Does Creatine Make You Thirsty: Debunking Thirst Myth

Creatine is one of the most preferred supplements that fitness enthusiasts and athletes want to add to their fitness regime to gain a necessary push. It is a cornerstone for gaining strength, enhanced performance, and overall body growth. There is a saying that with greater power comes greater side effects, and one has to deal with them effectively to use this health supplement optimally. While we are talking about the side effects of creatine, an important fact might need some extra information: Does Creatine Make You Thirsty?

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Quick View on the Relationship Between Creatine and Thirst

We will delve into the topic and try to find out the reasons behind increased thirst, dehydration, and the use of creatine as a health supplement. Get ready to separate facts from fiction and demystify the popular myths about it.

Chronic Dehydration and Constipation

As a supplement, creatine increases athletic performance and retains water by pulling water into muscles. This condition can increase thirst levels, and if we do not care for it, it can cause dehydration.

The body’s dehydration can be controlled with fluid intake over time. But if this persists, it becomes a serious threat to the body and becomes a chronic illness. One of the most talked about side effects of chronic dehydration can be gastrointestinal problems like gas, bloating, and constipation.

Relationship Between Creatine and Thirst

You will be surprised to know that creatine is a natural molecule that can be found in muscle cells. Yes, our body can make it, but in smaller quantities. One must depend on supplementary intakes to gain a significant improvement in muscle growth, performance, and strength.
As we unfold the chemistry of creatine and its linkage with a performance boost, we also start delving into questions like: does creatine make you thirsty?
We must understand the hydration boost and water distribution to determine the relationship between creatine and thirst.

1. Muscle Hydration Boost

Water retention and creatine both go hand in hand. Like a sponge, it absorbs water and pulls it into muscle cells. This phenomenon does two things: one is to increase the endurance efficiency of muscles, and it pumps the muscles and gives them a fuller look.
Surprisingly, our body can use it as a water reservoir, which is available for energy production during a workout.

2. Fatigue Reduction

This area may talk more about the working of creatine as a supplement. We all know it increases exercise capacity, and well-hydrated muscle cells work magic in this case, reducing fatigue.
Studies have successfully proven that creatine will increase strength and shorten the recovery time, increase the efficiency of doing a workout, and easily recover from it without much muscle stress.

3. Redistribution of Water

The redistribution of water by creatine can also untangle the relationship between creatine and thirst. We know it can pull water into muscles and draw water from many body areas, mainly through blood.
This action of creatine can shift water distribution in bodies, triggering thirst.

Must Read: Does Creatine Cause Constipation: The Link Between Its Use and Gastrointestinal Issues

Factors Influencing Thirst

As we know, our body can produce creatine, but in a limited amount. We take it as a supplement to increase our athletic performance and efficiency. While getting dependent on it can bring out some cautions one has to take. Like,

1. Dosage and Timing

Like any other health supplement, the correct dosage and timing will decide its effect on our body. In this case, we recommend seeing a dietician or a healthcare expert who will examine your body and suggest the dosage and time to take creatine.

Note: A person suffering from chronic dehydration should not consume creatine. They should visit a healthcare expert before using it as a health supplement.

A. While Taking High Dosage

The simple mechanism of creatine in our body is to draw water. Our body has many interconnected water reservoirs which can be used during emergencies.
Creatine will draw water from a less critical body’s reservoir, like the bloodstream, and pump it to muscle cells.
When we take high dosages of creatine, more water gets redistributed, signaling extreme thirst. This can be an early symptom, and we must go to an expert to know more about it.

B. Loading Phase and Thirst

This can happen during the initial phases and be a protocol for consuming creatine.
In this case, an individual will take a higher dosage initially for a shorter period. This action will increase thirst levels as muscle cells can absorb water much more quickly.
During the loading phase, the thirst levels are more than normal overdose.

2. Sensitivities

Individual sensitivities might add up to the increased thirst levels. Many people are naturally thirstier due to genetics or underlying health conditions.
When these persons involve creatine as a health supplement in their diet, it is natural to enhance their thirst levels further.

3. Exercise Level

An intense body workout can amplify your thirst level as you are taking creatine as a health supplement.
While doing an intense workout, the body tends to lose a lot of fluids due to sweating, and naturally, we will be thirsty. Imagine combining this with a water drawing of creatine.

How to Maintain Creatine-Related Thirst

Maintaining creatine-related thirst can be wrong, as thirst is a natural signal of the body that tells it needs more water.
Maintaining a thirst is like a protocol that one must maintain by consuming more water even if the body does not want it.
Here is how to manage the thirst while taking body supplements like creatine.

1. Drink Plenty

The simplest way to tackle dehydration is to take ample liquids. Thirst depends on many factors in which body types play an important role. Besides, a general recommendation is to drink 8-10 glasses of water while taking creatine.
The recommended glass of water will depend on workout level, climate, and creatine dosage.

2. Monitor and Pay Attention

By this, we need to check your thirst levels while taking creatine.
If we see any abrupt changes in the thirst levels, we should immediately consult a dietician or a healthcare expert.

3. Maintain Electrolytes and Take Creatine Timely

By timing, we mean that taking creatine during or right before the exercise session will make us feel thirstier than taking it way after a session.
We can drink coconut water or take electrolytes to maintain the fluid balance.