Hydration & Creatine: How Much Water in the Loading Phase?

Table of Contents

1. Introduction
2. Understanding Creatine: Your Body's Natural Powerhouse
3. The Creatine Loading Phase: Saturating Your Muscles
4. The Critical Link: Why Hydration is Non-Negotiable with Creatine
5. Quantifying Your Water Intake During Creatine Loading
6. Practical Strategies for Optimal Hydration
7. Common Concerns: Creatine, Water Retention, and Side Effects
8. Beyond the Loading Phase: Sustaining Hydration and Wellness
9. Conclusion
10. FAQ

Introduction

Imagine you’re meticulously planning your training, fueling your body with precision, and adding a proven supplement like creatine to amplify your efforts. You’re ready to push boundaries, build strength, and achieve new personal bests. But what if one crucial element, often overlooked, could be undermining your progress or, worse, compromising your well-being? That element is water, and its importance becomes particularly pronounced during the creatine loading phase. Many fitness enthusiasts dive into creatine supplementation, eager for its benefits in muscle growth and performance, yet fail to grasp the profound interplay between this powerful compound and adequate hydration.

At BUBS Naturals, we champion a life of adventure, wellness, and purpose, and we understand that true performance comes from a holistic approach to your body's needs. Inspired by the adventurous spirit and unwavering integrity of Glen “BUB” Doherty, we’re committed to providing clean, functional, and science-backed supplements that support active lifestyles. Our no-BS approach means we focus on simple, effective ingredients, rigorously tested and certified by third parties like NSF for Sport, ensuring you receive only the highest quality to fuel your journey.

This article isn't just about how much water to gulp down; it's about understanding the "why" behind optimal hydration when you introduce Creatine Monohydrate into your routine, especially during the initial loading phase. We’ll delve into creatine's physiological mechanisms, explain why adequate water intake is absolutely critical, and provide practical, actionable advice to keep you properly hydrated. By the end, you'll have a clear roadmap to maximize the benefits of your creatine supplementation while safeguarding your body's natural functions. Together, we'll explore how to fully leverage the power of creatine and hydration to propel your wellness and performance forward, all while upholding our commitment to giving back, as we donate 10% of all profits to veteran-focused charities in honor of BUB's legacy.

Understanding Creatine: Your Body's Natural Powerhouse

Creatine is one of the most well-researched and effective supplements in sports nutrition, renowned for its ability to support muscle growth, strength, and exercise performance. But what exactly is it, and how does it work its magic within your body?

Creatine is a naturally occurring nitrogen-containing organic acid, synthesized in the liver, pancreas, and kidneys from amino acids. It’s transported via the bloodstream to organs with high energy demands, most notably skeletal muscles, but also the heart and brain, for storage. Here, it primarily exists as phosphocreatine (PCr) or creatine phosphate, acting as a crucial reservoir for rapidly regenerating adenosine triphosphate (ATP), often referred to as the "currency" of chemical energy in cells.

During high-intensity, short-duration activities like weightlifting, sprinting, or interval training, your muscles rapidly deplete their limited ATP stores. When ATP breaks down to adenosine diphosphate (ADP), it releases energy for muscle contractions. This is where phosphocreatine comes to the rescue. It quickly donates a phosphate group to ADP, effectively re-synthesizing ATP through a process called phosphorylation. This rapid ATP regeneration, powered by the phosphocreatine system, ensures a consistent and immediate energy supply, allowing your muscles to perform at peak capacity for longer periods. It means you can squeeze out those extra reps, push a little harder, and recover faster between sets.

Beyond its role in energy production, creatine also exerts a significant cell-volumizing effect. It draws water inside muscle cells, leading to increased cell volume. This isn't just about making your muscles look fuller; this intracellular hydration is thought to stimulate muscle protein synthesis, potentially aiding in the growth and repair of lean muscle mass. This dual action—enhancing energy production and supporting cell hydration—makes Creatine Monohydrate a cornerstone supplement for anyone serious about improving their athletic performance and body composition. Our premium Creatine Monohydrate is a pure, single-ingredient formula designed to seamlessly integrate into your routine, helping you tap into this natural powerhouse without any unnecessary additives.

In summary, creatine is a fundamental component of your body's energy system, vital for short bursts of intense activity. By supplementing with Creatine Monohydrate, you enhance your body's capacity to regenerate ATP, leading to improved performance, increased strength, and better muscle recovery, all supported by its unique cell-volumizing properties.

The Creatine Loading Phase: Saturating Your Muscles

When you decide to supplement with creatine, one common approach to rapidly maximize its benefits is through an initial "loading phase." This strategy is designed to quickly saturate your muscle creatine stores, allowing you to experience the ergogenic effects of creatine sooner.

What is the Loading Phase?

The creatine loading phase typically involves consuming a higher dose of creatine for a short period, usually 5 to 7 days, before transitioning to a lower daily maintenance dose. The purpose is to rapidly elevate the phosphocreatine levels in your muscles, ensuring they are fully saturated and ready to support enhanced ATP production. This rapid saturation contrasts with a more gradual approach, which takes longer to achieve the same muscle creatine levels.

A common and well-researched protocol for the loading phase is to take approximately 20 to 25 grams of Creatine Monohydrate daily, divided into four or five equal servings of 5 grams each. These smaller doses are spread throughout the day to optimize absorption and minimize potential gastrointestinal discomfort that might occur with a single large dose. For example, you might take 5 grams with breakfast, another 5 grams pre-workout, 5 grams post-workout, and a final 5 grams with dinner.

Why Load Creatine?

The primary advantage of a loading phase is speed. Research indicates that this high-dose, short-term strategy can boost muscle creatine stores by 20% to 40% within that initial week. This means you can start experiencing improvements in strength, power, and high-intensity exercise performance almost immediately. For athletes or individuals preparing for a competition, or simply those eager to see quick results from their training efforts, a loading phase offers a fast track to maximizing creatine’s benefits.

Without a loading phase, it can take approximately three to four weeks of consistent daily supplementation (typically 3-5 grams per day) to achieve full muscle saturation. While both methods ultimately lead to the same maximal muscle creatine levels, the loading phase simply accelerates the process.

The Maintenance Phase

Once the loading phase is complete and your muscle stores are saturated, you transition to a maintenance phase. During this period, a daily dose of 3 to 5 grams of Creatine Monohydrate is generally sufficient to maintain those elevated creatine levels. This ensures that your muscles remain fully primed for performance without the need for the higher initial doses.

Our Creatine Monohydrate from the Boosts Collection is an excellent choice for both loading and maintenance, offering a pure, unadulterated form of this powerful supplement. It mixes effortlessly, embodying our commitment to clean, functional ingredients that support your active lifestyle with no fuss.

In essence, the loading phase is a highly effective way to kickstart your creatine supplementation, allowing for rapid muscle saturation and quicker performance benefits. This initial surge is then sustained through a consistent maintenance dose, ensuring your body remains optimally fueled for whatever adventures you pursue.

The Critical Link: Why Hydration is Non-Negotiable with Creatine

The discussion around creatine often focuses on dosage and timing, but there's a vital, often-understated partner in optimizing its effects: water. For those undergoing a creatine loading phase, proper hydration isn't just beneficial; it's absolutely critical for safety, effectiveness, and overall well-being.

Creatine's Thirst for Water: Cell Volumization

As we discussed, creatine works by drawing water into your muscle cells. This "cell volumization" is a key mechanism through which creatine supports muscle protein synthesis and gives muscles a fuller appearance. However, this physiological process directly increases your body's overall fluid needs. If you're not actively increasing your water intake to compensate for this shift, you're essentially creating a deficit, leading to inadequate hydration throughout the rest of your body. Think of your muscle cells as sponges; when they soak up creatine and the water it brings, the rest of your system needs more fluid to maintain balance.

Facilitating Energy Production

The breakdown of phosphocreatine to regenerate ATP is a hydrolytic reaction, meaning it is dependent on water molecules to proceed efficiently. Adequate hydration ensures that these fundamental energy-producing processes can occur smoothly within your cells. Without sufficient water, the efficiency of ATP regeneration may be compromised, potentially diminishing the very performance benefits you're seeking from creatine supplementation. Your body is an intricate machine, and water is the essential lubricant for many of its most powerful engines.

Supporting Kidney Function and Waste Excretion

The kidneys play a crucial role in filtering waste products from the blood, including creatinine, which is a byproduct of creatine metabolism. While creatine is generally considered safe for healthy individuals, maintaining ample water intake helps your kidneys efficiently perform their filtering role. Drinking plenty of water allows these vital organs to process and excrete metabolic waste products effectively, preventing their accumulation in your system. This is an important safety consideration, ensuring your body can handle the increased metabolic load associated with creatine supplementation.

Preventing Dehydration and Associated Side Effects

Perhaps the most immediate and noticeable impact of insufficient hydration while taking creatine is the increased risk of dehydration and its accompanying discomforts. These can include:

• Muscle Cramps: A common concern, muscle cramps often arise from dehydration and electrolyte imbalances, not from creatine itself. By ensuring adequate fluid intake, especially during the loading phase when creatine is actively drawing water into muscle cells, you significantly reduce the likelihood of experiencing these disruptive cramps.
• Excessive Thirst and Dry Mouth: Your body's obvious cries for more fluid.
• Decreased Urinary Volume and Frequency: A clear indicator that your body is holding onto water.
• Headaches and Fatigue: Common symptoms of dehydration that can impair both daily function and athletic performance.
• Diminished Athletic Performance: Ironically, the very thing creatine aims to improve can be hindered by a lack of water. Dehydrated muscles cannot perform at their peak.

It's vital to recognize that these side effects are typically consequences of dehydration, which is easily avoidable with proper fluid management. Our commitment at BUBS Naturals is to empower your wellness journey safely and effectively, and that means underscoring the fundamental importance of hydration alongside any supplement, particularly during the creatine loading phase.

By prioritizing water intake, you not only support creatine's optimal function but also maintain your body's essential fluid balance, protect organ function, and prevent uncomfortable side effects. Hydration is the cornerstone upon which creatine’s benefits are truly built.

Quantifying Your Water Intake During Creatine Loading

Now that we understand why hydration is paramount, the next logical question is: how much water should you actually drink during the creatine loading phase? While individual needs can vary, we can provide clear guidelines to ensure you're adequately hydrated.

Water with Each Creatine Dose

Let's start with the immediate requirement for mixing your Creatine Monohydrate. For optimal dissolution and absorption, each 5-gram serving of creatine should be mixed with at least 12 ounces (approximately 375 mL) of water. Our Creatine Monohydrate is designed to mix easily, reflecting our no-BS approach to supplements. Since the loading phase typically involves four to five 5-gram doses per day, this alone adds approximately 48-60 ounces (about 1.5 to 1.8 liters) of fluid to your daily intake.

Total Daily Water Intake During Loading

Beyond mixing your doses, your overall daily water consumption needs a significant boost during the loading phase. The standard recommendation for adult water intake is often cited as 64 ounces (about 2 liters or 8 cups) per day. However, for active adults, especially those supplementing with creatine and undergoing a loading phase, this is generally insufficient.

We recommend aiming for an additional 750 mL to 1 liter (approximately 24-32 ounces) of water above your usual daily intake. This translates to a total daily intake of at least 3 to 4 liters (12 to 16 cups) of water. For highly active individuals, athletes, or those training in hot and humid environments, this could even extend to a full gallon (approximately 4 liters or 128 ounces) daily. This increased intake helps to:

• Compensate for cell volumization: Ensuring that while creatine draws water into muscle cells, there's still ample fluid for all other essential bodily functions.
• Support increased metabolic activity: The body processes more waste products, and water facilitates this.
• Prevent dehydration: Counteracting fluid loss from sweating during intense workouts.

Factors Influencing Your Individual Needs

It's important to remember that these are general guidelines. Your specific daily water requirements can be influenced by several factors:

• Body Mass: Larger individuals with more muscle mass generally require more water.
• Activity Level: The more intense and frequent your workouts, the more fluid you lose through sweat, and thus the more you need to replenish.
• Environmental Conditions: Hot, humid climates or high altitudes increase fluid loss and necessitate higher water intake.
• Diet: A diet rich in water-dense foods (fruits and vegetables) can contribute to your fluid intake, while a high-protein diet might increase water needs.
• Other Supplements/Medications: Some substances, like excessive caffeine, can have diuretic effects, potentially increasing fluid loss.

Self-Monitoring Your Hydration Status

The best way to ensure you're hitting your optimal hydration targets is through self-monitoring. Pay attention to these key indicators:

• Urine Color: This is one of the most reliable signs. Aim for pale yellow or clear urine. Darker urine indicates a need for more fluids.
• Frequency of Urination: If you're rarely urinating, or only in small amounts, you're likely dehydrated.
• Thirst Levels: While thirst is a signal, it often means you're already partially dehydrated, so it's best to drink consistently before you feel parched.
• Physical Signs: Dry skin, chapped lips, or persistent fatigue can all be early signs of inadequate hydration.

By actively monitoring these signs and adjusting your intake accordingly, you can maintain optimal hydration throughout your creatine loading phase and beyond. This meticulous attention to detail aligns with our philosophy at BUBS Naturals, where we believe in empowering you with the knowledge to make informed decisions for your wellness journey.

Practical Strategies for Optimal Hydration

Staying adequately hydrated, especially during the creatine loading phase, can seem like a daunting task given the increased fluid requirements. However, with a few simple and effective strategies, it becomes a seamless part of your daily routine. At BUBS Naturals, we believe in making wellness accessible and integrated into your active life.

1. Carry a Reusable Water Bottle

This is perhaps the simplest yet most effective tip. Always having a water bottle or shaker cup filled with water within reach serves as a constant visual reminder to sip throughout the day. Opt for a larger bottle (e.g., 32-40 ounces) to reduce the frequency of refills and help track your intake. Many of our team members carry a water bottle as a symbol of their commitment to their own wellness.

2. Spread Your Water Consumption

Instead of trying to chug large amounts of water at once, which can be uncomfortable and inefficient, spread your intake evenly across your waking hours. Aim to drink a few ounces every 60-90 minutes. Setting "water break" reminders or alarms on your phone can be incredibly helpful if you tend to get sidetracked during the day. Consider starting your day with a large glass of water, perhaps mixed with your first dose of Creatine Monohydrate and a scoop of our versatile Collagen Peptides for comprehensive morning support.

3. Incorporate Hydrating Foods

Don't forget that a significant portion of your daily fluid intake can come from the foods you eat. Fruits and vegetables are packed with water, alongside essential vitamins, minerals, and fiber. Examples include watermelon, strawberries, oranges, cucumbers, celery, and lettuce. Making these a regular part of your diet can contribute significantly to your overall hydration status.

4. Consider Electrolyte Support

For those engaging in intense workouts, training in hot climates, or experiencing significant fluid loss through sweat, simply drinking plain water might not be enough to maintain electrolyte balance. Electrolytes like sodium, potassium, and magnesium are crucial for nerve and muscle function, and for maintaining proper fluid balance.

Integrating an electrolyte supplement can be a game-changer. Our Hydrate or Die – Lemon and Hydrate or Die – Mixed Berry are performance-focused, sugar-free options designed for fast, effective hydration. They're perfect for replenishing what you lose during your most challenging adventures, ensuring your muscles function optimally and you feel your best. Check out our full Hydration Collection for options that fit your preferences.

5. Pair Creatine with Carbohydrates

While not directly a hydration strategy, taking your Creatine Monohydrate with simple carbohydrates can enhance its absorption by increasing insulin secretion. This can also be an opportunity to take your creatine with a beverage that provides both hydration and a convenient carb source, like a fruit juice or a sports drink, contributing to your overall fluid goals.

6. Be Mindful of Other Beverages

While coffee and tea contribute to fluid intake, excessive consumption of caffeinated drinks can act as a mild diuretic, potentially increasing fluid loss. Similarly, alcohol is a known diuretic and can significantly counteract your hydration efforts. If you consume these beverages, be sure to increase your plain water intake to compensate. On the other hand, mixing your Creatine Monohydrate or even Collagen Peptides into your morning coffee with an MCT Oil Creamer – 10 oz Tub from our Creamers Collection is a fantastic way to incorporate healthy fats and sustained energy while getting some fluid in.

By thoughtfully implementing these strategies, you can easily meet your increased hydration needs during the creatine loading phase and ensure that your body is primed to make the most of your training. This intentional approach to wellness is at the heart of everything we do at BUBS Naturals, reflecting our dedication to supporting you in living a life of purpose and optimal health.

Common Concerns: Creatine, Water Retention, and Side Effects

Creatine is one of the most extensively studied supplements, boasting an impressive safety profile for most healthy individuals when used as directed. However, some common concerns and perceived side effects often arise, particularly regarding water retention and muscle cramps. Let’s demystify these to provide clarity and peace of mind.

Understanding Creatine and Water Retention

One of the most frequently observed effects of creatine supplementation, especially during the loading phase, is a temporary increase in body weight. This is primarily due to creatine's mechanism of action: it draws water into the muscle cells. This is intracellular water retention, meaning the fluid is held within the muscle tissue, not subcutaneous (under the skin) fluid retention that often causes a "bloated" or "puffy" appearance.

This intramuscular water retention is actually a beneficial effect. It contributes to cell volumization, which is theorized to play a role in stimulating muscle protein synthesis and giving muscles a fuller look. While the number on the scale might go up slightly (typically 1-3 pounds), it’s important to understand this is a fluid shift, not an increase in body fat. This temporary water weight usually stabilizes or even subsides after the initial loading phase, and it does not negatively impact body composition in the long term. Embracing this physiological change as part of creatine's effectiveness can help manage expectations.

Addressing Muscle Cramps

Another common concern is the belief that creatine causes muscle cramps. However, current research largely contradicts this claim. As discussed, muscle cramps associated with creatine supplementation are almost always a consequence of dehydration or electrolyte imbalance, not the creatine itself. When creatine pulls water into muscle cells, if your overall body fluid intake isn't increased sufficiently, other tissues and systems can become dehydrated, leading to cramping.

The solution is straightforward: prioritize adequate hydration, especially during the loading phase. By following the water intake guidelines we’ve discussed and considering an electrolyte supplement like our Hydrate or Die – Lemon or Hydrate or Die – Mixed Berry, you can effectively prevent muscle cramps and ensure your body maintains optimal fluid and electrolyte balance.

Other Potential, Rare Side Effects

While creatine is generally well-tolerated, a small percentage of individuals might experience mild digestive issues such as stomach discomfort, nausea, or diarrhea. These are often anecdotal and not consistently observed in scientific studies but can occur, particularly with very large single doses or if taken on an empty stomach. To mitigate these:

• Divide Doses: During the loading phase, split your daily 20-25 grams into smaller 5-gram servings spread throughout the day.
• Take with Food: Consuming Creatine Monohydrate with a meal, perhaps alongside a protein source like a shake made with our Collagen Peptides, can help improve tolerance and absorption.
• Ensure Purity: Choosing a high-quality, pure Creatine Monohydrate product, like ours, which undergoes rigorous third-party testing for contaminants, can also reduce the risk of adverse reactions.

For healthy individuals, creatine has not been shown to negatively impact kidney or liver function. However, if you have pre-existing kidney conditions, it is always wise to consult with a healthcare professional before starting any new supplement regimen.

At BUBS Naturals, our commitment to clean, functional, and science-backed supplements means we prioritize your safety and informed use. We believe in providing you with straightforward information, empowering you to make choices that align with your wellness goals without unnecessary worry. Our Creatine Monohydrate is a testament to this philosophy, offering a pure product for pure results.

Beyond the Loading Phase: Sustaining Hydration and Wellness

The intensive hydration requirements of the creatine loading phase eventually transition to a more manageable but equally important daily routine during the maintenance phase. Our journey with Creatine Monohydrate, like all aspects of wellness, is about consistency and a sustained commitment to supporting our bodies.

Hydration in the Maintenance Phase

Once your muscle creatine stores are saturated, you'll typically reduce your daily intake to 3-5 grams. While this lower dose may not exert the same immediate, dramatic pull of water into muscle cells as the loading phase, maintaining adequate hydration remains critical. Your muscles still rely on sufficient water for optimal function, energy production, and the efficient removal of metabolic byproducts.

During the maintenance phase, aim for a consistent daily water intake of at least 2-3 liters (approximately 8-12 cups). This amount should be adjusted based on your activity level, body size, and environmental conditions. If you're consistently active, engaging in high-intensity workouts, or spending time in warmer climates, continue to lean towards the higher end of this range, or even above, to replenish fluids lost through sweat. Continue to incorporate our Hydrate or Die – Lemon or Hydrate or Die – Mixed Berry on workout days to ensure proper electrolyte balance, which is vital for muscle contraction and nerve impulses.

Long-Term Wellness and Supplement Integration

At BUBS Naturals, we believe in a holistic approach to wellness that extends beyond a single supplement or phase. Integrating Creatine Monohydrate into your routine is one powerful step, but it thrives within a broader framework of balanced nutrition, consistent movement, adequate rest, and mindful hydration.

Consider how our other science-backed supplements can complement your journey:

• Daily Foundational Support: Our Collagen Peptides are a versatile addition, supporting joint health, skin vitality, and recovery, making them an excellent partner to your creatine regimen. Easy to mix into anything from your morning coffee (perhaps with an MCT Oil Creamer – 10 oz Tub) to a post-workout shake.
• Immune and Antioxidant Boost: Don't forget the power of Vitamin C, offering antioxidant activity and crucial support for collagen formation, which is foundational to connective tissue health.
• Digestive Wellness: Our Apple Cider Vinegar Gummies provide a convenient way to support digestive wellness, an often-overlooked aspect of overall health and nutrient absorption.

Our no-BS approach means we create products that seamlessly fit into your active lifestyle, without complex rituals or questionable ingredients. Each product, from our Boosts Collection to our Collagen Peptides Collection, is rigorously tested and certified by third parties like NSF for Sport, upholding the highest standards of purity and quality. This dedication reflects the legacy of Glen “BUB” Doherty – a man who embodied courage, integrity, and a commitment to serving others. We honor his spirit by donating 10% of all profits to veteran-focused charities, ensuring that your pursuit of wellness also contributes to a greater purpose.

Maintaining consistent hydration and thoughtfully integrating high-quality supplements like Creatine Monohydrate are not just about reaching peak performance for a moment, but about fostering long-term resilience, vitality, and the ability to embrace every adventure life throws your way. It’s about feeling the BUBS difference every single day.

Conclusion

Navigating the world of supplements and performance enhancement can be complex, but by understanding the fundamentals, we can unlock our full potential. We've explored how Creatine Monohydrate functions as a powerhouse for cellular energy and muscle volumization, and why the initial loading phase is a strategic way to rapidly saturate your muscles. Crucially, we’ve illuminated the indispensable role of adequate hydration throughout this process—not just to ensure creatine's effectiveness, but to safeguard your overall health, prevent dehydration-related discomforts, and support vital bodily functions.

Remember, during the creatine loading phase, your body's fluid needs increase significantly. Aim for at least 3-4 liters of water daily, in addition to mixing each 5-gram creatine dose with approximately 12 ounces of water. Listen to your body, monitor your urine color, and adjust your intake based on your activity level and environment. Integrating practical hydration strategies, from carrying a water bottle to utilizing electrolyte support like our Hydrate or Die – Mixed Berry, will make this crucial practice a seamless part of your daily routine.

At BUBS Naturals, our mission is to empower your journey to a life of adventure, wellness, and purpose. We stand by our no-BS approach, delivering clean, functional, and science-backed supplements, rigorously tested for purity and potency. When you choose our Creatine Monohydrate or any other product from our Boosts Collection, you're not just investing in your performance; you're contributing to a legacy of giving back, as 10% of all profits support veteran-focused charities in honor of Glen “BUB” Doherty.

Elevate your performance, support your body's natural functions, and stay optimally hydrated as you pursue your goals. Ready to experience the difference that pure, science-backed Creatine Monohydrate can make in your training and wellness journey? Explore our selection today and feel the BUBS difference.

FAQ

Is creatine loading absolutely necessary, or can I skip it?

While a creatine loading phase (20-25 grams daily for 5-7 days) can rapidly saturate your muscle creatine stores, helping you experience benefits like increased strength and power more quickly, it is not strictly necessary. You can achieve the same level of muscle saturation by consistently taking a lower daily dose (3-5 grams) for about 3-4 weeks. The loading phase simply accelerates the process, making it a matter of preference for how quickly you want to see the effects.

How much water should I drink with each dose of BUBS Naturals Creatine Monohydrate during the loading phase?

For optimal dissolution and absorption, we recommend mixing each 5-gram dose of Creatine Monohydrate with at least 12 ounces (approximately 375 mL) of water. During the loading phase, where you take multiple 5-gram doses per day, this significantly contributes to your overall daily fluid intake.

Can I get my hydration from other beverages besides plain water, like coffee or sports drinks?

While some beverages like coffee and tea contribute to your fluid intake, they also contain diuretics that can lead to increased fluid loss, requiring you to compensate with additional plain water. Sugary sports drinks can provide hydration and electrolytes but should be consumed mindfully due to their sugar content. We recommend primarily relying on pure water for your daily hydration goals. For active recovery and electrolyte replenishment without added sugar, consider our Hydrate or Die – Lemon or Hydrate or Die – Mixed Berry from the Hydration Collection.

What if I experience stomach discomfort or cramps during the creatine loading phase?

Stomach discomfort or cramps during creatine supplementation are usually due to insufficient hydration or taking large doses on an empty stomach. To mitigate this, ensure you're drinking plenty of water throughout the day, especially the recommended amounts during the loading phase. Try dividing your daily creatine dose into smaller servings (e.g., 5 grams at a time) and taking them with meals, perhaps alongside a protein shake containing Collagen Peptides. If discomfort persists, consult with a healthcare professional.