Why Drink Lots of Water with Creatine?

Table of Contents

1. Introduction
2. Understanding Creatine: Your Body's Natural Powerhouse
3. The Essential Role of Water in Creatine Function
4. How Much Water Do You Really Need with Creatine?
5. Maximizing Creatine Benefits Through Optimal Hydration
6. Practical Strategies for Staying Hydrated
7. The BUBS Naturals Commitment to Clean Performance
8. Conclusion
9. FAQ

Introduction

Imagine hitting a new personal best in your workout, feeling strong and resilient, only to find your muscles cramping or your energy levels unexpectedly dropping. What if a simple, often overlooked element was the key to unlocking the full potential of your performance supplements? For those leveraging the power of creatine to support their fitness goals, the answer lies in something as fundamental as hydration. Creatine, a naturally occurring compound highly valued for its ability to fuel high-intensity efforts and support muscle growth, performs best when paired with ample water intake. This synergy isn't just about avoiding discomfort; it's about optimizing cellular function and ensuring your body can truly harness the benefits of this potent supplement.

This article delves deep into the critical relationship between creatine and hydration. We'll explore the scientific mechanisms that make water an indispensable partner for creatine, dissecting how it aids energy production and muscle health. We'll clarify common misconceptions, provide practical hydration strategies, and outline precisely why prioritizing your fluid intake is non-negotiable for anyone incorporating Creatine Monohydrate into their routine. Our aim is to equip you with the knowledge to maximize your results, feel your best, and understand how our commitment to clean, science-backed supplements goes hand-in-hand with smart, holistic wellness practices. By the end, you’ll have a clear roadmap to keep your body primed for adventure and peak performance.

Understanding Creatine: Your Body's Natural Powerhouse

Creatine has long been a cornerstone in the world of fitness and performance, recognized for its significant role in supporting energy production and muscle function. It's a nitrogen-containing organic acid, synthesized naturally in the body by the liver, kidneys, and pancreas from amino acids like arginine, glycine, and methionine. While it’s found in small amounts in foods like red meat and fish, supplementation allows us to saturate our muscle stores, providing a readily available energy reserve.

The Science Behind Creatine and Energy

At a fundamental level, creatine plays a vital role in regenerating adenosine triphosphate (ATP), often referred to as the "energy currency" of the cell. During high-intensity, short-duration activities—think powerful sprints, heavy lifts, or explosive movements—your muscles rapidly deplete their ATP stores. This is where creatine steps in. Much of the creatine stored in muscle cells exists as phosphocreatine (PCr), a creatine molecule bound to a high-energy phosphate group. When ATP is broken down to release energy, it forms adenosine diphosphate (ADP). Phosphocreatine quickly donates its phosphate group to ADP, converting it back into ATP. This rapid regeneration of ATP ensures a continuous and immediate energy supply, allowing your muscles to sustain peak performance for longer during demanding efforts.

This intricate process underscores why Creatine Monohydrate is so effective for improving strength, power, and overall anaerobic capacity. It’s not about generating new energy, but rather about rapidly recycling existing energy, making it available precisely when your muscles need it most. Our approach at BUBS Naturals is to provide you with simple, effective ingredients, and Creatine Monohydrate perfectly aligns with this philosophy, offering a direct pathway to enhanced performance.

Who Can Benefit from Creatine?

While often associated with bodybuilders and powerlifters, the benefits of creatine extend far beyond the gym. Essentially, anyone engaging in activities requiring short bursts of intense energy can experience its advantages. This includes athletes in sports like soccer, basketball, hockey, or tennis, where repeated sprints and explosive movements are common. Runners can benefit from enhanced power for their final kick, and even those involved in functional fitness or simply looking to make the most of their general workouts can see improvements in strength and endurance.

Beyond physical performance, emerging research also suggests potential cognitive benefits, with creatine supporting brain health by aiding cellular energy in neural tissues. This aligns with our broader vision of wellness – supporting not just the body, but also the clarity of mind needed for a life of purpose and adventure. Whether your goal is to push your limits in an athletic pursuit, improve your overall fitness, or simply ensure your body is optimally fueled for daily challenges, Creatine Monohydrate can be a valuable addition to your regimen. It’s about empowering you to lead an active lifestyle, whatever that looks like for you.

Summary: Creatine is a vital compound that helps regenerate ATP, the body's primary energy source, especially during high-intensity exercise. This mechanism supports enhanced strength, power, and muscle performance, making it beneficial for a wide range of athletes and active individuals, and even showing promise for cognitive support.

The Essential Role of Water in Creatine Function

When you commit to supplementing with Creatine Monohydrate, you're investing in your body's potential. To truly unlock that potential, however, you must recognize water as creatine's indispensable partner. It's more than just a recommendation; adequate hydration is fundamental to creatine's effectiveness, safety, and your overall well-being. Without sufficient water, creatine simply cannot perform its functions optimally, and your body's other essential processes may suffer.

Intracellular Hydration and Muscle Performance

One of the most significant ways creatine interacts with water is through its "cell-volumizing" effect. When you take creatine, it is absorbed into your bloodstream and then transported into your muscle cells. This process draws water into the muscle cells along with it, increasing their volume. This isn't just an aesthetic change; this intracellular hydration is crucial for muscle performance and growth. Increased water content within the muscle cell can support muscle protein synthesis, a key process for muscle repair and growth after exercise. It also helps maintain cellular integrity and can even make muscles appear fuller and more defined.

If you don't drink enough water while taking creatine, this essential fluid shift to the muscles can leave less water available for other critical bodily functions. Your muscles might not fully benefit from creatine’s presence, leading to suboptimal performance, or worse, feeling sluggish or experiencing discomfort. We believe in supporting your body’s natural functions with clean ingredients, and ensuring adequate hydration is a foundational step in making products like our Creatine Monohydrate work effectively.

Supporting ATP Regeneration

Recall the phosphocreatine system we discussed earlier, where creatine phosphate donates a phosphate group to ADP to regenerate ATP. This critical reaction, known as phosphorylation, is a hydrolytic process—meaning it literally depends on water molecules to take place effectively. Without sufficient water, the biochemical machinery responsible for this rapid ATP regeneration cannot operate at peak efficiency. This directly translates to reduced energy availability for muscle contractions, potentially negating some of the performance benefits you expect from creatine.

Think of it like this: creatine is the fuel, but water is the essential catalyst that allows that fuel to ignite properly. By ensuring your body has ample fluid, you’re not just hydrating yourself; you're actively supporting the very mechanism that makes creatine such a powerful ergogenic aid. This is why we emphasize a holistic approach to wellness: high-quality supplements like our Creatine Monohydrate deliver results when your body is properly supported in all other aspects, especially hydration.

Dispelling the Dehydration Myth

A persistent misconception often associated with creatine is that it causes dehydration or puts an excessive strain on the kidneys. Scientific evidence, however, consistently refutes these claims when creatine is used responsibly and with adequate hydration. While creatine does pull water into muscle cells, it doesn't necessarily deplete overall body water if your fluid intake is sufficient. In fact, some studies suggest that in the presence of adequate hydration, creatine may even help improve hydration status and reduce muscle cramping in athletes by ensuring muscles are well-hydrated.

The key here is "adequate hydration." The perceived issues with dehydration or kidney strain typically arise when individuals neglect their general fluid intake while supplementing with creatine. The kidneys work hard to filter waste products, including creatinine (a byproduct of creatine metabolism), and sufficient water intake ensures these organs can perform their filtering role efficiently, preventing the accumulation of waste. Instead of causing dehydration, creatine simply increases your body's demand for water to support its beneficial functions. By embracing this increased need, you empower creatine to work its magic without compromise. It’s all about maintaining balance, a core principle in our wellness philosophy.

Summary: Water is critical for creatine's function, driving intracellular hydration to support muscle performance and protein synthesis. It also directly facilitates the ATP regeneration process. While creatine increases the body's fluid needs, it doesn't cause dehydration or kidney issues when accompanied by sufficient water intake, which is essential for maximizing its benefits and ensuring overall bodily function.

How Much Water Do You Really Need with Creatine?

Understanding why water is important is one thing; knowing how much to drink is another. The optimal amount of water you need while taking Creatine Monohydrate isn't a one-size-fits-all answer, but it’s a crucial calculation for maximizing benefits and maintaining wellness. Several factors, including your activity level, the phase of creatine supplementation, and even environmental conditions, play a role.

General Hydration Guidelines

Before we delve into specific creatine-related hydration, it’s important to establish a baseline for general fluid intake. Many commonly recommend eight glasses of water per day, but for active individuals, this is often insufficient. A more personalized approach is to aim for roughly half your body weight in ounces of water daily. For example, if you weigh 180 pounds, you'd aim for around 90 ounces (approximately 2.6 liters or 11 cups) of water.

This baseline is for overall health and bodily function, regardless of supplementation. When factoring in creatine, your body's fluid demands naturally increase due to the osmotic effect of creatine drawing water into muscle cells and its role in ATP hydrolysis. Therefore, considering a good starting point of 2-3 liters (approximately 8-12 cups) of total fluid intake per day is reasonable for most adults engaged in an active lifestyle, even before specific creatine considerations.

We also believe in going the extra mile to support your body's hydration needs, especially during intense activity. That's why we offer our Hydration Collection, featuring products like Hydrate or Die – Lemon and Hydrate or Die – Mixed Berry, designed to provide essential electrolytes without added sugar, working synergistically with your water intake to keep you balanced.

Creatine Loading vs. Maintenance Phases

The amount of water you should consume can vary significantly depending on whether you are in a creatine loading phase or a maintenance phase.

Loading Phase

During the initial "loading phase," which typically lasts 5-7 days, you take a higher dose of Creatine Monohydrate (around 20 grams per day, split into 4-5 doses) to quickly saturate your muscle creatine stores. This period demands a notably increased fluid intake. The general recommendation is to consume 3-4 liters (roughly 12-16 cups or a gallon) of water daily. Some experts even suggest an additional 8 ounces of water for every 5 grams of creatine consumed. For example, if you’re taking 20 grams of creatine, that could mean an extra 32 ounces of water on top of your baseline. This higher intake during loading is crucial to support the rapid influx of creatine into muscle cells and minimize potential side effects like muscle cramping or stomach upset, which can occur if hydration is insufficient.

Maintenance Phase

Once the loading phase is complete, you transition to a "maintenance phase" of 3-5 grams of Creatine Monohydrate per day. While still important, the acute demand for water lessens compared to the loading phase. During maintenance, aiming for 2-3 liters of water daily, in addition to the fluid consumed with your creatine dose (typically 8-12 ounces per 3-5 gram serving), is generally sufficient for most individuals. This steady intake helps sustain muscle saturation and supports overall bodily functions without requiring the extreme hydration efforts of the loading phase.

Remember, regardless of the phase, consistency is key. Spreading your water intake throughout the day is more effective than trying to consume large amounts all at once.

Individual Needs and Environmental Factors

It's vital to remember that individual hydration needs are highly variable. Factors such as:

• Body Mass and Muscle Mass: Larger individuals, especially those with more lean muscle mass, generally require more water.
• Activity Level and Intensity: High-intensity exercise, prolonged workouts, or training in hot and humid conditions significantly increase fluid loss through sweat, necessitating greater water intake. An athlete training vigorously for several hours will naturally need more water than someone doing light daily exercise.
• Diet: A diet rich in fruits and vegetables contributes to fluid intake, while high-sodium diets can increase water requirements.
• Environmental Temperature and Humidity: Training or living in hot, humid climates will dramatically increase your sweat rate, demanding a higher fluid intake to prevent dehydration.

Listening to your body is perhaps the most important tip. Pay attention to signs of thirst, urine color (pale yellow is ideal), and general energy levels. If you feel thirsty, you're likely already slightly dehydrated. Our commitment to your well-being means empowering you with the knowledge to make informed choices, and for creatine users, that includes a proactive and personalized approach to hydration.

Summary: General hydration guidelines suggest half your body weight in ounces daily, but creatine supplementation increases this need. During a loading phase (20g/day), 3-4 liters of water are often recommended, while the maintenance phase (3-5g/day) requires 2-3 liters. Individual factors like body size, activity level, and environment further influence precise hydration needs, emphasizing the importance of listening to your body.

Maximizing Creatine Benefits Through Optimal Hydration

Proper hydration isn't just a safety precaution when taking Creatine Monohydrate; it's a strategic move to unlock its full performance-enhancing potential. By consciously managing your fluid intake, you're not merely avoiding pitfalls, but actively creating an optimal internal environment for creatine to work its magic. This translates directly into more effective workouts, better recovery, and sustained overall wellness – all components of the adventurous, purpose-driven life we champion at BUBS Naturals.

Preventing Unwanted Side Effects

One of the most immediate benefits of adequate hydration with Creatine Monohydrate is the prevention of common, yet easily avoidable, side effects. Many anecdotal reports of muscle cramps, stomach upset, or feelings of lethargy often stem from insufficient fluid intake. When creatine draws water into muscle cells without enough circulating fluid to compensate, it can lead to an imbalance.

• Muscle Cramps: Dehydration is a primary cause of muscle cramps, especially during exercise. By maintaining good hydration, you ensure that there's enough fluid for both the creatine-driven cell volumization and for the rest of your body's critical functions, including electrolyte balance and nerve signaling, reducing the risk of cramping. For extra support in maintaining this balance, consider adding products from our Hydration Collection, such as Hydrate or Die – Mixed Berry, to your routine.
• Digestive Issues: Some individuals experience mild stomach discomfort, bloating, or diarrhea when taking creatine, particularly during the loading phase or with high doses. Mixing Creatine Monohydrate with ample water, or consuming it with food, can help it dissolve properly and move through the digestive system more smoothly, reducing the likelihood of these issues.
• Reduced Effectiveness: Fundamentally, if your body is not well-hydrated, creatine cannot be transported, absorbed, or utilized as efficiently. This means you might not experience the full benefits in terms of strength, power, and muscle saturation, essentially leaving potential gains on the table.

By prioritizing hydration, you're not just taking a supplement; you're setting the stage for its success, ensuring a smoother experience with maximum impact.

Enhancing Muscle Growth and Recovery

The relationship between hydration and muscle performance extends deeply into growth and recovery. As discussed, creatine draws water into muscle cells, leading to a volumizing effect. This state of cellular hydration is not merely passive; it’s a signaling mechanism that can stimulate muscle protein synthesis, the process by which muscles repair and grow stronger. Well-hydrated cells are anabolic, meaning they are primed for growth, while dehydrated cells can signal catabolism, or muscle breakdown.

Furthermore, optimal hydration facilitates the transport of nutrients to your muscles and the removal of metabolic waste products, both crucial for efficient recovery after intense training. When you push your limits with Creatine Monohydrate, your muscles undergo micro-trauma. Proper fluid balance, supported by quality supplements, helps expedite the repair process, reducing soreness and getting you back to your next adventure faster. For those seeking comprehensive recovery support, our Collagen Peptides also play a key role in supporting connective tissues and overall joint health, complementing the muscular benefits of creatine and proper hydration.

Supporting Overall Wellness

Our vision at BUBS Naturals extends beyond peak performance; it encompasses holistic wellness. Adequate hydration, especially when using supplements like Creatine Monohydrate, is integral to this vision. Water is involved in virtually every physiological process: regulating body temperature, lubricating joints, transporting oxygen and nutrients, and maintaining cognitive function.

When your hydration levels are optimized, supported by clean supplements, your entire system benefits. You experience better energy levels, improved mental clarity, and more efficient metabolic processes. This means you're not just performing better in your workouts; you're feeling better throughout your day, ready to tackle life's adventures with vigor and purpose. Our commitment to simple, effective ingredients is rooted in the belief that true wellness is built on foundational practices, and hydration is undoubtedly one of the most critical.

Summary: Optimal hydration with creatine prevents common side effects like cramps and digestive issues, ensuring the supplement works effectively. It also enhances muscle growth by stimulating protein synthesis through cell volumization and aids recovery by facilitating nutrient transport and waste removal. Beyond performance, proper hydration supports overall wellness, improving energy, mental clarity, and vital bodily functions for a balanced, active lifestyle.

Practical Strategies for Staying Hydrated

Integrating ample hydration into your daily routine, especially when using Creatine Monohydrate, doesn’t have to be a chore. With a few intentional habits and smart choices, you can easily meet your fluid needs and reap the full spectrum of benefits. Our mission at BUBS Naturals is to simplify wellness, so let’s explore practical strategies to keep you optimally hydrated.

Smart Supplement Integration

How you take your Creatine Monohydrate can significantly impact your hydration.

• Mixing with Water: Always mix your creatine powder with a generous amount of water. For every 3-5 gram serving, aim for at least 8-12 ounces of water. This ensures the powder dissolves well and contributes directly to your daily fluid intake.
• Optimal Temperature: Creatine tends to dissolve best in room-temperature or slightly warm liquids. While some suggest carbohydrates enhance absorption, simply mixing it with plain water is highly effective. Avoid highly acidic drinks, which can degrade creatine over time, and be mindful of high caffeine intake, which can increase urinary frequency.
• Timing Your Intake: Spread your Creatine Monohydrate doses throughout the day, whether you're loading or on a maintenance schedule. This naturally encourages consistent water consumption as you prepare each dose. Many find it beneficial to consume their creatine either pre- or post-workout to align with their training schedule.
• Electrolyte Support: For those with higher activity levels or in hot climates, simply drinking plain water might not be enough to maintain electrolyte balance. Consider incorporating an electrolyte supplement like our Hydrate or Die – Lemon or explore the full Hydration Collection. These products are designed to replenish essential minerals lost through sweat, working in tandem with your water intake to optimize cellular function and prevent imbalances that could lead to cramping.

Incorporating Hydrating Foods

Your fluid intake isn't solely dependent on what you drink. Many fruits and vegetables boast high water content and can contribute significantly to your daily hydration goals. Make it a habit to include foods like:

• Fruits: Watermelon, strawberries, oranges, grapefruit, cantaloupe, and peaches are all excellent choices.
• Vegetables: Cucumbers, lettuce, celery, tomatoes, and bell peppers are packed with water and nutrients.

These foods not only boost your hydration but also provide essential vitamins, minerals, and fiber, contributing to your overall health and well-being. A wholesome diet, rich in nutrient-dense foods, aligns perfectly with our philosophy of clean, functional nutrition at BUBS Naturals.

Listening to Your Body

Ultimately, the most effective hydration strategy is one that's responsive to your individual needs.

• Monitor Urine Color: This is a simple yet powerful indicator. Aim for pale yellow or nearly clear urine. Darker urine suggests you need to drink more water.
• Carry a Water Bottle: Make it easy to sip throughout the day. A reusable water bottle serves as a constant reminder and encourages regular fluid intake, whether you're at your desk, in the car, or on the trail.
• Set Reminders: If you often forget to drink, set alarms on your phone or use a hydration tracking app. Aim to take a few sips every 60-90 minutes while you're awake.
• Drink Upon Waking: Start your day right by having a glass of water immediately after waking up. You can even mix your Collagen Peptides into your morning coffee or smoothie, creating an effortless wellness ritual to kickstart your day. Adding a scoop of MCT Oil Creamer – 10 oz Tub or Butter MCT Oil Creamer – 10 oz Tub can also contribute to sustained energy and mental clarity, perfectly complementing your hydration efforts.
• Account for Activity: Always increase your water intake before, during, and after exercise, especially if you're sweating heavily.

By being mindful and proactive, you can ensure your body is consistently well-hydrated, allowing Creatine Monohydrate to deliver its best, supporting your adventurous spirit every step of the way.

Summary: Effective hydration with creatine involves smart supplement integration, like mixing each dose with ample water and considering electrolyte support from our Hydration Collection. Incorporating water-rich foods and actively listening to your body through urine color monitoring, carrying a water bottle, and setting reminders ensures consistent fluid intake, maximizing creatine's benefits and supporting overall wellness.

The BUBS Naturals Commitment to Clean Performance

At BUBS Naturals, our journey began with a profound inspiration: the remarkable life and adventurous spirit of Glen “BUB” Doherty. His legacy of purpose, strength, and unwavering commitment to others drives everything we do. We believe that true wellness is about living a life of adventure, embracing challenges, and giving back—all fueled by the highest quality, most effective nutrition.

This belief is reflected in every product we offer, especially our Creatine Monohydrate. We adhere to a "no-BS" approach, ensuring that our supplements contain only simple, functional, and science-backed ingredients. We rigorously test and certify our products, including our Creatine Monohydrate, through third parties like NSF for Sport, guaranteeing purity, potency, and freedom from banned substances. This commitment means you can trust that what you're putting into your body is clean and effective, designed to seamlessly integrate into your active lifestyle without unnecessary additives.

Our dedication extends beyond just product quality. Inspired by BUB's selflessness, we’ve embedded a core value into our business model: the 10% Rule. This means we proudly donate 10% of all our profits to veteran-focused charities. When you choose BUBS Naturals, you're not just investing in your own wellness journey; you're contributing to a larger purpose, honoring the courage and sacrifice of our veterans. It's a testament to the belief that every choice we make can create a positive ripple effect.

We understand that pursuing an active, adventurous life requires your body to be operating at its best. That's why we formulate our products, from our foundational Creatine Monohydrate to our comprehensive Collagen Peptides Collection and invigorating MCT Oil Creamer – 14 ct Travel Pack, to be clean, effective, and easy to incorporate. We're here to support your journey towards optimal performance and holistic well-being, empowering you to live life fully, with purpose and integrity, just as BUB did.

Summary: BUBS Naturals is dedicated to clean, functional, science-backed supplements, inspired by Glen “BUB” Doherty’s legacy. Our Creatine Monohydrate, like all our products, is third-party tested and reflects our "no-BS" approach. We also commit 10% of all profits to veteran charities, linking your wellness choices to a larger purpose and fostering an active, adventurous, and purpose-driven lifestyle.

Conclusion

The synergy between Creatine Monohydrate and water is undeniable and crucial for anyone serious about optimizing their physical performance and overall wellness. We've explored how creatine, a natural compound that helps rapidly regenerate ATP, fundamentally relies on ample water for its transport, absorption, and effective function within muscle cells. This essential fluid intake drives cellular hydration, which not only enhances muscle performance and growth but also actively prevents common discomforts like cramps and digestive upset.

By understanding the distinct hydration needs during creatine's loading and maintenance phases, alongside individual factors like activity level and environment, you can tailor your water intake to create an optimal internal environment. This proactive approach to hydration, combined with clean, science-backed supplements, ensures you're maximizing every benefit, from increased strength and power to faster recovery and sustained energy. At BUBS Naturals, we are committed to providing you with the tools and knowledge to live an adventurous, purposeful life, and proper hydration with Creatine Monohydrate is a powerful step in that direction.

Don't let suboptimal hydration hold you back from reaching your full potential. Embrace these strategies, listen to your body, and feel the difference that truly nourished and hydrated muscles can make. Ready to power your next adventure? Explore our Creatine Monohydrate today and experience the BUBS difference – clean, effective, and backed by a mission to give back.

FAQ

What happens if I don't drink enough water while taking creatine?

If you don't drink enough water with Creatine Monohydrate, you may experience several negative effects. Creatine draws water into your muscle cells, and if there isn't enough circulating fluid in your body to support this, you could feel dehydrated. This can lead to symptoms like muscle cramps, stomach upset, headaches, and general fatigue. More importantly, insufficient hydration can hinder creatine's effectiveness, preventing your muscles from fully benefiting from its performance-enhancing properties.

How much water should I drink daily when taking creatine?

Your daily water intake while taking Creatine Monohydrate should be notably higher than general recommendations. During a creatine loading phase (typically 5-7 days at 20g/day), aim for 3-4 liters (roughly a gallon) of water daily. In the maintenance phase (3-5g/day), a target of 2-3 liters is generally sufficient. Always ensure you're mixing each creatine dose with at least 8-12 ounces of water. Your individual needs may vary based on body size, activity level, and environmental conditions, so listen to your body and monitor your urine color for guidance.

Does creatine cause water retention or bloating?

Creatine does cause water retention, but it’s primarily intracellular water retention, meaning the water is drawn into your muscle cells. This is a beneficial effect, contributing to muscle fullness and supporting muscle protein synthesis. It's generally not the type of superficial bloating often associated with excess extracellular fluid. If you experience uncomfortable bloating or puffiness, it's more likely due to insufficient overall hydration or other dietary factors, rather than creatine itself. Adequate water intake helps manage this process effectively and prevents imbalances.

Can I mix creatine with anything other than water?

Yes, you can mix Creatine Monohydrate with other liquids, though water is the simplest and often most recommended option. Some individuals choose to mix it with fruit juice (like apple or grape) because the carbohydrates can stimulate insulin secretion, which may help with creatine transport into muscles. However, avoid highly acidic beverages like pure citrus juice or sodas, as they can potentially degrade creatine over time. You can also mix it into a protein shake, or even blend it into a smoothie that includes our Collagen Peptides or our MCT Oil Creamer for an added wellness boost. The key is to ensure it dissolves fully and is consumed with sufficient fluid.