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Does creatine cause dehydration?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Creatine can lead to dehydration, but only if you aren't drinking enough water. Nikkiey explains that creatine pulls water into your muscles, so your body needs more fluid to stay balanced. Drink plenty of water every day, take creatine with a carbohydrate-rich drink or meal, and check with your doctor before starting.
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Nikkiey on why creatine can dehydrate you if you're not drinking enough
Plays from 8:49 · Video: Is Creatine Safe? Benefits, Side Effects and Kidney Health
Ep. 15: Nikkiey drills home why you must stay hydrated on creatine
Plays from 16:46 · Ep. 15: Does Creatine Cause Weight Gain? Creatine Pros and Cons
Why taking creatine with carbs or a meal helps limit dehydration
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Plays from 16:12 · Ep. 15: Does Creatine Cause Weight Gain? Creatine Pros and Cons
The full answer
Nikkiey covers this on Ep. 15 of The WarriorBabe Show and again in her video on creatine safety, and she calls it the one point she wants to drill home. Creatine draws water into your muscle cells. If you take it without drinking enough water, dehydration may happen. She also makes the reverse point: water retention in the muscles does not have to mean dehydration. If you drink enough, it doesn't lead there.
Her practical steps:
- Drink plenty of water every day while you take creatine. She notes that many people take it without drinking the amount of water that's recommended.
- Take creatine with a carbohydrate-rich drink or a meal. That helps your body absorb it and reduces the chance of dehydration. Nikkiey puts a scoop in her protein shake with fruit, carbohydrates and almond milk.
- Check with your doctor before you start. In the video she also encourages regular checkups to monitor kidney function.
The kidneys are part of why water matters here. Nikkiey explains that creatine is excreted through the kidneys, so staying hydrated helps flush it out and minimize any potential damage. In the video she adds that the kidney marker increase sometimes seen with creatine is usually not significant and isn't associated with actual kidney damage. She still says to work with your doctor on this.
The same water pull explains why the scale can go up when you start creatine. Nikkiey is clear that this is water in the muscle, not fat, and it's usually temporary. She suggests tracking progress with photos or measurements rather than the scale alone. Her broader point is that you should stay hydrated whether or not you take creatine.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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Supplements & Creatine
How do I avoid stomach problems when taking creatine?
Take a low dose and take it with food. Nikkiey explains that creatine's stomach cramps, nausea, diarrhea and bloating tend to show up with large doses or on an empty stomach. Start around five grams a day, increase gradually only if you want to, and mix it into a protein shake or a meal with carbohydrates.
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Supplements & Creatine
Is creatine bad for your kidneys?
Not for healthy people, according to Nikkiey. She explains that some studies have suggested long-term creatine use may affect the kidneys, but most have found it safe for healthy individuals, generally for up to five years. If you have existing kidney problems, she would not recommend it, and she says to check with your doctor first.
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Supplements & Creatine
Can creatine help with brain fog in perimenopause?
Nikkiey says it can. Your brain uses creatine for energy the same way your muscles do, and she points to studies showing better memory, processing speed and executive function. She noticed more clarity and energy herself during a stretch of brain fog and fatigue, and calls it directly relevant to perimenopause brain fog.
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