How Bad Does Creatine Dehydrate You ?

Creatine is found throughout the body, and 95% stored in your muscles. It is obtained from meat and fish and also produced naturally in our body from amino acids. During high-intensity exercise, the stored creatine causes the muscles produce more energy. This is the main reason that creatine enhances workout performance.

Creatine is the number-one sports performance supplement available but some claim it causes weight gain, cramping, and digestive, liver, or kidney problems.

According to the article of healthline the suggested side effects of creatine may include:

Kidney damage

Liver damage

Kidney stones

Weight gain

Bloating

Dehydration

Muscle cramps

Digestive problems

Compartment syndrome

Rhabdomyolysis

How Creatine causes Dehydration

The concern about dehydration when taking creatine supplements is largely due to the muscle tissue retaining water. This is the reason you may experience weight gain after just a week of supplementing creatine. That’s why Muscle cramping occurs frequently when your body is not getting enough water.

Evidence from a 2006 laboratory study published in the “Journal of Athletic Training” examined how creatine use affects men in terms of dehydration, muscle cramping and heat tolerance. Researchers tested the men under various exercise conditions to see if increasing the heat caused the men taking creatine to dehydrate more quickly compared to men not taking the creatine but exercising under the same conditions. However, the results don’t show any significant differences between the men taking creatine and those who are not taking the supplement. This study suggests that short term(a week) use of creatine doesn’t cause dehydration.

According to the UMMC, if you take diuretics or consume large amounts of caffeine while taking creatine supplements, your risk of dehydration increases.

Caffeine may also decrease the ability of the body to utilize creatine effectively during exercise. Avoid caffeinated beverages immediately before, during and after the workouts.

Most importantly, drink water constantly throughout the day to keep your body properly hydrated.

Also Read Here: HOW MUCH DO GENETICS AFFECT BODYBUILDING?

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