One of the most researched workout supplements is creatine. Studies show that it boosts muscle growth and energy levels, particularly when combined with an effective resistance exercise regimen. But, the question remains as to how much water one should consume with creatine as it may promote dehydration and have negative effects on the body’s muscles.
The proper dosage is determined by your body weight and by how much to consume it. The standard guideline is 20-25 grams each day for roughly a week. You can switch to the maintenance dosage once you’ve finished the loading cycle, or if you’ve decided to skip it entirely. The typical daily dosage is about 3-5 grams. You can figure out how much you should consume by multiplying your weight by 14mg per pound.
How to dissolve in water?
It’s simple to take it with water. Using a spoon, dissolve 3-5 grams of creatine monohydrate in 8 ounces of water.
Because it’s smaller, micronized creatine monohydrate is a better option. There will be no clumps in your drink because it will mix better.
To speed up the dissolving process, use warm water. In cold water or drinks, it dissolves more slowly. It does not, however, make it any less effective.
It’s preferable to take it right after it’s been mixed; it’s tempting to wait, but it’s a bad idea. When a creatine supplement comes into touch with water, it begins to deteriorate.
How much water to drink?
It is advisable to consume around 300-500ml of water for 3-5g of creatine, and 4-5 litre water intake per day while taking creatine. Because of its ability to boost muscle strength and promote muscle growth with exercise, it is also manufactured and sold as a dietary supplement and performance enhancer. The most common negative effect is dehydration, particularly if you aren’t drinking enough water. Dehydration can have an impact on your performance, organs, and even your mood. Before taking the supplement, it is advisable to speak with your doctor.
also read, How Bad Does Creatine Dehydrate You ?