Creatine and water intake

Creatine can support physical performance and may benefit cognition, while daily water needs vary with body size and conditions such as exercise and heat. 1 2

• Hydration guideline: About 0.5 ounces of water per pound of body weight daily; after exercise, replace about 125% of the fluid lost. 3
• Water retention and carbohydrates: Creatine draws water into muscle and other tissues. Taking it with carbohydrates can help move it into tissue and support hydration, including rehydration after cutting water weight. 4
• Daily creatine dose: For people weighing 185–250 pounds, about 10–15 grams daily may be appropriate; lighter people may need about 5 grams, or sometimes 3 grams. Taking it with food or increasing gradually may help people prone to gastric distress. 5
• Cognitive benefits: At least 5 grams daily is the suggested threshold for potential cognitive benefits, especially for people who eat little or no meat. 6
• Mood, motivation, and sleep loss: Creatine may support mood and motivation through frontal-circuit effects, and supplementation may improve some cognitive effects of sleep deprivation. Evidence for mild depression is emerging, not yet well-established. 7 8