Creatine and water intake

Creatine is a supplement known for its role in enhancing physical performance, but it also has important implications for hydration and cognitive function. Here are some key points discussed on the Huberman Lab:

1. Hydration Needs:

   • General hydration guidelines suggest drinking about half an ounce of water per pound of body weight daily. This baseline needs adjustment for factors like exercise, sauna use, or working in a hot environment. For physical activity, it's recommended to drink back about 125% of the fluid lost during exercise 1.

2. Creatine and Hydration:

   • Creatine helps enhance hydration by increasing water retention in muscle cells and other tissues. This "cell swelling" is considered beneficial as it helps with recovery and muscle function. Additionally, carbohydrates can aid in enhancing hydration when combined with creatine, particularly for those who have cut water weight (e.g., athletes weighing in for competitions) 2.

3. Dosage and Body Weight:

   • The amount of creatine one should take often depends on body weight. For individuals weighing between 185 to 250 pounds, taking 10-15 grams of creatine per day might be optimal. For those weighing less, around 5 grams may suffice. It's important to note that while some individuals experience gastric distress, this can often be managed by taking creatine with food or gradually increasing the dosage 3.
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       1

       Hydration Essentials

       00:35:37
       
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       2

       Enhancing Hydration

       00:11:31
       
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       3

       Creatine Dosage Insights

       01:17:15
       
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       4

       Creatine for Brain Health

       00:32:20
       

4. Cognitive Benefits:

   • Creatine also serves as a fuel source for the brain, enhancing certain brain functions related to mood regulation and motivation. It is particularly useful for individuals not consuming creatine-rich foods like meat. The suggested dosage for cognitive benefits is at least 5 grams per day 4.

5. Benefits Beyond Physical Performance:

   • Besides improving exercise performance, creatine has been shown to support brain function, potentially aiding in mild depression by enhancing frontal cortical circuits. It’s also linked to better cognitive performance in sleep-deprived individuals 4 2.

Overall, ensuring adequate water intake and appropriately dosing creatine based on body weight and needs can optimize both physical and cognitive benefits.

For a detailed discussion, consider listening to episodes like Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series and Nutrients For Brain Health & Performance.