Calculate personalized water intake requirements when supplementing with creatine. Based on your body weight, dosage, and activity level.
Medical Disclaimer: This tool provides general educational estimates. Consult a registered dietitian or doctor for personalized advice.
3.5 liters per day (118 oz)
During the maintenance phase, take 3-5g of creatine monohydrate daily.
This is 1.2 liters more than the typical recommendation for someone with your body weight not using creatine.
Note: This calculator provides estimates based on recommendations from the International Society of Sports Nutrition (ISSN) and other research on creatine supplementation and hydration requirements.
This calculator helps you estimate how much water you should drink daily while using creatine monohydrate, based on body weight, training intensity, and dosage phase.
This tool uses hydration guidelines from creatine-specific sports nutrition research and assumes moderate sweat loss in active individuals.
For detailed hydration strategies and timing guides: → Read the guide below
Most people should aim for 3–4 liters per day while supplementing with creatine. This calculator gives a personalized estimate based on your body weight and dosage. As a general guideline, increase your usual water intake by about 500-1000mL (17-34 oz) per day when taking creatine.
Creatine draws water into muscles, which increases your body's hydration needs. It doesn't dehydrate you directly, but inadequate water intake can lead to cramps or fatigue. Creatine causes a shift of water from extracellular to intracellular compartments, meaning water moves from your bloodstream into your muscle cells. Without adequate water intake, this could potentially lead to symptoms of dehydration.
Yes. If you're training hard, you'll lose more water through sweat and need additional fluids to stay hydrated — especially when taking creatine. On intense training days, consider adding another 500-750mL (17-25 oz) of water to your daily intake. Monitor your urine color as a practical indicator of hydration status; pale yellow indicates adequate hydration.
It's not mandatory, but drinking a glass of water when you take creatine helps absorption and supports muscle hydration. Research shows that consuming creatine with approximately 240-300mL (8-10 oz) of water is sufficient for absorption. What's more important is your total daily water intake rather than the timing of water consumption relative to creatine ingestion.
That increases your hydration needs even more. Be sure to drink enough before and after your workout to stay balanced. Pre-workout supplements often contain caffeine and other ingredients that can have a mild diuretic effect. When combined with creatine and exercise-induced sweating, your hydration requirements are higher. Aim for at least 500mL (17 oz) of additional water beyond what's calculated.