Table of Contents

1. Introduction
2. Understanding Creatine: More Than Just Muscle Fuel
3. Exploring the Link: Creatine and Digestive Health
4. Hydration: A Key Player in Digestive Comfort
5. The Importance of Quality and Purity in Supplements
6. Optimizing Your Creatine Experience: Dosing, Timing, and Lifestyle
7. Beyond Digestive Myths: The Proven Benefits of Creatine
8. Dispelling Misconceptions and Setting Expectations
9. Our No-BS Approach: Empowering Your Journey
10. Conclusion
11. FAQ

Introduction

Embarking on a wellness journey often means optimizing every aspect of our health, from peak physical performance to digestive comfort. We meticulously choose our supplements, aiming to fuel our bodies for adventure, build strength, and support overall vitality. Amidst this dedication, questions inevitably arise about how these powerful allies interact with our internal systems. For many, Creatine Monohydrate is a cornerstone supplement, celebrated for its ability to enhance strength, power, and exercise performance. Yet, a common concern we often hear is whether creatine powder causes constipation or other digestive discomforts. This is a vital question, as maintaining healthy gut function is paramount to feeling our best and pursuing an active lifestyle.

It’s easy for misconceptions to spread in the world of supplements, often overshadowing the science-backed benefits. While digestive issues like chronic constipation and diarrhea are prevalent and can significantly impact quality of life, the direct link between creatine supplementation and these conditions is frequently misunderstood. We believe in providing clear, no-BS information, rooted in scientific understanding, to empower you to make informed decisions for your wellness.

In this comprehensive exploration, we will delve into what creatine is, how it works within your body, and critically examine the evidence surrounding its potential impact on digestive health. We'll separate fact from fiction, discussing common gastrointestinal responses, the crucial role of hydration, and how choosing a high-quality, clean supplement can make all the difference. Our goal is to equip you with the knowledge to confidently integrate Creatine Monohydrate into your routine, ensuring it supports your performance goals without compromising your digestive comfort.

Understanding Creatine: More Than Just Muscle Fuel

Creatine is a naturally occurring organic compound, primarily found in muscle cells, where it plays a critical role in energy production. It’s synthesized in the liver, kidneys, and pancreas from the amino acids glycine, arginine, and methionine. Beyond what our bodies naturally produce, we also obtain creatine through our diet, with sources like red meat and fish being particularly rich. For active individuals, supplementing with Creatine Monohydrate has become a widely adopted strategy to enhance the body's natural stores and unlock its full spectrum of benefits.

The Body's Internal Energy System

At the cellular level, creatine is a powerhouse for rapid energy generation. When we engage in high-intensity, short-duration activities—like lifting weights, sprinting, or performing explosive movements—our muscles demand quick access to adenosine triphosphate (ATP), the body's primary energy currency. Creatine steps in as phosphocreatine (PCr), a readily available reservoir of phosphate groups. When ATP is used, it loses a phosphate and becomes adenosine diphosphate (ADP). Phosphocreatine swiftly donates its phosphate group to ADP, regenerating ATP and allowing muscles to sustain intense effort for longer periods. This phosphocreatine system is vital for preventing premature fatigue and enabling those extra reps or sprints that lead to real gains in strength and power.

The increase in intramuscular phosphocreatine concentrations, driven by consistent Creatine Monohydrate supplementation, is the scientific basis for its renowned performance-enhancing effects. It’s not just about energy, either; creatine also helps pull water into muscle cells, contributing to increased cell volume and an environment conducive to muscle growth and repair.

Dietary Sources and Supplementation

While our bodies produce about 1-2 grams of creatine daily and we get another 1-2 grams from a diet rich in animal proteins, these amounts are often insufficient to fully saturate muscle creatine stores. For those committed to pushing their limits in training or seeking comprehensive wellness support, supplementation becomes a highly effective strategy.

Creatine Monohydrate is the most extensively researched and scientifically validated form of creatine. It has consistently demonstrated its ability to safely and effectively increase muscle creatine and phosphocreatine levels, leading to significant improvements in:

• Muscle mass and strength: Directly supporting the ability to lift heavier and build more lean tissue.
• Anaerobic exercise capacity: Enhancing performance during high-intensity, short bursts of activity.
• Work capacity: Allowing for greater overall volume of training.
• Recovery: Aiding in the reduction of muscle damage and soreness after intense workouts.

For us, providing a high-quality Creatine Monohydrate means ensuring it is pure, potent, and mixes effortlessly into your favorite beverages. It reflects our no-BS approach to supplements, delivering simple, effective ingredients to support your active lifestyle.

Exploring the Link: Creatine and Digestive Health

The question of "does creatine powder cause constipation?" is a common one, stemming from various sources including anecdotal experiences and a general wariness about how supplements interact with our sensitive digestive systems. Let's delve into the science to provide a clear answer and address the underlying concerns.

The Absorption Process

When you consume Creatine Monohydrate, it travels through your digestive tract, primarily absorbed in the small intestine before entering the bloodstream and being transported to muscle cells. For most individuals, this process is smooth and efficient when creatine is taken within recommended dosages and with adequate hydration. The body is quite adept at utilizing this compound, which is, after all, a natural substance it already produces.

If, however, very large doses of creatine are consumed at once, particularly without sufficient water, there's a possibility that some of the unabsorbed creatine might remain in the digestive tract. In some cases, this unabsorbed material can draw water into the intestines, leading to osmotic effects. While this is more commonly associated with loose stools or diarrhea, rather than constipation, it underscores the importance of proper dosing and hydration.

Common Gastrointestinal Concerns

The overwhelming body of research, including numerous safety reviews on Creatine Monohydrate, indicates that it is a relatively safe supplement with minimal side effects when taken at recommended dosages. Studies looking at adverse outcomes in various populations, including women, have consistently reported no significant increase in total adverse events, gastrointestinal events, or serious complications. Our commitment to clean, science-backed supplements means we prioritize your well-being, and understanding these aspects is crucial.

Some individuals might experience mild digestive discomfort when first starting creatine supplementation, such as a slight stomach ache, nausea, or bloating. These effects are usually temporary and often linked to:

• High single doses: Taking a very large dose (e.g., 5-10 grams or more) all at once, especially on an empty stomach, can sometimes overwhelm the digestive system.
• Insufficient water intake: As creatine pulls water into muscle cells, if your overall hydration is lacking, it could potentially impact the water content in your digestive system, though this is rarely a direct cause of constipation.
• Poor quality or impure supplements: Products with fillers, contaminants, or other unregulated ingredients can undoubtedly lead to digestive upset. This is why we emphasize the importance of third-party certifications like NSF for Sport, ensuring our Creatine Monohydrate is as clean and pure as possible.

Deconstructing the Constipation Myth

To directly answer the question: No, there is no scientific evidence to support the claim that creatine powder causes constipation when taken at recommended dosages. In fact, if any gastrointestinal side effect occurs from excessive creatine intake, it is more likely to be diarrhea due to the osmotic effect of unabsorbed creatine in the gut, drawing water into the intestines. However, even this is a rare occurrence with appropriate use.

Recent large-scale observational studies, such as those utilizing data from the National Health and Nutrition Examination Survey (NHANES), explore the relationship between dietary creatine intake and chronic gastrointestinal disorders. While these studies highlight the prevalence of conditions like chronic diarrhea and constipation, and acknowledge the influence of diet, age, and lifestyle, they generally conclude that evidence regarding creatine's direct influence on gastrointestinal motility and function is still insufficient and requires further research. This suggests that while researchers continue to explore the broader impacts of creatine on systemic health, a direct causative link to constipation from supplemental creatine has not been established.

What this means for you is that if you experience constipation while taking Creatine Monohydrate, it is highly unlikely to be directly caused by the creatine itself, assuming you are using a quality product and following dosing guidelines. Instead, other factors such as inadequate fiber intake, overall dehydration, changes in diet, lack of physical activity, or underlying digestive sensitivities are more probable culprits.

Hydration: A Key Player in Digestive Comfort

When incorporating any supplement into your routine, especially one that impacts cellular hydration like Creatine Monohydrate, paying close attention to your overall hydration levels is paramount. While creatine itself isn't a direct cause of constipation, insufficient fluid intake can exacerbate or trigger digestive discomforts, regardless of supplementation.

Why Water Intake Matters with Creatine

Creatine functions by drawing water into your muscle cells. This process is crucial for its performance-enhancing effects, contributing to cell volumization which can signal muscle growth and improve protein synthesis. However, if your body isn't adequately supplied with water to facilitate this process, it might draw fluids from other areas, potentially impacting the hydration of your digestive tract. A well-hydrated digestive system is essential for smooth and regular bowel movements. Water helps to soften stool and facilitate its passage through the intestines. If you're consistently under-hydrated, your body might absorb more water from your stool, leading to harder, more difficult-to-pass bowel movements—a classic symptom of constipation.

Therefore, while creatine isn't the direct cause, a lack of water while taking creatine could indirectly contribute to or worsen existing constipation tendencies. We always recommend increasing your daily fluid intake when supplementing with Creatine Monohydrate to support both its efficacy and your overall digestive comfort. Aim for at least 2-3 liters of water per day, and more if you’re highly active or in a hot climate.

The Role of Electrolytes for Optimal Function

Proper hydration isn't just about drinking plain water; it's also about maintaining a balanced electrolyte profile. Electrolytes are essential minerals that carry an electric charge and play vital roles in nerve and muscle function, maintaining fluid balance, and supporting cellular processes throughout your body, including your gut. When you sweat during intense workouts or simply lead an active life, you lose electrolytes. Replenishing these is key for sustained performance and overall well-being.

That's why our Hydration Collection is an excellent companion to any active lifestyle, especially when you're using supplements like Creatine Monohydrate. Products like Hydrate or Die – Lemon or Hydrate or Die – Mixed Berry provide essential electrolytes without added sugar, supporting fast, effective hydration and optimal muscle function. Ensuring your body has the right balance of fluids and electrolytes creates an optimal internal environment, minimizing the chances of any digestive sluggishness and allowing you to feel your best during every adventure.

The Importance of Quality and Purity in Supplements

When it comes to putting anything into your body, particularly supplements, the source and quality of the product are paramount. This holds especially true when discussing potential digestive impacts. A high-quality, pure supplement is far less likely to cause issues than one filled with unnecessary additives or contaminants.

What to Look for in a Creatine Product

The market is saturated with various creatine products, but not all are created equal. When choosing a Creatine Monohydrate supplement, consider the following:

• Purity: Look for products that are 100% pure Creatine Monohydrate without unnecessary fillers, artificial flavors, or sweeteners. These extra ingredients are often the culprits behind digestive upset for sensitive individuals.
• Micronization: Micronized creatine has smaller particles, which can improve solubility and mixability. This means it dissolves more readily in liquid, reducing the likelihood of undissolved powder causing stomach irritation. Our Creatine Monohydrate is designed for easy mixing, ensuring a smooth experience.
• Third-Party Testing: This is perhaps the most critical factor. Since the FDA does not regulate dietary supplements with the same rigor as pharmaceuticals, independent third-party certifications are essential. Organizations like NSF for Sport rigorously test products for purity, potency, and the absence of banned substances. This certification provides an invaluable layer of assurance that what's on the label is what's in the product, and nothing more.

Our Commitment to Clean Ingredients

At BUBS Naturals, our no-BS approach means we are unwavering in our commitment to clean, high-quality, and natural ingredients. We believe in transparency and efficacy, inspired by the legacy of Glen “BUB” Doherty. Every product, including our Creatine Monohydrate, undergoes rigorous testing and is certified by third parties like NSF for Sport. This means you can trust that our creatine is free from contaminants, heavy metals, and banned substances, giving you peace of mind and reducing the risk of unwanted digestive reactions often associated with lower-quality products.

Our mission extends beyond just providing supplements; it's about fostering a life of adventure, wellness, and purpose. We understand that optimal performance and daily comfort go hand-in-hand, and that starts with trust in what you put into your body. Choosing a reputable brand like ours, dedicated to rigorous quality control, is a fundamental step in ensuring your Creatine Monohydrate experience is beneficial and free from unnecessary digestive woes.

Optimizing Your Creatine Experience: Dosing, Timing, and Lifestyle

Beyond choosing a high-quality product, how you integrate Creatine Monohydrate into your daily routine and lifestyle can significantly influence your experience, especially concerning digestive comfort. Following recommended guidelines and being mindful of your body’s unique responses are key to unlocking its full benefits.

Dosing Strategies for Optimal Results

The most effective way to saturate your muscle creatine stores involves a loading phase followed by a maintenance phase. This strategy helps to quickly elevate creatine levels, allowing you to experience its performance benefits sooner.

• Loading Phase: Typically, this involves taking a higher dose of Creatine Monohydrate—around 20 grams per day, divided into 4-5 servings of 4-5 grams each—for 5-7 days. Spreading out the dosage throughout the day rather than taking one large single dose is crucial for minimizing any potential gastrointestinal discomfort. For example, you might take 5 grams with breakfast, lunch, dinner, and before bed.
• Maintenance Phase: After the loading phase, a lower daily dose of 3-5 grams is generally sufficient to maintain elevated muscle creatine levels. This can be taken once daily, at any time that fits conveniently into your routine.

For those with sensitive stomachs or who prefer a more gradual approach, you can skip the loading phase and simply start with the maintenance dose of 3-5 grams per day. While it will take slightly longer (around 3-4 weeks) to fully saturate your muscles, it can help circumvent any initial digestive upset for particularly sensitive individuals.

Incorporating Creatine into Your Day

To further enhance absorption and reduce the likelihood of any digestive distress, consider these practical tips:

• Take with Meals: Consuming your Creatine Monohydrate with a meal, especially one containing carbohydrates, can improve its absorption and make it gentler on your stomach. The presence of food can buffer the digestive system, and insulin response from carbohydrates can aid in creatine uptake into muscle cells.
• Mix Thoroughly: Ensure your creatine powder is fully dissolved in sufficient liquid. Our easily-mixing Creatine Monohydrate is designed for this, helping prevent gritty residue that might irritate the stomach.
• Consistent Timing: While the exact timing of creatine intake (e.g., pre- or post-workout) may have minor implications for performance, consistency in daily intake is more important for maintaining muscle saturation. Find a time that works best for you and stick to it.

Holistic Lifestyle Factors for Digestive Wellness

Beyond just creatine, your overall lifestyle plays an enormous role in digestive health. Addressing these factors can help ensure smooth digestion and prevent constipation, regardless of your supplement regimen:

• Fiber-Rich Diet: Ensure your diet includes plenty of fruits, vegetables, whole grains, and legumes. Dietary fiber adds bulk to stool and helps it move efficiently through the digestive tract.
• Consistent Physical Activity: Regular exercise promotes healthy bowel movements by stimulating intestinal muscles. Even moderate activity can make a significant difference.
• Stress Management: High stress levels can negatively impact gut motility and function for many individuals. Incorporating stress-reducing practices like mindfulness, yoga, or spending time outdoors can support digestive well-being.
• Complementary Supplements: To further support digestive health, consider incorporating other beneficial supplements. For example, our Apple Cider Vinegar Gummies are a convenient way to support digestive and general wellness, made with liquid ACV including "the Mother." Additionally, daily intake of Collagen Peptides can support gut lining integrity and overall digestive comfort, a key component of our comprehensive approach to wellness. Even a morning boost from our MCT Oil Creamer – 10 oz Tub or Butter MCT Oil Creamer – 10 oz Tub can be part of a balanced routine that supports sustained energy and mental clarity, contributing to overall well-being.

By adopting a holistic approach that includes smart creatine dosing, ample hydration (perhaps with our Hydration Collection), a fiber-rich diet, and a commitment to overall wellness, you can optimize your creatine experience and truly feel the BUBS difference.

Beyond Digestive Myths: The Proven Benefits of Creatine

While addressing concerns like "does creatine powder cause constipation?" is important, it’s equally vital to highlight the numerous, well-researched benefits that make Creatine Monohydrate one of the most effective and widely used supplements in the wellness and fitness world. Its impact extends far beyond muscle growth, touching upon cognitive function and overall cellular health.

Enhancing Performance and Recovery

The primary reason athletes and active individuals turn to Creatine Monohydrate is its profound effect on physical performance.

• Increased Muscle Strength and Power: Research consistently shows improvements of 5% to 15% in maximal power and strength. This is achieved by increasing intramuscular phosphocreatine concentrations, allowing for quicker ATP regeneration during anaerobic exercise. This translates to stronger lifts, more powerful sprints, and improved overall athletic capacity.
• Boosts Energy and Endurance During High-Intensity Exercise: Creatine loading has been shown to improve high-intensity or repetitive exercise performance by 10-20%. By helping restore energy levels faster, creatine allows for longer, harder training sessions. For endurance athletes, while the primary benefits are less pronounced, creatine can still help reduce muscle damage, soreness, and inflammation, aiding recovery after strenuous events like ultra-runs. Taking creatine with carbohydrates can further boost its effects on muscle absorption.
• Improved Work Capacity and Recovery: Athletes experience enhanced ability for anaerobic exercise, better performance during maximal effort contractions, and improvements in single and repetitive sprint capabilities. Furthermore, creatine aids in faster recovery, helping to heal tiny tears in muscles and get you back to training sooner.

Supporting Brain Function

Beyond the gym, creatine offers exciting potential for cognitive health. The brain, like muscles, requires a constant supply of energy, and creatine plays a role in providing this.

• Enhanced Cognitive Function and Mental Clarity: Creatine supplementation can boost brain creatine content by 5% to 15%. This can be particularly beneficial during stressful conditions when brain creatine levels may decrease. Potential cognitive benefits include improving short-term memory, intelligence, and reasoning, especially among older adults experiencing age-related cognitive decline. It may also help limit mental fatigue and, when used as an add-on treatment, reduce symptoms of depression, anxiety, and post-traumatic stress disorder. Some studies even suggest it could minimize concussion symptoms such as post-traumatic headaches and dizziness. While promising, more research is ongoing to fully understand these broad cognitive impacts.

Overall Safety Profile

Creatine Monohydrate stands out as one of the most researched and safest dietary supplements available. Decades of studies confirm its safety for daily use over extended periods, with research showing minimal side effects and health risks when taken at recommended dosages for up to five years. For instance, doses ranging from 0.14 to 0.36 grams per pound of body weight (e.g., 20-55 grams per day for a 150-pound individual) have shown safety, far exceeding the typical maintenance dose of 3-5 grams per day.

Key safety considerations:

• Kidney Function: Despite early misconceptions, creatine does not cause kidney damage in healthy individuals. However, we always recommend consulting your healthcare provider if you have pre-existing kidney conditions before starting any new supplement.
• Interactions: While generally safe, it's always wise to discuss supplement use with your healthcare provider, especially if you are on medications.
• Quality Matters: As highlighted earlier, choosing a product certified by third parties like NSF for Sport, as our Creatine Monohydrate is, provides reassurance of its purity and safety.

In summary, the benefits of Creatine Monohydrate are robust and extend far beyond simply addressing strength gains. It is a powerful, safe, and cost-effective supplement that can support various aspects of an active, healthy life.

Dispelling Misconceptions and Setting Expectations

In the world of health and wellness, accurate information is your most powerful tool. As we’ve explored, the idea that creatine powder causes constipation is largely a misconception. By understanding the science and knowing what to expect, you can approach your supplementation with confidence and optimize your results.

Managing Initial Adjustments

It’s true that some individuals might experience minor digestive adjustments when first introducing any new supplement into their routine. For Creatine Monohydrate, these are typically mild and temporary, such as slight bloating or a feeling of fullness. These sensations are often associated with the initial water retention in muscle cells as creatine stores are saturated, or potentially from taking a large single dose.

Here’s how to manage and minimize these temporary effects:

• Split Doses: If you’re undertaking a loading phase, divide your daily creatine intake into smaller, more frequent doses throughout the day (e.g., 4-5 grams at a time) rather than one large dose.
• Hydrate Consistently: As emphasized, drinking plenty of water (and perhaps using our Hydration Collection) is crucial to support both creatine’s efficacy and overall digestive comfort.
• Take with Food: Consuming Creatine Monohydrate with a meal can help buffer your digestive system and enhance absorption.
• Observe and Adjust: Pay attention to how your body responds. If a particular dosing strategy causes discomfort, try adjusting it. For example, some individuals may find it beneficial to simply start with the maintenance dose of 3-5 grams per day, skipping the loading phase entirely for a gentler introduction.

These minor adjustments typically resolve themselves as your body adapts to the supplement, usually within the first week or two. The long-term benefits of Creatine Monohydrate far outweigh these transient initial effects for most users.

When to Consult a Professional

While creatine is largely safe, we always advocate for a proactive approach to your health. If you experience persistent or severe digestive issues, or any other concerning symptoms while taking Creatine Monohydrate or any other supplement, it's always best to consult with a healthcare provider, registered dietitian, or pharmacist. They can offer personalized guidance, assess your individual health status, and rule out any underlying conditions that might be contributing to your discomfort. This is particularly important if you have pre-existing health conditions or are taking other medications.

Our commitment at BUBS Naturals is to empower your journey with clean, effective supplements and the knowledge to use them wisely. We believe that with the right information and a thoughtful approach, you can harness the power of Creatine Monohydrate to support your adventure, wellness, and purpose without unnecessary worry.

Our No-BS Approach: Empowering Your Journey

At BUBS Naturals, our journey began with a commitment to honor the legacy of Glen “BUB” Doherty – a man who lived a life of adventure, purpose, and selfless service. This ethos is woven into the fabric of everything we do, from sourcing the purest ingredients to our unwavering dedication to giving back. We believe that true wellness is about living boldly, fueling your body with integrity, and making a positive impact on the world.

Our "no-BS" approach means cutting through the noise and delivering simple, effective, and science-backed supplements that truly make a difference. We stand by the purity of our ingredients, rigorously testing and certifying products like our Creatine Monohydrate with third parties like NSF for Sport. This commitment ensures that you're getting exactly what you expect – a clean, potent product designed to support your active lifestyle.

We also believe in purpose beyond profit. In honor of BUB's legacy, we proudly adhere to our 10% Rule: donating 10% of all profits to veteran-focused charities. When you choose BUBS Naturals, you're not just investing in your own wellness; you're contributing to a greater cause, helping those who have served our country. This aligns perfectly with our vision of a life of adventure, wellness, and purpose for everyone. We strive to provide products that integrate seamlessly into your daily routine, like our effortlessly mixing Collagen Peptides or our energy-supporting MCT Oil Creamer – 14 ct Travel Pack, allowing you to focus on your goals with confidence.

Conclusion

The question "does creatine powder cause constipation?" is a common concern for those committed to optimizing their wellness and performance. As we’ve explored, the scientific evidence overwhelmingly indicates that high-quality Creatine Monohydrate, taken at recommended dosages with adequate hydration, does not typically cause constipation. Any minor digestive discomfort, such as slight bloating, is usually temporary and often linked to initial muscle water retention, excessive single doses, or insufficient fluid intake, rather than a direct causative link to constipation.

Creatine stands as one of the most thoroughly researched and effective supplements available, offering robust benefits for muscle strength, power, exercise performance, and even cognitive function. Its safety profile is excellent when used responsibly and with pure, third-party tested products. By prioritizing hydration, following proper dosing strategies, maintaining a fiber-rich diet, and choosing a brand committed to clean ingredients and transparency, you can harness the full spectrum of creatine's power without unnecessary digestive worries.

At BUBS Naturals, we are dedicated to providing you with clean, functional, and science-backed supplements that empower your active lifestyle. Our Creatine Monohydrate is rigorously tested and certified, ensuring you receive a product that aligns with our no-BS approach and unwavering commitment to quality. Fuel your body with confidence and feel the BUBS difference.

Ready to experience the proven benefits of a premium, clean creatine? Explore our Creatine Monohydrate and elevate your performance today.

FAQ

Does creatine affect everyone's digestion the same way?

No, individual responses to supplements can vary. While most people tolerate Creatine Monohydrate without digestive issues at recommended doses, some individuals with pre-existing gut sensitivities might experience mild bloating or upset, particularly during an initial loading phase or with high single doses. These effects are typically temporary and can often be mitigated by splitting doses, taking creatine with meals, and ensuring adequate hydration.

What should I do if I experience digestive discomfort after taking creatine?

If you experience mild digestive discomfort, ensure you are drinking plenty of water, taking your Creatine Monohydrate with food, and dividing your daily dose into smaller servings. If you are in a loading phase, consider reducing the dose or extending the loading period. For persistent or severe discomfort, or if you have underlying health concerns, we always recommend consulting a healthcare professional to rule out other causes.

Is there a specific form of creatine that is easier on the stomach?

Creatine Monohydrate is the most studied and widely recommended form, and when micronized, it typically dissolves well and is gentle on the stomach. While other forms exist, there's little scientific evidence to suggest they offer significant digestive advantages over high-quality micronized creatine monohydrate. The purity of the product and absence of fillers are often more critical factors for digestive comfort.

How much water should I drink daily when taking creatine?

We recommend aiming for at least 2-3 liters (approximately 8-12 glasses) of water per day, and potentially more if you are exercising intensely or in a warm climate. This ensures proper hydration to support creatine's cellular function, helps maintain healthy digestive motility, and minimizes any potential for dehydration-related discomfort. Incorporating an electrolyte supplement like our Hydrate or Die – Mixed Berry can also help maintain fluid balance.