Creatine, naturally present in the body, is also a popular dietary supplement in the world of bodybuilding and performance sports. Its benefits for physical performance, and in particular muscular power, have been scientifically proven on numerous occasions, provided you consume quality creatine.
Available in powder or capsule form, creatine plays an important role in regenerating the energy required for intense effort. Contrary to popular belief, creatine is not a drug and does not cause kidney disease or dehydration, provided it is taken in the right conditions and at the right dosage.
One of the most persistent myths is that of an increased need for water. How much water should we drink every day? Is it really necessary to drink a lot of water when taking creatine? Here's why it's important for athletes to stay hydrated , and how creatine and hydration are closely linked.
Contents
A quick reminder about creatine
What is creatine?
Creatine is a substance naturally present in the body and comes from :
- the liver and kidneys, which synthesize it;
- or foods, especially meats and fish such as herring or salmon.
It plays an essential role in muscle cell function. At the start of a physical effort, a mechanism known as anaerobic metabolism is triggered in the muscle. As it does not require dioxygen, it starts at the same time as the effort.
In this anaerobic energy pathway, creatine phosphate is involved in the regeneration ofadenosine tri-phosphate (ATP), the muscle's energy supplier.
Schematically, the ATP molecule undergoes hydrolysis, i.e. separation of its components by a water molecule. This hydrolysis releases the energy needed to contract.
That's why there's water inside the muscle, and how creatine and hydration are linked.
When and how to take creatine?
Its effectiveness depends on a number of factors, such as the type of creatine chosen, the duration of the treatment, the timing of intake and the associated level of physical activity.
Today, the authorities recommend the use of pure creatine monohydrate. As creatine monohydrate is chemically synthesized, it is essential to ensure the purity of the product to ensure its safety. While all creatine brands claim to use a pure powder, the Creapure® label is the only one that attests to the true pharmaceutical quality of the compound, with no additives, no residual production compounds and no cross-contamination.
Its consumption must also be combined with good nutrition and hydration to be fully effective. If there's no particularly ideal time to consume it, post-training can help maximize results. In this way, it enhances muscular potential while preventing excessive fat accumulation.
Creatine is used by people practising :
- intense, repeated exertion (e.g. team sports, tennis);
- maximum effort (weightlifting);
- sprints (kayaking, athletics).
It also serves to optimize the recovery phase, facilitating rehabilitation or the treatment of head injuries.
Why hydration is essential
Water, a major component of the human body
It accounts for around 60% of a man's body weight, and 52-55% of a woman's¹. The difference between the sexes is explained by the fact that less water is present in adipose tissue. Women, on the other hand, naturally tend to have more.
This proportion of water changes over time. For example, in the elderly and obese, the percentage decreases, while it increases in early childhood (70%).
Water in the body is distributed between:
- the cells (around 67% of total volume);
- the intercellular space (around 25%);
- the blood (around 8%).
It is therefore important to differentiate between the total volume of intra-cellular and extra-cellular water.
Natural water functioning
The body loses water in the process:
- through the urine, as the kidneys filter the blood and eliminate it¹ ;
- by stool in smaller quantities;
- through perspiration and respiration, the skin evaporates up to 1 liter / day.
Intake is therefore essential to maintain water balance and protect the body from dehydration and kidney stones. The vast majority comes from drinks and food.
It's better to consume too much water than too little, as the body eliminates excess water more easily, while it's harder to store too little.
Water contains mineral salts (sodium, potassium, etc.). These are called electrolytes and are referred to as electrolyte balance.
If sodium levels are too high, 2 mechanisms are activated:
- the body is alerted by the symptom of thirst to drink more;
- the pituitary gland (a gland in the brain) secretes vasopressin (an antidiuretic hormone) to reduce the water eliminated by the kidneys.
The effect of both actions is to increase the water content of the blood, dissolving sodium and restoring thehydro-electrolytic balance.
This is how the whole body works. It always strives to maintain a balance known as homeostasis.
Thirst is one of the most important mechanisms for maintaining this balance (along with vasopressin secretion and osmosis, a passive flow from certain areas of the body to others). It is proportional to the intensity of the need.
The greater the thirst, the greater the water requirements.
Needs increased by physical activity
Heavy sweating, such as extreme heat, or very high body temperature (fever), greatly increasescutaneous evaporation of water.
A 2001 study shows that sweat losses during exercise can reach 3 to 4 liters of water for a professional soccer or tennis match, and 1.5 to 2.5 liters per hour for a marathon².
On the other hand, a 2007 study estimates that athletes' water intake during training does not compensate for their needs².
A slight sensation of thirst is already a symptom of dehydration. It is accompanied by an increase in body temperature and corresponds to a loss of 1% of body weight³.
At 2%, a feeling of malaise sets in, and at 3%, kidney blockage and increased blood concentration with a strong sensation of thirst. Above this level, the person is at risk of serious discomfort.
Water intake is therefore a key factor in sports performance. It's essential to drink more when engaging in physical activity.
Creatine and hydration: persistent misconceptions
Now that the basics about creatine and hydration are out of the way, let's take a look at some of the misconceptions about creatine.
Does creatine cause dehydration?
This is where the notion of intra-cellular and extra-cellular water becomes important.
When dehydrated, the body launches a defense mechanism that retains the water it has, hence the close link between dehydration and retention.
An old 1996 study shows that at the start of short creatine supplementation, a drop in water evacuation is seen with concomitant retention⁴. While the cause is not determined, the study assumes that water associated with creatine during cotransport with sodium ion is responsible.
The authors also hypothesize a correlation between water retention and the observation of muscle cramps and heat intolerance observed, without making any link with creatine loading levels.
They therefore underline the importance of hydration for athletes, particularly in the first few days of supplementation. It is on this basis that the myth of creatine and dehydration was forged.
For all that, other studies over 5 to 10 weeks show that no increase in total body water is demonstrated⁵ over longer periods of supplementation.
So, while there is evidence to suggest that creatine retains water in muscle cells in the short term, the results of other studies show thatit does not alter total body quantity in relation to muscle mass developed (indirectly) during the program.
In other words, creatine does not affect the body's overall hydration directly, over the long term.
Should I drink more water when taking creatine?
Hydration plays an important role in creatineabsorption.
The latter reaches the muscles via the bloodstream and a sodium⁴-dependenttransporter. The water consumed is therefore linked to its transport and is absorbed along with it, increasing intramuscular water volume.
It is this mechanism which suggests that creatine may increase the phenomenon of water retention. Above all, it shows the importance of adequate hydration for the transport andabsorption of creatine in the muscles.
It is especially recommended to drink more when engaging in physical activity, and all the more so as its intensity increases.
What to drink creatine with?
Creatine dissolves best in warm or hot liquids, but this may slightly degrade its molecular structure. Ideally, it should be mixed with a drink at room temperature.
To optimize its absorption, combine your creatine with a drink containing carbohydrates. Natural fruit juices (apple, orange, grape) are particularly effective as they stimulate insulin secretion, helping to transport creatine to the muscles.
Avoid mixing creatine with acidic beverages such as pure citrus fruit or soft drinks, which can cause it to break down into creatinine.
High-dose caffeine can potentially interfere with creatine absorption, so it's best to space out coffee and creatine intake.
Water remains a simple and effective option, but less optimal than carbohydrate drinks for maximizing absorption.
Creatine and hydration in sports performance
Creatine's impact on performance
Good hydration helps reinforce creatine's effects on muscular strength and endurance. What are its effects?
Taking a creatine supplement increases its transport and intramuscular levels⁴. This leads to an increase in phosphocreatine (PCr), which helps to improve the subject's anaerobic capacity.
More precisely, the ATP + creatine combination in the muscle yields phosphorylated creatine (PCr) thanks to the action of an enzyme: creatine kinase.
Up to 70% of immediate energy reserves are contained in the form of PCr in the muscles, hence the contribution of creatine.
Creatine supplementation also promotes glycogen storage. Each gram retains around 2.7 grams of water. The increase in glycogen levels, via creatine, indirectly contributes to muscle retention.
Creatine helps supply the body with energy for more intense efforts, but without the associated physical training, it is useless.
Creatine Creapure®
The best for maximizing muscle power in a healthy way and optimizing intensive performance
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The impact of hydration in performance sports
Earlier, we stressed the importance of increasing water intake during sports. If 1% body weight loss due to dehydration produces a sensation of thirst, this is not without effect on sporting performance.
At this stage of dehydration, performance decreases by 10%², resulting in :
- less endurance capacity;
- less physical strength;
- muscular pain and risk of cramps, aches and strains;
- increased reaction time ;
- a higher number of errors ;
- a feeling of increased fatigue.
On the other hand, a 0.5% reduction in water weight does not appear to have a significant impact on sports performance.
So, what are the recommendations for determining whether hydration is sufficient?
For a healthy adult, outside training phases,WHO recommendations (2005) suggest an intake of 2.2 to 2.9 l/d , two-thirds of which should come from beverages ( 1.5 to 1.9 l/d).
The rest of the intake for physical activity depends on sweat losses during training. Quantities therefore vary from person to person, depending on the type of activity and intensity.
However, a good guide is to keep an eye on the color of your urine, which, if clear, is a sign of good hydration.
There are also certain recommendations for athletes, such as drinking around 200 ml (one or two glasses) every 20 minutes during a session. Ideally, the temperature of the drink should be between 8 and 13°. Depending on your needs, practice and objectives, it can be made up of plain water only, but also carbohydrates (glucose/fructose), electrolytes and a natural source of vitamin C.
The consumption and composition of a sports drink should be adapted to the discipline, its intensity and the temperature at which it takes place.
Creatine and health risks, between myth and reality
Is creatine harmful to the kidneys?
No, to date, there are no studies proving that creatine supplementation is harmful to the renal⁵ system. The myth is based on a misunderstanding of creatine's physiological mechanism.
In muscle, creatine and phosphocreatine are degraded to creatinine, which is exported to the blood and filtered by the kidneys.
The quantity of creatinine depends on muscle mass, dietary creatine intake and supplementation. It therefore increases with a course of treatment.
However, there is a belief that if the kidneys are forced to eliminate excess creatinine, renal overload will occur, leading to kidney dysfunction. This belief remains scientifically unfounded to this day.
For decades, thousands of athletes have been supplemented with creatine, and no renal failure or other pathologies have been observed in these subjects.
Scientific research concludes that creatine taken at recommended doses causes no renal damage in healthy individuals.
However, careful attention must be paid to the source and origin of creatine which, if contaminated by other products, can be hazardous to the athlete's health.
Other creatine-related side effects
Creatine is susceptible to rumors. Sometimes known as a means of accelerating weight loss, sometimes pointed at, it has been blamed for hair loss, water retention, kidney problems and muscle cramps.
It has also long been mistaken for an anabolic steroid and described as particularly harmful for children and adolescents.
However, the opinion of the Australian government via its specialized agency (Australian Sports Commission - ASC) clearly shows that no scientific evidence points to serious and systematic adverse effects linked to creatine monohydrate⁶ supplementation. In fact, this is the only form of creatine approved by the authorities, provided you choose a high-quality product for safe performance enhancement.
Conclusion
Creatine is a compound naturally present in the body, but it is also a dietary supplement that can reinforce its natural effects. It is of real interest for repeated, intense efforts, maximal efforts, sprints and recovery. Although its absorption requires water and causes retention inside the muscle, no study has shown that it is responsible for dehydration.
On the other hand, some studies have shown the importance of skin evaporation during intense physical activity, and the lack of compensation in a large proportion of athletes. Water intake is essential for sports performance, and good hydration is a must for all athletes, including those taking creatine supplements. As the body has less difficulty getting rid of water than storing it, there's less risk of hyperhydration than dehydration. So, athletes, drink up!
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To find out more about other aspects of creatine
Some people wonder about the potential impact of creatine on male sexual function. Our article on creatine and erections examines this sensitive subject based on current scientific data.
The question of creatine's influence on hair health is of concern to many users. Our detailed analysis of creatine and hair loss examines the facts and myths surrounding this issue.
For those looking to optimize their natural diet, our guide to creatine and eggs explores whether this superfood can complement your creatine supplementation strategy.
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