Does Creatine Change Your Sweat? Unpacking the Myths

November 16, 2025 •

4 min read

A 2009 systematic review found no substantial evidence that creatine hinders the body's ability to dissipate heat. This debunks the common myth and prompts the question: Does creatine change your sweat, or is the perceived effect a result of other factors?

Quick Summary

While creatine does not directly alter sweat composition or volume, increased workout intensity fueled by the supplement can lead to more sweating. Effects on body odor are largely anecdotal and tied to individual hydration and metabolism. Most scientific studies show no negative impact on the body's natural temperature regulation from creatine use.

Key Points

Indirect Effect: Creatine itself doesn't directly increase sweating, but the more intense workouts it fuels do.
Improved Thermoregulation: By pulling water into muscle cells, creatine actually aids the body's ability to regulate temperature, especially during exercise in heat.
Creatinine and Odor: Changes in urine or body odor are anecdotal and potentially linked to the creatine byproduct creatinine, which is excreted.
Hydration is Key: Proper hydration is essential to support thermoregulation and dilute metabolic waste, mitigating potential odor issues.
Pre-workout Stimulants: If you combine creatine with a pre-workout, stimulants like caffeine are a more likely cause of excessive sweating than creatine.
Exercise Intensity: The amount you sweat is a direct reflection of your workout's intensity, which creatine is designed to increase.
Intracellular vs. Subcutaneous: The water retention from creatine is primarily inside muscle cells (intracellular), not under the skin (subcutaneous), and is beneficial for performance.

The Myth of Creatine and Excessive Sweating

Creatine is one of the most studied and safest supplements for improving athletic performance and increasing muscle mass. Yet, persistent myths suggest it causes side effects like increased sweating. The belief often stems from misinterpreting how creatine works in the body and confusing supplement-induced effects with the natural physiological responses to more intense exercise.

The body's primary mechanism for cooling itself is thermoregulation, a process controlled by the hypothalamus. When body temperature rises from physical exertion, sweat glands activate to release moisture, which then evaporates to cool the skin. While creatine enhances workout intensity, leading to increased heat production, the resulting sweat is a function of the harder exercise, not a direct side effect of the supplement itself.

How Creatine Affects Thermoregulation

Far from hindering the cooling process, creatine supplementation has been linked to improved thermoregulation. This is primarily due to creatine's role in promoting intracellular water retention, meaning it pulls water into the muscle cells. This process is beneficial for several reasons:

Enhanced Intracellular Hydration: By drawing water into the muscle cells, creatine enhances overall hydration within the muscle tissue, which is essential for efficient thermoregulation.
Reduced Thermal Strain: Some studies have shown that creatine-induced increases in total body water (hyperhydration) can actually reduce thermal strain during exercise in the heat, leading to lower core temperatures and heart rates.
Sustained Performance: By aiding thermoregulation, creatine allows for more sustained and intense exercise, which naturally produces more heat and, therefore, more sweat.

This beneficial water retention is not the same as the undesirable subcutaneous water retention that can cause bloating. The fluid is held within the muscle, contributing to its volume and function rather than accumulating just beneath the skin.

The Anecdotal Link Between Creatine and Body Odor

While scientific evidence linking creatine to increased sweating is weak, some users report a change in body or urine odor. The primary metabolic byproduct of creatine is creatinine, which is excreted by the kidneys. High concentrations of creatinine in urine, particularly with insufficient hydration, can alter its smell.

The link to body odor is less clear but might be related to the same metabolic pathway or to other factors. Importantly, these effects are highly dependent on individual factors like genetics, diet, and hydration levels. Anecdotal reports of a "fishy" odor are sometimes confused with other supplements, like L-carnitine, which has a stronger, scientifically documented link to such an effect in some cases.

Comparing the Effects: Creatine vs. Other Factors


Factor	Impact on Sweating	Impact on Odor	Primary Mechanism
Creatine	Indirectly, by increasing workout intensity, not a direct effect.	Anecdotal; potentially via creatinine excretion.	Enhances performance, improves thermoregulation via intracellular water retention.
Exercise Intensity	Direct and significant; higher intensity leads to more sweating.	Indirect; increased sweat provides more food for skin bacteria.	Elevated body temperature and metabolic rate trigger the body's cooling system.
Hydration Levels	Affects sweat rate and efficiency; dehydration can hinder sweating.	Significant; concentrated bodily fluids lead to stronger odors.	Adequate water is necessary for proper sweat production and dilution of waste products.
Diet	Negligible direct effect, but certain foods can influence metabolism.	Significant; certain foods (e.g., garlic, spicy foods) can alter sweat composition and odor.	Compounds in food are broken down and excreted through sweat and other fluids.
Pre-workout Supplements	Direct; stimulants like caffeine increase metabolism and heart rate.	Indirect; caffeine can enhance sweating, leading to more bacterial action.	Thermogenic and stimulating effects increase heat and metabolic activity.

Practical Tips for Managing Sweat and Odor on Creatine

If you are experiencing what you believe is excessive sweating or a change in odor while on creatine, consider these practical steps:

Prioritize Hydration: Ensure you are drinking plenty of water throughout the day. This helps your body regulate temperature, flushes metabolic waste like creatinine, and keeps sweat glands functioning efficiently.
Assess Exercise Intensity: Recognize that your enhanced performance from creatine will naturally lead to more intense workouts and, consequently, more sweating. This is a sign the supplement is working as intended.
Review Your Pre-workout: If you combine creatine with a stimulant-heavy pre-workout, the caffeine is a much more likely culprit for increased perspiration. Consider adjusting your pre-workout formula or timing.
Maintain Good Hygiene: Regular showering, especially after workouts, can help mitigate any potential increase in body odor by washing away sweat and bacteria.
Choose Breathable Clothing: Wearing light, breathable, moisture-wicking fabrics can help manage the sensation of excessive sweat during exercise by promoting better evaporation.

Conclusion

In summary, the notion that creatine directly and negatively changes your sweat is a widespread myth not supported by scientific evidence. Instead, creatine's primary effect is to enhance performance by improving muscle energy and intracellular hydration, which can lead to more intense workouts and a corresponding increase in sweat output. Any significant changes in sweat rate or body odor are more likely a result of these more intense workouts, other pre-workout supplement ingredients, or a lack of proper hydration. Creatine actually aids the body's natural thermoregulation process, helping to maintain a stable core temperature during exercise. By understanding these mechanisms and focusing on adequate hydration, athletes can fully reap the performance benefits of creatine without unnecessary concern over its effects on sweating.

For more information on the safety and efficacy of creatine supplementation, consult resources like the International Society of Sports Nutrition Position Stand, which offers comprehensive, evidence-based guidance.

Disclaimer: Always consult with a healthcare provider before beginning any new supplement regimen.

Frequently Asked Questions

No, creatine itself does not directly make you sweat more. Any increase in sweating is an indirect effect of the more intense, higher-performance workouts that creatine helps you achieve.

Some anecdotal reports link creatine to a change in body odor, but scientific evidence is lacking. The effect is likely highly individual and related to the excretion of its byproduct, creatinine, especially if you are not well-hydrated.

Creatine causes water retention inside your muscle cells (intracellular hydration), which is a beneficial process that aids performance. This is different from dehydration and does not pull water from the rest of your body, provided you stay properly hydrated overall.

Creatine supplementation can increase creatinine levels, its metabolic byproduct, which is filtered by the kidneys. This can potentially lead to a change in urine odor, especially with poor hydration. However, in healthy individuals, it does not harm the kidneys.

You should not be worried about sweating excessively due to creatine alone. The increased sweating is a natural response to increased workout intensity. Focus on proper hydration and hygiene to manage any perceived changes.

Yes, many pre-workout supplements contain stimulants like caffeine, which are known to increase sweating and metabolic rate. This is often the more direct cause of increased perspiration than creatine itself.

The most effective way to minimize any potential odor changes is to maintain excellent hydration by drinking plenty of water throughout the day. This helps your body efficiently excrete waste products.