Tag: Hydration and creatine

While creatine is one of the most extensively researched and popular supplements for athletic performance, taking creatine and not eating can lead to specific, yet often mild, side effects and altered absorption. The practice is generally considered safe for most healthy individuals, but it is not without important considerations.

Creatine, one of the most researched sports supplements, works by drawing water into your muscle cells to improve performance and growth. However, many users wonder: what happens if you don't drink enough water while taking creatine? A lack of adequate fluid can significantly undermine the supplement’s benefits and lead to uncomfortable side effects.

According to the International Society of Sports Nutrition, creatine is one of the most effective supplements available for increasing high-intensity exercise capacity and building lean body mass. For beginners looking to optimize their fitness journey, understanding general guidelines on how much creatine should I take as a beginner is crucial for safe and effective results.