Creatine & Water Weight Gain
- allygallop
- Jul 20
- 7 min read
You always hear about the initial water weight gain when beginning creatine supplementation. Typically, I notice some athletes view this as a negative. But why is there more water? And is there any benefit?
In this article, I’m going to cover:
Why creatine attracts water.
The initial increase in water weight (and if it occurs for everyone).
Creatine and muscle injury risk.
Creatine, hydration, and heat stress.
Why Creatine Attracts Water
The creatine molecule is osmotic, meaning it attracts water by changing the concentration gradient, which it does at the surface of the muscle cell. (1)
As supplemental creatine travels through the bloodstream and to the surface of the muscle cell, creatine enters through a sodium-dependent transporter. Sodium and creatine enter the cell, drawing water along with them. (1)
Water Weight Increases for… Everyone?
At the beginning of creatine supplementation and through the first few days, research studies have shown a range of body weight changes, from nothing at all to 0.5-3.5 kg (0.6-7.2 lbs.), with the average being an increase of ~1 kg (2.2 lbs). For those experiencing the increase, those studies were done using loading doses of ~20 grams creatine per day for 3-7 days*, reflecting increases in total body water (TBW), extracellular body water, and intracellular body water. (1-3) Granted, studies evaluating TBW changes often used bioelectrical impedance analysis (BIA or an InBody), which can have a TBW error of 1.5-2.5 litres. (3)
Researchers have found that not all supplement users will experience an increase in water weight gain. (1) This could be true or a reflection of measurement error.
*Ziegenfuss et al. (1998) provided doses of 0.07 grams/kg fat-free mass five times per day, further noting that for a 70-kg adult with 15% body fat would take a daily dose of 21 grams creatine. In this study, average group data with a range at baseline is provided. The sample of 10 men weighed 71.1 kg (65.1-77.1 kg) at 10.8% body fat (7.5-15.8%). Meaning the daily creatine doses ranged from 19-25 grams. (2)
Creatine and Muscle Injury Risk
Creatine as a supplement is heavily used across athletics, given its improvements in muscle mass by contributing to muscle cell swelling, which acts as an anabolic signal, and reducing muscle protein breakdown. (3) Supplementation also improves body composition by reducing body fat.
Creatine also seems to have a role in reducing muscle injury risk. As creatine helps draw water into the muscle cell, the muscle itself becomes more hydrated and builds resilience to heat stress.
Greenwood et al. (2003) provided 72 Division 1A NCAA college football players the option to consume a creatine-containing beverage, while injuries were monitored by the football team’s medical staff. Environmental conditions throughout the season were listed as 15-37°C (59-99°F) with a relative humidity of 46-91%. Thirty-eight athletes opted into creatine supplementation. They first underwent a five-day loading phase of 0.3 grams creatine per kilogram body weight (g/kg), reducing to 0.03 g/kg thereafter for 115 days. The creatine was mixed into either water or a carbohydrate sports drink, at each athlete’s inclination. The other 34 athletes chose not to consume creatine. They instead received a carbohydrate sports drink that acted as the placebo (note this was not a randomized control study and lacked blinding). For those athletes consuming creatine over the course of the season, they experienced statistically significant fewer exercise-associated muscle cramps, heat illness or dehydration, muscle tightness, and total injuries. (5)
Regarding endurance running, Santos et al. (2004) evaluated muscle soreness and inflammation markers after a 30-km race. Thirty-four male runners were recruited who were all currently training for and had experience running marathons. They were randomly assigned into either the creatine or placebo group. In the treatment group, eighteen men consumed 20 grams of creatine for five days, plus 60 grams of carbohydrates. The placebo group of 16 males only received carbohydrates. After the five-day loading or carbohydrate-only period, the men ran the 30-km distance. Twenty-four hours after the race, the placebo group experienced statistically significant higher values of cell death and inflammatory markers (e.g., lactate dehydrogenase, prostaglandin E2, and tumour necrosis factor-alpha). Neither creatine kinase nor race times significantly differed between the groups. (6)
Creatine, Hydration, and Heat Stress
Whenever I hear about hyper hydration strategies, the conversation typically jumps to the use of glycerol—a product that was removed from the World Anti-Doping Agency’s list in 2018. Jeukendrup and Gleeson wrote that “when ingested with a relatively large volume of water (1 to 2 L), glycerol improves water absorption and increases water retention in the extracellular space, especially in plasma … [and] seems to protect against heat stress.” (1)
Yet research groups have evaluated creatine with or without glycerol supplementation to assist with hyperhydration, as a means to protect athletes from heat stress. They have found that creatine on its own improves total body water levels to a degree that likely helps reduce the risk of heat-related illness. (1)
Vogel et al. (2000) led 16 study participants through two workout sessions on a cycle ergometer in a hot and humid environmental chamber (~32°C/~89.6°F and ~50% relative humidity). None of the participants were heat acclimated prior to the study. Briefly, here’s how it played out:
The first workout session included a 5-minute warmup against resistance followed by five 5-second maximal sprints against resistance with a 55-second rest break in between sprints.
After the first session, participants were randomly assigned to either a placebo (n=9, water) or creatine beverage group (n=7, 20 grams creatine in water, split into four 5-gram creatine doses, consumed daily for five days). With creatine loading, the goal was to increase muscle creatine levels by ~20%.
Once the five-day loading and placebo phases were completed, the participants attended the second workout session. The first session’s workout was mimicked, immediately followed by a 75-minute moderate-intensity, intermittent workout aimed at depleting total body weight by 3-5%. Participants then rested for 20 minutes, repeated the five sprints and 75-minute session, rested for 20 minutes, had their body weight measured, and finished with another set of five sprints. (7)
The researchers found that despite no significant changes between the group averages of percentage body weight loss or percent change in plasma volume, the creatine-loaded group experienced a “larger non-significant increase in percent change of plasma volume than the consumption of water alone (6.6% ([standard deviation] 2.7%) vs. 1.3% (SD 2.2%), which could reduce the risk of cramping and dehydration in heat.” (7-8) The researchers found no “direct relationship between [creatine] supplementation and an increased incidence of skeletal muscle cramping.” (7)
Kern et al. (2001) randomly divided 20 adult moderately-to-highly active males into a creatine loading group or a placebo group. Total body water was evaluated via BIA and body composition via hydrostatic/underwater weighing, both measurements collected the day before an exercise session. The next morning, nude body weight and urine specific gravity were measured. The workout followed these measurements, being 60 minutes on a cycle ergometer at 60% VO2 max. The environmental chamber was set to 37°C (98.6°F) and 25% relative humidity. Participants were then randomly assigned to the creatine or placebo group, with the intervention lasting 28 days. The creatine group initially loaded with four 5.25-gram doses daily for five days (21 grams per day), combined with a total of 136 grams carbohydrate per day from a powdered supplement called Phosphagen HP Matrix. On day six, participants were reduced to two 5-gram doses of creatine daily (10 grams total), combined with 68 grams carbohydrate. The placebo group only received the Phosphagen HP Matrix powder. After the 28 days, measurements and exercise sessions were completed as done previously. (9) The researchers found that the creatine group had a statistically lower core body temperature of 0.37°C from pre- to post-supplementation, and were 0.20°C cooler than the placebo group (p<0.05). (8-9)
Key Takeaways
For athletes beginning supplementation, remind them that their weight may increase upwards of 7 lbs. during that first week, if following a loading phase. Remind them it’s not tissue gain, which segues you into a conversation of the scale number on its own being a measure of gravity. The shift in water weight on the scale should subside.
Consider supplementation for those exposed to training in high temperatures and/or relative humidity, and even endurance training. However, creatine supplementation and the likely potential for water and muscle weight gain makes its use for all sports and events not a blanket recommendation. Consider if additional body weight would negate any performance benefits, like distance running, gymnastics, high jump, and pole vault. (3) The studies referenced above evaluated indoor cycling on a stationary bike—not Tour de France riders cycling through the French Alps. This is your reminder that not all research is perfectly translational.
References
(1) Antonio, J., Candow, D.G., Forbes, S.C., Gualano, B., Jagim, A.R., … & Ziegenfuss, T.N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr,18(1):1-17 https://www.tandfonline.com/doi/full/10.1186/s12970-021-00412-w
(2) Ziegenfuss, T.M., Lowery, L.M., & Lemon, P.W.R. (1998). Acute fluid volume changes in men during three days of creatine supplementation. J Exerc Physiol Online,1(3): https://www.asep.org/asep/asep/jan13d.htm
(3) Jeukendrup, A., & Gleeson, M. (2024). Sport Nutrition, fourth edition. Human Kinetics.
(4) Powers, M.E., Arnold, B.L., Weltman, A.L., Perrin, D.H., Mistry, D., … & Volek, J. (2003). Creatine supplementation increases body water without altering fluid distribution. J Athl Train,38(1):44-50. https://pubmed.ncbi.nlm.nih.gov/12937471/
(5) Greenwood, M., Kreider, R.B., Greenwood, L., & Byars, A. (2003). Cramping and injury incidence in collegiate football players are reduced by creatine supplementation. J Athl Train,38(3):216-9. https://pmc.ncbi.nlm.nih.gov/articles/PMC233174/
(6) Santos, R.V.T., Bassit, R.A., Caperuto, E.C., & Costa Rosa, L.F.B.P. (2003). The effect of creatine supplementation upon inflammatory and muscle soreness makers after a 30km race. Life Sci,75(16):1917-24. https://pubmed.ncbi.nlm.nih.gov/15306159/
(7) Vogel, R.A., Webster, M.J., Erdmann, L.D., & Clark, R.D. (2000). Creatine supplementation: effect on supramaximal exercise performance at two levels of acute hypohydration. J Strength Cond Res,14(2):214-19.
(8) Dalbo, V.J., Roberts, M.D., Stout, J.R., & Kerksick, C.M. (2008). Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Br J Sports Med,42(7):567-73. https://bjsm.bmj.com/content/42/7/567
(9) Kern, M., Podewils, L.J., Vukovich, M., & Buono, M.J. (2001). Physiological response to exercise in the heat following creatine supplementation. J Exerc Physiol Online,4(2):18-27. https://www.researchgate.net/publication/228997205_Physiological_response_to_exercise_in_the_heat_following_creatine_supplementation
