Should You Cut Creatine in Summer? The Truth About Water Retention & Heat

Hello Ziddis! We know Creatine is a gym-goer’s bestie. It is the most researched and trusted supplements for muscle growth. But as summer approaches many start thinking about whether they should press the brakes on this friendship. The most common concerns regarding using creatine are water retention and dehydration, as well as whether creatine could make you feel bloated or sluggish in the heat. So should you stop taking your daily dose of creatine in summer? Let us understand the answer to this on a deeper level.

Creatine: Water Retention and Heat

One of the biggest myths in the gym world is that creatine could cause excessive water retention making you feel puffy, dehydrated and sluggish. But the truth is: that creatine pulls water into your muscles, not under your skin. The basic work of creatine is to keep the muscles healthy and hydrated. this means that the water weight you gain is actually pretty beneficial for you and improves your muscular function and endurance.

Now how does the summer heat come into the picture? This is because even though aware of the working of creatine, some people fear that because creatine increases water retention in muscle it can cause dehydration. However, studies show that does not happen. Creatine does not cause dehydration. If anything, it improves hydration levels in muscles by enhancing water absorption. One needs to only be mindful that one should drink enough water throughout the day.

Another thing to note is that some people may feel temporary bloating when they first start taking creatine. Think of this as your body adjusting to a new thing. This is usually because of the initial increase in muscle hydration that should usually subside in a couple of weeks. It is not the same as the water retention caused by excess sodium or poor diet choices.

Water Retention

Water retention or fluid retention usually occurs when our body holds onto excess water leading to swelling or puffiness. This is usually spotted in the hands, feet or face. This happens usually due to high sodium intake, hormonal fluctuation or even prolonged exposure to the same activity as sitting or standing. These types of water retention are unhealthy because they can lead to dehydration.

However, when creatine causes water retention it is directed to the muscles to help them stay healthy and grow bigger. Water retention caused by creatine is so that your muscles have enough nutrition to grow in size. This process helps in hydrating the muscles. Instead of accumulating water under the skin leading to bloating and puffiness, creatine only draws the water into muscle cells which increases intracellular hydration. This helps with muscle performance endurance and recovery rather than causing bloating or discomfort.

If you notice puffiness or swelling when you use creatine, there could be underlying issues like diet, too much sodium or too little potassium or even lower hydration throughout the day.

Water Retention Treatment

If you are dealing with excessive water retention, here are some ways in which you can manage it:

• Reduce your sodium intake
• Reduce highly processed foods
• Cutting back on salt
• Increase your potassium intake to balance fluid levels
• Include green leafy veggies, avocados or bananas in your diet.
• Stay active with regular movement every day like walking, swimming or lifting.
• Drink more water not only for hydration but also to flush out excess sodium and reduce fluid retention.

When it comes to creatine-induced water retention it’s usually not something that requires treatment because that is the purpose of creatine to help your muscles. If you are consuming enough water and maintaining a balanced diet, your body will regulate itself naturally.

Water Retention Remedies

For those who are looking for natural remedies for unwanted water retention, some of these tips and tricks could work magic for you.

• Drink herbal teas, especially dandelion tea known for its diuretic properties which help flush out excess fluids.
• Manage your stress levels.
• Let electrolytes help you with hydration along with mineral enrichment for your body.
• Indulge in activities that reduce your cortisol levels like meditation or deep breathing.

If you’re taking creatine and feel like you’re experiencing unnecessary bloating, check your overall diet and hydration first before assuming the supplement is the issue.

Read Also: Beyond the Scoop: Unconventional Ways to Boost Creatine Absorption

Takeaway

Should you stop taking creatine in the summer? Most definitely not! We can safely conclude that creatine is to no blame for your summer dehydration or bloating issues. Making it a culprit and stopping its consumption would not be fair for your fitness goals. The key is to stay hydrated and have the right food. Healthy food be it green leafy veggies, oats protein or fit food is going to be your biggest support in this journey. There is no replacement for hydration so be on top of your hydration game as well.

So ziddis, do not ditch your creatine just because the temperature is rising and myths are flying. Fuel yourself right.