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Does Creatine Make You Pee More? (The Surprising Truth)

Creatine is one of my favorite supplements, as it’s safe, cheap, and it increases performance. However, I’ve always wondered why creatine makes me pee a lot.

After hours of research, I finally discovered the truth of creatine’s effects on urination. And that’s what this article is going to cover.

An infographic explaining why creatine makes you pee more

What is Creatine and How Does It Work?

Creatine is a naturally occurring compound found in small amounts in certain foods, such as meat and fish. It’s also produced by the body in the liver, kidneys, and pancreas.

In the body, creatine is converted into phosphocreatine, which serves as a readily available source of adenosine triphosphate (ATP), the primary energy currency of cells.

During intense physical activities like weightlifting or sprinting, ATP is rapidly depleted, and phosphocreatine helps replenish ATP stores, allowing for sustained muscular contractions.

Creatine supplementation is commonly used among athletes, bodybuilders, and fitness enthusiasts to enhance physical performance, increase strength, and improve muscle gains. It’s available in various forms, such as creatine monohydrate powder, capsules, and liquids.

When taken as a supplement, creatine can increase phosphocreatine levels in the muscles, leading to improved energy production and potentially enhancing exercise performance.

Does Creatine Make You Pee More? Why?

Yes, one of the known side effects of creatine supplementation is increased water retention, which can lead to an increase in urine output.

When you consume creatine, it draws water into the muscles, which can cause a temporary increase in body weight and fluid levels. This excess water may then be eliminated through increased urination.

It’s important to note that the increase in urine output is primarily due to water retention and not directly caused by creatine itself. The body needs to maintain a proper balance of fluids, so the excess water is typically excreted.

However, the actual increase in urine output may vary among individuals, and some people may not experience a noticeable change.

It’s also worth mentioning that proper hydration is crucial when taking creatine supplements. Drinking an adequate amount of water throughout the day helps maintain hydration levels and supports the overall effectiveness of creatine supplementation.

Do All Forms Of Creatine Make You Pee A Lot?

The primary form of creatine used in supplementation is creatine monohydrate, and it’s the most extensively researched and commonly used form.

When it comes to the side effect of increased urination, it’s not specifically linked to the form of creatine but rather to the water retention associated with creatine supplementation.

Different forms of creatine, such as creatine ethyl ester, creatine hydrochloride (HCL), or buffered creatine, have been introduced to the market, claiming to have enhanced absorption or reduced side effects. However, the evidence regarding their effectiveness and differences in side effects is limited and inconclusive.

The increased water retention and subsequent increase in urine output are primarily associated with the process of saturating the muscles with creatine and the resulting osmotic effect.

Therefore, it’s likely that any form of creatine that effectively increases muscle creatine stores can lead to a similar effect.

Does Taking Too Much Creatine Make You Pee More?

creatine scoop on top of a glass of water

Taking excessive amounts of creatine can potentially increase water retention and, as a result, lead to increased urination.

When you consume higher doses of creatine, your body may retain more water as it tries to maintain the balance of fluids. This excess water can cause an increase in urine output as the body eliminates the surplus fluid.

It’s worth noting that the recommended dosage for creatine supplementation is generally around 3-5 grams per day for most individuals. This dosage is considered safe and effective for improving athletic performance and increasing muscle creatine stores.

However, some individuals may choose to take higher doses, commonly referred to as a “loading phase”, where they consume around 20 grams of creatine per day for a brief period (usually 5-7 days) to saturate their muscles with creatine quickly.

During this loading phase, it’s possible to experience more pronounced water retention and subsequently needing to go to the toilet more.

Conclusion: Why Does Creatine Make You Pee?

In summary, creatine makes you pee a lot because it increases water retention. As your body must balance its fluids, some of this excess water is excreted in your urine.

That’s all for this article, but is creatine considered natural? Or can you take creatine on a plane?

Thanks for reading!


Can creatine cause urinary problems?

No, creatine does not cause urinary problems. It is a naturally occurring compound in the body and is safe to use as a dietary supplement when taken within recommended dosage guidelines.

Does creatine make you pee at night?

No, creatine does not typically cause increased night time urination. While it may lead to increased water retention, there is no direct link between creatine supplementation and nocturia (excessive urination at night).

Does creatine make your pee smell?

Yes, creatine can sometimes cause a strong odor in urine. This is due to the breakdown of creatine into creatinine during metabolism. However, the odor is generally harmless and temporary. Drinking more water can help dilute the urine and reduce the smell.

Does creatine affect the bladder?

No, there is no evidence to suggest that creatine directly affects the bladder. Creatine is primarily metabolized in the liver and stored in the muscles. While individual responses may vary, there is no established link between creatine supplementation and bladder problems.

Is creatine bad for the kidneys?

There is no conclusive evidence that creatine is harmful to the kidneys in healthy individuals when taken within recommended dosage guidelines. However, individuals with pre-existing kidney conditions should consult a healthcare professional before using creatine or any other dietary supplement.

How much water should I drink with creatine?

It is generally recommended to drink an additional 8 to 16 ounces (237 to 473 ml) of water when taking creatine to maintain hydration. Adequate water intake helps prevent dehydration and supports optimal creatine absorption.

Does creatine water retention go away?

Yes, creatine-induced water retention is typically temporary and reversible. When you stop taking creatine or reduce your dosage, the water retention should subside.

Can creatine make it hurt to pee?

No, creatine does not typically cause pain or discomfort during urination. If you experience pain while urinating, it is important to consult a healthcare professional, as it may indicate an unrelated issue or underlying urinary tract problem.

Does creatine make your pee yellow?

Creatine itself does not directly cause urine to turn yellow. However, increased water intake while taking creatine may dilute the urine, resulting in a lighter or clearer color. Urine color can vary depending on factors such as hydration level, diet, and overall health.


Aj Amandeep

Friday 17th of June 2022

This article gives me very good knowledge about creatine. now I am not worried about more pee. Thankyou very much Very good information