Does Creatine Make You Pee More? Insights on Creatine Supplementation

Jan 29, 2025

Does Creatine Make You Pee More? The Truth About Creatine Supplementation and Urinary Effects

Creatine is one of the most popular and well-researched supplements for improving performance, but let’s get real—there’s one burning question many people have but don’t ask: Does creatine make you pee more?

If you’ve been wondering whether creatine supplementation affects your trips to the bathroom, you’re in the right place.

In this article, we’ll dive into whether creatine impacts your urinary habits, explain the science behind it, and address concerns about hydration, kidneys, and water retention.

Whether you're a seasoned weightlifter, a weekend warrior, or just thinking about taking creatine for the first time, this guide will leave you informed and confident.

Does Creatine Make You Pee More? The Truth About Creatine Supplementation and Urinary Effects combat creatine

Outline

What Is Creatine and How Does It Work?
Does Creatine Make You Pee More?
Why Does Creatine Affect Water Retention?
Creatine and Hydration: Should You Drink More Water?
Can Creatine Impact Your Kidneys?
The Science Behind Creatine and Urine Production
Creatine Dosage: How Much Is Too Much?
Does Creatine Cause Dehydration?
Common Myths About Creatine and Peeing
The Benefits of Creatine Supplementation (Beyond Pee Talk)

What Is Creatine and How Does It Work?

Creatine is a naturally occurring compound found in your muscles and brain. It plays a key role in energy production, especially during high-intensity activities like weightlifting or sprinting.

When you take creatine, your body stores it in your muscles as phosphocreatine, which helps regenerate ATP—your body’s primary energy source for bursts of energy.

Think of creatine as the fuel that powers short-duration exercises, like deadlifts or sprints. But beyond boosting muscle performance, creatine also pulls water into muscle cells, which is where things get interesting (and sometimes, bladder-related).

For a deeper dive into how creatine powers your workouts, check out our guide on Creatine Supplements Ultimate Guide

What Is Creatine and How Does It Work? combat creatine

Does Creatine Make You Pee More?

Short answer? It might. But it’s not as simple as chugging creatine and racing to the bathroom.

When you take creatine, it can cause increased water retention in your muscles, which means your body holds onto more water. To maintain proper fluid balance, you might notice a slight increase in urination, especially if you’re drinking more water to stay hydrated.

However, this doesn’t mean creatine is directly causing excessive peeing—it’s just part of how your body adjusts to the supplement.

Anecdotal reports suggest some people pee more often when starting creatine supplementation. If that’s you, don’t panic—it’s just your body adapting.

Learn more about this in our detailed post: Does Creatine Cause Weight Gain or Just Water Retention?.

Does Creatine Make You Pee More? combat creatine

Why Does Creatine Affect Water Retention?

Creatine supplementation increases water retention by pulling water into your muscle cells. This is a good thing! It helps improve muscle hydration, which can enhance muscle strength and performance.

However, this increased water retention can lead to a common side effect: temporary weight gain. Before you freak out, know that this isn’t fat—it’s water weight. Your muscles are holding onto extra water to maximize energy production and recovery.

So, does creatine make you pee more because of water retention? Not exactly. But it does mean you’ll need to pay attention to your fluid intake.

Creatine and Hydration: Should You Drink More Water?

Yes, you should drink more water when taking creatine. Because creatine pulls water into your muscles, staying hydrated becomes even more important. If you don’t drink enough water, you could feel sluggish or even experience mild dehydration.

A good rule of thumb? Drink at least 1.5 times your normal water intake, especially if you’re sweating during workouts. Staying hydrated helps you avoid issues like muscle cramps, fatigue, or—ironically—reduced water retention.

Pro tip: If you’re running to the bathroom every 30 minutes, you might be overdoing the water. Aim for steady hydration throughout the day instead of guzzling gallons at once.

Creatine and Hydration: Should You Drink More Water? combat creatine

Can Creatine Impact Your Kidneys?

Here’s where some people get nervous. Creatine’s relationship with kidney health has been a hot topic, but most research shows that creatine supplementation is safe and effective for healthy individuals.

Your kidneys filter creatinine—a byproduct of creatine metabolism—and excrete it in urine. This process is completely normal.

However, if you have pre-existing kidney issues, you should talk to a doctor before taking creatine. For most people, creatine doesn’t harm kidney function when taken in recommended doses.

Learn more in our post on kidney health and creatine.

The Science Behind Creatine and Urine Production

When you take creatine, your body increases creatinine levels, which can lead to more frequent urination. This isn’t harmful—it’s just how your body processes the extra creatine.

Urine production is also influenced by your hydration levels. If you’re drinking more water to support creatine use, you’ll naturally produce more urine. Don’t confuse this with creatine “causing” excessive peeing; it’s all about your overall fluid balance.

The Science Behind Creatine and Urine Production combat creatine

Creatine Dosage: How Much Is Too Much?

The standard dosage for creatine monohydrate is 3–5 grams per day. Some people start with a “loading phase,” taking 20 grams daily for a week to saturate their muscles with creatine.

While this is effective, it’s not necessary for everyone.
Taking more creatine than your body needs won’t enhance its benefits—it’ll just increase the amount excreted in urine.

Stick to the recommended dosage and space it out with smaller doses throughout the day if needed.

Learn about proper creatine dosing here.

Does Creatine Cause Dehydration?

Despite myths that creatine causes dehydration, research shows this isn’t true. In fact, creatine may improve cellular hydration by pulling water into your muscles. T

That said, if you’re not drinking enough water or exercising in hot conditions, you could be at risk of dehydration.

To avoid this, make sure you’re drinking enough fluids, especially during intense workouts or activities that require bursts of energy. Stay hydrated and listen to your body.

Common Myths About Creatine and Peeing

Let’s bust a few myths:

“Creatine causes kidney damage.” Nope. Healthy kidneys handle creatine just fine.
“You’ll gain fat on creatine.” The weight gain is water weight, not fat.
“Creatine makes you pee nonstop.” While it can increase urine production, it’s usually due to drinking more water, not the creatine itself.

Understanding how creatine works can help you separate fact from fiction.
Still confused?

Learn the truth about creatine myths here.

The Benefits of Creatine Supplementation (Beyond Pee Talk)

Beyond its effects on hydration and water retention, creatine offers incredible benefits:

Improved muscle growth: Creatine boosts strength and muscle protein synthesis, making it a go-to for weightlifting and resistance exercise.
Enhanced physical performance: It helps you power through high-intensity workouts and short-duration exercises.
Better recovery: Creatine may reduce soreness and speed up recovery after intense training sessions.
Cognitive benefits: Some research suggests creatine could enhance brain function and energy production.

In short, creatine is a powerhouse supplement that supports both muscle strength and general health.

The Benefits of Creatine Supplementation (Beyond Pee Talk) combat creatine

References

da Silva, Roberta P., et al. "Creatine Supplementation, Kidney Function, and Safety: A Systematic Review and Meta-Analysis." Journal of the International Society of Sports Nutrition, vol. 16, no. 1, 2019, pp. 1-14. PubMed, https://pubmed.ncbi.nlm.nih.gov/31375416.

Borges, Luciana dos Santos, et al. "Creatine Supplementation and Urinary Creatinine Excretion: Implications for Urine Drug Testing." Drug Testing and Analysis, vol. 12, no. 5, 2020, pp. 657-664. Wiley Online Library, https://analyticalsciencejournals.onlinelibrary.wiley.com/doi/abs/10.1002/dta.3165.
Poortmans, Jacques R., and Marc Francaux. "The Effect of 7 Days of Creatine Supplementation on Renal Function in Healthy Athletes." Journal of Strength and Conditioning Research, vol. 15, no. 3, 2001, pp. 500-503. LWW Journals, https://journals.lww.com/nsca-jscr/abstract/2001/02000/the_effect_of_7_days_of_creatine_supplementation.10.aspx.

Key Takeaways

Creatine pulls water into muscle cells, improving hydration and performance.
It doesn’t directly make you pee more, but increased water intake might.
Stick to the recommended dose (3–5 grams daily) to avoid overloading your kidneys.
Creatine supplementation is safe and effective for healthy individuals.
Stay hydrated to prevent issues like dehydration or muscle cramps.
Don’t stress about temporary water weight—it’s part of creatine’s benefits.

Remember, creatine isn’t just about gains in the gym. It’s a versatile supplement that supports energy production, recovery, and even cognitive health.

And if it makes you pee a little more?

Well, now you know why.