Does Creatine Really Make You Thirsty?

G'day Legend,

Creatine is one of the most researched supplements out there — and also one of the most misunderstood.

One of the top questions I hear: “Does creatine actually make you thirsty?”

Today, we’re breaking down the hydration myth, the truth about loading phases, and how to keep your performance dialed in.

But first — a little travel story that every athlete carrying supplements will relate to…

In this week’s Newsletter (4 min read):
💧Why creatine doesn’t dehydrate you (but can make you feel thirstier)
 💪The truth about the 20g loading phase
📊 Simple hydration + electrolyte tweaks to maximize creatine’s benefits

If you’ve got a mate who thinks creating dehydrates you… make sure you send them THIS link and make sure they accept to get a referral prize :)

✈️ The TSA Powder Problem

Over the weekend, I flew back from Montana and, like clockwork, got pulled aside at TSA for a second bag inspection.

Why?
Because my carry-on always has a suspicious stash of white powders — creatine, electrolytes, protein, you name it.
The TSA legends usually give me a laugh and wave me through once I explain it’s all for training, but it made me wonder: there's gotta be a better way to avoid this every single time (seriously, if you’ve cracked the code, reply and let me know!).

That experience sparked today’s topic, because beyond airport security drama, there’s a ton of confusion about creatine itself — especially when it comes to hydration.

💧 Does Creatine Actually Dehydrate You?

Here’s the real deal: creatine doesn’t dehydrate you.

What it does is shift water into your muscle cells, which is why they often feel fuller or more “pumped.”

• That water isn’t lost — it’s just redistributed.

• The shift can make you feel thirsty if you don’t drink more fluids to match the increased demand.

• If you don’t, you may even feel crampy or sluggish.

For endurance athletes, this redistribution matters. If your muscles are hydrated but your blood plasma volume drops, your heart works harder to pump blood. In long runs, races, or HYROX sessions — especially in the heat — that can mean a real dip in performance.

⚡ The 20g Loading Phase Explained

In a previous newsletter, I hinted at using a 20g per day “loading phase” — and here’s why it matters.

• Quick saturation: A short-term loading phase of 20–25g per day, split into four 5g doses, fills your muscle creatine stores much faster than a standard 3–5g/day approach.

• Faster benefits: Research shows this protocol can boost muscle creatine concentration by around 20% in just 5–7 days, so you feel the performance effects sooner.

• Slow and steady works too: If you skip the loading phase and simply take 3–5g/day, you’ll still reach full saturation — it’ll just take about 3–4 weeks instead.

Hydration impact:
When you load creatine quickly, you’ll experience a rapid water shift into your muscles, which can make you feel thirstier and slightly heavier (2–6 lbs of water weight is normal).
This is why extra fluids and electrolytes are non-negotiable during this phase — it helps keep blood plasma levels balanced and prevents sluggishness or cramps.

🥤How to Stay Ahead of the Curve

Here’s how I personally manage creatine + hydration when training and traveling:

• Increase your water by 250–500ml per day when supplementing with creatine.

• Focus on electrolytes, not just water — sodium, potassium, and magnesium are key.

• Spread out your dose: 5g in the morning and 5g at night during a loading phase to minimize digestive stress.

• Use tools like WHOOP or Alma to track how your hydration and body weight respond over time.

Think of it like topping up a high-performance engine:
More horsepower means more coolant to keep things running smoothly.

🎁 Giveaway Time — Win a BPN Prize Pack

To celebrate this week’s topic, I’m giving away a BPN prize pack to one lucky reader!

Here’s how to enter:
👉 Refer 2 friends to Legendary using the referral link at the bottom of this post

👉 Reply to this email with the answer to this question:
“How much creatine do I recommend you take per day?”

Hint: You might need to revisit my earlier creatine deep dive to get it right 😉.

Winner will be announced next week — good luck, legend!

Quick Notes

🏃🏻‍♂️ Officially less than 2 weeks out from my sub-3 hour attempt in Berlin. Been documenting my training and nutrition — head to YouTube to WATCH.

📊 Next week’s newsletter has an exciting announcement about something I’ve been working on for a while and am so stoked to share with you legends. Stay tuned.

#EatGoodFeelGood