Why Does Creatine Make You Pee More Often?

does creatine make you pee more often

Creatine is a nutrient that can provide energy and increases muscle mass. Whether you’re hitting the gym or getting through your day-to-day tasks, it’s essential to normal bodily functions.

While creatine provides plenty of benefits. Some people may find themselves needing more trips to the restroom – peeing excessively.

This is because of the complicated relationship between creatine, water retention, and our muscles.

This article explores the intriguing phenomenon of increased urination following creatine supplementation. We’ll examine all types of creatines to see if they stimulate this result. So Read on to find out more.

Why Does Creatine Make You Pee More?

does creatine make you pee more

While it is known that creatine makes you pee more, It’s a bit of a mystery why this happens as there isn’t one answer.

So let’s look at three main factors causing your body to pee more.

Breakdown Of Creatine To Creatinine

One of the most popular reasons why creatine makes you pee more is because creatine breaks down into creatinine, a main waste product found in our pee.

Creatine is typically stored in muscles and the brain, with 95% of it taking a phosphocreatine form.

But what happens to that other 5%?

It gets converted into creatinine – something our bodies crave not enough need sometimes expels via urine! This explains why skeptics insist creatine makes us pee more.

Creatine Makes You Thirsty

Creatine loading can lead to increased thirst. It puts your muscles in an ultra-hydrated state, sucking up the extra water from throughout your body in the muscles to make your muscles more puffed.

This causes your body to become dehydrated, so you drink more water, which causes you to pee more.

Now drinking plenty of water after taking creatine powder is a must and shouldn’t be disregarded, as it can cause severe dehydration if you don’t.

Sudden Rush In Hydration

When your body starts to digest or break down creatine, stored water from muscles is released back into the bloodstream.

This sudden surge of fluid means that kidneys must quickly filter out any excesses, which often manifests as needing to pee more frequently than usual.

This pee usually occurs after a few hours of creatine consumption.

Is It Safe Though?

Taking creatine can certainly make you pee a lot more, leading some to wonder if it’s safe to use.

Experts generally agree that creatine is a safe supplement with no major side effects, but it may be wise to reduce dosage and increase water intake while you get used to the feeling of needing to urinate frequently.

If taken in large doses or without the proper amount of water, creatine can lead to dehydration, cramping, and other uncomfortable symptoms.

Always use creatine with caution and track your experiences closely.

In most cases, however, taking creatine is considered safe as long as proper guidelines are followed.

Is It True That All Creatine Causes Urination?


Creatine comes in a number of different forms that are all available for purchase.

  • Creatine Monohydrate
  • Creatine Malate
  • Creatine Citrate
  • Creatine Hydrochloride
  • Creatine Ethyl Ester

All types of creatine have one thing in common: when you ingest them, your body can break down the supplement into creatinine.

This is a critical part of the process because creatinine is the compound flushed out through your urine.

Therefore, if you take creatine supplements in any form, you can expect to pee more than usual.

Does Taking More Creatine Make You Pee More?

Taking too much creatine can indeed make you pee more. Once taken in and processed by the body, Creatine is converted into creatinine, as mentioned above.

This waste product is then expelled from the body via urination. In short, the more creatine that goes in, the more creatinine your body produces – consequently, the more you’re likely to pee.

Remedies Against Frequent Urination

When it comes to keeping your kidney functioning properly, one of the most common telltale signs is an increase in how frequently you have to urinate.

Remedies Against Frequent Urination

Creatinine – a natural byproduct produced when taking creatine – can often be at fault for this issue due to its tendency to accumulate and become toxic if not released from the body.

Those needing relief from their increased urinary urges should look no further than these simple steps that help get rid of excess creatinine levels:

Get Lab Tested

Consuming creatine on a daily basis can lead to an overactive Gastrointestinal Tract (GI) in your stomach.

Though it’s true that some people have experienced stomach discomfort as a result of taking too much creatine, this outcome is not common – which is why it’s worth consulting your doctor for a urine or blood test if you’re concerned about the possibility.

Diabetes, kidney disease, hormonal changes, bacteria, and bladder infection are all conditions that could potentially complicate the use of creatine

So it’s important to ask your doctor if the supplement is safe for you to consume before diving in.

That being said, it may be best to simply avoid creatine altogether if there are any potential red flags.

Restrict The Intake Of Protein-Rich Foods

Eating foods that are high in protein, such as cooked red meat and salmon, can be beneficial for gaining weight.

However, it’s important to remember not all sources of protein are created equal! The cooking process breaks down 90% of the creatine content in these types of dishes – which means eating too much could cause unwanted damage to your kidneys from excess urination.

If you find yourself enjoying one or more higher-protein meals a day, then consider switching up your menu with healthier options like chicken breasts and tofu instead.

Eat More Fiber and Avoid Salt

Rehydrate and replenish naturally with a diet of fruits, vegetables, and high-fiber whole grains.

Apples, avocados, berries – anything you find in the produce aisle is great for hydration! Also, remember to limit your sodium intake, as this can make it harder to hold onto water.

Eating healthy doesn’t just contribute to overall well-being – now we know that it’s also an amazing way to stay effectively hydrated too!

Mix Creatine In Less Amount Of Water

If you find yourself running to the restroom more often when taking creatine, it might be because you’re using too much water in preparation.

Cut down on the quantity of H2O in the shake and sip water slowly throughout the day—it’ll help keep dehydration at bay! Too much fluid intake all at once is not necessary for successful supplementation.


Creatine supplementation is known to make some individuals pee more frequently.

The increased urination may be due to factors such as the breakdown of creatine into creatinine, an increase in thirst, and a sudden surge in hydration.

It is generally considered safe to take creatine as long as one follows the recommended dosage and maintains proper hydration. All types of creatine supplements are likely to lead to increased urination due to the production of creatinine.

It is advisable to consult with a doctor before taking creatine supplements, especially for those with pre-existing medical conditions.

To prevent excess urination, it is recommended to restrict the intake of protein-rich foods and to seek lab testing if concerned.

Overall, creatine is a safe and effective supplement for improving athletic performance and enhancing overall health when taken in moderation and with proper hydration.

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