Creatine Has No Effect on Cramping or Dehydration

Many reports have appeared in the news media claiming creatine causes dehydration, cramping and gastrointestinal (GI) distress. A series of studies reported at the national meeting of the American College of Sports Medicine have helped put these unsubstantiated claims to rest. In the first study, J. Rosene and Whitman, University of Southern Maine, Gorham, ME, evaluated the effects of creatine loading (20 grams/day for seven days) on thermal responses to cycling exercise at 75 percent of maximal oxygen uptake for 30 minutes. The researchers reported that creatine had no effect on body temperature, heart rate or blood pressure responses during exercise, or in changes in body weight or urine specific gravity (markers of dehydration).

In a similar study, C. Papaclopoulos and coworkers, Georgia State University, Atlanta, GA, evaluated the effects of creatine supplementation on performing repeated bouts of high-intensity exercise in a moderate (about 70 degrees, 45% humidity) and hot/humid environment (85 degrees, 75% humidity). The researchers reported that creatine supplementation enhanced high-intensity exercise capacity, but did not influence thermal responses to exercise. These studies provide additional evidence that creatine does not increase thermal stress or promote dehydration.