How Much Water Should I Drink When I Take Creatine? скачать в хорошем качестве

How Much Water Should I Drink When I Take Creatine?

Wondering how much water you need to drink when taking creatine? Here's why it's not as big a deal as you've heard. Subscribe to this channel: http://www.youtube.com/user/ultimatef... See all our creatine videos:    • Creatine   Visit website: http://www.ultimatefatburner.com/ Clinical study referenced: https://www.ncbi.nlm.nih.gov/pmc/arti... Hey guys. Paul from Ultimate Fat Burner.com here and today I'm answering the question, How much water do I need to drink with creatine? I'll also talk about why so many experts recommend increasing your water intake and whether this is even something you need to worry about. I'll be right back with all the details in a couple of seconds, stick around, don't you dare go anywhere. Hey welcome back. Thanks for sticking around. If you're watching this video you've probably heard that it's really important to drink a lot of water when taking creatine. The actual amount recommended varies depending on who you're listening to, but it can range from a gallon to a gallon and a half to two gallons, or 4-8 liters per day, plus. That's a lot of water. But why so much, and why can't anyone seem to agree on a specific amount? well, the reason why you hear so many people recommend that you drink a lot of water when taking creatine is that there is a concern that creatine supplementation may affect intracellular and extracellular water volumes. OK, What the heck does that mean? Well, we know that creatine draws water into the muscle cells. The concern is that once this water is drawn into the cells, it is no longer accessible for the body to use for various other critical functions like thermal regulation, or cooling for example. As a result you could end up with side effects like dehydration, decreased kidney function, cramps, decreased cognitive peformance and so on. However, The question that I had when putting this video was... Does creatine supplementation actually affect fluid distribution in the body? Or in other words, is this concern warranted and is drinking extra water even something you need to worry about. After all, I've looked at a lot of studies on creatine, and I don't ever remember seeing a recommendation for an increase in water consumption based these concerns. And I certainly don't ever remember seeing a recommendation for a specific amount. So I decided to do a little digging. And I found a study - and I'll include a link to it in the description below so you can check it out for yourself - designed to answer this very question. And its conclusion? Well, it concluded that while creatine supplementation does increase total body water - as we know - it does NOT affect fluid distribution. In other words, this study showed that creatine supplementation does not appear to affect intracellular and extracellular water volume and as a result does not impact your body's ability to regulate temperature and do any of the million other things for which adequate water is necessary. Ok, so does that mean you don't have to worry about drinking water when taking creatine? Well, that's a good question and I want to make two points here... The first is that there have been anecdotal reports of cramping from some creatine users. And while anecdotal reports aren't proof of anything, they can't be completely discarded either, especially if there is enough of them. And the second is that this is a single, relatively small study. To be 100% certain of its results we'd need a larger study - or studies - with a lot more participants. However, this study's conclusion and the fact that other studies on creatine don't raise fluid distribution as a pontential issue with makes me think all this hand wringing about drinking a zillion gallons of water is seriously overblown. Right now, the clinical evidence does not suggest this is something you need to lose sleep about. So having said that, let me come full circle and ask again... how much water should you drink when taking creatine? I wouldn't get too bent out of shape about it. Just stay hydrated. Since there are so many different recommendations for how much water the average person requires, I recommend you use your urine as your guide; if it's dark yellow and has a strong odour, you're dehydrated. It should be a very pale color and virtually odour free. Drink whatever amount of water keeps you in this zone. Alright guys, so there you have it - the answer to How Much Water to drink When taking Creatine? #gymlife #supplements #bodybuilding #training #bestsupplements #supplementsthatwork #preworkou