Does Creatine Cause Water Retention?

By DanielUpdated 17 Oct 2026

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30 years in strength training & bodybuilding1 min read

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TL;DR: Creatine and Water Retention

The authorised wording is in the box — the EU-authorised creatine claim concerns physical performance.

Introduction

This guide reviews what the cited creatine research measured, including muscle-creatine quantities and the protocols used. Read those findings separately from the authorised performance wording and from assumptions about scale weight or bloating.

1. Creatine in Muscle

Hultman et al. (1996) measured muscle total creatine concentration in 31 male subjects who ingested creatine in different quantities over varying time periods.

2. Intracellular and Extracellular Water

Body water is divided between the inside of cells (intracellular) and the space outside them (extracellular).

3. Loading Phase vs Maintenance Dose

Hultman et al. (1996) used two protocols, 20 g per day for 6 days and 3 g per day for 28 days. In that study, muscle total creatine rose by about 20% after 6 days at 20 g per day, and by a similar amount, more gradually, over 28 days at 3 g per day.

We cover loading in detail in our guide to creatine loading.

4. Muscle Creatine After Supplementation Stops

Hultman et al. (1996) report that, in the absence of 2 g/day supplementation, muscle total creatine concentration gradually declined, such that 30 days after the cessation of supplementation it was no different from the presupplementation value.

5. Weight-Category Athletes

For weight-category athletes (combat sports, powerlifting, weightlifting with strict weight classes), any change in scale weight can complicate cutting to a weight class. In those cases, timing creatine use relative to competition weigh-ins requires planning.

Conclusion

The authorised EU wording is in the box above.

Creatine and water retention: the research