creatine-hydration-total-body-water

15 Studies deemed acceptable for review out of 95 possible studies.

Conducted in 24 aerobically trained men with the purpose of finding thermoregulatory differences between creatine and placebo, of which none were noted.

Creatine did not further performance and health related declines associated with heat exhaustion and dehydration.

Dosed at 30g creatine monohydrate daily for 2 weeks, followed by 15g daily for 2 more weeks.

No differences between placebo and creatine in regards to thermoregulation beyond a higher water content in the creatine group.

Dosage was 20g creatine monohydrate daily, in four divided doses of 5g

Addition of glycerol augmented creatine’s ability to increase water content.

Reduction in ‘perceived effort’ during exercise was noted.

Supplementation of a loading phase of creatine (20g in four divided doses of 5g for eight days) in elite swimmers failed to improve performance in a 100m sprint despite increasing body weight and water weight (no influence on muscle mass or fat mass)

300 mg/kg/day for 7 days increased body mass (0.75 kg) and power output during sprints in the heat, but did not appear to influence heat tolerance or any parameter of cardiovascular health. A greater (relative to placebo) exercise-induced increase in aldosterone was also noted.