People love to float this myth that everyone's just walking around dehydrated all the time and they do so based on absolutely no data.
replyThis. People forget most food we eat is at least 50% water.
replyYes. None of the supposed action of creatine was backed by any statistically significant study. Just drink water. Or don't. It's up to you.
replyDoes creatine make you stronger?
replyYes. It’s very rare for a supplement to have such strong and consistent evidence.
A widely-cited review says that short-term supplementation increases maximal power/strength by 5-15%. This in turn may increase the long-term gainz from strength-training exercise. Creatine also increases sprint performance by 1-5%. Though, there seems to be little if any benefit for endurance exercise like long-distance running.