Creatine and Electrolytes: Should You Take Them Together?

Creatine and electrolytes are two of the most common things people add to their water bottle. So it makes sense to ask: can you take creatine and electrolytes together, and is there any point combining them? Yes, and yes. But it is worth being clear about what the combination does and does not do.

Can you take creatine with electrolytes?

Yes. There is no known interaction between creatine monohydrate and the electrolytes sodium, potassium or magnesium at normal intakes. Many people take both every day, in separate drinks. Combining them simply turns two drinks into one.

What creatine does

Creatine tops up the phosphocreatine stored in your muscles, which they use for short, hard efforts. It works over weeks, not minutes, so you take it every day.

Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.

What electrolytes are

Electrolytes are minerals such as sodium, potassium and magnesium. You lose them in sweat, mostly sodium. How much varies hugely from person to person. A 2019 study of over 1,300 athletes (Barnes et al.) found sweat sodium concentration ranged from very salty to very dilute, which is why one fixed amount cannot suit everyone.

What is in Creatine Plus Electrolytes

• 3g micronised creatine monohydrate
• 175mg electrolyte complex: sodium, potassium and magnesium
• Sugar-free, in five flavours
• 112 servings a tub for £14.99, about 13p a serving
• Also in 15-sachet packs (30 servings, £9.99) for the gym bag

Is 175mg of electrolytes enough?

For an everyday drink, it is a sensible top-up. For a long, sweaty session it is not, and we would rather say so. A typical sports drink contains several hundred milligrams of sodium per bottle, and a heavy sweater can lose more than a gram of sodium an hour.

So use Creatine Plus Electrolytes for what it is: your daily 3g of creatine in a flavoured drink with a small electrolyte top-up. If you train for over an hour in the heat or sweat heavily, add a proper electrolyte drink as well.

When to take creatine and electrolytes

Any time of day. Many people drink it during or after training because they want a cold drink then anyway. Others have it with breakfast. The time matters far less than taking 3g of creatine every day. More in when to take creatine.

Creatine Plus Electrolytes or plain creatine?

If you already drink plain water and do not want flavour, plain creatine monohydrate is simpler and costs less per serving. If you prefer something flavoured, or you already add electrolytes to your water, the combined version saves a step. We go deeper in our full creatine and electrolytes guide.

Common questions about creatine and electrolytes

Does creatine dehydrate you?

This is a common myth. The 2021 review by Antonio and colleagues found no good evidence that creatine causes dehydration or cramping at normal intakes. Creatine draws water into muscle, so drinking enough through the day is sensible anyway.

Should I take electrolytes on rest days?

Only if you need them. Your creatine should be daily, rest days included. Electrolytes depend on how much you sweat, so on a quiet day plain water is usually enough.

Can I add creatine to my own electrolyte drink?

Yes. Unflavoured Creatine Monohydrate mixes into most drinks. That is a good option if you already use a higher-sodium electrolyte product.

How much water should I mix creatine and electrolytes with?

Around 300–500ml per serving. Enough that it dissolves fully and does not taste too strong.

The bottom line

Creatine and electrolytes work fine together. Combining them is about convenience. Take 3g of creatine a day, and match your electrolyte intake to how much you actually sweat.