Creatine’s Journey from Gym to Everyday Life

Creatine monohydrate is renowned as one of the most extensively studied supplements, primarily embraced by fitness enthusiasts looking to maximize their workouts. Recently, it has gained broader popularity, touted for its potential benefits on short-term memory, cognitive function, and even mood enhancement.

This substance, naturally produced in organs like the liver, pancreas, and kidneys, is also present in foods such as meat and fish. Yet, research suggests that many people might not be getting enough. A 2025 analysis indicated that only about a third of U.S. adults meet the recommended intake of at least 1 gram per day.

With a hectic training schedule ahead in late 2025, I was curious to see if daily supplementation could provide a much-needed boost, both in my workouts and throughout my day.

To experiment, I began taking 4 grams of ESN Ultrapure Creatine Powder (cherry flavor), mixed with 100ml of cold water, first thing every morning. I also sought advice from a sports supplementation expert at ESN to see how my personal findings stacked up against scientific research.

Here’s what I discovered after dedicating a month to this regimen.

1. Initial Dehydration Sensation

Right off the bat, the delightful tart cherry flavor caught my attention. However, I quickly noticed a sense of dehydration. I recalled hearing this was a common side effect and, while it might have been in my head, my skin felt particularly dry. Another unexpected issue was that I became somewhat constipated, although that subsided after the first week. To be clear, I didn’t suffer from other dehydration symptoms like headaches.

Does creatine make you dehydrated?

I consulted Mike O’Leary, a medical research expert specializing in sports supplements, about my dry skin. He assured me that creatine actually does not cause dehydration. It draws water into muscle cells rather than pulling it from other areas. While some individuals may initially feel they require more fluids because of increased intracellular water retention, adding around 500ml to 1 liter to daily water intake could help maintain hydration balance.

2. Enhanced Exercise Capacity

This month coincided with my training for a solo HYROX race and an intense challenge of 300 kettlebell swings daily for 30 days. As a generally active 38-year-old dad, I drastically increased my training volume and intensity, trading my usual morning workouts for nursery runs. Despite this, my body surprisingly managed the heightened demands well, often waking up feeling refreshed after exhausting days.

Since a landmark Swedish study from 1992 confirmed that daily creatine supplementation can enhance phosphocreatine levels by about 20%, the benefit on workout output is widely accepted. The high-energy molecule facilitates the rapid regeneration of ATP, which is essential for cellular energy.

Does creatine make exercise feel easier?

Upon asking O’Leary if my increased stamina could be linked to creatine, he confirmed it seemed plausible. Essentially, creatine extends the energy “battery life” of muscles, enabling them to perform at maximum capacity for longer. Average exercisers might find they can push through an extra rep or two, maintain higher intensity in workouts, and recover quicker between sets.

3. Increased Mental Clarity

Not only did I feel more physically refreshed, but I also noticed a boost in mental clarity. This was unexpected. The elevated training load often pushed my bedtime later, yet I rarely felt mentally drained, even when tackling tasks such as filing my tax return on time.

Can creatine boost brainpower?

O’Leary mentioned that creatine’s effects on cognitive function mirror its influence on muscles. Both rely on ATP to operate efficiently. Encouraging research has indicated improvements in working memory and processing speed, particularly under stress, like sleep deprivation. While the benefits are modest—often about 5-10% enhancement in cognitive testing—more extensive studies are necessary to solidify these findings.

While creatine may play a role in maintaining mental sharpness amid physical and mental stress, it’s not a substitute for quality sleep. O’Leary emphasizes that quality rest remains crucial for optimal recovery, suggesting that creatine is merely one supportive element among many for enhancing performance.