My Supplement Boost · Strength & Body
Creatine Hydration Powder
The honest version: the real doses, the evidence graded for what it’s worth, and who should skip this one.
Creatine Hydration · 300 g · Lemon
Full-dose creatine and real electrolytes — built for the training that makes you sweat.
A textbook 5 g of creatine in every scoop — exactly what the research uses — paired with the sodium, potassium and magnesium you actually lose in heavy sweat. It’s the honest two-in-one for long sessions, heat and endurance work, and we print every milligram so you can see exactly how it fits your training.
Everything on the label
What's actually in it.
One 10-gram scoop carries 5 g of creatine monohydrate — the full maintenance dose used in the research — plus three electrolytes and a lemon flavour. Four actives, all disclosed, no proprietary blend.
The creatine here is exactly right. The sodium needs a conversation, and we're having it near the top of the page rather than at the bottom.
1,000 mg
Sodium per scoop — a deliberate dose for people who sweat hard, because sodium is the electrolyte you lose most in sweat. In plain numbers it's 43% of the FDA's Daily Value and about two-thirds of the American Heart Association's ideal daily limit, on top of the ~3,300 mg the average American already gets. That's exactly why we print it this big: if you train hot and sweaty it's a feature, and if you don't, the "Who should skip this" section below tells you straight.
- Creatine monohydrate, 5,000 mg
- The most researched sports supplement there is, at the standard maintenance dose. Monohydrate is the form every major trial used and the one nothing has beaten.
- Sodium as sea salt, 1,000 mg
- An electrolyte lost in sweat. "Sea salt" is not nutritionally different from table salt — the body sees sodium either way.
- Potassium as potassium chloride, 200 mg
- About 4% of the daily value. A small contribution, honestly labelled.
- Magnesium as magnesium malate, 60 mg
- Roughly 15–19% of the RDA depending on your age and sex. Malate is a soluble form; we found no research isolating malate specifically.
Made in the USA in an FDA-registered facility. 300 g — 30 scoops.
* Percent Daily Values based on a 2,000 calorie diet.
Other Ingredients: Natural Flavors, Stevia Extract (Leaf), Silicon Dioxide.
The evidence
What the research actually shows.
This product pairs one of the best-evidenced supplements in existence with electrolytes chosen for sweat replacement. Here's the honest grade on each part — the strong and the early alike.
Creatine at 5 g — as good as sports nutrition gets
The International Society of Sports Nutrition's position stand calls creatine monohydrate the most effective nutritional supplement available for increasing high-intensity exercise capacity and lean body mass during training, and puts maintenance at 3–5 g a day. Decades of randomised trials, broad expert consensus, and a dose on this label that matches it exactly. This is the reason to buy the tub.
Safety is unusually well characterised
A 2025 systematic review of kidney markers found serum creatinine rises trivially and no change in GFR — the rise reflects creatine turnover, not kidney strain. On hair loss: the one 2009 study that ever found a DHT change never measured hair and has never replicated, and a 2025 randomised trial built specifically to test it found no change in hair density, thickness, or DHT. The early weight gain is real and it's water drawn into muscle, roughly 1–2 kg in the first week.
Memory, narrowly
A 2024 meta-analysis of 16 randomised trials in 492 people found a modest benefit for memory (standardised mean difference 0.31, moderate certainty) — and no significant effect on overall cognitive function, executive function or attention. "Supports memory" is defensible. "Boosts brain performance" is not, and you'll see it everywhere.
The electrolytes, honestly assessed
We could not find controlled evidence that added sodium improves creatine uptake — the thing that does is carbohydrate, via insulin. And sodium replacement is well supported for prolonged, hot or heavy-sweat exercise, not for an hour indoors. At an average sweat sodium of about 800 mg per litre and a typical sweat rate, a hard hour in an air-conditioned gym costs you roughly 400–800 mg. The scoop gives you 1,000.
Full-dose creatine and real sweat electrolytes in a single scoop — built for the training that actually earns them. Every milligram on the label, nothing hidden.
Our standard
How to take it
One scoop. Every day.
One scoop in 6–8 oz
Water or whatever you like. Creatine doesn't care about timing — before, after, or on a rest day all work.
Take it on days off too
Saturation is what matters, not proximity to a workout. Skipping rest days just slows you getting there.
Drink normally
Creatine pulls water into muscle. That's the mechanism, not a side effect — but it's a reason to keep fluids up.
This tub is built for people who sweat. Long sessions, heat and humidity, outdoor endurance work, anyone who cramps or finishes with salt crust on their skin — that's exactly who the electrolytes are for, and for them a full creatine dose plus real sweat minerals in one scoop is a genuinely smart pick. If your training is mostly 45–75 minutes in an air-conditioned gym, you may not need the added sodium; in that case our plain Creatine Monohydrate gives you the same 5 g without it. Two good options in the same shop — pick the one that matches how you train.
Before you buy
Who should skip this one.
Creatine itself is well tolerated by healthy adults — these cautions are about the added sodium, and they're specific. 1,000 mg a day on top of an average diet isn't a neutral addition for everyone, so if any of these is you, check first.
- High blood pressure, or medication for it — including ACE inhibitors, ARBs and diuretics. Sodium intake interacts directly with how those work. Talk to your doctor before adding this.
- Kidney disease or heart failure — both usually come with sodium and fluid guidance. This does not fit inside most of it.
- Anyone told they're salt-sensitive, or already working to bring sodium down.
- Pregnant or nursing, or under 18 — creatine hasn't been well studied in these groups.
Do not take more than one scoop a day. Two would put you at 2,000 mg of sodium from a drink, which is nearly the entire recommended daily maximum before food.
Creatine is one of the most-studied supplements in existence and up to 30 g a day for five years has been reported as well tolerated in healthy people. The caution on this page is about the salt, not the creatine.
Straight answers
Creatine questions, answered.
Do I need to load?
No need. A daily 5 g scoop gets you to full saturation in a few weeks with zero fuss — loading only rushes that, and with this product it would also mean 4,000 mg of sodium a day, which we don't recommend. Steady daily use is the easy, sensible path.
Will creatine make me lose my hair?
No credible evidence says it does — and it's been checked properly. The one 2009 study people cite saw a DHT bump that stayed in the normal range, never measured hair, and was never replicated; a 2025 randomised trial built to test it found no change in hair density or follicle count. Take it with confidence.
Is it bad for my kidneys?
Not in healthy people — and this has been studied hard. Creatine nudges blood creatinine up slightly because creatinine is simply what it breaks down into; it's a measurement artefact, not damage, and kidney filtration doesn't change. If you already have kidney disease, check with your doctor first.
Why is there so much salt in it?
Because it's a hydration product as much as a creatine one, and sodium is the main electrolyte you sweat out. That's a feature if you train hard or sweat a lot — and we've done the arithmetic above so you can see exactly whether that fits you.
Does coffee cancel out creatine?
Almost certainly not. The idea comes from one old loading-protocol study; a 2016 trial with 300 mg of caffeine and a 2022 trial both found no interference at normal daily doses. Keep your coffee.
Can women take it?
Absolutely — the same 5 g dose. It's studied in women, works exactly the same way, and the “it'll make you bulky” myth doesn't survive the research. It's one of the best-supported supplements a woman can take.
Our standard
Why we stock it.
A full 5 g creatine dose built into a real electrolyte formula — a genuine two-in-one for anyone who trains hard and sweats.
We stock it because for endurance athletes, hot-weather training and heavy sweaters it's exactly the right tool — creatine and sweat minerals in one scoop. And we print the sodium in 40-point type near the top because that's how you tell a store that trusts you: every number in the open, so you can match the tub to your training with your eyes wide open.
Sources. Kreider R.B. et al., ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine, J Int Soc Sports Nutr 2017;14:18. · Prokopidis K. et al., Effects of creatine supplementation on memory and cognition: a systematic review and meta-analysis, Front Nutr 2024. · How much sodium should I eat per day?, American Heart Association. · Sodium in Your Diet, U.S. Food and Drug Administration.