Taking a fake supplement (like sugar powder) for two weeks doesn’t change body water balance in young female athletes, so if real creatine does change it, the effect is likely from creatine itself.

Pro

Against

Evidence from Studies

Supporting (1)

Community contributions welcome

Creatine monohydrate supplementation strategies on body composition and water distribution in female recreational athletes

Randomized Controlled Trial

Human

Contradicting (0)

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Creatine monohydrate supplementation strategies on body composition and water distribution in female recreational athletes

Score: 68

DOI: 10.1080/15502783.2025.2533668

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Taking 20 grams of creatine every day for two weeks might help young active women hold more water inside their cells, which could support muscle function.

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Taking 5 grams of creatine every day for two weeks doesn’t seem to change how water is distributed in the body for young women who work out regularly.

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