Despite anecdotal accounts that using creatine causes muscle cramping, this has never been confirmed through scientific investigation. Now recent studies in The Journal of Strength and Conditioning Research and the International Journal of Sports Nutrition and Exercise Metabolism have found just the opposite; creatine may actually increase exercise performance in hot humid conditions. Supplementation with creatine increases plasma volume, which aids with the regulation of body temperature.

THE BIGGER PICTURE: While more research needs to be done to confirm these findings, creatine supplementation appears more likely to help, than harm, exercise tolerance in hot conditions. Of the over 100 studies on creatine supplementation to date, not one has causally linked use of this popular supplement to muscular cramping. Regardless of whether you choose to use, limit, or avoid creatine supplements, always make sure to consume plenty of fluids when training in the heat.
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