Creatine + hydration,
done right.
How to dose it, when to take it, and why your electrolytes decide whether it even works — the whole playbook on one page.
One scoop.Two jobs.
Three steps. That’s the whole routine.
One scoop
10 g delivers a full 5 g clinical dose of creatine plus a full electrolyte serving.
6–8 oz water
Stir into cold water. Lemon, naturally sweetened — no chalk, no grit.
Every day
Rest days too. Daily consistency is what saturates your muscles over ~3–4 weeks.
When should you take it?
Honestly — whenever you’ll remember. Timing barely moves the needle for a daily-saturation supplement. Consistency does.
5 grams. No loading. No guesswork.
5 g a day is the most-studied effective amount of creatine monohydrate. You don’t need a loading phase — a steady daily scoop reaches full muscle saturation in about 3–4 weeks.
Give it a few weeks before you judge it
Creatine needs sodium to get in.
Creatine’s uptake into muscle is sodium-dependent — so we pair every dose with a full electrolyte profile: 1,000 mg sodium, 200 mg potassium, 60 mg magnesium, the same profile as the leading electrolyte brand. They’re dosed to help replace what you sweat out in a hard session.
Session support — not an all-day salt target
That fuller feeling isn’t fat.
Creatine draws water into your muscle cells — that’s the whole point. It shows up as fuller, stronger-looking fibers, not puffiness under the skin. Skip the loading phase, stay consistent, and the “creatine bloat” people fear simply isn’t the story.
One scoop replaces two.
Most routines mean two tubs and two scoops — a creatine here, an electrolyte mix there. H3O puts a full dose of both in a single lemon scoop, so the thing you actually have to remember is just… one thing.
One scoop vs. building the stack yourself.
- Full 5g creatine
- Full 1000/200/60 electrolytes
- One scoop, one purchase
- 0g added sugar, vegan
- No creatine
- Same 1000/200/60
- A second product to buy
- Zero sugar
- 5g creatine
- No electrolytes
- A second product to buy
- Unflavored / mix yourself
Per-serving basis: H3O 3-tub bundle $1.18 one-time / 95¢ on the 5-tub subscribed; leading electrolyte brand $1.50 one-time / $1.30 subscribed, which contains no creatine.
The 30-second FAQ.
Do I need to load?
No. Loading just reaches saturation a little faster. A steady 5 g a day gets you there in about 3–4 weeks, without the upset some people feel from loading.
When will I notice it?
Give it a few weeks of daily use. Creatine works by saturating your muscles over time — it isn’t a same-day stimulant.
Should I take it on rest days?
Yes. Daily is what keeps your levels topped up. Rest days count.
Why so much sodium?
A hard, sweaty session can lose a lot of sodium. H3O’s 1,000 mg is dosed to help replace what you lose in that session — it’s training support, not a recommended all-day intake.
One scoop. Both jobs.
Train and hydrate in a single clean lemon scoop — backed by our 60-Day Performance Guarantee. Feel the difference or it’s free.
Start your one-scoop routineNo sucralose · no added sugar · naturally sweetened · vegan · made in USA. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
