Creatine is a supplement that can be used by athletes and bodybuilders to increase their performance. It has been known to lead to dehydration, muscle cramping, and weight control. It does this by increasing the body's ability to produce energy for intense exercise. Creatine is also able to help with weight control as it increases the amount of water in the muscles. This helps with retaining water weight and prevents muscle cramps from occurring. This section will cover the following topics: Creatine, dehydration muscle cramping, weight control and exercising in hot conditions. Creatine is a substance found in the body that helps with strength, power and energy. It can be obtained through food or supplements. Creatine is often used to help build muscle mass and increase performance in sports such as football, weightlifting and soccer. Most people are able to include creatine into their diet through meat, fish or vegetables like broccoli or spinach. Vegetarians may have to take supplementary creatine. It is easily absorbed in the intestines and partially metabolized by the liver before being excreted out of the body. However, there are some side effects associated with this supplement as well. One such side effect is dehydration and muscle cramping. Creatine can cause dehydration because it pulls water from the body when it converts to creatinine in order to produce ATP. Muscle cramps are caused by creatine's ability to pull water from the muscles cells which can lead to dehydration and increased risk of injury due to lack of hydration. Creatine has been shown to cause muscle cramps, dehydration and potassium depletion through the process of excretion. Dehydration causes muscle cramps and can lead to heat illness such as heat stroke or heat exhaustion. The American College of Sports Medicine (ACSM) recommends drinking 16-24 ounces (473-710 ml) of fluids every hour during exercise in an intensely hot environment, even if you are not thirsty. Weight control includes eating healthy, exercising regularly, and managing stress levels. These three things will help you maintain a healthy weight for your height and age.