Does Pre-Workout Make You Pee? Urine Frequency Explained

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Tonya McIntosh

Tonya McIntosh—The main person behind TGFFitness as its Founder and Chief Editor. Get to know more about Tonya


If you take pre-workout supplements and find yourself making frequent trips to the bathroom, I’m sure you have wondered; does pre-workout make you pee?

Yes, they do. Pre-workout supplements can make you pee more than usual, especially if it contains diuretics.

Cleveland Clinic defines diuretics as components that accelerate the activity of the kidneys and add extra water and salt to your urine. Other ingredients can cause your body to use more water, which can make you thirsty and drink more water.

What pre-workout ingredients can cause you to pee more?

The two common pre-workout ingredients that can cause more peeing are:


Caffeine, often included as an ingredient in pre-workout supplements, has a mild diuretic effect, meaning it can slightly increase urine production and excretion.

One of the ways it does this is by inhibiting the production of the antidiuretic hormone (ADH), also known as vasopressin. ADH plays a key role in regulating the amount of water that your kidneys reabsorb back into your bloodstream.

When the production of ADH is inhibited by caffeine, your kidneys reabsorb less water, leading to an increase in urine production. As a result, you may find yourself needing to visit the bathroom more often.

However, this diuretic effect is usually minimal and temporary, particularly for those who regularly consume caffeine. The amount of caffeine commonly found in pre-workout supplements is unlikely to cause a significant diuretic effect unless consumed in high quantities.


Creatine, a common ingredient in pre-workout supplements, can increase urine production, but not directly due to its conversion to creatinine.

Taking creatine draws water into your muscles, which can lead to increased thirst as your body needs more hydration. If you drink more water to satisfy this thirst, this could result in more frequent urination.

The process of creatine being converted into creatinine is a normal metabolic process in the body, with creatinine being excreted by the kidneys, but this conversion does not directly trigger increased thirst or urine production.

How do diuretics impact pre-workout supplements?

The impacts of diuretics on pre-workout supplements are two-fold – meaning they have their pros and cons.

Less water retention

Diuretics in pre-workouts reduce water retention in the body, helping you achieve a leaner and more toned appearance. On the flip side is the risk of dehydration, as you will pee more often.

Promoting weight loss

Along the same lines, diuretics help to promote weight loss by reducing excess water weight, but excess use can risk an imbalance of electrolytes in the body.

Improving athletic performance

Reducing water weight can help improve endurance and increase energy levels, but the risk of injury also increases.

What is a Diuretic?

According to WebMD, a diuretic is a substance or medication that promotes diuresis or urine production. These substances work by increasing the excretion of water and electrolytes, including sodium and potassium, from the body, which is why diuretics are also called water pills.

Is Pre-Workout A Diuretic?

Not entirely. But most pre-workout and dietary supplements contain diuretics, most commonly caffeine.

Is Creatine A Diuretic?

No, creatine does not function as a diuretic. Creatine is a compound naturally produced in our bodies and serves a crucial role in providing energy, particularly during high-intensity workouts such as strength or high-intensity interval training (HIIT).

While it may lead to increased water consumption due to its ability to draw water into muscles, it does not increase urine production by itself, which is what diuretics do.

Is Caffeine a Diuretic?

Caffeine is a mild diuretic and stimulant, usually found in tea and coffee. Diuretics increase the production and excretion of urine from the human body.

Why do I pee a lot with some pre-workout and not with others?

The caffeine content in pre-workout supplements varies greatly from one brand to the other. In addition, some pre-workout drinks are caffeine-free. This is why some pre-workouts increase the frequency of urination.

Does pre-workout make you drink more water?

Some pre-workout and sports nutrition supplements can make you drink water, especially if they have a caffeine-creatine combo in the ingredients. These ingredients can increase your fluid intake due to the mild-diuretic effect.

How much water should be consumed with pre-workout?

The amount of water consumed with pre-workout varies from person to person. A rule of thumb, though, is to have 8 to 16 ounces or 240 to 280ml of water with a pre-workout drink.

Is peeing a lot after taking pre-workout a concern?

No, there’s usually no need to worry if you find yourself urinating more frequently after consuming a pre-workout drink. This is a common effect, as many pre-workout supplements contain ingredients that can increase urine production.

However, if you notice that your urine is consistently crystal clear, it might indicate overhydration, meaning you’re drinking more water than your body needs. If your urine is dark yellow or amber, that could be a sign of dehydration. In both cases, you might want to adjust your fluid intake accordingly.

Should pre-workout be stopped if it increases peeing?

There’s typically no need to stop taking your pre-workout supplement solely because it increases your frequency of urination unless the frequent restroom trips significantly interfere with your day-to-day life or overall quality of life.

Other Reasons That Can Cause You To Pee More

Rehydrating Mid-workout

When you exercise, you sweat, which can lead to feeling thirsty. Rehydrating by drinking water or sports drinks during your workout is important, but keep in mind that it can also lead to an increase in urination.

Additional diuretic use during the day

Additional use of diuretics through several cups of coffee and other caffeinated drink can cause frequent urination.

How to manage frequent peeing during workouts?

Use the restroom before your workout. Emptying your bladder before your training is a good idea so you can do more sets before feeling the urge to go.

Do kegel exercises

This simple exercise strengthens your bowel muscles and pelvic floor muscles in a significant manner. You can hold your pee for longer with stronger muscles in these areas.

Watch what you eat

Eating foods high in water content, such as fruits and vegetables, can lead to increased urine production due to the extra hydration they provide.

If frequent urination concerns you, you might want to consume more starchy foods and fewer water-dense vegetables.

However, it’s important to maintain a balanced diet that includes a variety of foods for overall health and fitness.

Minimize caffeine

Reducing your caffeine intake can help control your urination frequency. This is because caffeine acts as a mild diuretic, which means it increases urine production.

So, if you’re having extra cups of coffee or other caffeinated drinks, this could be leading to more frequent trips to the bathroom.

Use a non-stim pre-workout

If you feel you can’t complete a workout session without a pre-workout supplement but want to avoid increased urination or other side effects, consider trying a non-stimulant pre-workout.

These supplements are free of stimulants and mild diuretics, which could help you avoid the side effects associated with regular pre-workout supplements.

Try retraining your bladder

If frequent bathroom trips interrupt your workouts, you might consider trying bladder retraining. This involves gradually increasing the time between your bathroom visits, helping your bladder to hold urine for longer periods. That way, you can focus more on your sets and less on rushing to the bathroom.

Skip pre-workout supplements altogether

Pre-workout supplements aren’t always necessary. If you’re concerned about increased urination or other side effects, you might consider skipping them altogether.

Instead, try fueling your workout with a pre-exercise meal containing around 40 grams of carbohydrates. This can provide your body with a steady source of energy for your workout without the potential side effects of a pre-workout supplement.

FAQs for Does Pre-Workout Make You Pee

Does creatine make you pee more?

Yes, taking creatine can potentially lead to increased urination, but not because it’s a diuretic.

Creatine, a compound naturally produced in our bodies, is often included in pre-workout supplements because it provides energy during exercise.

One of the effects of creatine supplementation is that it causes muscles to retain more water. This can make you feel thirstier, so you might drink more water, which could lead to more frequent trips to the restroom.

Is it normal to pee every 30 minutes?

According to MedicalNewsToday, the normal frequency of urination for an average person is about six to seven times during the day.

So, peeing every thirty minutes is way above the average. However, the frequency of urination can vary depending on the amount of water you consume.

Does pre-workout increase water retention?

No. Pre-workout supplements will not necessarily increase water retention in the body. On the contrary, pre-workouts can decrease water retention, especially if the ingredients include caffeine – a mild diuretic.

Diuretics are excellent at water draining, so they are used in treating diseases that cause water retention.

Does pre-workout make you pee more often but with less volume?

Pre-workout supplements could lead to more frequent urination, but this doesn’t necessarily mean each bathroom trip produces less urine.

Various factors, including your fluid intake and the specific ingredients in your pre-workout supplement, influence the frequency and volume of urination. If your supplement contains diuretics, you might find yourself urinating more often.

However, the urine volume each time might be less unless you’re increasing your fluid intake.

Does taking too much pre-workout make you pee more?

Yes, taking plenty of pre-workout can make you visit the bathroom more. This is because sports drinks, including pre-workouts, contain caffeine, a mild diuretic responsible for increasing urine production.

Pre-workouts also have creatine monohydrate that can increase thirst, and you drink plenty of water, making you pee more.

If you are someone who relies on pre-workouts for your power output during training, try a non-stim variety so you don’t have to keep visiting the bathroom after every set.

The bottom line

Pre-workout supplements can cause more frequent urination due to diuretics like caffeine and creatine. This is usually not a cause for concern, but it’s important to stay hydrated and monitor your caffeine intake.

To manage frequent urination during workouts, use the restroom beforehand, do kegel exercises, and watch your diet.

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Chief Editor
Tonya McIntosh

Hello there! My name is Tonya McIntosh, and I’m the Founder and Chief Editor of TGFFitness. I’m also a NASM-certified Nutrition Coach and Personal Trainer. With eight years of experience under my belt, I’ve found that one of the most common issues my clients struggle with is remaining consistent.

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