Creatine is one of the most popular supplements in the fitness community. Many of those (myself included) who consistently go to the gym, and many athletes, use creatine to boost their energy levels, improve performance, and help speed up muscle recovery.
Recently, a trend called “dry scooping” has people skipping the mixing process and consuming powdered supplements like creatine directly.
If you’ve seen many influencers on social media doing this and wondered, “can you dry scoop creatine?” you’re not alone. Let’s break it all down—the risks, if this offers any benefits, and whether this trend is worth trying.
What Is Dry Scooping, and Why Is It Popular?
Dry scooping involves taking a concentrated dose of creatine powder (or other pre-workout powders) straight from the container and putting it in their mouth, without mixing it in water or another liquid first.
One study done by the Canadian Study of Adolescent Health Behaviors showed that 17% of individuals reported dry scooping within the past year. That clearly shows the popularity of this trend.
The idea behind this trend is that it might deliver better absorption or faster results. Some people claim it’s more convenient, skipping the step of preparing a drink. I know that sounds a bit crazy, considering it takes roughly 30 seconds to mix creatine into some water and drink it, but this is the reality.
Many influencers show off the technique in their workout videos, making it look like the ultimate “hardcore” fitness move.
But is this practice really beneficial—or just risky? To understand why it’s become a trend, let’s first dig into what creatine is and why it’s such a big deal in the fitness world.
What Exactly Is Creatine?
Creatine is a naturally occurring compound found in your body, primarily in your muscle cells. It helps your muscles produce energy during high-intensity workouts like lifting weights or sprinting.
Creatine supplementation, mostly used in the form of creatine monohydrate, has been studied extensively.
According to the International Society of Sports Nutrition (ISSN), it’s one of the most effective and safest supplements available for improving performance benefits, especially for healthy individuals.
When you add creatine to your daily diet, your body stores it as creatine phosphate in your muscles. This stored energy supports short bursts of intense exercise, making it a favorite for anyone looking to gain strength and endurance.
I use creatine every day, and have been for years now. It has been amazing for me in both my endurance game when I am training for half or full marathons, as well as my strength and muscle gains when I am focused mainly on lifting. That being said, I have never dry scooped creatine before, and frankly- I don’t plan on it.
Why Do People Dry Scoop Creatine?
The fitness community, especially in 2025, is full of trends, and dry scooping creatine has gained attention because people online claim it might provide better absorption or a stronger boost before a workout.
The logic is simple: if you skip mixing creatine with liquid, the powder hits your system faster and gives you a quicker energy boost.
Funny enough, the Canadian Study of Adolescent Health Behaviors found that greater time spent on social media was linked to higher rates of dry scooping. This fits the narrative that exposure to trends and fitness-related content may normalize or glamorize this behavior.
However, like many social media trends you see, there’s no actual scientific evidence that dry scooping creatine offers any additional benefits compared to mixing it with just water or another liquid. In fact, skipping the liquid could lead to more problems than perks.
Now let’s get into some science-based research that will be a much better guide for you than some random TikTok video you saw online.
The Potential Risks of Dry Scooping Creatine
1. Inhalation and Trouble Breathing
When you try to swallow dry powder, there’s a chance you could accidentally inhale some of it. This can lead to coughing, choking, or even more severe respiratory issues. Trouble breathing during or after dry scooping is a common concern and not worth the risk.
2. Heart Issues
One study done by the Jakaya Kikwete Cardiac Institute showed that a previously healthy 25-year-old man experienced a myocardial infarction (heart attack) after dry scooping a pre-workout supplement.
The man had been using pre-workout supplements as directed for eight months but started dry scooping three days before the event, influenced by a fitness video on social media.
3. Digestive Issues
Taking creatine in its dry form might upset your stomach. Without liquid to help dilute the powder, it can cause digestive discomfort, bloating, or cramping. For those sensitive to powdered supplements, dry scooping can make these issues worse.
4. Tooth Damage
One study done by the Jaipur Dental College showed that powders, including creatine monohydrate, can stick to your teeth, and over time, lead to enamel erosion, especially if the powder has added flavoring or acidic compounds.
The study states that including liquid, mainly water, with dry powders is a good way to prevent potential dental risks. So while it may not be something you think of, protecting your teeth is another reason to avoid this trend.
5. Wasting Creatine
Although this is the least important reason to stop dry scooping, it is worth mentioning.
Dry scooping might sound efficient, but it’s easy to spill or lose some of the powder before it’s ingested. Plus, without water, the powder may not dissolve properly in your stomach, reducing its effectiveness.
Why waste your creatine supplements when mixing creatine with a liquid guarantees you get the full dose? Not only will you save money, but you will preserve your health.
Does Dry Scooping Creatine Offer Any Real Benefits?
Despite the social media trendiness of dry scooping, there’s no actual scientific evidence to suggest that dry scooping creatine provides any better absorption or improved results.
Creatine powder works by being absorbed into your bloodstream and stored in your muscles, and this process isn’t faster or more effective just because you skip the water.
In fact, drinking creatine with liquid helps ensure it dissolves properly, preventing the digestive issues and supporting better absorption. The body processes powdered supplements the same way whether they’re mixed with water or taken dry.
Safer and More Effective Ways to Take Creatine
1. Mix It with Water or Juice
The simplest and most common method of creatine supplementation is mixing it with water or juice.
This makes sure that the powder dissolves fully, making it easier to digest. Adding creatine to a protein shake is another great way to include it in your daily supplement intake.
I simply mix it up with a Gatorade or water after I workout. My brother likes to just throw it in with his protein shake, both work!
2. Add Creatine to Food
If you’re not a fan of drinking powdered supplements, you can mix creatine powder into your meals. Adding it to oatmeal, yogurt, or even cereal works well, and it’s a great way to avoid digestive discomfort.
Just make sure you mix it well enough, no one wants dry powder to mess up their meal.
3. Use Capsules or Tablets
For people who struggle with powders altogether, capsules are an easy alternative. These provide the same benefits without the hassle of mixing or worrying about the taste. There are plenty of creatine capsules available in stores, and they work just as well.
Should You Dry Scoop Creatine?
When you weigh the benefits and risks, it becomes clear that dry scooping creatine isn’t worth it. While it might look impressive in a social media video, the potential dangers—like choking, trouble breathing, and stomach discomfort—far outweigh any convenience.
Remember, supplements are meant to enhance your performance and help you achieve your fitness goals safely. Creatine is already one of the most effective supplements for athletes, so there’s no need to take unnecessary risks. Don’t be fooled by a social media post that holds no scientific relevance.
Other Creative (and Safe) Ways to Take Creatine
Here are some extra fun, and easy ways to add creatine to your daily routine:
- Smoothies: Blend your creatine with fruit, protein, and milk for a tasty shake.
- Coffee: Add creatine to your morning cup of caffeine.
- Flavored Water: Dissolve your creatine powder in a flavored drink for a refreshing option.
These methods don’t just make creatine supplementation easier—they also taste better and reduce any risk of choking or digestive discomfort.
FAQs About Creatine and Dry Scooping
1. Can I Take Creatine Without Water?
While it’s possible, it’s strongly advised to mix creatine with liquid for safer and better absorption. Dry scooping can lead to unnecessary risks.
2. What Happens If You Swallow Creatine Powder Dry?
Swallowing dry powder can cause choking, coughing, and potential stomach issues. It’s not an effective or safe way to take creatine.
3. What’s the Best Way to Take Creatine?
The most effective way is to dissolve creatine powder in water, juice, or a protein shake. This ensures proper absorption and avoids potential risks.
4. Can I Mix Creatine with My Cereal?
Yes! Adding creatine to food is a safe and creative way to take it. Just make sure to mix it well.
Final Thoughts on Dry Scooping Creatine
Dry scooping might seem like a cool social media trend, but it’s not the smartest or safest way to take creatine supplements.
The risks of choking, digestive discomfort, and even wasting your creatine outweigh any supposed benefits.
This trend is mostly common amongst men, as they were 31% more likely to report dry scooping than women. As a man, I’m sure this is because you may think dry scooping is cool, or will make you get bigger or stronger, but I can assure you this is false. If you were to ask Jay Cutler, CBum, Ronnie Coleman, aka the biggest and strongest men of all time, if you should dry scoop, they would likely shake their head in disappointment.
So, stick to proven methods like mixing your creatine powder with water, juice, or a protein shake. By doing so, you’ll enjoy all the benefits of this great supplement without any of the dangers.
In the end, your health and safety are far more important than following a risky trend. So go ahead, mix your pure creatine with water or your favorite drink, and crush you will be well on your way to crushing it in the gym.
References
- Staff, Mayo. Clinic. (2023, December 13). Creatine. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
- Ganson, K. T., Hallward, L., Testa, A., Jackson, D. B., & Nagata, J. M. (2023). Prevalence and correlates of dry scooping: Results from the Canadian Study of Adolescent Health Behaviors. Eating Behaviors. https://doi.org/10.1016/j.eatbeh.2023.101705
- Pallangyo, P., Bhalia, S. V., Komba, M., Mkojera, Z. S., Manji, E. S., Millinga, J., Gandye, Y., & Kisenge, P. R. (2023). Acute myocardial infarction following “dry scooping” of a pre-workout supplement in a healthy young man of African origin: A case report. PMC11179451.
- Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788.
- Godara N, Khullar M, Godara R, Singh V. Evaluation of cariogenic potential of dry powder inhalers: A case-control study. Lung India. 2013 Apr;30(2):113-6. doi: 10.4103/0970-2113.110418. PMID: 23741091; PMCID: PMC3669550.
