I'm thinking of taking creatine monohydrate with my current bulking program. But, I keep hearing people say that if you don't drink enough water, creatine monohydrate can damage your kidneys.

I want to start taking 5 g per day (no loading phase). Is this safe, assuming I stay well hydrated?

5g per day seems to be the most common amount that people take.

I personally have been taking 10g per day on training days only, and nothing on non-training days, for about a year now, with no problems.

You should absolutely drink a lot of water, as creatine will increase water retention in your muscles significantly.

I'm thinking of taking creatine monohydrate with my current bulking program. But, I keep hearing people say that if you don't drink enough water, creatine monohydrate can damage your kidneys.

I want to start taking 5 g per day (no loading phase). Is this safe, assuming I stay well hydrated?

Yes, that is probably safe. you could eventually maintain peak creatine levels at ~3g/day. The kidney damage is associated with rhabdomyolysis which will only occur if you severely overtrain especially in the heat. I won't get into specifics because you are in no danger. Go for it.


It's refreshing to hear about someone taking creatine responsibly, and not "loading". Loading is outdated.

It is safe for a normal, healthy individual. There is no evidence to the contrary. I have been using it every day for many years.