That headline is misleading.
“2.5 kg of fluid per day” — what’s actually true?
Your body does not normally “retain” a fixed 2.5 kg of extra fluid every day that you need to “get rid of.” What people notice as “water weight changes” are usually normal short-term fluctuations, not something steadily accumulating.
Your body constantly adjusts fluids through:
- Urination
- Sweat
- Breathing
- Salt and hormone balance
So day-to-day changes in weight are usually just shifts in hydration and stored glycogen, not dangerous fluid buildup.
Why weight can change quickly (the real reasons)
1. Salt intake
High-salt meals can make your body temporarily hold more water.
2. Carbohydrates
Carbs are stored with water in muscles and liver, so:
- More carbs → slightly higher water weight
- Lower carbs → quick drop in water weight
3. Hormones
Especially in teens and adults, hormones can cause temporary bloating or fluid shifts.
4. Digestion and food volume
Food and waste in your system can easily change scale weight by 1–2 kg.
5. Hydration level
Drinking more or less water naturally changes weight throughout the day.
About “getting rid of excess fluid”
Be careful with articles that suggest aggressively “removing water weight.” Your body already regulates fluids well. Trying to force rapid loss (like dehydration tactics or extreme restriction) can be harmful.
Healthy, normal ways your body balances fluid:
- Drinking enough water consistently
- Eating balanced salt intake (not too high, not zero)
- Staying active (movement helps circulation)
- Sleeping well
Bottom line
- There is no fixed “2.5 kg of fluid you must remove daily.”
- Normal weight fluctuations are mostly harmless and temporary.
- Your body already has built-in systems to manage fluid balance.
If you want, I can explain why weight can change overnight even when you haven’t eaten much—that one surprises a lot of people.
