The claim that you can routinely “retain up to 2.5 kg of fluid per day” is misleading. Body weight can fluctuate substantially because of changes in water, salt, food, and other factors, but that doesn’t mean you have 2.5 kg of harmful “excess fluid” that should simply be flushed out.
If you have fluid retention
Reduce excess salt, since sodium can increase fluid buildup.
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Mayo Clinic
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Keep moving, particularly if your legs swell after sitting or standing for long periods.
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Mayo Clinic
Elevate swollen legs or arms above heart level periodically.
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Mayo Clinic
Drink normally rather than deliberately dehydrating yourself. Restricting fluids isn’t appropriate for everyone and can be dangerous.
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nhs.uk
Don’t use “natural diuretics” or water pills on your own. Diuretics can cause electrolyte problems and should be used when medically appropriate.
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Mayo Clinic
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Most importantly, persistent edema can be caused by heart, kidney, liver, vein, or medication-related problems, so treating the underlying cause is more important than simply trying to lose water.
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Mayo Clinic
Seek urgent medical care for sudden or severe swelling, particularly one-sided leg swelling, or swelling accompanied by chest pain or difficulty breathing.
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nhs.uk
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