Feet swelling in the heat? An expert explains why, and how to stop it

It’s not always a hot girl summer when the weather gets warmer – and feet swelling is just one of the glamorous side effects of a glorious (or not) UK heatwave.

But, we’re here to tell you that if your feet are getting a little bit hot and bothered in the heat, there’s nothing to worry about – but there is something you can do about it if puffy feet are getting you down.

And if you’ve ever wondered why your feet are swelling in the heat, Dr Deborah Lee of Dr Fox Online Pharmacy has explained all to GLAMOUR. Essentially, foot swelling happens because our bodies are trying to regulate our temperature to keep it in a safe zone.

Why do feet swell in the heat?

“It’s vital for human health that body temperature is kept between 36.1 to 37.2 degrees celsius,” says Dr Lee. “In order to do this, the body has its own thermoregulatory mechanisms which automatically switch on and off as required.

“On a hot day, the body needs to prevent itself from overheating. Blood is diverted from the core – the heart, lungs and abdomen – to the peripheries – the feet, hands and face. The blood vessels nearest to the skin surface dilate, increasing blood flow, and hence allowing heat to radiate away from the body.”

The reason for the feet swelling? She adds: “When blood vessels dilate, they tend to become leaky, allowing plasma to pass into the tissues, especially in gravity-dependent areas such as the feet and ankles. This is why, in the heat, your feet and ankles may look red swollen and feel hot. This plasma is also called tissue fluid, and the medical term for swollen feet and ankles is ‘oedema’.”

Are some people more susceptible to their feet swelling in the heat?

Abbas Kanani, pharmacist at Chemist Click Online Pharmacy, explains that people with certain health conditions may be more likely to experience swelling during warmer weather.

“Some people may be more prone to foot swelling in hot weather due to pre-existing conditions like venous insufficiency, lymphedema or because of certain medications they are taking,” he says. “These conditions can impair the body’s ability to properly circulate fluid, making the feet more susceptible to swelling.”

What can I do to stop my feet swelling in hot weather?

“Stay as hydrated as possible, specifically with water and avoid any drinks which may increase dehydration such as alcohol or those with caffeine,” advises Abbas. “Avoid foods high in sodium (salt) because this can increase water retention in the body. Try and move as often as possible with gentle exercise such a short walk. This will help to improve circulation and encourage stimulate the lymphatic system, facilitating the removal of fluid and reducing swelling in the feet.”

You may want to try elevating your feet for a while, too, if the swelling is not subsiding. “Excess fluid is pulled downwards by gravity and tends to accumulate in the feet and ankles,” says Dr Lee. Aim to get your feet and legs above your heart, by lying down and propping them up on a couple of cushions or a leg rest.

And as always in hot weather – don’t spend too much time in the sun, and seek the shade as much as you can. Indoors, air conditioning is your friend! Try not to take too many hot baths or showers; stick to warm water instead.

Need more help staying cool this summer? Say no more…