Hot girl summer hits a little differently when your actually melting. Case in point: feet swelling. As the temperature increases, so do the searches for “swollen feet in the heat” according to Google. Likewise, searches spike around for “remedies for swollen feet”.
It's very common, totally normal, but pretty uncomfortable and aggravating when it hits. So we tapped up the experts to find out what exactly causes it and what we can do to keep puffy feet to a minimum.
Why do feet swell in the heat?
Essentially, foot swelling happens because our bodies are trying to regulate our temperature to keep it in a safe zone.
“It’s vital for human health that body temperature is kept between 36.1 to 37.2 degrees celsius,” Dr Deborah Lee of Dr Fox Online Pharmacy tells GLAMOUR. “In order to do this, the body has its own thermoregulatory mechanisms which automatically switch on and off as required,” she adds.
“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, allowing heat to radiate away from the body,” says Dr Lee.
As for the actual feet swelling? “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, explains Dr Lee. This plasma is also called tissue fluid, and the medical term for swollen feet and ankles is ‘oedema’,” she adds.
Consider this your handy heatwave guide.
Are some people more susceptible to their feet swelling in the heat?
There are certain health conditions that can make you more predisposed to swollen feet in the heat.
“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,” Abbas Kanani, pharmacist at Chemist Click Online Pharmacy tells GLAMOUR. “These conditions can impair the body's ability to properly circulate fluid, making the feet more susceptible to swelling.”
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What can I do to stop my feet swelling in hot weather?
While getting hot and bothered happens to the best of us, there are some steps you can take to ensure your feet stay as comfortable as possible in the heat.
“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. Likewise, “avoid foods high in sodium (salt) because this can increase water retention in the body," he says.
"Try and move as often as possible with gentle exercise such a short walk. This will help to improve circulation and stimulate the lymphatic system, facilitating the removal of fluid and reducing swelling in the feet,” notes Abbas.
You may want to try elevating your feet 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.
What you choose to put on your feet can make the biggest difference to how they feel throughout the day. When hot weather rolls around, choosing airy, well-ventilated footwear like flip flops or lightweight pumps can feel like the obvious option, but they can actually encourage swelling.
“While flat sandals such as flip flops and thin-soled shoes might be popular in summer, they offer little to no support, and over time, this can negatively impact your feet. Footwear with good arch support and cushioning play a vital role in maintaining healthy circulation, reducing fatigue, and helping to minimise swelling. Without support, the foot’s natural arch can collapse slightly, especially when standing or walking for long periods. This leads to poor alignment, uneven weight distribution, and increased strain on the muscles and ligaments in the feet and legs,” explain the experts at Wards Shoes.“Cushioned soles also help absorb shock, reducing the impact on your joints and improving comfort throughout the day. In warmer weather, when feet are more prone to swelling and discomfort, supportive shoes can make a huge difference. Flip flops are generally not recommended for long periods of wear, however, if you do wear them, always ensure that they have appropriate arch support to aid foot comfort,” they add.
Another fail when it comes to footwear? Wearing shoes that are too tight. “Tight shoes can squeeze swollen feet, causing rubbing, blisters, and discomfort as the day goes on. Choosing shoes that are a half-size larger or loosely fitted in summer gives your feet the extra space they need to breathe and move freely,” say the experts at Ward Shoes. The same goes for shoes with tight straps, which can localise pressure and increase swelling. “This small adjustment can make a big difference in overall comfort, especially if you’re walking long distances, commuting, or spending time outdoors,” they add.
Lastly, make sure your shoes are made from a breathable material. Plastic and PVC shoes can trap heat, causing moisture build-up, sweat and swelling.“Opt for breathable fabrics like leather, mesh, or natural fibers, allowing for better airflow to help evaporate sweat more efficiently and reduce inflammation,” say the experts at Ward Shoes.
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.
