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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.
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.”
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.
Keep hydrated
“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.
Make time for gentle exercise
“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.
Elevate your feet
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.
Think about your footwear
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.
