How to Stop Feet Swelling in Hot Weather: 7 Easy Remedies

Written By Alecsa Stewart

Scientifically Reviewed by Daniel Chantigian

We have all been there. Hot temperatures and humid weather make it more likely for our feet to swell and become uncomfortable. This is especially true for those who stand or sit for long periods of time at work, where our feet cope not just with the heat but also with gravity causing fluid to pool in our feet. 

Feet might feel like they double in size when you’re walking around in warm weather or standing for hours on end. Luckily, there are simple remedies you can take to prevent this or to treat your feet once they are starting to swell and ache. Wearing compression socks, ensuring you are well hydrated, eating the right food, and elevating your feet are just a few ways to stop feet swelling in hot weather. 

In this article, you will learn seven simple ways to stop your feet from swelling when it is hot and humid out - complete with a few extra pieces of information on heat edema.

7 Easy Remedies to Stop Feet Swelling in Hot Weather

So, you may ask yourself, “why do my feet swell in the heat?” When we spend time in the heat, the leg veins dilate to help cool the body by increasing blood flow to the skin to release heat. This can lead to heat edema - a heat-related swelling in the feet and ankles that makes them uncomfortable. You can prevent the onset of feet and ankles swelling in the heat with compression, hydration, elevation, healthy nutrition, and cold therapy.

1. Wear Compression Socks

Think that wearing extra pieces of clothing on your feet will just make them more uncomfortable? Think again! Even in the heat, a pair of good quality graduated compression socks can prevent your feet from swelling by improving peripheral circulation and reducing swelling and inflammation. Reach for antimicrobial merino wool socks to keep your feet dry and odor-free. 

Research shows that wearing compression socks can prevent feet from swelling. Heat edema, or in other words, swelling caused by heat, is primarily caused by a widening of the blood vessels, known as vasodilation, and gravitational pressure that makes it harder to pump fluids out of the lower legs. So, if you’re standing or sitting for long periods of time and your leg veins have expanded, it’s likely that more fluid is being retained in the legs, leading to swelling. Compression socks keep blood and other fluids moving throughout the body, keeping them from pooling at the feet and ankles. At the same time, compression socks help fight gravity’s pull on your blood - especially graduated socks that stimulate fluid circulation out of the lower limbs and back towards your heart.

But since knee-high compression socks cover more of your legs, does that cause problems? Actually, our merino wool socks are highly breathable and the fabric actually regulates temperature. In the heat, our merino wool compression socks wick away moisture and let air pass through to keep your feet cooler than regular socks. You can also opt for moisture-wicking nylon socks if you want a sleeker feel. In both cases, you are benefiting from compression without compromising on comfort in hot weather. Finally, our open-toe compression socks let you pair your stylish compression with flip flops and sandals if you want to keep your toes free during the summer. 

Discover stylish compression socks that help fight head edema.

 

 

2. Stay Hydrated

Dehydration can intensify your blood pressure by thickening the blood (or increasing systemic vascular resistance), which makes it more likely to pool at the lower extremities. This leads to swelling and discomfort. If you drink plenty of water, adjusting for the heat, you can help your overall circulation, while also improving energy and cognition levels (stopping that “drowsy” feeling).

It is important, however, to balance increased hydration carefully. Many studies show that excessive drinking can have the unwanted effect of feet swelling, particularly during exercise. Runners doing 100-km races experienced swelling because of increased fluid intake, for example. Rehydrating or hydrating as a preventative measure needs to be done gradually and you should speak to your doctor if you have any doubts or concerns.

3. Elevate Your Feet

Researchers have found that elevating your feet is an effective way to reduce swelling in your feet, ankles, and legs. Lifting the feet above heart level immediately reduces the pressure on your leg veins, while soothing the feet and allowing blood to flow back up towards the heart. Leg elevation also helps when you have been traveling or staying immobile for long periods of time.

4. Limit Salt Intake

Doctors often recommend a lower amount of salt to patients who suffer from swollen feet. Highly processed food has a high salt content, so avoid it and go for nutritious, whole foods like salads made with leafy greens, fruits, and vegetables, especially when traveling.

5. Wear Breathable Shoes

In addition to wearing compression socks that stimulate peripheral circulation, choosing the right shoes can make a dramatic difference in hot conditions. Ensure your footwear is comfortable and supportive, made from breathable materials, and not too restrictive. If the context allows it, wear sandals or flip flops with open-toe compression socks for even more heat-reducing comfort.

Try out open-toe compression socks to beat the heat. 

 

 

6. Get Your Body Moving

Movement is key to keeping blood moving and avoiding the build-up of fluid in the lower legs. When sitting down at your desk or on a plane, you can rotate your ankles, point and flex the toes, and lift and lower your heels to bring more blood into the limbs. Get up as often as possible and go for short walks, too.

According to this medical report, you can actually enhance the benefits of walking to reduce swelling by wearing compression socks when you walk.

Generally, staying active will help improve your circulation and reduce the risk of swelling, regardless of the weather. This can simply mean doing some gentle stretching, walking, or yoga. Speak to a medical professional if you have other health conditions and want advice before starting to exercise.

7. Try Cold Therapy

This is more of a solution for dealing with foot and ankle swelling once it has happened, but it can also work in a preventative fashion. Apply a cold compress to your feet to soothe them and reduce inflammation. Or dunk them into cold water for a jolt of energy and to bring down swelling.

Why Do Feet and Ankles Swell in Hot Weather?

Temperature can affect blood circulation, leading to fluid build-up in the lower legs, feet, and ankles. Moreover, some conditions put you at higher risk for swelling, or what we call heat edema.

How High Temperatures Affect Blood Circulation

When it is hot out, the veins expand to help more blood travel through the body to the skin to release heat and cool you down. However, this can lead to feet swelling and discomfort.

Researchers point out that wearing compression socks and elevating the legs is effective against heat edema. This helps the blood flow out of the legs and towards the heart to prevent blood and other fluids from pooling around the ankles. Moreover, if blood continues to flow normally, there is less risk of high pressure on the leg veins that leads to swelling and even edema.

Risk Factors for Heat Edema

Beyond the impact of heat, some additional factors can put you at more risk for heat edema. These include:

• Spending long periods of time standing or sitting, without changing positions.
• Jobs where you are on your feet the whole day (e.g. hairdressers, nurses, teachers, etc.).
• Traveling without changing position (e.g., long-haul flights).
• Running or hiking for long distances.
• If you have a medical condition such as venous insufficiency, varicose veins, or others.

In all these cases, supporting your circulation with compression socks prevents fluid build-up that causes swelling.

Choosing the Right Compression Socks for Feet Swelling in Hot Weather

Compression socks help fight lower limb swelling caused by heat and activities that make it more likely for your feet to swell in hot conditions. But how can you find the best socks for you? Here are a few tips.

Compression Level

Choose different compression levels depending on your needs and personal preference or medical condition. At Vim & Vigr, we offer a wide range of stylish compression options for every scenario and outfit. There are three levels of therapeutic pressure applied to the lower legs:

• 15-20 mmHg for those new to compression, for everyday wear or sports activities.
• 20-30 mmHg for more firm support and for those who suffer from blood clots or varicose veins, among other conditions.
• 30-40 mmHg by prescription only in case your doctor recommends them.

Remember that, if you are new to compression, it is good to start with the 15-20 mmHg range and wear your socks for just a few hours at first, giving your body time to get used to the feeling of therapeutic pressure and massage. You can then gradually increase the time you spend in your compression socks.

Material

Especially in warmer weather, it’s essential that you choose high-quality graduated compression socks in breathable materials, that will keep your feet from getting sweaty and swelling up. And no, the fact that it is hot out does not mean you cannot wear knee-high socks to boost your circulation! In fact, we offer three types of material that are ideal to reduce feet swelling caused by hot weather:

• Cotton - 400 needle-count and a multi-dimensional weave that makes our socks breathable and flexible.
• Moisture-wick nylon - a special 400 needle-count, lightweight fabric with the ability to draw sweat and moisture off the skin.
• Merino wool - renowned for being naturally breathable, moisture-wicking and odor-fighting, these socks are perfect for those worried about sweat and swelling at the same time.

Style

Vim & Vigr compression socks are graduated to help boost circulation and stimulate blood going upwards towards the heart. They also offer a wide range of colors and designs, helping you choose the best ones to go with any outfit. However, you may not always be interesting in the classic knee-high compression, so here are some other styles you can try in the summer:

• Open-toe compression socks that let your toes breathe and allow you to wear sandals and flip flops. These continue to offer graduated compression, boosting upwards blood flow and reducing the risk of swelling.
• Calf sleeves for localized blood flow improvements, focused on the shins and calf muscles. These are great for going barefoot and for runners or hikers who need to pair them with some other type of socks. However, they are not graduated, so they will apply pressure uniformly to the lower legs.

Regardless of your activity level, lifestyle, or medical condition, the heat can negatively impact your lower extremities and cause swelling and discomfort. Luckily, you can counter the risk of heat edema with home remedies such as a good-quality pair of graduated compression socks, attention to your diet and hydration, movement, leg elevation, and cold therapy.

Browse our range of heat-appropriate breathable compression socks to ward off the swelling.

 

 

References

Leiva DF, Church B. Heat Illness. (2023). In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Read it here.

Charles, T., Mackintosh, D., Healy, B., Perrin, K., Weatherall, M., & Beasley, R. (2011). Merino wool graduated compression stocking increases lower limb venous blood flow: a randomized controlled trial. Advances in therapy, 28(3), 227–237. Read it here.

Partsch, H., Winiger, J., & Lun, B. (2004). Compression stockings reduce occupational leg swelling. Dermatologic surgery: official publication for American Society for Dermatologic Surgery [et al.], 30(5), 737–743. Read it here.

Moñux, G., Serna-Soto, M., Plá-Sanchez, F., Zamorano-León, J. J., Segura, A., Rial, R., Freixer, G., Zekri-Nechar, K., Hugo-Martínez, C., Serrano, J., & López-Farré, A. (2021). Compression stockings attenuate the expression of proteins associated with vascular damage in human varicose veins. Journal of vascular surgery. Venous and lymphatic disorders, 9(2), 428–434. Read it here.

González-Alonso J, Calbet JA, Nielsen B. Muscle blood flow is reduced with dehydration during prolonged exercise in humans. J Physiol. 1998 Dec 15;513 (Pt 3): 895-905. Read it here.  

Ratchford, E. V., & Evans, N. S. (2017). Approach to Lower Extremity Edema. Current treatment options in cardiovascular medicine, 19(3), 16. Read it here.

Carvalho, C. A., Lopes Pinto, R., Guerreiro Godoy, M.deF., & Pereira de Godoy, J. M. (2015). Reduction of Pain and Edema of the Legs by Walking Wearing Elastic Stockings. International journal of vascular medicine, 2015, 648074. Read it here.