While we typically welcome the sight of clear blue skies and warm sunshine, hot weather can unfortunately sometimes lead to uncomfortable swelling in our hands and feet. If you notice your rings or shoes feeling significantly tighter during the sunny season, you might be dealing with a common condition known as heat oedema.
Swollen hands and feet can put a damper on summer activities with GP, Doctor Naveed Asif, GP at The London General Practice, noting that heat can influence blood circulation and fluid retention in the body.
He explained: “When temperatures rise, our bodies work hard to cool down by widening blood vessels.This process is crucial for keeping us comfortable, but it can lead to increased blood flow to our limbs, causing some heat buildup. Unfortunately, that can result in fluid leaking into surrounding tissues, which is why you might notice that extra puffiness.”
You may even notice that your hands and feet swell more if you’re at a high altitude or in a humid environment. This is because when you’re at “higher altitudes, the air pressure drops and that can affect how fluids move around your body, leading to swelling – especially if you’re not used to it” reveals Doctor Chun Tang, GP at Pall Mall Medical.
He added: “Humidity, on the other hand, makes it harder for your body to cool down through sweating, which can cause you to retain more fluid. The two together can make your hands and feet feel a bit like balloons.”
What is heat oedema?
According to the NHS website, symptoms of oedema include swollen or puffy ankles, feet or legs, skin that appears shiny or stretched, changes in skin colour, discomfort, stiffness, and indentations when you press on the skin.
“Heat oedema is swelling caused by hot weather and it usually affects the hands, feet and ankles,” explains Tang. “It’s fairly common, especially in warmer months or during a heatwave, and particularly if you’re not used to the heat. You might notice your rings or shoes feeling tighter – that’s usually heat oedema.”
Are certain people more at risk of heat oedema?
“Anyone can experience heat oedema, but some groups are more prone to it,” notes Asif. “For instance, pregnant women may see more swelling due to hormonal changes and fluid retention. Older adults and those with certain health conditions may also be at higher risk.”
Do specific lifestyle factors make it worse?
Yes. Certain lifestyle habits can worsen summer swelling. “Eating a lot of salty foods can lead to fluid retention, and spending too much time sitting or standing in the heat doesn’t help either,” advises Asif. “So, staying active and being mindful of your diet can make a difference.”
How can I manage recurring heat oedema during summer?
“Simple things like keeping your legs elevated when you’re sitting down and moving around regularly can help,” says Tang. “Try to avoid standing still for long periods and wear loose, comfortable shoes.
“If you’re indoors, keep cool with fans or air con if you can. Some people find compression socks useful too, especially if they’re on their feet a lot.”
Staying hydrated is crucial, Asif notes. “Drinking more water can actually help your body retain less fluid.
“Also, athletes often take cold baths after intense exercise to reduce swelling and inflammation. This practice constricts blood vessels, which can alleviate pain and speed up recovery, so is an effective way to handle oedema after a workout.”
Is persistent or severe swelling indicative of a serious health issue?
“Heat oedema is usually harmless, but if the swelling sticks around, gets worse, or comes with other symptoms like shortness of breath, chest pain, or skin changes, it’s important to get it checked,” says Tang. “Conditions like heart, kidney or liver problems can all cause fluid build-up, and you’d want to rule those out early.”
Moreover, Tang suggests contacting your GP if swelling is abrupt, painful, one-sided, or doesn’t subside after a couple of days of rest and cooling down.
“Your GP might suggest doing some blood tests to check things like kidney function, liver health or signs of inflammation, just to rule out anything underlying,” Tang advises. “Always better to be safe and get it looked at.”