An Article By Cecilia Brennan, Podiatrist – New Step Podiatry.
Why Feet Swell in Summer
When the weather warms up, many people notice their feet and ankles becoming puffy, tight, or uncomfortable. Summer swelling is extremely common, and in most cases it is a normal response to heat.
This swelling is known medically as oedema (or edema in American spelling), which refers to a build up of fluid in the body’s tissues. It often occurs in the lower legs, ankles, and feet because these areas are most affected by gravity and changes in circulation.
During hot weather, the body naturally adjusts blood flow and fluid balance to help regulate temperature. These changes can lead to temporary swelling, especially after long days of standing, walking, or sitting.
Understanding why summer swelling happens can help you manage symptoms, stay comfortable, and recognise when further assessment may be needed.
1. Heat Related Fluid Retention
In warm temperatures, the body works hard to keep cool. One of the main ways it does this is by widening blood vessels near the skin, allowing more heat to escape. This increases blood flow into the arms, legs, feet, and skin surface.
As a result, more blood than usual is circulating down into the feet and ankles. The body then has the extra challenge of moving all of that blood back up toward the heart again. Because the feet are the lowest part of the body, gravity makes this return journey much harder, especially when you are standing or sitting with your feet down.
When the blood and fluid do not move back upward efficiently, it can begin to pool in the tissues around the ankles and feet. This is what causes the visible puffiness or tight feeling that many people notice during hot weather.
This type of swelling often becomes more noticeable later in the day, particularly after time spent outdoors or being active in warm conditions. Many people describe their shoes feeling tighter or noticing deeper sock marks around the ankles.
For most people, this is temporary and improves once the body cools down, circulation settles and the legs are elevated.
2. Gravity and Long Days on Your Feet
Feet are at the lowest point of the body, so gravity naturally makes it harder for fluid to travel back upward once it settles in the lower legs.
During summer, people often spend more time on their feet, whether that is walking more while travelling, standing for long hours at work, or being active at events and gatherings. Prolonged standing places extra pressure on the veins and can reduce the efficiency of fluid return to the heart.
Even sitting with your feet down for extended periods can contribute, as the muscles of the calves are not pumping fluid upward as effectively.
Swelling from gravity is usually mild, but it can feel uncomfortable and may lead to aching or heaviness in the feet.
3. Dehydration and Salt Intake
Many people assume swelling comes from drinking too much water, but dehydration can actually make swelling worse. When the body does not get enough fluids, it responds by holding onto water as a protective mechanism. This can contribute to fluid retention in the feet and ankles.
Summer also tends to bring dietary changes. Salty foods are more common at barbecues, picnics, holidays and restaurant meals. Higher salt intake encourages the body to retain fluid, which can increase swelling, especially in warm weather.
Alcohol can also play a role, as it contributes to dehydration and can affect circulation.
Staying hydrated throughout the day and being mindful of salt intake can make a noticeable difference for people prone to summer swelling.
4. Travel and Sitting Too Long
Travel, especially long periods of sitting such as on flights or in cars, can lead to swelling in the feet and lower legs because circulation slows down when you stay still. As your body sits without much movement, the natural pumping action of your calf muscles is reduced. These muscles normally help push blood and fluid back up toward the heart, so when they are inactive it is easier for fluid to pool in the feet and ankles. This is one of the primary reasons people notice puffiness during and after long journeys.
In our 7 Essential Tips from a Podiatrist to Prevent Leg Swelling During Flights article, we explain that long periods of inactivity, together with the effects of gravity pulling blood toward the lower body, increase the pressure in the veins of the legs and feet. Over time this can cause fluid to leak out into surrounding tissues, resulting in swelling.
If you are prone to swelling when travelling, there are several simple strategies that can help reduce your risk and improve circulation.
To read our full podiatrist recommended tips for preventing leg and foot swelling during flights, visit our article here:
https://www.newsteppodiatry.com.au/7-essential-tips-from-a-podiatrist-to-prevent-leg-swelling-during-flights-podiatrist-belconnen-canberra/
5. Medical Conditions That Can Contribute
While summer swelling is often harmless, persistent or significant swelling should always be discussed with your GP, particularly if you have other medical conditions.
Swelling can sometimes be linked to circulation problems, vein issues, lymphatic conditions, pregnancy, or side effects of certain medications. More serious causes can include heart, kidney, or lung conditions, especially if swelling occurs even when the weather is cool.
If swelling is new, worsening, or present in only one leg, it is important to seek medical advice promptly.
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How to Reduce Swollen Feet in Summer
Simple strategies can make a big difference:
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Keep cool in hot weather with shade or air conditioning
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Avoid standing still for long periods when possible
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Move regularly if sitting for long periods
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Do gentle ankle circles, calf stretches and calf raises to encourage circulation
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Avoid tight socks or footwear
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Maintain a healthy weight to reduce pressure on the veins
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Speak with your GP if swelling is frequent or occurs in cooler weather
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Consider compression socks if recommended
When Should You See a Podiatrist or Doctor?
Swollen feet in summer are usually a normal response to heat and changes in circulation, but they should not be ignored if swelling is persistent, worsening, or uncomfortable.
Seek medical advice if swelling:
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is painful or sudden
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affects only one foot
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comes with redness or warmth
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does not improve overnight
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happens frequently
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occurs even when the weather is not hot
It is also important to speak with your GP, especially if you have other medical conditions, as swelling can sometimes be linked to heart, kidney, lung, or circulation issues.
If swelling is affecting your day to day comfort, a podiatrist can assess your feet and lower limbs and provide advice on supportive footwear and practical ways to reduce discomfort.
With the right care and support, most people can manage summer swelling well and stay comfortable throughout the warmer months.
Our podiatrists are here to ensure those in Canberra have access to quality services that can help individuals get the treatment they deserve.
