Summer is the season many people wait all year for. Sunshine, fun, outdoor activities, warm weather, watermelon. Doesn’t everything just feel better in the summer? While the love for this season is undeniable, there is something about it that many of us don’t love: the fact that summer also means swollen feet and ankles.
But why? Why does this beloved season mean the swelling of your feet and ankles?
You can thank something called heat edema. Read on to find out why leg swelling often worsens in the summer heat, and what you can do about it.
Why Does Leg Swelling Happen in Hot Weather?
Warm temperatures cause blood vessels to widen as part of the body’s natural cooling process. This helps release heat, but it can also make circulation less efficient in the legs.
When blood does not move upward as easily, pressure inside the veins can increase. That pressure may allow fluid to collect in surrounding tissues, leading to swelling. This is why ankles and feet often look more swollen later in the day or after long periods of standing, walking, or sitting in the heat.
For people with existing vein issues, symptoms may become more noticeable during summer months.
What Is Heat Edema?
Heat edema specifically is this swelling that occurs when temperatures are high. As stated by the University of Michigan, “heat causes the blood vessels to expand (dilate), so body fluid moves into the hands or legs by gravity.”
There are some people that are more at risk of heat edema than others. This includes people who are not used to being in hot climates. Their bodies have not had time to acclimate to the high temperatures and may suffer as a result.
Additionally, people who are overweight also are at a higher risk of heat edema due to their tendency to hold more water, as well as people who are older.
However, heat edema can also occur in young, healthy people, so be attentive to signs you may have edema.
Tips for Managing Leg Swelling in the Heat
Common Triggers for Summer Leg Swelling
Heat alone is not always the only reason swelling develops. Several daily habits and health factors can make it worse.
Standing for long periods can allow fluid to pool in the lower legs. Sitting too long at work, in the car, or on a flight can have a similar effect. Travel often combines heat with inactivity, making swelling more likely.
Dehydration, salty foods, hormonal changes, and some medications may also increase fluid retention during warmer months.
In some cases, swelling is a symptom of an underlying vein condition rather than heat itself.
Can Vein Disease Cause Leg Swelling in the Heat?
Yes. Vein disease is a common cause of recurring leg swelling. Healthy veins use one-way valves to help blood travel back to the heart. When those valves weaken, blood can flow backward and pool in the legs. This is often called chronic venous insufficiency.
Symptoms may include swelling, aching, heaviness, throbbing, visible varicose veins, and skin changes. Hot weather can make these symptoms feel worse because veins naturally expand in higher temperatures.
How to Deal with Leg Swelling in the Heat
Simple daily habits may help reduce swelling and improve comfort.
Elevating your legs while resting can help move fluid out of the lower legs. Walking regularly can also help because calf muscles support healthy circulation.
Staying hydrated may help the body maintain normal fluid balance. Compression stockings may reduce swelling for some people by supporting vein function. Taking breaks from sitting or standing in one position can also make a difference.
If possible, cool indoor environments, fans, or rinsing your legs with cool water may help after spending time in the heat.
How to Prevent Leg Swelling
The best way to avoid swelling due to heat is to stay out of hot temperatures. If you live in a climate where that is not an option, then try to stick to cool areas as much as possible.
In addition, staying hydrated will help to keep overheating and pooling issues at bay. Be sure to also move regularly and never spend too much time sitting or standing in one place as this is known to cause uncomfortable leg swelling as well.
When Should You Worry About Swollen Legs?
Occasional mild swelling after a hot day may not be serious. However, frequent or worsening swelling should be evaluated.
Seek medical attention if swelling:
- Happens often
- Affects one leg more than the other
- Causes pain or tenderness
- Comes with redness or warmth
- Leads to skin discoloration
- Does not improve with rest
- Happens with shortness of breath
These symptoms may need prompt medical care.
Can Vein Treatment Help?
If swelling is related to vein disease, treating the underlying problem may help reduce recurring symptoms. Modern vein treatments are minimally invasive and performed in an outpatient setting.
Depending on your diagnosis, treatment options may include Endovenous Laser Treatment (EVLT), Radiofrequency Ablation (RFA), VenaSeal™, Sclerotherapy, or Ultrasound-Guided Sclerotherapy.
A vein specialist can recommend the best option based on your symptoms and ultrasound findings.
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How to Treat Swollen Legs
Sometimes treating heat edema can be as simple as elevating your feet and lowering your salt intake. However, if that is not proving to be enough, your heat edema may be a sign of greater venous insufficiency. This can be alleviated by compression stockings but can only be treated by a type of procedure called endovenous ablation. These forms of treatment are used to collapse or close damaged veins so that blood can be directed to healthy veins.
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