How To Stop Your Feet Swelling In Hot Weather

Last Updated on January 14, 2026 by Martina McKeough

Do you suffer from the curse of swollen ankles and feet particularly in the summer months? I’ve had the problem on and off for years and now have a number of tricks that I use to limit the problem. Here’s how to stop your feet swelling in hot weather with some simple products I use and strategies to keep them their regular size.

This post may contain affiliate links which means that we get a commission if you choose to make a purchase through the link. This is at no cost to you. Please read our disclosure page for more information.

Why Do Feet Swell in Hot Weather?

There isn’t just one reason for feet swelling as it can be down to a multitude of factors but some of the most common include:

Vasodilation – When you body has to deal with high temperatures the blood vessels in your extremities tend to widen to release heat and cool the body. This can lead to more blood pooling in the lower extremities, causing swelling.

Fluid Retention –Heat can cause the body to retain more fluid as a way to stay hydrated and maintain optimal temperature. This excess fluid often accumulates in the feet and ankles due to gravity.

Reduced Activity Levels – Hot weather stops you moving around so much so you sit around more in one position for too long. This lack of movement can reduce blood circulation in the legs and feet, causing fluid to pool and swelling to occur. I have this particularly when I am sat at my desk for too long.

Dehydration – Dehydration can also contribute to swelling. When the body is dehydrated, it tends to retain more water to compensate for the lack of fluid intake, which can lead to swelling in the feet and ankles.

Swollen feet in hot weather can be uncomfortable and inconvenient so here is what I do when the hot weather strikes.

What To Drink To Reduce Swelling In Feet?

I always try to drink more water when it is hot to stay hydrated and so that I flush out any excess salt that can cause fluid retention.

I am a water lover but there are some herbal teas that can also help with water retention such as dandelion tea if you want to try something different.

Elevate Your Feet

I’ve got into the habit of elevating my feet when I can to help stop the fluid pooling in my ankles. I use a wedge foot elevation pillow and lie down for 15 minutes at a time to help the problem (it makes it easier that I work from home). I have a guide to some of the best leg elevation pillows if you want to read about some of the best that are currently on the market.

At night I use it on the sofa when I’m watching TV and I hardly notice I’m using it. It’s just a good habit to get into to rest your legs.

Hot Weather and Swollen Ankles Means You May Need Compression Socks

Compression socks and tights aren’t my favorite item to wear but if I feel the swelling is too much I put them on.

These compression devices help to promote blood flow back towards the heart to prevent it pooling in your legs and feet. By improving circulation, compression socks and tights reduce the likelihood of fluid leaking out of blood vessels and accumulating in the surrounding tissues, which is a common cause of swelling.

They also help to prevent Venous Insufficiency. This is when the blood vessels tend to dilate and struggle to return blood to the heart. Compression socks and tights help counteract this by providing external support to the veins, making it easier for them to function correctly.

The only problem is that in hot weather they are often the last thing you want to wear so I tend to wear them only when I am at home where it is cooler on in an office.

Try to Stay Active

Regular exercise improves circulation and helps prevent swelling so where I can I make sure I get up from my desk once an hour at least to walk around.

Prolonged sitting or indeed standing in one position isn’t great so you need to be be able to move around more.

At lunch I spend a little longer on my feet or take a walk to stop the problem. You don’t need to do vigorous exercise just simple walking to get your body moving.

A Simple Heat Edema Treatment at Home is To Keep Cool

When it is hot outside then you need to try and stay cool to avoid the horrible swelling.

I work from the coolest room in my house but even that isn’e enough sometimes so there are a few other things I do.

I use ice slippers on really hot days to cool down by feet. There are great not just for the swelling but to help my tendonitis as well.

I also have a USB desk fan that I have on as I work which keeps me cool. If you have air conditioning that helps but sadly I live in a listed building in the UK so I can’t install it.

Oh and at the end of a long hot day I use a cool foot soak to help reduce swelling and give my feet some relief. I usually add a peppermint foot soak to the water for a little extra zing. Try and avoid hot showers and baths as the hot water can cause blood vessels to expand and lead to increased swelling.

You can also use essential oils. I have a list of essential oils that can help reduce swelling in your feet and legs that you can also use to help.

By incorporating these tips into your routine, you can help manage and prevent swollen feet in hot weather.

Feet Swelling Sitting At Desk – Massage Your Feet

Massaging your feet can also help to stimulate circulation and reduce any fluid build up the only problem not everyone can do this if they have a disability or aren’t flexible.

So you could consider investing in a circulation booster machine which can make all the difference. They are a little pricey so they aren’t for everyone but if you are suffering from swelling regularly then it might be worth biting the bullet and buying one.

If you can’t afford one think about learning some foot exercises that you can do to help instead.

Limit Your Salt Intake

I have to confess I am a salt fiend and love it on my food but it really isn’t good for you.

So in the summer I really try and reduce my sodium intake to prevent fluid retention. I also use Lo-salt instead of the real deal to help.

Use Anti-Inflammatory Creams or Gels

Anti-inflammatory creams and gels have ingredients that can help to reduce swelling so they are worth a try in hot weather.

I actually have another secret weapon and that is Mamma Mio cooling legs gel. I tend to pop some on my feet and legs when I am getting ready in the morning and it really helps. You can obviously top it up during the day if you feel really hot.

If you can’t get that particular brand Antistax does something similar or see if you can find Margaret Dabbs Black Leg Masque which I have also used but is slightly more messy and difficult to use daily.

Wear Comfortable Shoes

This is obviously a foot blog so shoes have to be mentioned as well because the wrong footwear is going to cause you problems.

Make sure you wear shoes with good support and avoid anything too tight that will restrict your blood flow.

Shoes are so important for your foot health so spend time choosing the right ones for your feet.

Avoid Alcohol

Finally avoid alcohol where you can as it can cause dehydration and make the swelling worse.

Plus if the weather is hot and I’ve been drinking it can also give me leg cramps which are horrible. So where possible limit your intake and if you are drinking make sure you drink plenty of water as well.

By incorporating these tips into your routine, you can help manage and prevent swollen feet in hot weather.

*This site is owned and operated by Chicpedi.com. Chicpedi.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. As an Amazon Associate, I earn from qualifying purchases.