Another heatwave has arrived, meaning hot nights are ahead this week as we head into the final months of summer.
Yellow and amber heat health alerts have also been issued across parts of the UK by the UK Health Security Agency (UKHSA) and Met Office, warning about the potential health issues the hot weather might affect.
Just one of the symptoms aggravated by heat can be swollen feet and ankles, which can make it difficult to get around due to the excess fluid when you want to enjoy the sunshine.
Kate Booker, nutritionist at Nutrition Geeks, spoke to The Mirror and revealed some tips on how you can prevent the health condition also known as heat oedema.
Hay Fever Relief: Top Tips
Some of the ways you can prevent swollen feet and ankles in the heat
Exercise is key
"Exercise daily, even if this is just a walk, boosts circulation and reduces the fluid build up.
"There's so many other benefits like boosting mood, making vitamin D from the sun and getting steps in too."
Keep your feet above your heart
"When your feet are higher than your heart, it allows the fluid to drain. You could also put them on a chair if you don't want them against a wall."
Try to cook from scratch
"We do need salt but it's better to avoid table salt which is processed and use a mineral rich sea salt that is unrefined instead.
"Eat a nutrient dense diet with antioxidants and real ingredients."
What is a heatwave?
Remember to stay hydrated
"When we sweat, we sweat out minerals too so keep in mind that these will need to be replenished.
"Some important minerals to consider are: potassium, highest in fruit and vegetables; sodium, which we can take from good quality sea salt; magnesium, which we can get from green leafy veg, dark chocolate and Epsom salt baths.
"Reducing alcohol and avoiding excess caffeine can help avoid dehydrating yourself."
Give yourself a foot massage
Kate told The Mirror that a foot massage can help "increase circulation and stimulate blood flow.”
To encourage the draining, you could try "gentle, sweeping motions towards the heart."
She also recommends using an oil such as coconut or olive oil.
Be careful choosing your footwear
"Allow your feet to breathe, walking barefoot without restrictive tight shoes. You'll also get the added benefit of grounding too."
Wondering why you suffer so much when it's hot?
— UK Health Security Agency (@UKHSA) August 8, 2025
People with conditions including heart, respiratory or kidney problems - or who are on certain medications - may be vulnerable to heat in general.
Read our blog post for more: https://t.co/AyOw2wepd5 pic.twitter.com/dax1matHL4
What is heat oedema and why does it happen?
This unpleasant swelling can happen because the heat around you causes your blood vessels to naturally expand (dilate), reports My FootDr.
Recommended reading:
-
Urgent warning for dog owners as heatwave set to hit UK this week
-
UK to enjoy another heatwave with 'strong sunshine' and over 30C predicted
The website adds: “As they do, fluid can leak into the surrounding tissues.
“Pair this with gravity encouraging the passage of larger volumes of fluid down into the legs, and you’ve got swollen feet, ankles and even legs."
It’s important to note that swollen feet and ankles could be due to other health problems and you should always consult a doctor if you have any health concerns.
Share