Swollen Legs in Summer: Causes, Prevention, and Treatment

Summer with exposure to very high temperatures favours the appearance of swollen legs.

To cope with hot environments, our body reacts by increasing cutaneous blood flow, allowing heat from the interior of the body to transfer to the skin. Sweating is also another mechanism for heat loss. We sweat more to cool ourselves down, a natural process called thermoregulation.

As heat causes the dilation of blood vessels throughout the body, it can cause an imbalance between the amount of blood flowing down to the legs and the blood returning. In other words, heat causes vasodilation of blood vessels, leading to an overload in circulation. Thus, on hotter days, legs can become swollen—especially in individuals who already have a history of vascular problems.

The origins of circulatory problems can be arterial, venous, or lymphatic. Regardless of the origin, the following habits help prevent oedema (swelling):

Stay hydrated

Drink enough water to increase hydration and avoid fluid retention.

Reduce salt and alcohol intake

Both salt and alcohol are substances that promote fluid retention, which hinders blood circulation.

Consume more fruits 

Consume more fruits like melons, watermelons, and strawberries. Besides being high in water content, they help replenish potassium, which is lost through sweat in hot weather.

Apply cold

When your legs feel heavy, apply cold water showers or cold compresses.

Massages

Perform massages from the ankles to the knees to support circulation.

Elevate the legs

Lie down and raise your legs to aid venous return and reduce circulatory problems.

Exercise

Engage in leg exercises. Walk, swim, or cycle for 30 minutes or more per day. Another simple exercise is repeatedly rising onto tiptoes.

Avoid processed and ultra-processed foods

These foods contain excessive salt, sugar, and fat, which impede blood circulation and can cause or worsen inflammation of blood vessels.

Thordis Berger

Chief Medical Officer Holmes Place