Why Your Feet Swell in Hot Weather and What You Can Do About It

Spring has arrived and another Queensland summer is around the corner. As temperatures rise, many people notice their feet and ankles swelling more than usual. This is called heat oedema, a common warm-weather issue that can cause discomfort and make shoes feel tighter than they should.

If you live in Albany Creek, North Brisbane or surrounding suburbs, you are probably no stranger to long stretches of hot, humid days. Understanding why your feet swell in the heat is the first step towards finding relief.

What Causes Heat Oedema?

Feet can swell for several reasons, but heat plays a big role. Here are the most common causes.

1. Dehydration

When you become dehydrated, your body tries to retain as much fluid as possible. This can cause fluid to accumulate in the tissues of the feet and lower legs, worsening swelling. Given Brisbane’s summer heat, dehydration is extremely common and an often overlooked trigger.

2. Blood vessel dilation

Hot temperatures cause your blood vessels to expand so your body can cool itself. This is normal, but the extra expansion can allow fluid to leak into nearby tissues. The result is swelling through the feet, ankles and often the lower legs.

3. Prolonged standing or sitting

If you spend long periods on your feet or seated, especially in hot weather, the veins in your legs work harder to push fluid back towards the heart. Gravity pulls fluid downwards, slowing circulation and encouraging swelling.

When these factors combine, fluid builds up and swelling increases, especially by the end of the day.

Who Is More Likely to Experience Foot Swelling in Hot Weather?

Certain factors can increase the likelihood of swelling during Queensland summers.

• Age. Circulation naturally becomes less efficient with age.

• Health conditions. Heart, kidney and liver disease, venous insufficiency, lymphatic issues, arthritis, infections and obesity all increase the risk of swelling.

• Medications. Blood pressure medications, anti-inflammatories and some hormonal treatments may cause fluid retention.

• Pregnancy. Pregnancy already increases fluid retention and heat amplifies the effect.

People living in warm climates like North Brisbane are more exposed to heat triggers, which is why swollen feet are a frequent complaint in podiatry clinics.

How to Reduce Foot Swelling in Hot Weather

Here are practical steps you can take to reduce swelling during summer.

Stay cool

• Avoid being outdoors in the middle of the day when the heat peaks.

• Spend time in shaded or air-conditioned areas.

• Use small portable fans or cooling sprays.

• Finish your shower with a burst of cold water down the legs to encourage circulation.

Hydrate properly

It may seem counterintuitive, but drinking more water helps prevent swelling by reducing fluid retention. Keep a water bottle on hand or leave an iced bottle in the car so you always have cool water available.

Move regularly

Movement activates the calf muscles, which act as a natural pump to assist circulation.

• If standing, perform calf raises.

• If sitting, circle your ankles or lift your heels and toes.

• Walking, swimming and cycling all help reduce fluid build-up.

If pain or stiffness limits your ability to exercise, book a podiatry assessment for targeted guidance.

Elevate your legs

Whenever possible, lift your feet above heart level. This reduces venous pressure and helps fluid drain. Pump your ankles gently while elevated to improve results.

Wear compression socks

Medical grade compression socks help reduce fluid pooling in the lower legs. Proper fitting is important to ensure the right compression level.

Watch your salt intake

Salty and highly processed foods increase fluid retention. Reducing these foods can improve swelling more than many people realise.

Choose the right footwear

Proper footwear makes a noticeable difference during the warmer months. Aim for:

• Lightweight and breathable materials

• Supportive soles

• Adjustable straps or laces for when swelling fluctuates

Avoid synthetic socks that trap heat. Wicking materials help keep feet cooler and drier.

When You Should Seek Medical Help

Swollen feet are often harmless, but sometimes they signal a more serious issue. Seek medical attention if:

• Swelling becomes severe, persistent or rapidly worsening

• Swelling is painful or limits your ability to walk

• You experience symptoms such as shortness of breath, chest pain, fever or redness

• Swelling occurs in only one leg, which may indicate deep vein thrombosis (DVT)

• Your swelling is not improving despite lifestyle changes

If swelling is impacting your daily activities or comfort, a North Brisbane podiatrist can assess circulation, footwear, biomechanics and any underlying causes.

The Lowdown on Summer Foot Swelling

Foot and lower limb swelling is common during hot Queensland weather, but most cases are manageable with a few simple strategies. Keep hydrated, stay cool, choose appropriate footwear, move regularly, use compression where needed and elevate your legs when possible.

If your swelling persists or you are unsure of the cause, book an appointment at My Family Podiatry. We help patients across Albany Creek and the wider North Brisbane area stay mobile and comfortable throughout the summer months.

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