Stop ankles swelling in heatwave due to 'trapped fluid' with expert's six tips

Sunshine has returned to the UK – and weather maps suggest temperatures could rise as high as 34C for some. The hot spell will constitute the fourth heatwave of the summer so far. An official heatwave is declared when temperatures rise above the heatwave threshold for three consecutive days. That threshold varies from 25C to 28C across the country.

Many of us love sunbathing, topping up our tans and getting a 99 ice cream cone when it's hot. However, the sweaty nights, chafing and uncomfortable health repercussions aren't very fun.

So if you are experiencing hot weather this week, spare a thought for your feet. One less obvious symptom of a heatwave could be swelling in the feet and ankles.

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The NHS notes that for certain people, the elevated temperatures may lead to fluid retention in the body, causing a swollen, puffy condition known as oedema.

Social media users on X, formerly known as Twitter, have taken to the platform to discuss their experiences with swollen ankles. One user posted: "Oh and my feet and ankles are so swollen – I don't know why."

Another added their voice to the conversation, saying: "Now why are my feet swollen? Was I really outside that long today? Wow."

Sound familiar? Don't worry, because we've got you covered with some handy tips. Kate Booker, a nutritionist at Nutrition Geeks, has shared six helpful hints...

1. Keep moving

Promote fluid movement throughout your body by staying active regularly and steering clear of extended periods of sitting, which can cause fluid to gather in your ankles.

Kate recommended: "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!"

2. Prepare meals from scratch

Kate suggests steering clear of packaged and processed foods laden with processed salt, as this can heighten swelling throughout your body.

She went on to say: "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."

3. Legs elevated above your head

Should your ankles be swelling due to the heat, raising your feet can prove helpful.

Kate elaborated: "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."

4. Bare feet on the ground.

It's well-known that wearing constricting footwear can worsen foot swelling during hot weather.

Kate advised: "Allow your feet to breathe, walking barefoot without restrictive tight shoes. You'll also get the added benefit of grounding too!"

5. Maintain proper hydration

Staying hydrated is essential, especially during a heatwave, and wellness expert Kate suggests opting for filtered water.

She explained: "When we sweat, we sweat out minerals too so keep in mind that these will need to be replenished."

She highlighted some key minerals to focus on: "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."

Kate also advised cutting down on alcohol and limiting caffeine intake to prevent dehydration.

6. Massage

For those dealing with swollen feet, Kate recommends a self-administered foot massage to "increase circulation and stimulate blood flow".

To aid in drainage, she suggests using "gentle, sweeping motions towards the heart". She further mentioned: "You could use an oil like coconut oil or olive oil."