As temperatures soar across London, with a record-breaking 35.1°C earlier this week and Friday predicted to be the peak, many are experiencing swollen feet, puffy ankles, and tight rings. This heat-related fluid retention, known as oedema, occurs when blood vessels expand to cool the body, causing fluid to leak into tissues and collect in extremities due to gravity.
Analysis by footwear retailer Wards Shoes shows Google searches for “swollen feet in the heat” rise by 200% during hot weather, while searches for remedies increase by 350%. The NHS notes that higher temperatures can trigger oedema, leaving shoes tighter and rings harder to remove. Fortunately, experts have shared simple, effective fixes.
Legs Up and Cool Compress
Dr Mayoni Gooneratne, functional medicine director at PHC Clinics, recommends a “legs-up and cool-compress” ritual. Lie on your back with legs up the wall or propped over cushions, feet slightly above heart level, for 15–20 minutes, with a cool (not ice-cold) damp cloth over the swollen area. “This simple combination uses gravity to move trapped fluid back towards the heart and the cool temperature to gently constrict blood vessels, so you get faster relief with no medications,” she explains. Repeat twice daily and stay well hydrated.
Keep Moving—Even Gently
Flavia Morellato, lymphatic drainage expert, highlights stillness as a culprit. “In the heat, the lymphatic system naturally slows down and fluid retention becomes more common,” she says. Her advice: keep moving gently throughout the day with walking, calf raises, leg elevation, and deep diaphragmatic breathing. “Anything cooler on the body can also help support lymphatic flow,” she adds. “Try to avoid excessive sweating and overheating, as this can increase inflammation and swelling further.”
Reach for the Gua Sha
Ada Ooi, integrative Chinese medicine clinician, uses a gua sha tool with medium pressure, massaging in circular motions around the inner ankle bone for 5–10 minutes on each side. “This helps move excess moisture, stimulate circulation, and activate key spleen and kidney points,” she says. She also recommends elevating legs, doing gentle ankle pumps (pointing and flexing feet), and eating cooling TCM foods like cucumber and lettuce while avoiding fatty or salty meals on hot days.
Hydrate Smarter, Supplement Wisely
Kevin Leivers, pharmacist and founder of The Naked Pharmacy, stresses that “regular hydration with electrolytes must always come first,” as plain water isn't enough when sweating. He recommends magnesium supplements to “help regulate fluid balance and blood flow in the extremities” and a turmeric and black pepper combination, which is “naturally anti-inflammatory and great for reducing swelling in the heat.”
If swelling is sudden, painful, only on one side, or accompanied by breathlessness, contact your GP.
