How to manage swollen ankles and feet during UK heatwave with expert's six tips

Prepare yourself as Britain is currently experiencing a major heatwave!

The UK has been enjoying glorious sunshine this week, with certain areas reaching an impressive 31C. The sizzling weather conditions grasped the nation from Monday and are expected to continue until Thursday.

Brits have been advised to keep hydrated as temperatures are skyrocketing. While it's hard not to notice the excess sweat you're producing in this heat, have you taken a moment to observe your feet recently?

Apart from the hot and humid nights, another tell-tale sign of a heatwave may be swelling in feet and ankles. For some individuals, the high temperatures can cause fluid build-up in their bodies, resulting in a swollen and puffy appearance known as oedema, the NHS explains.

Several users on X, previously known as Twitter, recently flocked to the site to share their experiences of swollen ankles. A user expressed: "Oh and my feet and ankles are so swollen idk why."

Another chimed in with: "Now why are my feet swollen? Was I really outside that long today? Wow."

Given the widespread confusion, we revealed few useful tips to help relieve the swelling. These suggestions come courtesy of Kate Booker, a nutritionist at Nutrition Geeks, who shared six helpful hints.

Six pieces of advice to avoid fluid retention and swollen ankles:

1. Stay active

Encourage fluid circulation in your body by moving around frequently and avoiding lengthy periods of sitting down which can lead to fluid accumulation in your ankles.

Kate advised: "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. Cook from scratch

Kate suggests avoiding packaged and processed foods high in processed salt, as it can increase swelling in your body.

She further added: "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. Feet above head

If your ankles are swelling from the heat, elevating your feet can be beneficial. Kate explained: "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. Feet on the Earth

It's no secret that wearing tight shoes can exacerbate foot swelling in hot weather.

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

5. Stay hydrated

Staying hydrated is crucial when it's hot outside, and Kate recommends drinking filtered water. She clarified: "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."

6. Massage

If you're struggling with swollen feet, giving yourself a foot massage can help "increase circulation and stimulate blood flow", according to Kate.

To help support drainage you could do "gentle, sweeping motions towards the heart". She added: "You could use an oil like coconut oil or olive oil."