Summer Heat Takes Its Toll On Legs & Feet: What are the Common Symptoms & How to Stay Comfortable & Safe

As temperatures soar across the country, many people find they are impacted by the heat — suffering from increased swelling to worsened varicose veins and muscle fatigue — and their comfort and wellbeing suffers as a result.

When your body heats up, blood vessels naturally dilate (expand) to help cool your body. In your legs, this leads to fluid pooling in the lower extremities. That's why so many of us experience swollen feet, aching calves, and heavy legs during hot weather.

Common Heat-Related Leg Symptoms Include:

• Swelling (heat edema): Warm temperatures cause veins to expand (vasodilation), making it harder for blood to return to the heart. This causes swelling as the blood pools — usually around ankles, lower legs, and feet due to gravity and the heat of the ground. 
• Varicose vein discomfort: Heat can intensify pain or throbbing in those with existing vein conditions.
  
• Muscle fatigue and cramps: Dehydration and electrolyte loss can lead to muscle tightness or spasms.
  
• Increased risk of blood clots: For those vulnerable, prolonged sitting or standing in heat can exacerbate clot risk.
  
• Burning sensation: Often caused by nerve irritation or poor circulation. Heat rashes are common too as sweat can become trapped and cause small, itchy bumps or raised red patches.

Who Is Most at Risk?

Older adults, pregnant women, people with circulatory issues, or those who stand for long periods — such as retail or salon workers — are especially susceptible to leg-related heat effects.

Tips for Leg Health in the Heat: 

• Stay hydrated to keep circulation strong and reduce swelling. Electrolyte concentrate or powders, rich in potassium and magnesium, added to your water bottle can help boost your resilience. One of my go-to's is Bodybio Elyte Electrolyte Concentrate.
  
• Seek shade and elevate legs periodically to improve blood flow. If you can, take a cool shower or bath and apply a cooling cream or mask to reduce swelling while lying flat with your legs raised at right angles to the wall. Legology Jelly-Lite, a chilly hydrating mask, works brilliantly to do this and leaves your legs feeling lighter, supple, and comforted. 
• Wear loose, cotton clothing and compression garments to support vein health. The best compression wear also helps regulate body temperature.
  
• Exercise during cooler parts of the day to avoid overheating. Wear moisture-wicking leggings made from a cotton-spandex blend for comfort and breathability.

Finally: Don’t ignore leg pain or swelling during a heatwave. It might seem minor but can signal more serious issues like poor circulation or even deep vein thrombosis.

As summer continues, understanding how heat affects the body — especially the legs — can help you stay active, comfortable, and pain-free.