The NHS warns that rising temperatures can cause heat oedema - swelling in the feet and ankles - but a nutritionist has shared six simple, medication-free ways to reduce the discomfort during the heatwave10:43, 27 May 2026The sun has made a very welcome return to British shores, with the highest temperature record for May being broken on two consecutive days. The scorching spell is expected to continue for several more days, with amber and yellow health alerts currently in place across numerous regions throughout the UK.‌An official heatwave is declared when temperatures exceed the heatwave threshold for three consecutive days, which varies between 25C and 28C across different regions.‌While most of us leap at the opportunity to soak up the rays, top up our tans and enjoy a 99 ice cream cone in the glorious sunshine, the sweltering nights, chafing and uncomfortable health consequences are considerably less enjoyable.‌So if you find yourself struggling with the heat this week, it's well worth keeping a close eye on your feet. One lesser-known side effect of a heatwave is swelling in the feet and ankles.The NHS points out that for certain people, rising temperatures can trigger fluid retention in the body, resulting in a swollen, puffy condition known as oedema.Social media users on X, formerly known as Twitter, have taken to the platform to share their own 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 panic, as we've got some handy advice at the ready. Kate Booker, a nutritionist at Nutrition Geeks, has shared six helpful hints...‌1. Keep movingPromote healthy circulation throughout your body by staying active regularly and steering clear of extended periods of sitting, which can result in fluid gathering 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. Cook meals from scratchKate suggests avoiding pre-packaged and processed foods that contain high levels of processed salt, as this can heighten swelling across your body.She continued: "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 raised above your headIf your ankles are swelling because of the heat, raising your feet can prove helpful.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. Bare feet on the groundIt's well established that wearing tight-fitting 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. Stay properly hydratedStaying hydrated is essential, especially during a heatwave, and wellness expert Kate suggests opting for filtered water. She said: "When we sweat, we sweat out minerals too so keep in mind that these will need to be replenished."She pointed out some key minerals to prioritise: "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 back on alcohol and moderating caffeine consumption to prevent dehydration.6. MassageFor anyone dealing with swollen feet, Kate proposes a DIY foot massage to "increase circulation and stimulate blood flow".Article continues belowTo help with drainage, she recommends using "gentle, sweeping motions towards the heart". She added: "You could use an oil like coconut oil or olive oil."