Rising temperatures during the summer bring various health effects, with one of the most common being swelling of the legs and feet due to the dilation of peripheral blood vessels. This phenomenon occurs because the body seeks to regulate its temperature through sweating and dilation of blood vessels, which slows down blood flow and promotes its accumulation in the extremities.
According to the Spanish Society of Community Pharmacy (SEFAC), the syndrome of tired legs already affects between 20% and 30% of the adult population, being up to five times more common in women, and approximately 50% of people over 50 years old experience it. Those with venous insufficiency are particularly vulnerable in summer, as the heat exacerbates venous dilation, allowing fluids to escape into the interstitial space and causing swelling and edema in the legs. Factors such as endocrine, renal, cardiac diseases, and certain medications can also contribute to this condition.
Furthermore, the dilation of blood vessels during the summer can increase the risk of orthostatic hypotension, a sudden drop in blood pressure upon standing, which can cause dizziness or fainting. This risk is especially high in older people and those with cardiovascular problems. The combination of heat and sedentary behavior, typical in long travels, is also a risk factor for the development of deep vein thrombosis (DVT), a serious condition that worsens with prolonged immobility in the same position.
Dr. Daniela Silva, specialist in Internal Medicine and E-Health Medical Manager at Cigna Healthcare Spain, explains that “vasodilation is a self-regulation mechanism of our body, which is activated in order to maintain an adequate body temperature. However, in people with a less competent venous system, the combination of heat and gravity favors the accumulation of fluid outside the blood vessels, manifesting as leg swelling.” She emphasizes the importance of hydration and proper nutrition, as well as the incorporation of an exercise routine to reduce this swelling during the summer.
Faced with this situation, Cigna Healthcare experts recommend a series of measures to mitigate the effects of swollen legs:
- Adequate hydration and healthy eating: Drinking enough water and avoiding sugary and alcoholic drinks is crucial to keep blood less viscous and prevent fluid retention. Dr. Silva recommends between 1.5 and 2 liters of water per day. In addition, a diet rich in fresh fruits and vegetables is beneficial.
- Wearing light and loose clothing: Dressing in clothes that facilitate circulation and transpiration is essential. Tight and cotton clothing should be avoided, as this material retains moisture, and, if necessary, graduated compressors should be worn to improve circulation.
- Avoiding prolonged sun exposure: Staying in cool and shaded areas and cooling affected areas with cold water or refreshing gels can help counteract vasodilation and improve circulation.
- Engaging in moderate exercise: Activities like swimming and aquagym are excellent due to the benefits of water and muscle movement. Specific exercises for the legs, such as stretching and ankle movements, are also recommended.
- Moving during long trips: It is essential to move and stretch periodically during prolonged journeys. Making frequent stops to stretch your legs, walking down the airplane or train aisle, and wearing comfortable shoes and loose clothing can help significantly.
These recommendations not only help better cope with summer, but also contribute to preventing complications associated with swelling and venous insufficiency, providing a useful guide for those suffering from tired legs during the summer season.
Source: MiMub in Spanish
