In summer, with rising temperatures, it is common for the body to undergo some natural adaptations to maintain thermal balance. In this process, one of these responses may be fluid retention, which is quite common on hotter days.

Vascular health specialist Dr. Anna Paula Weinhardt explains that fluid retention occurs because the body reacts to heat by adjusting blood circulation and body temperature control mechanisms. This process can encourage the accumulation of fluids, especially in the legs and feet.

“In summer and in periods of high temperatures, blood vessels dilate to facilitate the dissipation of heat through the skin. This natural regulation mechanism ends up making the return of blood and tissue fluids to the heart slower”, he explains.

Factors that contribute to swelling

According to the doctor, the swelling noticed by many people happens because part of this liquid leaks from the vessels and accumulates between the cells. In addition to vasodilationanother factor that contributes to this situation is the greater loss of water and electrolytes through sweat, common on hot days, which can lead the body to retain fluids as a form of compensation. “As our body is intelligent and protective, to avoid dehydration, the body activates hormones that stimulate sodium and water retention”, he explains.

For people who already have some circulatory predisposition, such as venous insufficiency, varicose veins, diabetes or hypertension, swelling tends to be more intense. This occurs because these conditions, associated with vasodilation caused by heat, make venous return even more difficult and favor the accumulation of fluids in the legs.

Habits to prevent fluid retention

To overcome fluid retention, improve circulatory health and live the summer with greater well-being, Dr. Anna Paula Weinhardt recommends the adoption of 5 essential habits. Check it out!

1. Proper hydration

Maintaining a good water intake throughout the day helps the body regulate temperature, improves blood circulation, helps with blood pressure control and promotes the elimination of toxins.

2. Regular exercise

Moving the body daily stimulates venous return. Therefore, it is worth investing time in walking, swimming, cycling, dancing and strengthening exercises, especially calf exercises, which will help return blood to the heart and reduce the accumulation of fluid in the lower limbs.

3. Leg elevations at the end of the day

Elevating the legs for a few minutes facilitates the return of blood to the heart, relieving swelling, feelings of heaviness and tiredness in the lower limbs. This simple habit can be incorporated into your daily routine at the end of the day as a circulatory self-care strategy.

4. Balanced diet

A diet rich in natural foods, with a good supply of fiber and low consumption of ultra-processed foods and sodium, contributes to less inflammation and better fluid balance in the body.

5. Complementary strategies

Massages, such as lymphatic drainageand the use of compression stockings helps venous and lymphatic return, being additional and complementary resources for relieving swelling.

“Fluid retention in the heat is not just an aesthetic discomfort, but a sign of the body’s adaptation that deserves attention, especially when the condition is frequent or associated with pain, a feeling of heaviness or circulatory changes. A more balanced and healthy lifestyle can offer greater well-being for those who suffer from water retention”, concludes Dr. Anna Paula Weinhardt.

By Maria Julia Cabral