Swollen feet, heat rash and chafing: 30-second ways to cool down and stay comfortable in the shock heatwave

Good day, sunshine – the temperature is hotting up... and with it, a list of possible health complaints. While some of us rejoice when the thermometer climbs towards the late 20s, others grin and bear it through a sea of heat-related issues.

‘Think of your body as a finely tuned machine that’s constantly working to keep everything in balance,’ says Dr Todd Green, lead GP for healthcare provider Kry Livi. ‘Your temperature, your blood sugar, your hydration levels – it’s all being quietly managed, all the time. When the weather suddenly heats up, that system gets a shock it wasn’t prepared for.’

As well as more serious heat-related health problems including heart attacks, strokes and organ stress, there are other more minor complaints that the hot weather brings. Here are some of the most common, and how to nix them, fast.

The problem: chafing
‘Chafing is one of those things people feel embarrassed to talk about, but it’s incredibly common and it can genuinely ruin a summer’s day,’ says Dr Todd. ‘What you’ll notice is red, raw, sometimes blistered skin, most often on the inner thighs, under the arms, under the breasts, or in the groin area. It burns, it stings and, once it’s there, it’s hard to ignore. Hot weather makes it so much worse because sweat is the real villain here, softening the skin, breaking down its natural barrier, with the salt and acidity adding to the irritation. Add friction from skin rubbing against skin or against clothing, and you’ve got a recipe for real discomfort.’

Fast fixes: ‘Apply a barrier cream or anti-chafing balm to vulnerable areas before you head out; even plain petroleum jelly does the job. Anti-chafing thigh bands are a brilliant option that many people swear by. And if it’s already happened, keep the area clean and dry, use a fragrance-free moisturiser, and let the skin recover.’

The problem: swollen feet
‘Puffy feet in the heat are more normal than people think, but that doesn’t make them any less uncomfortable or worrying if you don’t know what’s causing them,’ says Dr Todd. ‘The reason it happens comes down to how your body tries to cool itself. It widens the blood vessels close to the skin’s surface, a process called vasodilation, to release heat. But when those vessels expand, fluid can leak out into the surrounding tissue. Gravity does the rest, pulling that fluid down into your feet and ankles. Spend a long day on your feet in the heat, and you’ll really notice it. For most people, this is entirely harmless. That said, there are times to take it more seriously. If only one foot or leg is swollen rather than both, if there’s pain or redness, or if swelling comes with breathlessness or chest pain, please seek medical attention promptly.’

Fast fixes: ‘Keep moving – those calf muscles act as a natural pump for your veins. Drink water, change into comfortable, well-ventilated shoes. When you do sit down, put your feet up – and try compression socks. They can also make a real difference for people who are on their feet a lot.’

The problem: heat rash (prickly heat)
‘Heat rash is one of the most common complaints we hear about in summer and, while it’s not dangerous, it can be miserable,’ says Dr Todd. ‘It shows up as a red, slightly raised rash made up of lots of small spots, and it itches and prickles in a way that’s hard to ignore. It tends to appear wherever the skin is covered or where clothing sits close to the body. It happens because hot weather causes us to sweat more and sometimes the sweat glands get blocked. When that happens, sweat gets trapped under the skin, causing those small pockets of irritation and swelling.’

Fast fixes: ‘Cool the skin down; placing a cool, damp cloth on the rash can bring real relief. Resist the urge to scratch – calamine lotion or an antihistamine can take the edge off the itch. Steer clear of heavily scented products on affected skin, as they’ll make it worse. Most heat rash clears up within two to three days once you’re out of the heat.’

The problem: nosebleeds
‘People are often surprised by this one, but nosebleeds really do become more common in hot weather, and there’s a clear reason for it,’ says Dr Todd.

‘The inside of your nose is lined with tiny, delicate blood vessels that are very sensitive to changes in temperature and humidity. In hot weather, two things happen. First, the heat causes those vessels to dilate and carry more blood, which means they’re under more pressure and more likely to rupture with even mild provocation, like blowing your nose or sneezing. Second, the dry air that often comes with summer, both outdoors and indoors if you’re using air conditioning, dries out the moist lining of the nose, making it fragile and prone to cracking.'

Fast fixes: ‘Sit upright, lean slightly forward rather than back (you don't want to swallow blood), and pinch the soft part of your nose firmly for a full 10 to 15 minutes. An ice pack on the bridge of the nose can help. If it doesn’t stop, or if nosebleeds are happening regularly, speak to your GP. To prevent them, stay hydrated and consider a saline nasal spray during hot spells to keep that lining moist. It’s a small thing that makes a real difference.’

The problem: breathlessness
‘This is the one that catches people off guard, because we don’t naturally connect hot weather with struggling to breathe. But the link is very real,’ says Dr Todd. ‘Your body is working much harder than usual just to keep your temperature stable. That extra effort demands more oxygen, which puts extra strain on your heart and lungs. At the same time, breathing in hot air can irritate the nerves in the airway, causing them to constrict. And if it’s humid as well as hot, the air itself contains less oxygen per breath, so even when you’re breathing normally, you’re getting less with each inhale.

‘For most healthy people, this will feel like getting out of breath more easily than usual or feeling that your breathing is shallower than normal. It passes once you’re somewhere cool and you’ve had a chance to rehydrate. But if you have asthma, COPD or a heart condition, hot and humid air is a serious trigger. And breathlessness comes on suddenly and severely, especially alongside chest pain or light-headedness, treat it as an emergency and call 999. That combination of symptoms should never be waited out.’

Fast fixes: stay out of the midday heat, keep cool and hydrated, wear loose light clothing and listen to your body. It’s usually very good at telling you when it needs a break.

And GH’s Dr Mo Khaki outlines other, unexpected health issues that can hit when the temperature rises.

‘Dizziness and fainting can occur because heat widens blood vessels and lowers blood pressure, which makes some people feel light-headed or faint, particularly if dehydrated,’ he says. ‘Drinking fluids regularly, avoiding too much alcohol and staying out of direct midday sun can reduce the risk.

‘Headaches are a common problem – heat and dehydration can both trigger headaches because the body loses fluid and salts through sweating. People are often surprised that even mild dehydration can do this. Sipping water regularly and staying cool indoors can help.

‘It’s not just your feet that might get swollen. ‘Puffy hands’ can be an issue – similar to swollen feet, blood vessels expand in the heat and fluid can temporarily collect in the hands and fingers. Rings can suddenly feel tight. Cooling down and moving around usually helps.’

It’s enough to make you head straight to your nearest beach to cool off... we’ll see you there!