Last reviewed: June 2026

Hot weather really does cause water retention, and here’s why. When temperatures rise, your blood vessels dilate to help cool the body down, allowing more fluid to leak into the spaces between tissues. The result is visible puffiness – particularly in the ankles, feet and stomach – and that frustrating feeling of being heavier and more bloated than usual. The good news is it’s temporary, and there’s plenty you can do about it.

Why do I look and feel fatter in hot weather?

If you’ve ever caught your reflection on a hot day and thought you looked puffier than usual, you’re not imagining it – and it’s not fat. What you’re seeing is water retention, and it’s your body doing exactly what it’s supposed to do.

When temperatures rise, your body works hard to keep itself cool by widening your blood vessels. This is great for regulating your temperature, but it also means fluid can escape more easily from your capillaries into the surrounding tissue. That fluid has to go somewhere – and it tends to settle in the most visible places: your stomach, ankles, hands and face.

The result is that familiar feeling of being heavier, puffier and somehow less like yourself, even if you’ve eaten and exercised exactly as normal. The number on the scales might even creep up slightly. But this is water weight, not fat – and it’s temporary.

Some people are more susceptible than others. Women are more likely to experience water retention generally, partly due to the influence of oestrogen on fluid balance – which is also why symptoms can worsen around menstruation or during the menopause. People with poor circulation or varicose veins may notice more pronounced swelling in the legs and ankles in hot weather. Certain medications, including some blood pressure drugs, corticosteroids and antidepressants, can also increase the likelihood of fluid retention as a side effect – so if you’re on regular medication and notice significant swelling, it’s worth mentioning to your GP.

Fortunately, there are steps you can take, along with herbal water retention tablets, to reduce the symptoms of water retention caused by the heat.

Foods that make heat-related water retention worse

Of course, holidays are a great time for treating yourself, but it is essential not to overindulge if you suffer from water retention. Too much rich food or alcohol place a great deal of pressure on the digestive system and could cause undesirable symptoms such as heartburn and indigestion, as well as causing you to retain fluid.

Sampling local delicacies and authentic cuisine whilst you’re on holiday is one of the delights of visiting another country, but be careful what you choose. As tasty as local foods such as olives, anchovies, pizza, Halloumi cheese or salted fish may be, they are high in sodium, which is a major contributor to fluid retention. For a full breakdown, see our guide to foods that cause water retention.

Rather than reaching for olives or other salty snacks, choose foods or drinks that contain natural anti-inflammatories such as ginger, blueberries, parsley, raspberries and cucumber.

When choosing fruits and vegetables, be mindful that some are more likely to cause bloating than others. For example, broccoli, kale and cauliflower are cruciferous vegetables and can cause gas, which could exacerbate the feeling of bloatedness.

Just as some foods make water retention worse, others actively support your body in releasing excess fluid. Focus on:

Potassium-rich foods: potassium helps balance sodium levels in the body, which directly reduces fluid retention. Good sources include bananas, avocado, sweet potato, spinach and lentils.

Natural diuretic foods: asparagus, cucumber, celery, parsley and lemon water all have mild natural diuretic properties, encouraging the kidneys to flush out excess fluid. Not sure which natural diuretic is most effective? We’ve compared the options.

Magnesium-rich foods: magnesium deficiency has been linked to increased water retention, particularly in women. Dark chocolate, nuts, seeds and leafy greens are all good sources.

Does drinking more water help with water retention in heat?

Cocktails and fizzy drinks are always appealing in the summer, especially when you’re on holiday, but, alcohol and carbonated beverages will exacerbate or even cause uncomfortable bloating so it’s best to try and stick to plain or naturally-flavoured water. Long flights can dehydrate you very quickly, so make sure you sip water on your journey.

When you’re travelling, it’s easy to forget to drink enough. A great solution is to carry a water bottle with you so that you can always top up on the go.

How to reduce puffy ankles and feet in hot weather

When you’re on holiday, you probably want to relax. And although it may be tempting to sit in the shade or lounge on a sunbed all day, exercise is important for reducing localised bloating and improving circulation to help get rid of water retention.

Long periods of being sedentary are particularly bad for swollen feet and ankles, so keep moving to avoid having to squeeze bloated, puffy feet into your sandals in the evening.

When you exercise, you lose more water through sweat and need to replenish your fluids, so make sure you drink plenty of water during and after your workout or run. Exercising in the early morning or evening rather than in the middle of the day will keep you cooler, as will wearing light-coloured and loose-fitting clothing.

Use the landscape to your advantage to help get rid of water retention:

• If you’re on the beach, try swimming every few hours to refresh and keep your circulation pumping. Just remember to always re-apply sun-cream after a swim, or any exercise that makes you perspire, and at least every two hours to protect and keep your skin moisturised.
• If you are on holiday in the countryside, enjoy a walk to soak up the sights and ease fluid retention
• If you are on a city break, think about walking between the sights rather than catching a bus or cab.

When you’re on a plane, you don’t have a lot of room to move, but it is very important to move about when you can. Standing and walking around the plane will help prevent fluid retention building up in your ankles. More importantly, it will keep your circulation moving to help reduce the risk of Deep Vein Thrombosis (DVT).

When to see a doctor

See your GP if:

• Swelling is significant, painful or only affects one leg: this can occasionally indicate a blood clot (deep vein thrombosis) and should be assessed promptly.
• Puffiness doesn’t improve after a few days, even when the weather has cooled.
• You experience swelling alongside breathlessness, fatigue or changes in how frequently you urinate: these can be signs of heart, kidney or liver conditions that affect the body’s fluid regulation.
• You’re pregnant and experiencing sudden or severe swelling, particularly in the face or hands.
• You’re taking medication and notice new or worsening swelling.

Oedema (the medical term for fluid retention in the tissues) is usually mild and manageable, but when it’s persistent or accompanied by other symptoms, it’s always worth getting checked out. This article focuses on temporary, heat-related water retention in otherwise healthy adults; if you have an underlying health condition, speak to your GP before making significant changes to your diet or taking any new supplement.

Natural remedies for water retention in summer

HRI Water Balance herbal water retention tablets contain ingredients such as Dandelion root and leaf, Uva-ursi and Buchu leaf designed to help reduce bloating caused by water retention.

 

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