Why do I swell up?

NCVF

When I go for walks, my hands and fingers swell up! My feet swole up a little today. Is it the heat? I know salt can have an affect, but I don't think I eat much salt. I don't use much if any when cooking, and most of my diet is made at home. Am I just fat and sweaty? What the french toast?

Alex729

I've noticed that my feet swell during heat and it's especially bad if I wear sandals. I assume it's my weight since I don't remember this happening when I was not as heavy. I drink tons of water and that doesn't seem to help. I'm hoping that as the weight comes off, the swelling will decrease.

kimpossible471

I just looked this up yesterday - my fingers were so swollen they hurt after about a 2 mile walk. The things I read point to several factors that can contribute (probably a combination...)

Heat
Excess Salt in diet
Carrying hands low while walking/jogging allow fluids to pool
dialation of blood vessels during exercise (body cooling mechanism)

I'm in southeastern WI too - it has been crazy hot the last few days....

NCVF

LOL. Yes, maybe my chubby Wisconsin fingers aren't used to it. I do walk with my hands just hanging to my side. I've tried doing a power walk, lifting my hands more. Maybe I need to pay attention and see if I notice a difference when I do that.

NCVF

I also don't notice a difference when I drink more water.

kellysue48

Mine do the same thing! My doctor told me it was because i am dehydrated. I told him i try to drink lots of water and it still happens. He explained that In the heat, and when you exert yourself, you have to stay well hydrated, that is first off. The other thing is that if you don't have enough salt, or potassium this will happen. Have you ever wondered why athletes drink Gatorade? It has a lot of sodium in it. I think people are so afraid of getting too much sodium that they shy away from it (which you should, normally) but when you are sweating and exercising, watch that you have some sodium. I am certainly not an expert, but i thought i would share. I am sure you could find this information on line somewhere. Good Luck!

wftiger

I had this and it looks like mine was carrying my hands too low. I bought hand weights and now force myself to walk proper with arms pumping (like a complete idiot) and now I don't have the issue.

I caution at intaking more sodium. Unless you are running a marathon you do not need more. The human body needs less than 100 mg a day to survive and your diet is likely 20 times that or more. You will not get rid of all that in 2 miles, not likely even in 20 miles.

juicemoogan

you can track your sodium in your food diary preferences if you think that might be adding to it..

TrailRunner61

It's worse in the heat for sure. Try pumping your arms when you walk. It keeps your circulation going in that part of your limbs and keeps the fluid from collecting there. That or hold your arms up, just bent at the elbow and wiggle your fingers and move your hands around. That will keep them from swelling. Your neighbors will think you're nuts but oh well. lol It works, guaranteed! Well, it works for me anyway and I walk up to 10 miles a day. If it's your feet, I don't know what to tell you. Maybe drink more if it's hot out and make sure you have well fitting shoes and socks.

NewChristina

Be careful with your alcohol and coffee too. Your body will think it's dehydrating and retain water. This was my problem- every time I went on vacation, my ankles were swelling badly. Now I realize I have to be careful of my sodium, cut back on drinking alcohol and coffee and drink lots of water. (I now carry water with me everywhere.)

mom2mozart

I've read that milk is the perfect drink for rehydration... It naturally contains sodium (but not an excess amount), it has carbs, and protein. Try drinking milk instead of Gatorade. It will help you meet your nutritional goals.

I also swell when I consume to much sodium... You may not think you are taking in too much, but most people don't realize until they start tracking this. You will be surprised at the sodium content in many foods, including non salty tasting foods, cakes, breads, crackers, etc. You may be surprised to learn that salted nuts, salted chips, and french fries can contain far less salt than a grilled chicken garden salad (Zaxby's contains about 1310 mg per salad (before the dressing), Chick-fil-a grilled chicken sandwich = 780 mg, Applebee's apple walnut chicken salad = 1670 mg).

I'm on a reduced sodium diet for high blood pressure... I read labels and look at nutrition information and there can be a huge discrepency in brands too.

I try to limit my sodium to 1600 mg per day. MFP has the default setting too high for sodium. The most anyone should consume is 2300 mg per day.

Oliviamarie05

I know when I was training for my 60k walk my hands would swell insanely. What I had to do was increase my water intake before and during and every km or so just shake my hands out and hold them up for a bit. I stopped swelling after that.