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How To Prevent Summer Bloating and Swelling

How To Prevent Summer Bloating and Swelling

Summer is the season of sunshine, outdoor activities, and unfortunately for many, uncomfortable bloating and swelling. As temperatures rise, our bodies react in various ways, often leading to these unwelcome sensations. But fear not! With a few lifestyle adjustments and a focus on hydration, you can enjoy your summer days without the discomfort.


Stay Hydrated: The Golden Rule

Hydration is key to preventing summer bloating and swelling. During hot summer days, you may become dehydrated, triggering your body to hold on to all it has left causing water retention. When your body is well-hydrated, it functions optimally, flushing out the excess salt and toxins that contribute to bloating. Here are some helpful tips to keep you hydrated during the summer:


  • Drink Plenty of Water: If you're active or spending a lot of time in the sun, you may need more then you normally would. Remember, if you are thirsty, you are already dehydrated.


  • Infuse Your Water: Add slices of cucumber, lemon or mint to your water for a refreshing twist that encourages you to drink more.


  • Eat Your Water: We love to eat our water which just boils down to incorporating water-rich foods like watermelon, cucumbers, oranges and strawberries into your diet. Not only do they hydrate, but they also provide essential vitamins and minerals.


Stay Active

Regular physical activity helps improve circulation and prevents fluid retention. It also aids in digestion, reducing the likelihood of bloating.


  • Exercise Regularly: Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, swimming or cycling are excellent choices.


  • Incorporate Stretching: Stretching exercises can help reduce muscle stiffness and promote better blood flow.


  • Stay Cool: Exercise during cooler parts of the day, such as early morning or late evening, to avoid overheating. Exercising indoors is another great option.



Pay Attention to Your Diet

What you eat can significantly impact bloating and swelling. Focus on a balanced diet with plenty of fiber, avoid foods that are known to cause bloating and watch your salt intake.


  • Eat Fiber-Rich Foods: Foods like oats, quinoa, and leafy greens help keep your digestive system regular.


  • Watch Your Salt Intake: Excessive salt consumption is a common culprit behind bloating and swelling. Salt causes your body to retain water, leading to puffiness and discomfort. Read labels, avoid processed food and look to fresh herbs and spices for seasoning.


  • Avoid Carbonated Drinks: Those sparkling waters, seltzers and sodas are very refreshing but they contain lots of fizzy bubbles that can get trapped in the belly and introduce excess gas into your digestive system, leading to bloating. Instead, try infusing your water with cucumbers or citrus. 


  • Be Mindful of Dairy: What’s better on a summer day than ice cream?!? But some people are sensitive to lactose. If you notice bloating after consuming dairy, consider lactose-free alternatives.


Stay Cool and Comfortable

Heat can exacerbate swelling so be mindful and look for ways to keep cool.


  • Wear Loose Clothing: Tight clothing can restrict circulation and worsen swelling. Look for loose, breathable fabrics.


  • Take Cool Showers: A refreshing shower can help lower your body temperature and reduce swelling. And don’t forget about cold plunges – great bennies for the body and they definitely leave you refreshed!


  • Use Fans and Air Conditioning: Keep your living space cool with fans or air conditioning. But remember that fan and AC can be drying – just another reason to make sure you are staying hydrated.


Limit Alcohol and Caffeine

Both alcohol and caffeine can lead to dehydration, which can worsen bloating and swelling. Moderation is key!


  • Drink Alcohol Sparingly: If you choose to drink, do so in moderation and follow every drink with a glass of water.


  • Opt for Herbal Teas: Instead of caffeinated beverages, try herbal teas, which can be hydrating and soothing. A nice glass of iced peppermint or ginger tea with fresh lemon is the perfect choice for a hot summer day!


Preventing summer bloating and swelling largely revolves around staying hydrated and making mindful lifestyle choices. By drinking plenty of water, eating a balanced diet, staying active, and keeping cool, you can enjoy a comfortable and bloat-free summer. Remember, small changes can make a big difference, so start incorporating these tips today and enjoy the sunny days ahead!

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