Summer can be a glorious time of year, with long days of sunshine and warm breezes. But for some, the heat can make it difficult to enjoy. One of the most common complaints during the summer months is hot, sweaty feet.

Not only is this uncomfortable, but it can also lead to unpleasant odors and even infections. Luckily, there are some simple steps you can take to beat the heat and keep your feet cool and dry.

1. Wear Breathable Shoes

The type of shoes you wear can make a big difference in how your feet feel during the summer months. Shoes made from synthetic materials like rubber and plastic can trap heat and sweat, making your feet feel hot and uncomfortable.

Instead, choose shoes made from breathable materials like cotton and canvas. If you need to wear closed-toe shoes, look for styles with mesh panels or perforations that allow air to circulate.

2. Opt for Socks made of Natural Fibers

Just as with shoes, the type of socks you wear can affect how your feet feel during the summer. Choose socks made from natural fibers like cotton or bamboo that allow your feet to breathe.

Avoid synthetic materials like nylon or polyester, as these can trap heat and moisture, leading to sweaty, uncomfortable feet.

3. Keep Skin Dry and Clean

Bacteria thrive in warm, moist environments, so keeping your feet clean and dry can help prevent unpleasant odors and infections. Wash your feet daily with soap and water, paying extra attention to areas between the toes.

After washing, dry your feet thoroughly, making sure to dry between the toes. If your feet tend to sweat excessively, consider using an antiperspirant designed specifically for feet.

4. Soak Feet in Cold Water

When your feet feel hot and tired, soaking them in cold water can be an effective way to cool down. Fill a basin with cool water and add some ice cubes if desired. Soak your feet for 10-15 minutes, then pat them dry.

If you are prone to swelling in the feet and ankles, soaking in cold water can also help reduce inflammation.

5. Elevate Feet While Resting

When you are sitting or lying down, elevate your feet above heart level to help reduce swelling and improve circulation. Prop your feet up on a footstool or stack of pillows.

If you are traveling by plane or car, take breaks to stretch your legs and elevate your feet.

6. Choose the Right Time to Exercise

Exercise is important for overall health, but during the summer months, it is important to choose the right time of day to exercise. When the sun is at its strongest, typically between 10 am and 4 pm, the heat can be intense.

Choose early morning or evening hours when the temperature is cooler. Wear lightweight, breathable clothing and comfortable shoes with good support.

7. Drink Plenty of Water

Staying hydrated is important for overall health, but it can also help keep feet cool and sweat-free. Drink plenty of water throughout the day, especially if you are spending time outdoors in the heat.

Avoid sugary, caffeinated drinks that can dehydrate the body. If you are experiencing swelling in the feet and ankles, try drinking more water to help flush excess fluids from the body.

8. Use Cooling Foot Products

There are several foot products available that can help cool and refresh tired, hot feet. Foot sprays, gels, and lotions containing ingredients like peppermint, lavender, and tea tree oil can help soothe and cool the skin.

Keep these products in the refrigerator for an extra cooling effect.

9. Avoid Hot Surfaces

Walking on hot pavement or sand can be painful and can cause burns on the skin. Whenever possible, walk on grass or other cool surfaces. If you must walk on hot pavement, consider wearing shoes or sandals with thicker soles to help protect your feet.

10. Know When to See a Doctor

If you are experiencing persistent foot pain or swelling, it is important to see a doctor. These can be symptoms of a more serious condition such as a stress fracture or deep vein thrombosis.

If you have diabetes or another condition that affects circulation, it is especially important to pay close attention to foot health during the summer months.