Chafing, sweating and humidity hair? We've got you covered during the heatwave

Words by Gail Shortland

With the arrival of hot weather comes a whole host of beauty challenges, from painful chafing to the dreaded sweat patches. The sun triggers itchy heat rashes; summer sandals has us reaching for the plasters and humid heat leaves our hair frizzy with Monica Gellar volume! But it’s also an amazing time of year and help is always at hand.

Discover how to tackle the biggest hot weather problems with advice from the experts, so you can enjoy the sunny days stress (and swollen ankle) free.

Chafing

When the temperature heats up, summer wardrobes get their time in the sunshine. Dresses and skirts are cooling but they also heighten the risk of painful chafing between the thighs – and it can affect other areas of the body, too.

Dr Robert White, Doctify-rated GP with Extended Role (GPwER) specialising in Dermatology and Skin Surgery says, ‘Chafing is a common skin irritation caused by repetitive friction from skin rubbing against skin or clothing. It most frequently occurs between the thighs, under the arms, beneath the breasts, or in the groin area, especially during physical activity or in hot, humid conditions.

‘Complications include redness, burning, or stinging sensation. In extreme cases this can result in blistering of the skin. Broken skin can also lead to bacterial or fungal skin infections. In chronic cases, darkening of affected skin can occur (hyperpigmentation).’

Dr Robert advises you should keep the area clean and dry. ‘Application of a barrier cream such as Sudocrem, Vaseline or Cicaplast will help, or a natural anti-inflammatory cream such as Aloe Vera. You can also take a short course (5-7 days) of a mild topical steroid such as hydrocortisone 1% cream.’

Too prevent the problem before it starts, Dr Robert suggests avoiding tight clothing and going for breathable fabric, such as cotton or moisture-wicking synthetics.

‘Apply lubricants before exercise can reduce friction,’ he adds. ‘And wear tight clothing for exercise such as thigh bands or compression shorts also minimise chafing.’

Unrecognizable Caucasian woman in blue bikini lies on side in casual pose in front of white background, demonstrating comfort and happiness — Getty

Try these:

Marks & Spencer does a twin pack of anti-chafe shorts in a variety of skin tone colours, black and white, for you to slip on under dresses and skirts to prevent skin from rubbing. At £20 for two pairs, and great reviews, they’re a go to summer staple.

The Megababe Thigh Rescue anti-chafe stick (£12) has an award winning formula that creates a barrier on top of your skin so that thighs glide against each other when you walk. With aloe, grapeseed oil and antioxidant rich vitamin E, your skin will stay hydrated and healthy.

Heat rash

Just when it’s time for skin to be exposed, the dreaded heat rash appears which, while harmless, is uncomfortable and can be unsightly. You can be more suspectable to heat rash if you have a tendency to sweat more or you’re not used to hot weather and suddenly got on a hot holiday, exposing your skin to getting unusually hot.

‘Heat rash (also called prickly heat or miliaria) happens when sweat gets trapped in blocked pores, causing inflammation and irritation,’ says Dr Robert. ‘It's especially common in hot, humid weather and is more commonly seen in areas where the skin rubs against skin or clothes.

‘The best treatment for heat rash is to cool the skin and keeping the area dry. Application of anti-itch creams such as calamine lotion or anti-inflammatories such as hydrocortisone cream (for a few days only) can also help. Avoid ointments or oil-containing topical products as these block pores and can make the situation worse. Oral antihistamines can help reduce severe itch.

‘As ever, prevention is better than cure, wear loose fitting clothing in light and moisture-wicking fabrics. And if you are somebody who is prone to heat rash minimise exertion when in hot environments and keep well hydrated.’

Nutritionist and women’s health and hormone expert Alison Bladh (www.alisonbladh.com) shares her tips for tackling this itchy issue.

Nutrition

Lower inflammation naturally with foods rich in omega-3s (flaxseed, walnuts, oily fish) and colourful vegetables high in antioxidants.
Quercetin, found in onions, apples and capers, has natural antihistamine effects and may help calm skin irritation.
Stay well hydrated, dry skin is more prone to irritation and clogged pores. Include water-rich foods like cucumber, melon and celery.
Cut back on sugar and ultra-processed foods, which can drive systemic inflammation and worsen skin flare-ups.

Beauty & Skincare Tips

Keep skin cool and dry, use breathable clothing and avoid tight synthetic fabrics.
Apply calming topicals like aloe vera gel, chamomile, calendula or zinc oxide cream to reduce redness and soothe itching.
Avoid heavy, perfumed products which can clog pores or irritate already inflamed skin.
In the shower, use a sulphate-free, non-foaming cleanser to avoid stripping the skin barrier.
Colloidal oatmeal baths: This calms inflammation and soothes itching. Add 1 cup to a lukewarm (never hot) bath and soak for 10–15 minutes.

Footwear rubbing

After a season in cosy socks and roomy boots, suddenly we expose our feet to strappy sandals, flip flops or trainers with small socks. When you team that with hot sweaty feet, it results in painful rubbing, sore heels and unsightly blisters.

Personal perspective of feet wearing sandals with pastel toenail polish. Relaxation and healthy lifestyle concept for lawn care, body care, or spring season. Summer woman standing in grass with colorful pastel nail polish pedicure and is wearing yoga pants. Only ankles and toes are visible. Part of a series. — Getty

Here are five ways to tackle the problem.

Wear the correct sized shoes. When you shopping to try shoes on, remember that your feet swell more as the day goes on and take that into account when you pick a size. The material that the footwear is made of, will make a difference. Leather is likely to ‘give’ a little once you’ve walked them in, while a synthetic material might never.
When you have a new pair of shoes, don’t rush to wear them straight away – you need to break them in slowly. Use plasters and heel protectors the first few times you wear. Compeed do a selection of anti-blister plasters designed for tricky areas like toes and heels and contain hydrocolloid active gel technology creates an optimal healing environment for blisters. There are also subtle heel protectors available that work well for trainers.
Carry a pot of Vaseline with you for when you feel your feet start to rub! It creates a barrier to avoid friction and protect sore points, like between toes or the back of the heel. You can also use Compeed Anti-Blister stick which is small to carry around and quick to apply.
If you’re prone to having sweaty feet, foot powder can also be a handy product for soaking up excess moisture – especially in trainers.
Whatever the season, footcare is really important and an area of the body often forgotten in a beauty regime. Whether it’s moisturising, exfoliating to avoid hard skin, keeping on top of nail cutting or remembering to sun cream them, there’s plenty you can do to treat your feet and protect them from

Excessive sweating

Some people sweat more than others – some look effortlessly in the sun with their make-up in place, while others are dripping like they’re trapped in a sauna. Dr Nikki Ramskill, Doctify-rated GP and founder of The Female Health Doctor Clinic is aware just how much hot weather can raise anxiety.

‘Excessive sweating during warmer months can be uncomfortable, affect your confidence, and sometimes even interfere with daily activities,’ Dr Nikki says. ‘While sweating is essential for regulating body temperature, there are ways to reduce and manage it, especially if it becomes excessive.’ Dr Nikki shares her expert advice.

Midsection of businesswoman with sweaty armpits holding fan against green background — Getty

What Causes Sweating?

Dr Nikki says, ‘Sweating is the body’s natural cooling mechanism, but excessive sweating (also known as hyperhidrosis) can be caused or worsened by:

warm or humid weather, physical exertion or exercise, anxiety and stress, hormonal changes (including menopause, puberty or pregnancy)

Medical conditions such as thyroid disorders or infections, certain medications (e.g. antidepressants, blood pressure medicines), or a genetic predisposition - some individuals naturally sweat more.’

How Can Sweating Be Reduced or Prevented?

‘While you can’t (and shouldn’t) stop sweating entirely, you can minimise discomfort and manage symptoms.’

Wear Breathable Clothing. Choose lightweight, loose-fitting clothing made from cotton, bamboo or moisture-wicking fabrics. Light colours reflect heat and help you stay cooler. Avoid tight garments in areas where sweating is most common
Use a High-Strength Antiperspirant. Look for aluminium-based antiperspirants labelled ‘clinical strength’. Apply at night when sweat glands are less active. Recommended brands: Driclor, Perspirex, Certain Dri.
Keep Cool Where You Can. Take cool showers or baths regularly. Use personal fans or cooling sprays throughout the day. Apply cold packs or damp flannels to pulse points (e.g. neck, wrists, inner elbows).
Mind Your Diet. Avoid spicy foods, caffeine and alcohol, which can increase sweat production. Stay well hydrated. This helps regulate your core temperature

Soothing Skin and Managing Symptoms

For skin irritation and chafing: Use talc-free powders such as Zeasorb or Gold Bond to absorb moisture. Apply barrier creams such as Sudocrem, Cavilon, or Bepanthen. Try anti-chafing balms or gels like Body Glide or Lanacane Anti-Friction Gel
For facial sweating: Use oil-absorbing sheets or products with witch hazel. SweatBlock Wipes are useful for dabbing excess sweat on the go.
For hands and feet: Soak in black tea to help close pores (due to its natural tannins). Use specialist antiperspirant sprays. Consider an iontophoresis machine for persistent sweating (Iontophoresis is a treatment for the hands and/or feet. A weak electric current is passed through water that feet and hands are placed into. It is thought that this temporarily stops the electrical signals sent by the nervous system to the sweat glands).

Recommended Products

Product	Purpose	Use Area
Driclor / Perspirex	Clinical-strength antiperspirant	Underarms, hands, feet
SweatBlock Wipes	Portable antiperspirant wipes	Face, body
Body Glide / Lanacane Anti-Friction Gel	Prevents skin chafing	Thighs, groin, under bust
Zeasorb AF Powder	Moisture control and fungal prevention	Feet, groin
Vichy 48hr Antiperspirant	Gentle everyday antiperspirant	Underarms
Boots Menopause Cooling Spray	Instant cooling relief during hot flushes	Face, neck, chest
Promensil Cooling Spray	Natural menthol-based cooling spray for menopause	Face, neck, upper chest
CoolSoft Sheets	Cooling bedding to reduce night sweats	Bed/sleep environment
Portable handheld fan	Rapid personal cooling	General use
Cooling body mist	Refreshing spray for hot days	Face, arms, neck

When should you speak to a healthcare professional?

Doctor Nikki says, ‘You should speak to a GP if: Sweating severely disrupts your daily activities or if it occurs without an obvious cause, it affects a specific area disproportionately. Your GP may offer prescription-strength antiperspirants, Botox injections to block overactive sweat glands, oral medication to reduce sweating, referral for iontophoresis or, in rare cases, surgery (such as Endoscopic Thoracic Sympathectomy).’

Alison shares her advice on swerving the sweat the natural way.

Nutrition

Replenish electrolytes lost through sweat: include potassium, magnesium and sodium from foods like sweet potatoes, beetroot, leafy greens, coconut water, and a pinch of sea salt in meals.
DIY electrolyte drink: water, lemon juice, sea salt and a splash of coconut water.
Support B-vitamin intake, especially B1 (thiamine), which can help reduce body odour. Found in oats, peas, sunflower seeds, salmon and pork.
Liver support matters odour can reflect detox load. Use chlorophyll-rich foods like parsley, spirulina or wheatgrass, and consider apple cider vinegar in water before meals.

Beauty & Skincare Tips

Switch to gel-based moisturisers with ingredients like aloe vera or niacinamide these calm and hydrate without clogging pores.
Use natural deodorants with magnesium or zinc oxide instead of aluminium.
Witch hazel dabbed under the arms can tone and help control sweating.
Protect your skin microbiome by avoiding harsh cleansers. Try probiotic skincare or apply diluted probiotic sprays to underarms.
Dry brushing before showering supports lymphatic drainage and detox pathways, easing sweat overload.

Swollen ankles

Heat causes blood vessels to dilate as your body tries to cool itself down, making fluid more likely to pool in the lower limbs especially if you're standing, sitting for long periods or flying. Swelling in the feet and ankles, due to hot weather, is called heat edema, and is the result of fluid retention in the tissues, commonly in the lower extremities. While it’s temporary, it can still be uncomfortable and when it comes to puffy ankles, gravity is not your friend!

If you’re confident the swelling is due to heat, and not due to an underlying health condition, medications or injury, then there are ways to reduce the swelling. Staying hydrated and cutting down your salt intake is crucial. Sticking to the shade and having regular cold showers can also help.

Alison shares her advice on keeping those puffy ankles under control the natural way.

woman removed shoes to massage painful foot — Getty

Nutrition

Potassium-rich foods like bananas, beetroot, sweet potatoes and spinach help rebalance fluids and counteract the effects of sodium.
Magnesium supports circulation and fluid balance found in pumpkin seeds, almonds, leafy greens, dark chocolate and magnesium-rich mineral water.
Natural diuretics like parsley, cucumber, watermelon and dandelion tea encourage gentle fluid release.
Reduce ultra-processed foods and excess salt, which contribute to water retention and poor vascular tone.
Vitamin C and bioflavonoids (found in citrus fruits, berries and peppers) strengthen capillaries and reduce swelling.