Hiking Made Easy – While hiking, you may notice that your hands get heavy or numb, and the first thing you say is, why do hands swell when hiking?
In short, the most frequent causes of swelling are gravity and the way the body distributes heat during activity, but there are other variables that can contribute to swelling as well.
During a hike, our core muscles heat up, and the vascular system cools the body by releasing more fluid into our fingers, hands, and feet, allowing us to stay cool.
To help reduce body heat, blood rushes to the skin, but as it does, fluids leak from the vessels, causing swelling.
Exercise-induced peripheral edema, as it is known in the medical world, is a temporary condition that will subside as soon as you stop hiking.
Also read: What to Bring on a Short Hike?
Why Do Hands Swell When Hiking – 10 Reasons
Hiking and other physical activities that cause swollen hands are somewhat common.
An issue with the body’s blood vessels and higher energy needs is the most likely cause of this condition. While swollen hands are normally not a cause for concern, they are an indicator that the body is working to regulate the core temperature.
They normally return to normal within a short period of time. However, if the swollen hands do not reduce after 2-3 hours of completing a hike, it may be helpful to see a doctor for the issue.
Here are ten reasons why your hands swell when you’re out hiking for a long time:
Reduction In Blood Flow While Hiking
The blood flow to the muscles, the heart, and the lungs are increased when you engage in a hard activity such as hiking; nevertheless, there will be a drop in blood flow to specific sections of the body such as the hands and feet when you exercise.
Hands swelling and chilling down as a result of the restriction in blood flow are possible consequences.
Physical exercise also increases body temperature and causes blood vessels to dilate, which can push the blood closer to the surface of the skin, causing swelling in the hands and other areas around them. So, it can be a reason why do hands swell when hiking.
Vasodilation (also known as blood vessel dilation) is one of the mechanisms through which the body regulates its temperature while it is active or participating in physical activity.
Hyponatremia May Cause Swelling in Hands During Hiking
A more serious condition, hyponatremia, can develop on hiking trails as a result of drinking an excessive amount of fluid.
Consuming excessive amounts of water or energy drinks might have a negative influence on the sodium balance in the bloodstream.
When the dilated sodium is paired with a high level of perspiration, the outcome might be an excessive amount of sodium being expelled from the bloodstream. As a result, nausea, tiredness, and swelling hands are common side effects.
Hikers who experience the symptoms of hyponatremia should immediately discontinue their hike and seek medical assistance. If hyponatremia is not treated promptly, it might result in a life-threatening condition.
Hiking In Extreme Heat
The most common cause of swollen hands is excessive heat. Warmblood is forced to the surface of your skin, where it cools down as a result of sweating, allowing your body to cool itself. If it’s really hot and humid outside, this mechanism may not function well.
So, hiking in heat can be a reason why do hands swell when hiking.
As a result, fluid builds in your hands, producing swelling instead of dissipating via your sweat to cool down. Swollen hands are significantly more likely to occur when the temperature of the surroundings and your body both rise unexpectedly.
Despite the fact that you are doing nothing, this problem might nevertheless develop itself.
As a result, I strongly advise letting your body have one or two days to adjust to the hot weather before going hiking, especially if you reside in a location or state that is typically cold.
Increased Blood Circulation While Hiking
When hiking, your hands swell mostly as a result of increased circulation. When you exercise, your hands may become swollen.
This occurs because the majority of your circulation is sent to your heart, lungs, and muscles as a reaction to the increased energy demand of those bodily components when you exercise or go trekking, which causes your blood pressure to rise.
However, because of this, there is reduced circulation to your hands, which results in fluid accumulation.
According to the findings of the Mayo Clinic, a non-profit health organization based in the United States, the volume of blood circulating in your hand’s decreases, causing them to become colder. In response to this event, all of your hands’ blood vessels will expand.
So, it can be a reason why do hands swell when hiking.
It is common to prepare several things and pack them all into your bag before leaving on a lengthy hike or backpacking trip. The backpack straps and shoulder straps will assist you in keeping your bag more securely strapped to your shoulder.
However, if your bag is extremely large with too much material inside, it may cause blood flow to your hands to get restricted, resulting in hand swelling.
Too Much Sodium
Having swelling fingers and hands when you wake up in the morning may indicate that you have been consuming salt. Some people experience fluid retention when they consume an excessive amount of salt (more than 2,000 mg of sodium per day).
The majority of water retention occurs in your feet and legs, although fluid can accumulate in your hands if you are lying down for an extended period of time.
Nothing to be concerned about for those of us who aren’t professional endurance athletes. Hikers must work out continually and intensively for an extended period of time, which may result in excessive perspiration, particularly in hot weather, which indicates they are losing too much salt.
Eating too much sodium can be a reason why do hands swell when hiking.
Following a prolonged period of sweating, if the quantity of sodium absorbed into your body is insufficient, and you drink excessive amounts of water while hiking, the sodium level in your body will become dangerously low.
Swollen hands are one of the signs of hyponatremia, which happens when the body loses too much sodium.
Because sodium governs the quantity of water delivered equally to your body’s cells, if you don’t have enough sodium in your body, the majority of the additional water will enter the cells of your hand, causing them to swell.
High Hiking Altitude
Extreme altitude exposure can induce inflammation in the arms, face, and legs, as well as other body parts. When pulmonary edema causes this to occur, there are usually no other symptoms to be aware of.
It is believed that pulmonary edema arises as a result of large pressure differences between the exterior and inside of the lungs. Water begins to accumulate in the lungs, making it difficult to take a breath. Clearly, this is a life-threatening situation.
When it comes to hand swelling, pulmonary edema can cause it, but it is a completely different condition from the one we are presenting here with ordinary hand swelling.
Immediately seek medical assistance if you are experiencing any of the signs of pulmonary edema.
Hiking at a high altitude can be a reason why do hands swell when hiking.
Extreme Humidity While Hiking
Days with high humidity, particularly in the summer, might result in increased hand swelling.
On a hot day, the hands have increased blood flow, resulting in them being hotter more quickly.
Normally, when this occurs, our palms begin to sweat, and the moisture evaporates, assisting in the cooling process.
Unfortunately, on extremely humid days, our body’s ability to evaporate the heat from our skin is reduced, resulting in a buildup of fluid in the system.
Fluid trapped beneath the skin is unable to escape, resulting in swollen hands and fingers. When you combine a hot and humid day with the swinging of your arms while hiking, you get significant hand swelling.
Compressed Nerves Due to Hiking Backpack
The nerves in the shoulder region are likewise squeezed by the compression. Tingling and eventually, numbness develops in the hands and fingers as a result of this.
This is similar to when your foot falls asleep after sitting on it for an extended period of time. This does not result in swelling but rather an uneasy sensation in your fingers and palms of your hands.
The Lymphatic System
The lymphatic system operates in a somewhat different manner. Two organs (the spleen and the thymus) are part of the lymph system, which also includes lymph nodes and glands all over the body.
The lymphatic system’s primary function is to remove toxins, waste products, and other undesired elements from the body. There are a couple of things that happen when the lymphatic system is blocked.
So, a blocked lymphatic system can be another reason why do hands swell when hiking.
A blockage stops fluids from draining (and thereby eliminating toxins), resulting in the accumulation of swelling, which is known as lymphedema in medical terms.
People who have received radiation treatment for breast cancer or certain upper arm procedures are more likely to develop lymphedema in their limbs. It occurs as a result of injury to the lymph nodes and lymph glands in the upper arm and upper back.
If this describes you, you may already be suffering from lymphedema, which can intensify when you’re out hiking. As a result, this is not the most common cause of hand swelling during hiking.
Eating Salty Foods on A Hike
It is possible that eating salty foods can cause your hands to swell. We experience minor swelling after consuming a salty meal because our cells attract water into them in order to maintain a balanced salt to water ratio.
Some drugs used to treat arthritis also cause water to be retained in the cells, resulting in the cells becoming swollen. So, eating too much salty food during hiking may cause hands to swell.
How to Prevent Swelling In Hands While Hiking?
Since you know why do hands swell when hiking, now let’s take a look at its preventions.
Following are some tips on how to prevent your hands from swelling while you’re hiking. You may take the necessary actions either before you go hiking or while you are already hiking on the trail.
Take A Break
While hiking, take a little rest once in a while. Then, in half-circle motions, move your legs and arms to increase the flow of your blood in your body. Using this method, you may keep your hands from becoming swollen.
Use A Hiking Stick or Pole
Using a hiking stick or a hiking pole to enhance the blood flow in your hands and legs might be beneficial. When you hold or grip the pole or stick, the muscles in your hand contract, improving blood flow to the hand and preventing hand swelling from developing.
Walking or hiking poles, on the other hand, can help you get more oxygen and raise your heart rate. As a result, this improves the flow of blood throughout your body.
Bend or Raise Your Arms
It’s fine to relax and lift your arms in the air for a minute. You may repeat this process as many times as necessary until you reach your destination. Alternatively, you can bend your arms by grasping your thumb or the shoulder straps of your backpack in your hands.
So, bending or raising your hands often can prevent you from concerns like, why do hands swell when hiking?
Activate Your Hand Muscles
Allow your hand muscle to work by swinging it as you walk or by holding a bottle and flapping it as you hike. You may also clench your hands together into a fist and release them from time to time to relieve tension. It will help to increase the circulation in your hands.
Remove Rings and Wristbands
The rings have the potential to reduce blood flow in your hands. It is preferable if you take them off before you begin your hike.
Furthermore, if your fingers are swelling while walking, you may have a difficult time removing your rings, and they may become excessively tight as a result of the swelling.
Remove your bracelet or wristwatch from your wrist to avoid a restriction in blood flow. Wearing your band or watch higher on your forearm or wrist can also help you get a better reading of your heart rate, however, this is optional.
Drink Plenty of Water
When hiking, you must have water or other fluids with you. When hiking in hot weather, you should drink enough fluids such as water or a sports drink, especially if you are hiking for an extended period of time.
However, excessive drinking can lead to a fluid imbalance, which is dangerous.
Additionally, if you have the ability to boil water in the camping area, you may do so. Drinking a cup of hot water or two cups may help to increase the flow of blood in your body.
Select A Cool Place
Whenever you realize that your hands are swelling while hiking, stop and relax for a few minutes in a cool area. When it’s hot outside, the hands grow puffy as well. Resting your hands in a cool environment may help to minimize swelling in your hands.
Why Do Hands Swell When Hiking – FAQs
Why do my hands swell when I go in hikes?
When on a hike, you may experience swelling in your hands. It can be due to multiple reasons such as a reduction in blood flow, high altitude, compressed nerves, and hyponatremia.
How do I stop my hands from swelling when hiking?
There are several different ways to stop your hands from swelling when you are on a hike:
- Remove any tight rings or wristbands
- Drink enough water
- Take a rest and move your hands
- Use a hiking stick or pole
Why do I retain water when I hike?
An intense workout strains our bodies in a helpful manner. Water retention is caused by the tension and micro-tearing damage to the muscle fibers.
While hiking, your body releases cortisol, which can have an influence your fluid balance and lead your body to retain water.
Can you gain weight from hiking?
Hikers who suffer weight gain may do so as a result of an increase in water weight, an increase in muscle mass, or as a result of quick ingestion of high-calorie meals during their hike.
Conclusion
Swollen hands during hiking or walking are relatively common, and they don’t simply happen on a trail or in the parks. According to one research, one in every four persons has hand swelling on a daily basis when casually walking their dog.
However, now you know all the possible reasons why do hands swell when hiking.
Swelling can result from multiple factors, including the climate and the weight of your load. However, the most common cause is a simple build-up of fluid in your limbs.
So, if you notice swelling in your hands even after finishing your hike, then you should consult with your doctor immediately.
If you experience swelling in your hands while hiking, share your experience with all of us in the comments section below!
