Tips for Keeping Your Feet Healthy in Summer Gotham Footcare

Keeping your feet healthy in summer requires attention, proactive care, and awareness of common seasonal pitfalls. Whether you’re walking on sandy beaches, hiking rugged trails, or lounging poolside, a few intentional habits can keep your feet looking and feeling their best all season long.

As temperatures rise and people trade closed shoes for sandals or go barefoot at the beach, the feet are more exposed to environmental elements than any other time of year. Summer is a time for enjoying the outdoors, vacationing, and staying active, but it also presents unique challenges for foot health. From hot pavement to sweaty shoes, summer activities can increase the risk of blisters, fungal infections, sunburn, and more. Despite their importance, feet are often neglected in daily hygiene routines, and the consequences of this neglect can become especially evident during warmer months.

Wear Breathable, Supportive Footwear

One of the most important aspects of summer foot care is choosing the right footwear. As people shift from boots and sneakers to sandals and flip-flops, their feet are suddenly more vulnerable to mechanical stress and environmental exposure. While flip-flops may be convenient and stylish, they often lack the arch support and cushioning needed to protect the foot structure. This can lead to issues like plantar fasciitis, heel pain, and arch fatigue, especially if worn for long periods.

Instead, opt for sandals or summer shoes with contoured footbeds, adjustable straps, and durable soles. Materials such as leather, cork, and breathable synthetics allow airflow and reduce the buildup of moisture. Shoes that support the arch and cradle the heel help absorb shock and promote healthy alignment. For athletic activities, stick to moisture-wicking socks and well-ventilated sneakers designed for performance and stability.

Rotating between different pairs of shoes can also prevent excessive wear and reduce the risk of blisters and calluses. Avoid walking barefoot in unfamiliar or public areas to prevent injury and exposure to infectious organisms.

Keep Feet Clean and Dry

Warm temperatures encourage sweat production, and the feet contain more sweat glands than any other part of the body. This makes them particularly susceptible to fungal infections like athlete’s foot, which thrive in moist environments. Keeping the feet clean and dry is the first line of defense.

Daily washing with soap and water removes sweat, dirt, and bacteria. After washing, thoroughly drying the feet, especially between the toes, helps prevent the moist conditions that fungi love. Antifungal powders or sprays can be used preventively if you’re prone to athlete’s foot or will be spending time in communal showers or locker rooms.

Changing socks regularly—especially after exercise—helps keep the feet dry. Choose socks made of moisture-wicking materials like merino wool or synthetic fibers designed for athletic use. Avoid cotton socks, which tend to hold moisture and increase the risk of irritation and infection.

Protect Feet from Sunburn

Feet are often overlooked when applying sunscreen, yet they are just as vulnerable to ultraviolet (UV) damage as the rest of the body. Prolonged sun exposure can cause painful burns on the tops of the feet, especially when wearing open-toed shoes or going barefoot at the beach.

Apply broad-spectrum sunscreen with an SPF of at least 30 to the tops, sides, and soles of your feet if you’ll be lying down or sunbathing. Reapply every two hours, especially after swimming or sweating. For additional protection, consider wearing water shoes or sandals with built-in UV blocking material.

Sunburn on the feet not only causes discomfort but can also increase the risk of skin cancers and premature aging. Making sunscreen a part of your daily routine helps prevent cumulative sun damage.

Stay Hydrated to Prevent Swelling

Hot weather can cause the feet and ankles to swell due to increased blood flow and fluid retention. This is particularly common after long periods of standing or walking in the heat. Staying well-hydrated helps the body regulate temperature and flush excess sodium, which can contribute to fluid buildup.

Drinking plenty of water throughout the day and avoiding excess caffeine and alcohol can help minimize swelling. Elevating the feet during rest periods and engaging in light movement, such as ankle circles or walking breaks, can also improve circulation and reduce puffiness.

Wearing compression socks or sleeves may benefit individuals prone to swelling or those traveling long distances by plane or car. These garments gently support blood flow and help prevent the pooling of fluid in the lower extremities.

Watch for Signs of Fungal Infections

Fungal infections are more common in summer due to increased warmth and moisture. Athlete’s foot is the most common, presenting as redness, scaling, itching, and cracking between the toes or on the soles. Toenail fungus, or onychomycosis, often causes thickened, discolored, or brittle nails.

To reduce the risk, avoid walking barefoot in public areas such as pools, gym showers, and locker rooms. Use sandals or flip-flops in these settings. Keep nails trimmed, dry, and clean. Do not share nail clippers, shoes, or towels.

If symptoms of fungal infection appear, treat them early with over-the-counter antifungal creams or consult a podiatrist for prescription treatments. Ignoring the problem can allow the infection to spread and become harder to treat.

Be Cautious on Hot Surfaces

Barefoot walking on hot surfaces like pavement, sand, or pool decks can lead to thermal burns. The skin on the soles may be thick, but it is not immune to heat injury. Burns can cause redness, blisters, and pain, sometimes requiring medical attention.

Wearing shoes or sandals, even around your own driveway or backyard, protects against burns and provides a barrier against sharp objects or debris. Water shoes are a good option for beachgoers, offering protection without sacrificing flexibility and comfort.

If a burn does occur, cool the area with water—not ice—clean gently, and monitor for signs of infection. Avoid popping blisters and consult a healthcare provider if healing is slow or pain increases.

Avoid Excessive Barefoot Time

While walking barefoot can be beneficial in controlled environments like your home or on soft grass, it also exposes feet to various risks. Public spaces, rough terrain, and unpredictable surfaces can harbor bacteria, sharp objects, or hot temperatures.

Frequent barefoot walking increases the likelihood of injuries such as cuts, splinters, stubbed toes, or puncture wounds. It also raises the risk of contracting plantar warts or ringworm from contaminated surfaces.

When barefoot walking is appropriate, ensure the area is safe, clean, and temperature-appropriate. Otherwise, wear shoes or protective foot coverings to prevent unnecessary harm.

Maintain Proper Nail Care

Summer is prime time for pedicures and exposed toes, but nail care goes beyond aesthetics. Keeping toenails healthy reduces the risk of ingrown nails, infections, and discomfort.

Trim toenails straight across and avoid rounding the edges, which can encourage the nail to grow into the skin. Use clean, sanitized tools, and avoid cutting nails too short. If you enjoy nail polish, give your nails breaks between applications to prevent discoloration and dryness.

Be cautious about nail salons. Choose establishments that follow hygiene protocols, sterilize instruments, and use disposable liners in foot baths. Consider bringing your own tools to reduce infection risk.

Exfoliate and Moisturize Regularly

Dry, cracked heels and rough skin are common in the summer due to sandal use, exposure to dry air, and walking on hard surfaces. Regular exfoliation helps remove dead skin, prevent calluses, and improve texture.

Use a pumice stone or foot file on damp feet to gently smooth rough areas. Avoid aggressive scrubbing, which can lead to irritation or injury. Moisturize daily with a foot cream containing ingredients like urea, shea butter, or glycerin to lock in hydration.

For very dry skin or heel fissures, overnight treatment with a thick ointment and cotton socks can restore moisture and protect the skin barrier. Well-moisturized feet are less prone to cracking, blisters, and infection.

Choose Water-Friendly Footwear Wisely

If you’re planning water-based activities like boating, swimming, or tubing, water shoes offer the best combination of protection and comfort. Unlike flip-flops or bare feet, water shoes provide traction on slippery surfaces, protect against sharp rocks or debris, and dry quickly.

Choose styles with a snug fit, breathable mesh, and flexible soles. Avoid plastic or rubber shoes that trap moisture and can lead to friction or fungal issues. After water activities, rinse shoes thoroughly and allow them to air dry in a well-ventilated area to prevent mold or odor.

Rotating between dry pairs ensures shoes have adequate time to dry completely and reduces the risk of bacterial growth.

Address Minor Issues Early

Small foot issues, when ignored, can quickly escalate into bigger problems. Blisters, minor cuts, or areas of rubbing should be treated promptly. Clean any wound with soap and water, apply an antiseptic, and cover with a clean bandage. Change dressings daily and monitor for signs of infection.

Blisters should be protected, not popped. If a blister is large or painful, drain it with a sterilized needle, leaving the overlying skin intact. Apply antibiotic ointment and cover the area until healed.

Calluses or corns that cause discomfort may be treated with gentle exfoliation and cushioning pads. Persistent pain, swelling, or color changes warrant evaluation by a healthcare provider.

Visit a Podiatrist if Needed

While many summer foot issues can be managed at home, others require professional care. Persistent pain, changes in skin or nail appearance, and unhealed injuries should not be ignored. A podiatrist can diagnose underlying problems, provide targeted treatments, and offer guidance on preventative care.

Foot pain is not a normal part of summer or any season. Whether you’re dealing with arch pain, heel discomfort, or unusual symptoms, seeking timely medical advice can prevent complications and help you stay active and comfortable.

Conclusion

Summer is a season full of opportunity for movement, adventure, and fun, but it also demands heightened attention to foot health. The unique challenges posed by heat, moisture, and increased activity can take a toll on your feet if left unchecked. With thoughtful preparation and daily care, most summer-related foot issues can be prevented or quickly resolved.

From choosing the right footwear to protecting against sunburn and infection, small changes in your routine can make a significant difference. Your feet work hard all summer long—give them the care they need to support you in every step, splash, and stride. With healthy feet, you’re free to enjoy everything the season has to offer with comfort and confidence. Contact our Gotham Footcare team at (212) 921-7900.