How to Beat The Summer Bloat

This summer is gearing up to be hotter than ever, and for many of us, heat waves come with an unfortunate side effect. No, we’re not talking about pit stains or sunburns—we’re talking about summer bloat.

If you’ve noticed your favorite jeans fitting tighter or your swimsuit feeling just a bit too snug, you’re not alone. Bloating during the hotter months is a real phenomenon, and it’s often linked to a combination of environmental stressors, lifestyle changes, and biological shifts that take place in your body when temperatures rise.

The good news? Once you understand the root causes of heat-related bloating, you can take steps to feel better fast—and enjoy your summer without digestive discomfort. In this blog, we’ll explore the science behind summer bloat and offer practical, functional medicine-backed strategies to reduce it.

Why Do We Get Bloated During Heat Waves?

1. Blood Flow Is Diverted Away from the Digestive Tract

When temperatures rise, your body works overtime to cool itself down. One of the ways it does this is by redistributing blood flow from your internal organs to the skin’s surface so it can release heat. This process, known as vasodilation, helps regulate body temperature—but it also means less blood is available for your gastrointestinal (GI) system.

Why does this matter? Your digestive system needs blood flow to break down food, absorb nutrients, and keep things moving. When that flow is reduced, digestion slows down. The result? Food sits longer in the stomach and intestines, fermenting and producing gas—which leads to bloating, discomfort, and that all-too-familiar "puffy" feeling. (Northlake Gastroenterology)

2. You’re Probably Dehydrated—and Your Body Knows It

Hot weather increases sweat production, and with that comes the loss of both water and electrolytes. If you’re not actively replacing those fluids, your body goes into conservation mode and starts retaining water, leading to puffiness in the hands, feet, face, and abdomen.

Dehydration also affects how well your digestive system functions. Without enough fluid, stool can become hard and dry, slowing down bowel movements and triggering constipation and bloat. This is especially common during heat waves when fluid loss is high, but thirst cues may be ignored. (Providence Health)

3. Cold and Carbonated Treats Can Backfire

It’s natural to crave cold drinks and frozen snacks in the summer, but many of our go-to cooling options actually contribute to bloating. For example, carbonated beverages introduce excess gas into your digestive tract, which can expand your stomach and lead to uncomfortable fullness. Even seemingly healthy drinks like sparkling water can cause problems if consumed in large amounts.

Similarly, overdoing it on icy, raw foods—like salads, smoothies, and popsicles—can have a chilling effect on your digestion. In Traditional Chinese Medicine and Ayurveda, it’s believed that cold foods weaken digestive fire, slowing down the breakdown of food and causing stagnation. From a Western perspective, very cold foods can constrict blood vessels in the stomach and reduce enzymatic activity, both of which impair digestion. (UCLA Health)

4. Summer Stress Impacts Gut Motility

Heat is a form of environmental stress, and your body interprets it as a threat—even if you’re lounging by the pool. This triggers a physiological stress response, increasing levels of cortisol (the primary stress hormone). Over time, elevated cortisol can disrupt the gut-brain axis and alter the function of the GI tract.

Some people experience delayed gastric emptying when under stress, meaning food takes longer to pass through the system. Others may experience changes in gut motility—alternating between constipation and diarrhea—which can worsen bloating. (The Calm and Happy Gut)

7 Ways to Reduce Summer Bloat—Naturally

1. Hydrate Like It’s Your Job

One of the simplest and most effective things you can do to beat bloat in the summer is drink more water. Aim for at least 2 liters per day, and more if you’re spending time outside or sweating frequently. Add a pinch of sea salt or a slice of cucumber to replenish electrolytes and support cellular hydration.

If you wait until you feel thirsty, you’re already mildly dehydrated. Set reminders throughout the day or carry a reusable water bottle to encourage consistent sipping. You can also incorporate hydrating foods like watermelon, celery, cucumber, and oranges. (Northwestern Medicine)

2. Be Mindful About Meals

Overeating or rushing through meals can make you swallow extra air and strain your digestive system—especially in the heat. Practice mindful eating: chew thoroughly, put your fork down between bites, and focus on enjoying your food. Smaller, more frequent meals may be easier to digest than three heavy ones.

Also, try to eat in a calm, relaxed setting. The parasympathetic nervous system—aka the "rest and digest" system—works best when your body feels safe. Avoid multitasking, and give your digestive system the best chance to do its job. (Brigham and Women’s)

3. Skip the Fizz

Carbonated drinks might feel refreshing, but the bubbles can introduce air into your digestive tract and lead to gas buildup. If you’re feeling bloated, steer clear of soda, seltzer, and sparkling water.

Instead, opt for herbal iced teas like peppermint, ginger, or chamomile, which can naturally soothe the GI tract. Coconut water is another great alternative—it's naturally hydrating and full of electrolytes.

And don’t forget: alcohol dehydrates you. Save the margaritas for cooler evenings or limit them altogether if you’re feeling sluggish and bloated. (UCLA Health)

4. Get Moving—But Gently

Exercise helps stimulate the muscles in your GI tract and promotes healthy digestion. During heat waves, intense workouts can worsen dehydration and stress, so opt for gentle movement like walking, yoga, swimming, or stretching.

Try a short walk after meals to support digestion and encourage motility. Even 10–15 minutes can make a difference in reducing bloat. (UCLA Health)

5. Try Digestive Support Supplements

Certain supplements can offer additional support for your gut, especially during the summer months:

• Probiotics: Support the balance of healthy bacteria in your gut. Look for multi-strain formulas with Lactobacillus and Bifidobacterium species.

• Digestive Enzymes: Help break down macronutrients and ease the burden on your digestive system. A broad-spectrum enzyme taken before meals can reduce bloating.

• Magnesium: Helps regulate muscle contractions in the gut and can relieve constipation-related bloat.

• Adaptogens: Herbs like ashwagandha and rhodiola can help modulate the stress response and reduce cortisol-related digestive issues.

Always consult with a qualified healthcare practitioner before starting new supplements—especially if you have underlying health conditions. (The Sun UK)

6. Eat Warming Foods in Cooling Ways

While it may be tempting to load up on smoothies and raw salads, try incorporating lightly cooked, easy-to-digest meals like sautéed veggies, brothy soups, and warm grain bowls. You can cool these meals down to room temperature before eating to make them more palatable in the heat while still maintaining digestive ease.

Consider adding digestive herbs and spices like ginger, fennel, cumin, or turmeric to your meals. These have carminative properties that reduce gas and bloating.

7. Manage Stress with Cooling Rituals

Don’t underestimate the impact of nervous system regulation on your digestion. The summer heat can leave you overstimulated, tired, and on edge—especially if you're also juggling travel, social events, or work deadlines.

Try simple self-regulation practices like:

• Cooling body scans or progressive muscle relaxation

• Evening journaling or gratitude lists

• Epsom salt baths (bonus: magnesium helps with bloating!)

• Guided meditations or breathwork in air-conditioned spaces

Final Thoughts: You Can Beat the Summer Bloat

Bloating may be common during the summer months, but it’s not inevitable. By understanding how heat affects your digestion—and taking simple steps to support your gut—you can enjoy the best of the season without the discomfort.

Stay hydrated, eat mindfully, move your body, and give your GI system the extra love it needs when temperatures soar. And if bloating becomes chronic or painful, it’s worth consulting a functional medicine provider to explore deeper root causes and personalized treatment options.

Here's to a summer full of sunshine, joy, and a happy, bloat-free belly. ☀️

To learn more about JCH or to make an appointment, click here to contact us! If you have any more questions about your path to optimal health, email our office at thejohnsoncenter@gmail.com or call 276-235-3205.

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!