Why Hands Swell While Hiking and How To Prevent It

Several factors can cause the hands to swell when hiking, but the most common causes are gravity and how the body distributes heat during exercise. Gravity plays a significant role in this process, as it pulls the fluid in our bodies towards the lower extremities, including our fingers, hands, and feet. As the core muscles heat up when hiking, the vascular system cools the body by releasing more fluid to these areas. When blood reaches the skin to dissipate the heat, fluids leak out of the vessels, causing swelling of the limbs.

Medically known as exercise-induced peripheral edema, the problem is not serious and will typically disappear soon after you stop hiking.

On a recent backpacking trip in the California Marble Mountains, I noticed that the ring on my finger felt so tight that I could not remove it. My fingers and hands were visibly puffy and felt slightly numb. It was intensely hot, although I was drinking plenty of water and not consuming excess salt. Therefore, I knew that I was not suffering from dehydration or retaining fluids. This was not my first experience with hand swelling while hiking, and I knew from past instances that my hands would eventually return to normal.

When I got home, I researched the topic. It turns out that this condition is quite common among hikers, so you’re not alone in experiencing it.

Here are a few things you can do to prevent swelling while hiking.

How to Prevent Hands from Swelling when Hiking

Keeping your arms suspended long-term can cause blood to pool up in the extremities. Rapidly swinging your arms above your head in a circular motion will move blood from your hands and reduce swelling.

• Elevate your arms above your head every so often, or bend your arms up by gripping the thumb or shoulder straps on your backpack.
• Use a hiking pole. Gripping a pole (or stick) promotes circulation because the gripping motion engages the muscles in the hand, thereby facilitating blood flow.
• If you don’t use poles, activate your hand muscles to promote circulation by squeezing them into a fist and releasing the grip every few minutes. You can also grab your water bottle or another object and swing it around as you walk.

A less common cause of swelling in the hands is caused by low blood sodium concentration. This can occur if you drink too much fluid or water than your body can get rid of. Hyponatremia is more commonly associated with ultra-distance running than with backpacking or hiking. ^[1]

If you ever experience swelling or puffiness in your fingers or hands when hiking, the likely fix is to improve your blood circulation.

Keep in mind that these suggestions may not prevent swollen hands if you suffer from a health condition. If the puffiness does not go away within a few hours after hiking, consult with a doctor.

References

Hew-Butler, T., Smith-Hale, V., & Sabou, J. (2019). Exercise-associated electrolyte disorders. Current Opinion In Endocrine And Metabolic Research, 9, 51-55. doi: 10.1016/j.coemr.2019.06.014

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