5 Ways to Survive a Cold When You Have Dysautonomia

Catching a cold when you have Postural Orthostatic Tachycardia Syndrome (POTS), other forms of dysautonomia, or a chronic illness is no simple task. For most, a cold means a few days of sniffles and maybe a sore throat. But for those of us with chronic illnesses, even a mild virus can wreak havoc on an already fragile system. Every symptom feels amplified—fatigue, dizziness, and brain fog hit like a freight train, making the simplest tasks nearly impossible.

Getting sick is inevitable, but surviving a cold when your body already struggles with basic regulation requires some thoughtful strategies. Here are our top survival tips for weathering a cold when you have POTS.

5 Ways to Survive a Cold When You Have Dysautonomia

1. Rest as Much as Possible
   Your body is already working overtime to manage your symptoms, and a cold only adds to the burden. Prioritize rest, even more than usual. Spend more time in bed or on the couch, and allow your body to focus on recovery. Overexertion will only prolong your illness.

2. Stay Hydrated with Electrolytes
   Dehydration worsens both cold symptoms and POTS. It’s crucial to stay on top of hydration, and not just with water. Electrolyte solutions like NormaLyte's oral rehydration salts and electrolyte capsules can be a game changer, helping to restore the balance of sodium and fluids in your body. This is especially important if your cold has you sweating more or if you’re losing fluids through a runny nose. NormaLyte helps avoid the crashes in blood pressure and dizziness that tend to spike during illness.

3. Manage POTS Symptom Flares
   A cold can send your POTS symptoms into overdrive. Compression garments can help reduce blood pooling and lightheadedness, especially if standing becomes more challenging. Keep your legs elevated when sitting or lying down to promote better circulation. 

4. Eat Light, Nutritious Meals
   When you're sick, it’s common to lose your appetite or feel overwhelmed by heavy meals. Stick to easily digestible, nutrient-dense foods. Soups, broths, and smoothies are perfect for keeping your energy levels up without making you feel worse. You’ll still be getting the nutrients you need to help your body heal.

5. Use a Humidifier for Congestion
   Congestion can be particularly brutal, and if you’re dealing with dry air on top of it, your sinuses and throat might feel even worse. A humidifier helps add moisture to the air, soothing irritated nasal passages and making it easier to breathe. Run one in your bedroom while you sleep to minimize discomfort.

Dealing with the Impact of a Cold on POTS

Colds and other illnesses don’t just add new symptoms—they magnify the ones you already have. I’ve experienced colds that made my dizziness so extreme, I could barely stand long enough to make tea. The fatigue becomes overwhelming, making simple daily activities feel like they take every ounce of energy you have. When you’re already living with a chronic illness like POTS, a cold can throw your routine completely out of whack.

But I’ve found that with the right approach, the worst of it can be managed. Don’t underestimate the power of simple tools like electrolytes, rest, and proper hydration. Your body is fighting hard to manage both your dysautonomia and the cold, so let it do its job by giving it the resources it needs.

Careful Planning

While you can’t always avoid getting sick, you can be prepared to handle it in a way that minimizes the disruption to your body. Prioritize your health, listen to your body, and give yourself grace. Recovery may take longer, but with the right tools—like NormaLyte for hydration, light meals, and plenty of sleep—you’ll make it through. Stay strong, and remember, surviving a cold is just one more way you’re proving your resilience.