Beat the Heat: 7 Ways to Stay Cool with POTS This Summer

Sunshine, road trips, pool days, and festivals—summer brings all the fun. ☀️ But for those living with POTS (Postural Orthostatic Tachycardia Syndrome) or other forms of dysautonomia, summer heat can also mean increased symptoms, more flares, and added stress on your already-sensitive autonomic nervous system.

So how do you stay cool, stay safe, and still enjoy your summer? Here are 7 practical, POTS-friendly ways to beat the heat while keeping your symptoms in check.

1. 💧 Hydrate with Electrolytes—Not Just Water

When it comes to managing low blood volume and heat intolerance, plain water alone often doesn’t cut it. In fact, too much plain water can dilute sodium levels and actually make symptoms worse.

✅ The fix? Use a WHO-based Oral Rehydration Solution like NormaLyte.
Unlike sugary sports drinks or DIY salt mixes, NormaLyte contains the optimal ratio of sodium and glucose—clinically proven to help manage POTS symptoms and promote fast, efficient hydration.

Whether you're poolside, camping, or just trying to survive a hot afternoon, NormaLyte is your summer hydration essential.

2. ❄️ Keep a Cooling Towel Handy

Cooling towels are a game-changer. Wet them, wring them out, and place them around your neck, shoulders, or wrists. The evaporative cooling effect can help regulate your body temperature quickly—especially during flare-ups or outdoor events.

Pro tip: Keep a few in the fridge or freezer for extra relief.

3. 🌀 Wear a Portable Neck Fan

Hands-free, rechargeable neck fans provide airflow right where you need it. They’re lightweight, discreet, and perfect for concerts, fairs, or errands in the summer heat. Combine this with a cooling towel for double the effect.

4. 🧊 Keep Ice Packs (or Slushies!) Close

Instant ice packs are a great go-bag item. As Megan shared: “You just pop and shake them, and they get super cold!” You can also grab slushies or iced drinks from vendors during festivals or at gas stations before you head over—they help cool your core body temperature fast.

5. 🌬️ Plan Around the Sun

Avoid being outside during peak sun hours (typically 10am–4pm). Plan outdoor activities for early morning or late evening, when the temperature is more manageable.

Also, seek shade whenever possible. Don’t be afraid to sit out a portion of an event or hang back when your body needs a break.

6. 🧂 Eat Salty Snacks Throughout the Day

Salt is key for those with POTS to maintain blood volume and support hydration. Summer heat can cause more salt loss through sweat, so you may need to increase your intake. Carry salty snacks like pretzels, pickles, or salted nuts—especially if you’re sweating more than usual.

Pairing those snacks with NormaLyte ORS is even more effective for rehydration.

7. 👒 Dress for the Heat

Light-colored, breathable, loose-fitting clothing is your summer uniform. Natural fabrics like cotton and linen allow your skin to breathe and reduce overheating. Don’t forget a wide-brimmed hat, sunglasses, and SPF!

Bonus Tips:

• Pace Yourself: Don’t wait until you feel bad to take a break.

• Cooling Sheets or Mattress Pads: Great for hot sleepers!

• Shower Smart: Use lukewarm or cool showers to reset your body temp.

🌡️ Final Thoughts: Stay Cool, Stay Balanced

Summer heat and POTS don’t always play nice—but with smart strategies, the right tools, and hydration that actually works, you can enjoy the season without a flare.

NormaLyte Oral Rehydration Salts are an easy, safe, and effective way to support your summer lifestyle—whether you’re heading to a concert or just trying to make it through the day.