Best Hydration Strategies for POTS: How to Stay Hydrated and Manage Symptoms

Postural Orthostatic Tachycardia Syndrome (POTS) can make staying hydrated a challenge, yet proper hydration is one of the most effective ways to manage symptoms. If you struggle with dizziness, fatigue, or brain fog, optimizing your hydration strategy can help improve blood volume and circulation. Here’s how to stay ahead of dehydration with POTS.

1. Prioritize Electrolytes Over Plain Water

Drinking plain water alone can sometimes worsen POTS symptoms by diluting sodium levels. Instead, focus on electrolyte-rich solutions like NormaLyte, which provides the right balance of sodium and glucose to promote fluid absorption.

💡 Quick Tip: Aim for at least 2-3 liters of electrolyte-enhanced fluids daily, depending on your doctor’s recommendations.

2. Increase Sodium Intake

Many people with POTS require 5,000-10,000 mg of sodium per day to help retain fluids and maintain blood pressure.

🔹 Best Sodium Sources:

• NormaLyte's PURE Electrolyte Capules or NormaLyte ORS electrolyte powder

• Salted nuts and pretzels

• Pickles and olives

• Broths and soups

3. Drink Throughout the Day, Not Just When Thirsty

Some people may have a delayed thirst response, meaning dehydration can set in before you feel thirsty.

✅ Example Hydration Schedule:

• Morning: Start with 500ml of an electrolyte solution like NormaLyte.

• Midday: Continue drinking small amounts every 30-60 minutes.

• Evening: Finish with an electrolyte drink to maintain hydration overnight.

4. Use Compression and Hydration Together

Compression stockings help prevent blood pooling in the legs, and when combined with proper hydration, they improve circulation. Wear 20-30 mmHg compression stockings while following your hydration plan for best results.

5. Avoid Dehydrating Beverages

Certain drinks can exacerbate dehydration and worsen POTS symptoms.

🚫 Limit:

• Caffeinated coffee and tea (can cause fluid loss)

• Sugary sports drinks (can spike blood sugar)

• Alcohol (dehydrates and lowers blood pressure)

6. Listen to Your Body

Hydration needs can vary based on activity level, climate, and individual health. Pay attention to warning signs of dehydration:

• Increased dizziness upon standing

• Dark urine or infrequent urination

• Muscle cramps and headaches

If symptoms persist despite proper hydration, consult your doctor about increasing sodium and fluid intake.

Final Thoughts: Stay Hydrated, Stay Steady

Proper hydration is key to managing POTS symptoms effectively. By incorporating electrolyte solutions like NormaLyte, increasing sodium intake, and following a consistent hydration plan, you can reduce dizziness, fatigue, and other symptoms.

💙 NormaLyte is scientifically formulated for rapid hydration and is a trusted choice in the POTS community. Try a free sample of NormaLyte today to see how you can support your hydration needs!