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. Here are some hydration strategies that may be useful for individuals with POTS.

1. Balance Water Intake with Electrolytes

💡 Quick Tip: As a general guideline, the Cleveland Clinic recommends consuming 2-2.5 liters of fluids daily, if recommended by your doctor.

2. Increase Sodium Intake

The Cleveland Clinic suggests that increasing sodium in your diet, up to 10,000mg per day, can help increase blood volume.

🔹 Convenient Sodium Sources:

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

• Salted nuts and pretzels

• Pickles and olives

• Broths and soups

3. Drink Throughout the Day, Not Just When Thirsty

Hydration Tips from People with POTS:

• Morning: In the Morning: Linda D. says that NormaLyte is the "Best electrolytes I’ve found for my POTS. I drink it before getting out of bed in the morning."

• Midday: Throughout the Day: Ashley says, "I drink some [NormaLyte] soon after waking up to kick start my body, and then nurse on the rest throughout the day. If I'm having a rough day where my symptoms are extra problematic (like when I'm overheating and/or dizzy) I'll mix up a second packet and sip on that."

• Evening: With Exercise: Adrianna S. says, "I really like the PURE packets on days I do my exercises — they really make me feel better almost immediately.

4. Use Compression and Hydration Together

Compression stockings help prevent blood pooling in the legs, and when combined with proper hydration, they improve circulation. 

5. Avoid Dehydrating Beverages

Certain drinks can exacerbate dehydration and worsen POTS symptoms.

🚫 Limit:

• Caffeinated beverages, such as coffee, tea, and energy drinks (can cause fluid loss and increased heart rate)

• Sugary sports drinks (high carbohydrate intake can often worsen symptoms)

• Alcohol (causes blood vessels to dilate, increases heart rate, and functions as a diuretic)

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.

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 widely used among people managing POTS. Try a free sample of NormaLyte today to see how you can support your hydration needs!