Festival Survival Guide: POTS and Dysautonomia Edition

Festivals can be thrilling—but for those with POTS (Postural Orthostatic Tachycardia Syndrome) or dysautonomia, the heat, walking, standing, crowds, and overstimulation can quickly turn fun into a flare-up. With smart planning, though, it is possible to enjoy concerts, street fairs, and music festivals while keeping your symptoms under control.

Whether you're camping out at a multi-day music fest or strolling a weekend art fair, here are some practical, POTS-friendly festival tips packed with real advice from others who’ve done it.

1. Start With Pre-Festival Prep: Hydrate & Fuel

Hydration is your first line of defense. Start increasing fluids and electrolytes the day before the event. People with POTS are prone to low blood volume, and hydration helps maintain better blood pressure and circulation.

✅ Tip: Choose a medical-grade electrolyte, not just plain water.
NormaLyte Oral Rehydration Salts use the WHO-recommended formula for maximum absorption—way more effective than sugary sports drinks or DIY salt water.

Also, don’t skip meals! Eat nutrient-rich food beforehand (and during) to stabilize energy levels and prevent crashes. Think protein, complex carbs, and salty snacks.

2. Pack Smart Gear for Symptom Management

Comfort is key. Here's what experienced festival-goers with dysautonomia recommend bringing:

• Collapsible stool for breaks in long lines or during shows

• Rechargeable neck fan and handheld fan to regulate body temp

• Frozen water bottle (doubles as a cold pack!)

• Big refillable water bottle for steady sipping

• Instant ice packs for quick relief during overheating

• High-sodium snacks like chips or salted nuts

• N95 mask in crowded areas for immune protection

• Large jacket for evening chills

• Backpack or hydration pack to carry it all

• ORS packets (like NormaLyte) to mix with water on the go

🎒Pro Tip from Megan: “Instant ice packs! You can get them from most pharmacies—just pop and shake for quick cooling.”

3. Pace Yourself (Even If You're Having Fun)

Listen to your body. As Tara says:
“It’s okay to hang back if you’re not feeling good. Pacing is a huge part of attending a camping festival.”

Even if you feel good in the moment, give yourself regular breaks. Find shady spots. Sit down often. Avoid pushing through a flare—it will only hit harder later.

4. Know What to Avoid

Alcohol and other substances might seem fun, but they’re POTS triggers. As Cara warns:
“Do! Not! Drink! Alcohol! Sitting in the sun drinking is the worst thing one can do for one’s POTS.”

Alcohol dehydrates, increases heart rate, and can lead to overheating. Avoid all substances that interfere with your autonomic nervous system or fluid balance.

5. Stay Cool—Literally

Heat intolerance is a common symptom of POTS and dysautonomia. Prepare for both extremes in weather:

• Wear breathable, moisture-wicking clothing

• Use cooling towels or neck fans

• Find shaded or indoor spots whenever possible

• If available, buy frozen slushies or ask for cups of ice from vendors

• Bring a hat or umbrella for sun protection

Hydrate more frequently during hot weather and keep a close eye on your symptoms.

6. Hydrate with Electrolytes—Not Just Water

Drinking only plain water can actually worsen symptoms by diluting your sodium levels. This is especially dangerous for people with POTS who need a higher salt intake.

Use Oral Rehydration Salts (ORS) that combine sodium, potassium, and glucose in the right ratio for fast absorption. NormaLyte’s PURE ORS formula is ideal—it’s free from dyes, artificial sweeteners, and unnecessary additives.  Plus, it's perfect for on-the-go.

Final Thoughts: Yes, You Can Enjoy Festivals with POTS

Festivals are doable—even fun!—if you go in with the right plan, gear, and mindset. Honor your limits, plan ahead, and prioritize hydration and pacing.

With the right tools and a packet of NormaLyte in your bag, you’ll be dancing, singing, and soaking up the vibes while still keeping your POTS symptoms in check.