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 many people with POTS find that hydration helps maintain better blood pressure and circulation.

✅ Tip from Rachel: “I drink the PURE when I wake up and it helps to subdue my POTS symptoms. I use it if I know I’ll be over exerting or if I’m just havIng a bad symptom day. I definitely recommend this product!” NormaLyte Oral Rehydration Salts use the WHO-recommended formula for efficient hydration, which is why it works so well for many customers.

Also, don’t skip meals! Eat nutrient-rich food beforehand (and during) to help maintain energy throughout the day. 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

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

• Big refillable water bottle for steady sipping

• Instant ice packs

• High-sodium snacks like chips or salted nuts

• N95 mask in crowded areas for immune protection

• Large jacket for chilly evenings

• 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 may seem fun, but it can increase blood pooling and make low blood pressure worse.  Alcohol can also dehydrate and increase heart rate.

Cara suggests: “DO! NOT! DRINK! ALCOHOL! Sitting in the sun drinking is the worst thing one can do for one’s POTS

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 too much 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.

Using Oral Rehydration Salts (ORS) that combine sodium, potassium, and glucose in a WHO-recommended ratio for fast absorption may benefit festival-goers. NormaLyte’s PURE ORS formula is free from dyes, unnecessary additives, and artificial sweeteners, which some users appreciate.   Plus, it's perfect for on-the-go.

Paige says: “…the product is great! It is nice to know that there’s not a ton of extra sugars or flavors or anything and that I’m just getting the electrolytes I need to stay hydrated and keep some of my symptoms at bay. “

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.