The POTS Energy Scale: What animal are you today?

Living with POTS (Postural Orthostatic Tachycardia Syndrome) or any form of dysautonomia can make energy feel like a mysterious, ever-changing resource. One day you might feel semi-functional, and the next day you’re flatlined on the couch for 12 hours wondering how to make it to the bathroom.

Trying to explain that to family or friends? Even harder.

To make things easier (and a little more fun), we created a visual reference scale—a lighthearted but realistic way to communicate daily energy levels with POTS. Whether you’re trying to manage expectations or just want to validate what you’re feeling, this scale can help.

Stick it on your fridge, text it to a loved one, or use it to check in with yourself.

🌡️ My POTS Energy Scale

1 – 🦥 The Sloth
Speed: Slow-motion nap mode
Zero energy. This is a 100% rest and recovery day. If you see me upright, it’s a miracle. Talking? Maybe. Moving? Doubtful.

2 – 🐧 The Penguin
Speed: Waddle with effort
Energy exists, but it's limited. I can shuffle through a task or two, but it’s mostly a 75% rest day. Think “move slowly, nap often.”

3 – 🦘 The Kangaroo
Speed: Random bursts
Energy comes in short hops. I might tidy up or chat, but I’ll need a serious break afterward. A 50/50 kind of day—pacing is key.

4 – 🐎 The Mustang
Speed: Steady and strong
Good energy. I’m up, functioning, maybe even productive. I can socialize and get through errands, but I’ll still need to listen to my body.

5 – 🐉 The Dragon
Speed: Legendary
Mythical energy. These days are rare, but when they hit, I feel like I can take on the world. I’ll probably overdo it—and that’s okay. They’re worth savoring.

💬 Why This Helps

Energy with chronic illness isn’t linear. It fluctuates daily, sometimes hourly, and trying to explain that can be emotionally exhausting. Having a simple way to label your experience helps you:

• Set boundaries

• Ask for help

• Validate your own needs

• Track trends in your flares or recoveries

• Foster understanding from family, friends, or caregivers

💧 What Can Help Improve Energy?

While no chart can “fix” POTS, many people find that pacing themselves and staying well-hydrated can make a meaningful difference in how they feel day to day.

Oral Rehydration Salts (ORS), like NormaLyte are designed to help the body absorb fluids and electrolytes more efficiently than plain water or sports drinks.

NormaLyte's PURE formula is meant to taste like plain water and has no artificial sweeteners, or dyes—and has even been clinically proven to help manage POTS symptoms.  Of note, the flavored versions all contain less than 1% of sucralose so if you're sensitive to that we recommend trying the PURE.

🥤 A decrease in blood volume can occur when the body is not well hydrated, which can lead to a drop in blood pressure that may cause fatigue and dizziness.

Some people choose to sip NormaLyte ORS first thing in the morning or during a crash as part of their hydration routine.

📌 Final Thought: It’s Okay to Be at a “1”

You don’t owe anyone productivity. Rest is not failure. Whether you're a sloth, penguin, kangaroo, mustang, or dragon—you’re still valid, worthy, and doing your best.

Stick this scale somewhere visible. Use it as a shortcut on hard days. Let it be your way of saying, “This is where I’m at—and that’s okay.”