Traveling During the Holidays with POTS: 5 Survival Tips

Holiday travel can be exciting but also challenging, especially if you live with Postural Orthostatic Tachycardia Syndrome (POTS) or dysautonomia. Crowded airports, long car rides, disrupted routines, and the stress of coordinating plans can all trigger symptoms. But with a little preparation, you can navigate holiday travel with confidence and keep flares at bay.

1. Prioritize Hydration and Electrolytes

Traveling, especially by plane, can be dehydrating. Dehydration is one of the most common triggers for POTS symptoms, so staying ahead of your hydration levels is critical.

Tip: Bring an electrolyte solution like NormaLyte in your carry-on or travel bag. NormaLyte can easily go through airport security and be mixed with water once you're on the other side.  Be sure to take a stainless steel tumbler as water fountains are easy to find.  Sip it regularly, particularly if you're flying or stuck in a heated car, as dry air and prolonged sitting can exacerbate symptoms.

2. Plan for Comfortable Mobility

Long periods of sitting in cars or plane can worsen blood pooling in your legs, leading to symptoms like dizziness or fatigue. Standing in long airport security lines can also be taxing.

Tip: Wear compression stockings to improve circulation. Request mobility assistance at airports if standing in line is difficult—most airlines offer free wheelchair services to those with medical conditions. On car rides, plan frequent stops to stretch and walk around.

3. Pack Strategically for POTS Management

Having the right tools with you can make all the difference. Think ahead about the items you rely on daily to manage your symptoms and pack them in easily accessible places.

Tip: Your travel essentials might include:

• A refillable water bottle for hydration.
• Snacks with a balance of protein and salt, such as nuts or jerky.
• Medications, cooling towels, and electrolyte packets.
• A neck pillow or seat cushion for comfort during long trips.

Keep these items within reach in a backpack or carry-on bag.

4. Stick to Your Routine as Much as Possible

Holiday travel often disrupts your usual routines, including eating, sleeping, and medication schedules, which can worsen symptoms.

Tip: Try to maintain your schedule by setting alarms for medications and planning meals ahead. Pack snacks to avoid relying on unhealthy convenience food, and aim to get enough sleep by using an eye mask and earplugs to create a restful environment.

5. Manage Stress and Plan for Rest

Travel can be physically and emotionally draining, especially with tight schedules or family obligations. Stress is a known POTS trigger, so building in rest and managing anxiety is key.

Tip: Give yourself plenty of time to reach your destination to avoid rushing. Use calming techniques like deep breathing, listening to soothing music, or meditation apps during travel. If possible, build in extra downtime upon arrival to recover before diving into holiday activities.

Bonus Tip: Advocate for Yourself
Don’t hesitate to explain your needs to others—whether it’s asking for a seat, requesting help with luggage, or informing travel companions about why you may need breaks. Most people are understanding once they know what’s going on.

Traveling with POTS Doesn’t Have to Be Stressful

With some careful planning and these tips in your back pocket, you can minimize POTS symptoms and enjoy your holiday travel experience. Remember that listening to your body and pacing yourself is the best way to stay comfortable and symptom-free.

Whether you’re traveling across the country or just a few hours away, taking these steps can ensure you make the most of your holiday season while keeping your health a top priority.

Do you have travel tips that work for you? Share them in the comments below!