Dysautonomia POTS and hydration

With summer only 15 days away that means it’s game time for those with POTS to prepare for the heat. Living with POTS (Postural Orthostatic Tachycardia Syndrome) comes with unique challenges that are exacerbated during the hotter months of the year. With hydration being one of the main building blocks to managing POTS it’s crucial to know how to hydrate properly and it isn’t as simple as just drinking water. Let’s dive into why hydration is so important for those with POTS, how to stay properly hydrated, and why you need to be extra vigilant during the hot summer months.

If you have POTS you know hydration is constantly of utmost importance….but why? Understanding the why made me vigilant and consistent in keeping my hydration up. So before we move on to my favorite tips, tricks, products, and more let’s look at the why.

POTS is a condition characterized by an excessive increase in heart rate when transitioning from sitting to standing. This is often due to a lower-than-normal blood volume, making it harder for the body to pump blood effectively. Adequate hydration helps increase blood volume, thereby reducing the severity of symptoms like dizziness, lightheadedness, and fatigue.

It’s also important to note hydration isn’t just about drinking water; it’s also about maintaining the right balance of electrolytes. Electrolytes like sodium, potassium, and magnesium are crucial for nerve and muscle function. They help regulate blood pressure and fluid balance, both of which are vital for managing POTS symptoms. But we will get into how to properly hydrate later in this post. 

Before we jump into how to properly hydrate and my most used tips and tricks for hydrating let’s look at why we have to increase our water intake during the summer months, besides the obvious causes such as the increased temperatures, one in particular stuck out to me which was air conditioning. I had never heard of air conditioning causing dehydration until a couple of summers ago. There are three main factors that cause the need for an increased water intake. 

• Heat and Dehydration: During the summer, higher temperatures and increased sweating can lead to dehydration more quickly. Dehydration exacerbates POTS symptoms, making it even more important to stay ahead of your hydration needs.
• Increased Activity Levels: Summer often brings more opportunities for outdoor activities and exercise, which can increase your fluid requirements. Ensure you’re drinking extra water before, during, and after any physical activity.
• Air Conditioning: While air conditioning keeps us cool, it can also be dehydrating. Spending long periods in air-conditioned environments can dry out the skin and mucous membranes, increasing your need for hydration.

Leave a comment if you were also surprised that air conditioning can increase one’s need for hydration. I found that to be very interesting! Finally, we are ready to go over proper hydration and what that looks like. 

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How to Properly Hydrate

Drink Plenty of Fluids: According to the Cleveland Clinic, POTS patients should aim to drink around 2-2.5 Liters of water a day.¹ Make sure to talk with your doctor to personalize your water goal. Spread your fluid intake throughout the day rather than consuming large amounts all at once. Check out our free resource library for free medical binder printables that can help you keep track of your water intake! 

Salt intake and Incorporating Electrolytes: I know almost all potsies know the importance of salt in their diet but just in case we will quickly go over electrolytes. Electrolytes are naturally occurring minerals like sodium, calcium, magnesium, phosphorus, potassium, chloride, and so on. Salt is particularly important for those with POTS because Increasing salt intake can help retain fluid and expand blood volume. However, always consult your doctor before making significant changes to your salt intake.

According to the Cleveland Clinic, POTS patients should consume 3,000-10,000 mg of sodium daily. ¹The amount is dependent on what their doctor has recommended so make sure to talk with your doctor about what your daily salt intake should be. Hitting your salt intake can be as easy as incorporating salty snacks into your diet, adding your salt of choice to your water/ meals, or drinking a sodium-rich electrolyte drink like liquid IV. I will leave a list of my favorite electrolyte drinks below! 

Monitor Your Urine Color: A simple way to gauge hydration is by checking the color of your urine. Pale yellow indicates proper hydration, while darker urine suggests that you need to drink more fluids. Unlike what I had been told growing up clear urine is not what you should aim for. Urine is supposed to be a light yellow color. Clear urine while not always bad can indicate overhydration. If you are curious you can google a urine chart for examples of what color you should be aiming for. 

Tips for Staying Hydrated in the Summer

Last but not least today I am going to share my favorite tips and best practices for remaining hydrated all summer long! They may be common sense to some but to others, it is helpful to see someone else best practices for tackling hydration and staying consistent with it. What works for me may not work for you. If you have a tip, trick, or product I haven’t added to this post make sure to leave a comment! 

• Carry a Water Bottle: Always have a reusable water bottle with you. This makes it easier to drink water regularly, especially when you’re on the go.
• Set Reminders: Use alarms or smartphone apps to remind you to drink water throughout the day. If you’re struggling to remember about keeping your water intake up a mid-day reminder can help you re-center your focus. Hydration is a habit when you are conscious and consistent about your water intake and like any other habit, it can take 30-90 days for the new habit to form. 
• Eat Hydrating Foods: One of my favorite ways to stay hydrated while I’m out in the summer heat is by eating fruits that are mostly water. For example, watermelon is one of my favorite fruits on a hot day and it is 91% water. Fruits also have electrolytes in them so it’s a win-win situation for me to get in electrolytes and extra water while I’m in the heat. Other fruits that are full of water will be listed below. 
• Cool It Down: Drinking cold water can help regulate your body temperature and keep you cool, making it more refreshing and enjoyable to stay hydrated.
• Dress Appropriately: Wear lightweight, light-colored, breathable clothing to help manage your body temperature and reduce excessive sweating. After making the worst mistake my first year at band camp of wearing a dark gray t-shirt I learned the lesson of light colors and breathable fabric as a staple when in the sun within the first 30 minutes of band camp. I would also recommend looking into SPF clothing. Wearing SPF clothing allows 1/50th of the sun’s UV to reach the skin. For people with pots SPF clothing can be used as another layer of protection from the sun. SPF clothes allow me to spend more time in the sun without overheating. Click here to check out our Amazon list of all my favorite SPF shirts! 

For those with dysautonomia and POTS, maintaining proper hydration is one of the main building blocks of symptom management. With the added challenge of summer heat, it’s essential to stay vigilant about your fluid intake. By understanding the importance of hydration, incorporating electrolyte balance, and adapting your habits to the season, you can enjoy a healthier, more comfortable summer. Stay hydrated, stay cool, and take care of yourself!

Make sure you check out our other Dysautonomia related post that will be linked below!

• “Surviving summer with Dysautonomia”
• “What is POTS Dysautonomia”
• “Embarrassing symptoms of Dysautonomia POTS and how I manage them”
• “Dysautonomia and Body odor”
• “7 Products to help you survive the summer with Dysautonomia”

Citations:

1. Professional, Cleveland Clinic medical. “Pots: Causes, Symptoms, Diagnosis & Treatment.” Cleveland Clinic, my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots. Accessed 5 June 2024.