How cold vs hot weather affects POTS

Living with Postural Orthostatic Tachycardia Syndrome (POTS) and other forms of dysautonomia means that your autonomic nervous system doesn’t regulate certain bodily functions properly—especially heart rate, blood pressure, and circulation. One of the most challenging aspects of managing these conditions is how external factors, like weather, can drastically affect symptoms. Both hot and cold weather can present their own unique challenges, making symptom management more difficult. But knowledge is power and understanding how each type of weather affects POTS can help you better prepare.

We already have individual posts on the effect cold and hot weather have on Pots. But I wanted to make a quick all-in-one that covers both topics. The struggle of increased symptoms due to hot weather is discussed far more frequently than the effect cold weather can have on Pots. With winter quickly approaching I thought there was no better time than now. Next week we will cover the effects cold and hot weather has on lupus so make sure to come back and check it out! Let’s go ahead and jump right in!

How Cold Weather Affects POTS

For many people with POTS, cold weather might seem like a relief from the heat-related flare-ups, but it presents its own challenges. Here’s how:

• Vasoconstriction and Blood Pressure: Cold temperatures cause blood vessels to constrict in an attempt to conserve heat, which can increase blood pressure. For someone with dysautonomia, this process might be exaggerated or poorly regulated. This can lead to feelings of dizziness, lightheadedness, or fainting, especially when transitioning from sitting to standing.
• Poor Circulation: People with POTS often already deal with poor circulation, and the cold can make this worse. Numbness or tingling in extremities, such as fingers and toes, can become more pronounced, as blood flow to these areas may be further restricted by the cold.
• Joint and Muscle Pain: Cold weather can exacerbate joint stiffness and muscle pain, which are common secondary symptoms in people with POTS. The drop in temperature may lead to increased discomfort and even more fatigue as your body works harder to stay warm.
• Dehydration Risk: While dehydration is often associated with heat, it can also occur in the cold. In colder weather, people may forget to drink water as often as they do in warmer temperatures, which can worsen the dehydration already common in POTS. Dehydration directly impacts blood volume, exacerbating dizziness, fatigue, and other symptoms. Make sure if you already haven’t to speak with your doctor about developing a water goal for the winter months.
• Sluggishness and Fatigue: Colder weather may also contribute to an overall sense of sluggishness and fatigue. The body expends more energy to stay warm, leaving less energy for normal functions. For someone with POTS, who may already experience chronic fatigue, this can be a major drain on their daily reserves.

How Hot Weather Affects POTS

Hot weather is widely known to be a trigger for POTS flare-ups, and many individuals find the summer months or hot environments particularly difficult to manage. Here’s why:

• Vasodilation and Blood Pooling: In hot weather, blood vessels expand (vasodilate) to help cool the body down. However, for people with POTS, this can cause blood to pool in the lower extremities, making it even harder for the heart to pump blood efficiently back to the brain. This often leads to symptoms such as dizziness, lightheadedness, and even fainting.
• Increased Heart Rate: Heat can cause an increase in heart rate as the body works harder to cool down. Since POTS already involves an elevated heart rate upon standing, this can compound the problem, leading to tachycardia and worsening fatigue.
• Dehydration and Electrolyte Imbalance: Hot weather leads to increased sweating, which can quickly deplete your body’s hydration and electrolyte levels. People with POTS are particularly sensitive to dehydration, and without proper fluid and electrolyte balance, symptoms can become severe. Maintaining hydration is crucial, but can also be tricky in the heat.
• Heat Intolerance: Many people with POTS report a high sensitivity to heat, often experiencing nausea, headaches, and an overwhelming feeling of weakness when exposed to high temperatures. This heat intolerance can make everyday tasks, such as going outside or being in a hot room, feel impossible.
• Increased Fatigue and Brain Fog: Hot weather can exacerbate the already debilitating fatigue and brain fog that many POTS patients experience. The body is expending extra energy to regulate temperature, leaving little energy for concentration or physical activity.

Managing pots symptoms based on the weather

While you can’t change the weather, there are strategies to help manage symptoms during both cold and hot seasons. Listed below are some of the tips I found helpful when I was at my sickest before I started my Autoimmune healing journey. Finding strategies to manage symptoms takes trial, error, and lots of patience. Theres no one size fits all when it comes to strategies that prevent flares but there are some basic best practices such as the ones I’ve listed below. Communicating with your doctor is the best way to develop a starting point for yourself, so you can develop a plan that works with your body.

For Cold Weather:

• Layer Up: Wear layers to keep your body warm without overheating. Hand and foot warmers can help if you experience cold extremities.
• Stay Active: Gentle movement can help keep circulation going. Simple stretches or short walks can make a difference.
• Hydration and Salt: Keep drinking water and ensure you’re getting enough salt, even if you’re not sweating as much. This will help maintain blood volume. Talk with your doctor to make a goal for water intake and salt intake.

For Hot Weather:

• Cooling Strategies: Use cooling towels, fans, or ice packs to help regulate body temperature. Wearing loose, breathable clothing can also help.
• Hydrate and Electrolytes: Drink plenty of water and incorporate electrolyte solutions to stay hydrated. Some POTS patients benefit from increasing their salt intake as well. Talk with your doctor to make a goal for water intake and salt intake.
• Stay Indoors: Try to avoid going outside during the hottest part of the day. If you must be outdoors, seek shade or air-conditioned environments.

Weather can have a significant impact on POTS and dysautonomia symptoms, and understanding how cold and hot temperatures affect your body can make a big difference in avoiding flares. By staying proactive with symptom management strategies tailored to each type of weather, you can help minimize flare-ups and maintain a more consistent quality of life.