POTS Triggers during Summer

Living with Postural Orthostatic Tachycardia Syndrome (POTS) means navigating a world where even the smallest things—like standing up too fast or eating the wrong food—can send your heart racing and your body spiraling into fatigue. If you or someone you love is managing POTS, knowing the common triggers can make a huge difference in managing symptoms and reducing flares.

Today we’ll go over some of the most common POTS triggers!

Heat Exposure: High temperatures can dilate blood vessels, leading to blood pooling in the lower body—something POTS patients already struggle with. This can cause dizziness, fatigue, and even fainting.

Tips:
    •    Avoid hot showers or baths.
    •    Stay in air-conditioned spaces during summer.
    •    Use cooling towels or vests when outdoors.
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Dehydration: Dehydration reduces blood volume, worsening POTS symptoms like lightheadedness and brain fog.

Tips:
    •    Drink plenty of water daily (make a water goal with your doctor).
    •    Add electrolytes (like salt tablets or sports drinks) to improve fluid retention.
    •    Keep a water bottle nearby at all times.

Standing or Sitting Too Long: Staying in one position, especially standing, can increase blood pooling in the legs.

Tips:
    •    Shift weight frequently.
    •    Wear compression garments.
    •    Elevate legs when resting.

Sudden Changes in Posture: Standing up too quickly can cause a sudden drop in blood flow to the brain.

Tips:
    •    Rise slowly from bed or seated positions.
    •    Sit at the edge of the bed for a few moments before standing.
    •    Use mobility aids if needed.

Stress and Anxiety: Stress releases adrenaline, which can worsen tachycardia and fatigue in POTS.

Tips:
    •    Try grounding techniques, breathing exercises, or meditation.
    •    Prioritize rest and avoid overcommitting.
    •    Consider therapy or counseling for emotional support.

Illness or Infections: Even mild colds or viruses can trigger POTS flares due to inflammation and dehydration.

Tips:
    •    Rest as much as possible during illness.
    •    Stay hydrated and eat nutrient-dense foods.
    •    Work with your doctor to manage symptoms during recovery.

Menstrual Cycle & Hormonal Shifts: Many people with POTS notice worsening symptoms around their period or during hormonal changes (like postpartum or perimenopause).

Tips:
    •    Track your cycle to prepare for symptom spikes.
    •    Talk to your doctor about hormonal support or birth control options.
    •    Adjust hydration and salt intake accordingly.

Diet Triggers: Large meals, high-carb or high-sugar foods, and alcohol can worsen symptoms by diverting blood flow to the gut or causing blood sugar crashes.

Tips:
    •    Eat smaller, more frequent meals.
    •    Avoid alcohol and excess sugar.
  

POTS is unpredictable, but knowledge is power. Recognizing and avoiding your personal triggers can give you more control over your health and help reduce the frequency and intensity of flares. Every person with POTS is different—what triggers symptoms for one might not affect another—so keep a journal and stay curious about your body’s patterns.