If I had a dollar for every time someone told me to “just drink more water” for my POTS symptoms, I’d be rich enough to afford all the fancy electrolyte packets I love. 😅
While hydration is critical, water alone won’t cut it, and in some cases, it can even make things worse. That’s because POTS isn’t just about being dehydrated. It’s about how your body holds on to fluid, salt, and blood volume.
Let’s break down what’s really going on, and what actually helps when you’re managing life with POTS.
🧪 What’s Actually Happening in Your Body?
With POTS, your autonomic nervous system isn’t working quite right. This system controls things like heart rate, blood pressure, digestion, and circulation. So, when it’s out of whack, your body struggles to keep blood flowing where it needs to go.
This leads to:
Low blood volume
Blood pooling in the legs
Rapid heart rate upon standing
Lightheadedness, fatigue, and shakiness
Now, when you chug plain water without enough sodium and electrolytes, it can dilute your blood even more. The result? You might feel worse, not better.
🧂 Why Salt and Electrolytes Matter
Salt is a lifesaver for those of us with POTS. It helps increase blood volume and retain the fluids we drink. But sodium alone isn’t the whole picture. You also need other electrolytes like:
Potassium – supports nerve and muscle function
Magnesium – helps calm the nervous system and reduce tremors
Chloride – works with sodium to maintain fluid balance
Calcium – important for nerve signaling and heart function
Without these, your hydration can’t stick. it just runs right through you.
🧃 What Works for Me: Real Electrolyte Solutions
Here’s what I’ve tried — and what’s actually helped during my worst flares and daily maintenance:
🧂 LMNT
Zero sugar, high sodium (1,000mg per packet!)
Great for morning dizziness and pre-outing prep
Tastes salty, but powerful
💧 Liquid I.V.
Balanced blend of sodium, potassium, and sugar for rapid absorption
Easy to find at Target, Amazon, or Costco
I use this for moderate days or brain fog boosts
🌿 Redmond Re-Lyte
Natural, clean ingredients and mild taste
I keep this in my daily rotation, especially during hot weather
🧃 Nuun Sport Tablets
Convenient, lightly flavored, and travel-friendly
Lower sodium than LMNT, but easy on the stomach
🚫 “But That’s So Much Salt…”
Let’s talk about that.
Yes, I consume way more salt than most people — on purpose. Doctors who understand POTS often recommend 3,000 to 10,000 mg of sodium daily. That’s not an “unhealthy addiction,” it’s how we function.
And no, putting more salt on your fries doesn’t count. 🤣
🧂 Real salt support looks like:
Adding Himalayan or Celtic salt to water
Eating salty snacks throughout the day. (not bags of chips, but things like pickles, nuts and jerky)
Using electrolyte mixes with measurable amounts
I track my intake and balance it with potassium-rich foods (like avocado and coconut water) to stay in that sweet spot.
💭 Real Talk: It’s Not About Being “Extra”
You’re not weak for needing help. You’re not dramatic for needing salt packets and cooling towels just to walk around Target.
You are a person doing your best to live in a body that needs a little more science and support to operate.
Hydration for POTS is nuanced. It takes experimenting, listening to your body, and sometimes ignoring people who think water fixes everything.
✨ Final Thoughts
If you’re struggling with symptoms even though you “drink plenty of water,” don’t be afraid to go deeper.
Try different electrolyte blends. Track your salt intake. Talk to a provider who actually understands dysautonomia.
💬 I’d love to hear what hydration tools work for YOU. drop a comment or share your go-to routine!
Stay salty my friends!
Shandy 💜
from TacoboutWellness 🌮