10 Tips for Managing POTS Day to Day: Practical Tools and Tips for Steadier Living

Living with Postural Orthostatic Tachycardia Syndrome (POTS) can feel like balancing on shifting ground. Symptoms like dizziness, rapid heartbeat, fatigue, and brain fog can appear suddenly and change from day to day. While there’s no universal cure, many people find that small, consistent daily adjustments help create more stable routines. Managing POTS day to day is about building a toolkit—hydration, nutrition, pacing, supportive gear, and helpful resources—to make life more predictable and less overwhelming.

Below is a practical, list-style guide that breaks down strategies for steadier living with POTS. These approaches don’t erase symptoms, but they can help you find smoother rhythms, reduce flare-ups, and feel more in control.

1. Hydrate Consistently

Hydration is a cornerstone of POTS management. Since POTS involves circulation problems, increasing blood volume with fluids can make standing and movement easier. Experts often recommend two to three liters of fluids per day, spread evenly from morning to evening. Water is helpful, but electrolyte solutions designed with POTS needs in mind can make a bigger impact.

Electrolyte mixes like Enact Hydration provide high sodium and simple ingredients tailored for people managing orthostatic intolerance. The added sodium helps the body hold onto fluids, while balanced electrolytes support circulation. Keeping a refillable water bottle or hydration packets nearby can make it easier to stay on track throughout the day.

2. Salt Is Your Friend

Alongside fluids, salt is one of the simplest and most effective tools for POTS. By boosting sodium intake, the body can retain more fluid, increase blood volume, and improve blood pressure stability. Many POTS patients aim for 3,000 to 10,000 milligrams of sodium per day, but it’s important to confirm with a doctor before making large changes.

Salt doesn’t have to mean processed snacks. It can be added through electrolyte powders, broths, salted nuts, pickles, or even sprinkling extra sea salt on meals. For people who feel strange about adding salt, remember: this isn’t indulgence, it’s therapy.

3. Use Compression Gear

Compression garments—like thigh-high stockings, leggings, or abdominal binders—help reduce blood pooling in the legs and abdomen. By keeping blood moving upward, compression gear can lessen dizziness, fainting spells, and fatigue.

The key is comfort and consistency. Some people prefer medical-grade compression stockings, while others find that athletic compression leggings work just as well. Trying different styles can help you discover what feels manageable for everyday wear.

4. Pace, Don’t Push

One of the hardest lessons with POTS is learning to pace yourself. Symptoms often worsen when energy reserves are pushed too far. Instead of trying to “push through,” pacing means spreading out activities, scheduling rest breaks, and stopping before your body forces you to.

For example, rather than cleaning the entire house at once, break chores into smaller steps with breaks in between. Use timers or phone reminders to rest regularly, even if you feel okay in the moment. Over time, pacing helps reduce crashes and makes energy last longer.

5. Move Slowly When Standing

Rapid position changes can trigger dizziness, fainting, or a racing heart. Moving slowly from lying down to sitting, and from sitting to standing, gives the body time to adjust. Some people find it helpful to pump their legs or squeeze a stress ball before standing to help blood move upward.

Simple adjustments—like sitting to fold laundry or showering on a stool—can conserve energy and minimize orthostatic symptoms. Over time, these small changes can add up to steadier days.

6. Manage Temperature Swings

Heat is a common trigger for POTS symptoms. Hot showers, summer weather, or crowded rooms can intensify dizziness and fatigue. Managing temperature can be as important as hydration and pacing.

Cooling vests, handheld fans, and cold packs can help during hot days. Taking lukewarm showers instead of hot ones reduces symptom flare-ups. Dressing in breathable layers allows you to adjust quickly to changing environments.

7. Plan Your Day Strategically

Many people with POTS notice that symptoms are worse at certain times—often mornings. Planning your day around your body’s rhythms can reduce frustration. Save physically demanding tasks for the times you typically feel stronger, and leave quieter activities like reading or emails for tougher hours.

Building in recovery time after exertion is also essential. If you know you’ll attend an event or have a busy day, schedule rest before and after to reduce the likelihood of symptom flare-ups.

8. Nourish with Balanced Meals

Small, frequent meals tend to be easier for people with POTS than large, heavy ones. Eating too much at once can pull blood into the digestive system and worsen fatigue or dizziness. Including a balance of protein, complex carbs, and healthy fats helps stabilize energy.

Some people find that salty snacks between meals keep symptoms more manageable, especially when paired with fluids. Experimenting with meal timing and portion sizes can make daily life more predictable.

9. Supportive Tools Make a Difference

Living with POTS can feel isolating, but supportive tools exist to make management easier. Hydration mixes like Enact Hydration are designed specifically for POTS and other forms of orthostatic intolerance, with high sodium levels and clean, simple ingredients. Unlike standard sports drinks, which may not provide enough sodium or may include unnecessary sugars, Enact Hydration is created with POTS patients in mind.

Supportive tools aren’t just physical. Apps for symptom tracking, wearable heart rate monitors, and online communities all play a role in helping people stay steady, monitor progress, and feel connected.

10. Remember That Management Is Personal

No two people with POTS are alike. What helps one person may not work for another, and symptoms can change over time. Management is a process of trial, error, and adjustment. Some days, hydration and salt might be enough. Other days may require compression gear, extended rest, or medication.

What matters most is creating a toolkit of strategies that fit your lifestyle. Sharing your experiences with others—whether through online groups, local support communities, or conversations with friends—helps normalize POTS management and reminds everyone that they are not alone.

Managing POTS day to day takes patience, creativity, and consistency. Simple habits like drinking fluids, increasing salt intake, pacing activities, and wearing compression gear can significantly improve quality of life. Supportive resources, including tools like Enact Hydration, can make management even easier.

There is no one-size-fits-all approach, and that’s okay. POTS management is about building a flexible routine that adapts with you. Sharing strategies not only reduces stigma but also builds community, showing that small, practical steps can help create steadier days.

Living with POTS may always involve some unpredictability, but with the right tools and tips, steadier living is within reach.