Staying Cool with POTS: Summer Survival Tips

Staying Cool with POTS: Summer Survival Tips

If you live with Postural Orthostatic Tachycardia Syndrome (POTS), you know that summer heat can turn a regular day into a challenge. High temperatures often magnify POTS symptoms like dizziness, fatigue, rapid heartbeat, and brain fog. But don’t let the weather hold you back. With the right strategies, you can enjoy summer safely and fully. This guide offers doctor-recommended tips and practical tools to help you thrive during the hottest months, including the importance of electrolyte drinks, cooling gear, and smart lifestyle tweaks.

Why Heat Makes POTS Worse

People with POTS often struggle to regulate blood flow and blood pressure. When you stand up, gravity pulls blood away from your brain, leading to symptoms like lightheadedness or fainting. In hot weather, your body tries to cool itself by dilating blood vessels and sweating. This leads to fluid loss and even lower blood pressure—exactly what you don’t need when you’re managing POTS.

That’s why many people with POTS find that their symptoms flare during summer. But with preparation, you can reduce those effects and stay active, even when the sun is blazing. Let’s look at some POTS-friendly summer tips:

Hydration for POTS: How to Replenish Electrolytes the Smart Way\
The Importance of Electrolytes

For people with POTS, hydration isn’t just about drinking water. It’s about replacing lost electrolytes—minerals like sodium, potassium, and magnesium that help regulate nerve and muscle function. Proper electrolyte balance is essential to maintaining blood volume and reducing symptoms like dizziness and rapid heart rate.

When choosing the best hydration for POTS, look for options with high sodium content (500–1000 mg per serving), low sugar, and added potassium and magnesium when possible. 

Best Electrolyte Drink for POTS: Why We Recommend Enact Hydration
Enact contains 600mg of sodium per serving, more than any other major brand. It’s low sugar, great tasting, and designed for people who need high-functioning hydration — like those living with POTS.

 Best Cooling Gear for POTS in Summer

Cooling Vests & Towels

Wearable cooling gear can make a world of difference. Lightweight cooling vests work by evaporative cooling or battery-powered fans. They can be worn under clothes and used during exercise or outdoor activities.

Cooling towels are another great option. Just wet, wring, and drape them around your neck. The evaporative effect helps cool your core temperature quickly.

Portable Fans & Misting Bottles

Small handheld fans or neck fans offer airflow wherever you go. Misting bottles that spray water alongside a fan can simulate a personal air conditioner.

 Time Your Day Strategically

Heat usually peaks between 11 a.m. and 4 p.m. Try to plan errands, workouts, or outings in the early morning or evening.

• Morning Movement: Get your walks or light exercise in before the sun gets strong.

• Siesta Hours: Rest or stay indoors during midday.

• Evening Activities: Take advantage of cooler temperatures for socializing or exercising.

Even small changes to your schedule can help minimize heat exposure and conserve energy.

 Dress for Success

Choose lightweight, breathable clothing in light colors to reflect heat. Moisture-wicking fabrics help keep sweat off your skin, allowing your body to cool more effectively.

Consider accessories like UV-protective hats, sun sleeves, and cooling bandanas for added protection and comfort.

Make Home a Cool Oasis

Keep your indoor environment comfortable:

• Use blackout curtains to block sun and heat.

• Run fans and dehumidifiers to maintain airflow and lower humidity.

• Freeze water bottles or damp cloths to use as makeshift cold packs.

If your home doesn’t have central AC, consider a portable air conditioner for the hottest room.

Eat for Hydration and Energy

In hot weather, heavy meals can worsen POTS symptoms. Try these tips:

• Eat small, frequent meals to avoid post-meal fatigue.

• Focus on hydrating foods like watermelon, cucumber, oranges, and berries.

• Add extra salt to your meals if advised by your doctor.

A POTS-friendly summer diet includes lean protein, hydrating fruits and vegetables, and adequate salt to support blood volume.

Move Wisely

Exercise is a cornerstone of long-term POTS management, but heat can make it risky. Here’s how to adapt:

• Exercise indoors with air conditioning.

• Use recumbent bikes or rowers to reduce upright time.

• Stretch or do yoga during cooler parts of the day.

Be sure to hydrate with the best electrolyte drinks for POTS before, during, and after exercise.

Monitor Your Body’s Signals

Listen to your symptoms. If you feel lightheaded, nauseous, overly fatigued, or notice a spike in your heart rate, cool down immediately. Don’t push through it.

Keep a symptom journal or use wearable tech (like a smartwatch) to track your heart rate and activity level throughout the day.

Final Thoughts: You on Your Best Day

Managing POTS in the summer takes intention, but with a proactive approach, you can reclaim joy, movement, and confidence. Think of every step—choosing the best hydration for POTS, layering on a cooling vest, planning your day with your health in mind—as an act of empowerment.

You’re not just surviving the summer. You’re living it on your terms.

You Might Also Like:

• How to Build a POTS-Friendly Workout Routine

• Doctor-Approved Salt Intake Tips for POTS

• Comparing the Best Electrolyte Drinks for POTS: What Really Works?

Stay cool, stay strong, and remember: you've got this.

Disclaimer: Always consult your healthcare provider before making changes to your hydration, diet, or exercise routine. This article is for educational purposes only.