Travel with POTS: Planning for Success

Traveling presents additional stresses for your body when you live with POTS. The combined strain of transport, time-zone changes, movement restrictions, and environmental shifts means extra planning is essential.

1. Pre-trip preparation

Before you leave:

• Hydrate well in the days prior to travel. Dehydration worsens POTS symptoms. Better By The Beat+2Standing Up to POTS+2

• Confirm that all your medications are packed in your carry-on, in original containers. This helps avoid loss or delay. Standing Up to POTS+1

• Consider notifying your airline or transport provider ahead of time about assistance needs (wheelchair at the airport, minimal standing time, etc.). Awareness for POTSies+1

• Schedule a lighter activity day either before departure or on arrival to give your autonomic system a buffer. Cornerstone Physiotherapy+1

At the Airport and During Transit

Transit is often the most challenging portion: standing, walking long distances, waiting in lines, sitting for extended hours. Here are targeted tactics.

2. Use mobility aids or assistance

If you expect fatigue or limited standing tolerance, plan for wheelchair assistance or tram rides between gates. Airlines in many regions offer this for invisible disabilities too. Awareness for POTSies+1
This preserves energy for arrival and reduces risk of symptom flare.

3. Choose seating strategically

• An aisle seat provides easier access to stretch and move. Contiki+1

• Consider a bulkhead or seat with extra legroom for better circulation ability. Standing Up to POTS

• Elevate your feet during waiting or sitting — a backpack or luggage under feet helps reduce pooling. Cornerstone Physiotherapy+1

4. Stay mobile and manage circulation

Sitting still for long periods is a trigger. While seated:

• Do ankle pumps, heel raises, leg crosses every 30-60 minutes. Cornerstone Physiotherapy+1

• Stand and walk when safe/allowed to improve venous return.

• If waiting in line or stationed in hotel lobby, find a spot to raise your legs.

5. Hydration, salt, compression

• Bring an empty refillable water bottle to fill post-security. Hydration is more challenging during flight due to low humidity and lower cabin pressure. Potsuk+1

• Use electrolyte powders or salt tablets if your provider approves. Salt helps increase blood volume. Contiki+1

• Wear compression garments (at least socks; higher-level compression may be appropriate) to reduce lower-leg blood pooling. Jeannie Di Bon+1

6. Pack smart

Your travel kit should include:

• Medications + backup doses. Awareness for POTSies

• Electrolyte mixes / salt packets.

• Salty snacks to help maintain sodium and energy. Contiki

• Comfortable clothes with airflow and temperature adaptability (airports/planes fluctuate in temperature). Better By The Beat

• Supports for sensory stress (ear-plugs, sunglasses, etc.) if you are sensitive. Jeannie Di Bon

• Consider a medical-ID bracelet to communicate your condition in an emergency. Better By The Beat

During Your Destination Stay

Arriving safely is only half the battle. Your trip is also about managing once you’re settled.

7. Pace your itinerary

Avoid front‐loading every activity into your first day. Travel fatigue + POTS triggers = higher risk of worsening symptoms. Plan rest periods, fewer high-exertion activities, and flexibility. Jeannie Di Bon+1
Communication with travel companions is key: letting them know you need breaks is not selfish—it’s necessary.

8. Choose accommodations thoughtfully

• A room with a refrigerator (for drinks/meds) and access to room service or easy food options is helpful. Standing Up to POTS

• If you feel unwell, a nearby resting spot allows recovery without being stranded far from your room or transport.

9. Consider environment & triggers

• Heat, humidity, and high altitude can worsen symptoms. Choose destinations and itineraries that mitigate these where possible. Contiki+1

• Ensure your travel insurance and destination have accessible medical care and pharmacy access in case your usual medications are unavailable.

10. Sleep and time-zone management

Jet-lag, poor sleep, and disrupted routines can degrade autonomic stability. Try to:

• Maintain a consistent sleep schedule as much as possible.

• Adjust medication times gradually if crossing time zones. Reddit

• Build in a quieter recovery day after arrival, and possibly before departure back home.

Special Considerations: Long Flights, Cruises & Layovers

11. Long haul flights

Flying long distances increases risk because of prolonged sitting, dehydration, and cabin changes (lower oxygen, pressure). Awareness for POTSies+1

• Break the journey if possible.

• Use aisle seat.

• Maintain hydration & circulation as described.

• Notify airline about your condition; they may assist.

12. Car or train travel

While more flexible, long drives mean extended sitting and limited movement.

• Stop every 1-2 hours for short walks and leg stretches. Jeannie Di Bon

• Use seat cushions or supports to reduce pooling.

• Avoid full day of touring immediately after arrival.

13. Managing flare risk

Despite best efforts, a symptom flare may still occur. Have a contingency plan:

• Know local medical contacts/clinic.

• Identify a quiet/rest space.

• Pack extra days of medication.

• Keep portable salt/electrolyte supply.

Why These Tips Matter

For someone with POTS, the autonomic nervous system’s ability to maintain stable circulation, heart rate and blood volume is already challenged. Travel introduces additional stressors: dehydration from flight cabins, prolonged standing or sitting, heat changes, and time changes. These can push the system beyond its compensatory capacity. By proactively managing hydration, salt, movement, rest, and environment, you reduce the chance of a significant symptom flare.

Final Word

You don’t have to forfeit travel because of POTS. With planning, awareness, and accommodation you can experience destinations while minimizing risk. Prepare well, listen to your body, pace your activities and build in rest opportunities. Whether a weekend getaway or longer adventure, the right approach makes the difference in turning travel into enjoyment rather than just endurance.