The Ultimate POTS Summer Survival Guide ☀️
Why The Summer is Harder with POTS 🫠🫠🫠
If you have POTS, you already know: The heat and the sun are not your friends.
When temperatures rise, your blood vessels expand to cool your body down. For someone with POTS or dysautonomia, this means MORE blood pooling in your legs, less blood returning to your heart, and a spike in symptoms: dizziness, fatigue, brain fog, and imo, the worst symptom, the "I might pass out" feeling.
Even a few degrees can make a huge difference. The good news? With the right strategies + tools, you can still enjoy summer (albeit, in shorter, safer, stints!)
Here's my complete survival kit - Keep it Cool For the Summer
Disclaimer: I have a background in sports medicine, but I am not a physician. This post is based on my personal experience living with POTS, EDS, celiac, and ADHD. Nothing here is medical advice. Always talk to your own doctor before changing your summer routine.
This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases.
💧 1. Hydration is Not Optional: Level Up with Electrolytes
Chugging plain water may SEEM like a good idea (especially in the summer), but drinking too much plain water without electrolytes can dilute your sodium levels and make POTS symptoms worse.
What actually works: Rehydrating WITH sodium!
| Product | Why I use it |
|---|---|
| Vitassium Extra Strength Capsules | 750mg sodium, no taste, no mixing, my daily foundation |
| Venture Pal High Sodium Powder | Great flavor, sugar-free, easy to toss in my bag |
| Venture Pal Chewable Tablets | Again, great flavor, easy for on-the-go |
Pro tip: Drink electrolytes before you go outside, not just after you feel bad. My Band Director always said "If you're feeling thirsty, it's too late!"
🔗 Shop Vitassium
🔗 Shop Venture Pal - Watermelon and Grapefruit are my personal favorites, especially during the summer!
🧊 2. Cooling Gear That Actually Works
You don't need to suffer. These tools are worth every penny:
Pro tip: Keep ice packs in your freezer and buy instant ice packs for on-the-go!
🔗 Shop Cooling Towels
🔗 Shop Portable Fans - My sister has the Shark Chill-Pill and I'm obsessed. I can't wait to get one this summer!
🔗 Shop Instant Ice Packs - Excellent for athletes, these are always in my bag!
⏰ 3. Plan Your Day Around the Heat
Timing is everything in the summer:
Pro tip: If you have to go out during peak heat, find the shade. Bring your cooling gear. And always have electrolytes with you.
🧂 4. Salty Snacks to Keep in Your Bag
Summer heat makes you sweat more, which means you're losing salt faster. You have to remember to replenish it throughout the day!
| Snack | Sodium content | Why it works |
|---|---|---|
| Pickles or pickle juice | High | Portable, salty, easy |
| Salted nuts | Moderate | Protein + salt |
| Pretzels | Moderate | Crunchy, satisfying |
| Olives | High | Small, potent |
| Electrolyte chews | Varies | Quick, fast acting, portable |
Pro tip: Skip the middle man and keep a container of Celtic sea salt in your bag. A pinch under the tongue works in a pinch!
👕 5. Dress for Success (and Sweat)
What you wear matters more than you think:
| Do | Don't |
|---|---|
| Light colors (reflects heat) | Dark colors (absorbs heat) |
| Loose, breathable fabrics (cotton, linen, moisture-wicking) | Tight, synthetic fabrics |
| Wide brim hat | Baseball cap (okay in a pinch, but doesn't protect your neck!) |
| Sunglasses (helps with light sensitivity) | Skipping sun protection |
Pro tip: Some medications (including common POTS meds) can increase sun sensitivity. Check your bottles and plan accordingly!
🚿 6. Cool Down From the Inside Out
When you're overheated, these tricks help fast:
Cold shower, bath, or plunge - even 2-3 minutes helps
Cold drink - not just water; electrolyte drinks work best
Ice cube on wrists or back of neck - cools blood quickly
Frozen fruit - grapes, berries, mango chunks
Slushies or smoothies - homemade with electrolytes added
Pro tip: Freeze electrolyte drinks into ice-pops! I make my athletes "pickle-pops" every year with pickle juice, you'd be AMAZED how refreshing it is!
🛌 7. Give Yourself Grace
This is the most important tip.
Summer with POTS is harder. You will have bad days. You will cancel plans. You will feel guilty.
Stop that.
Your body is working overtime just to stay regulated (which it already has a hard time doing - remember!) Rest is not laziness. Canceling plans is not failure. Staying inside is not weakness.
Getting Back to Me means listening to your body; even when it's annoying & inconvenient (totally unrelated, but I spelled "inconvenient" here correctly on my first try, and I'm pretty proud of that).
📋 Your Summer POTS Cheat Sheet
Print this and put it on your fridge:
| Problem | Solution |
|---|---|
| Feeling dizzy | Drink electrolytes immediately |
| Overheated | Cooling towel + fan + ice pack |
| Need to go out | Do it before 10 AM or after 6 PM |
| Can't stop sweating | Salty snack + cold drink (which you should already have on hand) |
| Flare day | Rest. Just PLEASE rest. |
What's in My Summer POTS Bag
Here's what I keep in my bag for any summer outing:
✅ Vitassium capsules (750mg sodium), Vitamatic Sodium Chloride tablets, & VP Chews
✅ A water bottle + (many) electrolyte powder mixes
✅ Salty snack (gf pretzels or pickles)
✅ Sunscreen (SPF 30+)
✅ Hat
✅ Sunglasses
Pro tip: Pack your bag the night before. Think of it as a "go-bag". On low-energy days, you won't have the spoons to gather everything!
Summer POTS: The Bottom Line
You CAN enjoy summer with POTS. It just takes more planning, a lot of electrolytes, and more grace than you're probably wanting to give yourself.
Hydrate with electrolytes, not just water
Use cooling gear
Plan outings for early morning or evening
Keep salty snacks everywhere
Dress light and breathable
Rest without guilt
You've got this. Stay Cool. 🌿😎
Full List of My Personal POTS Summer Survival Gear
Again, This is an affiliate link. As an Amazon Associate I earn from qualifying purchases.
Your Turn!
What's your #1 summer struggle with POTS? Drop it in the comments!
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