POTS Dehydration Symptoms: How to Spot and Manage Them

The symptoms of dehydration can be the most common and trying for those afflicted with Postural Orthostatic Tachycardia Syndrome, a disease that affects the autonomic nervous system. A person with POTS finds life difficult because hydration is such an issue. However, how can you tell that you are suffering from dehydration and what do you do in order to tackle it effectively when it’s connected with POTS? 

In this article, we will walk you through what the key signs of dehydration look like in patients with POTS, provide helpful tips on hydration, and then give you ways to better take control of your symptoms. It could make all the difference in learning how dehydration works if you’re a POTS newbie or want some ways to adjust your daily habits.

What Are the Symptoms of Dehydration in People With POTS? 

Dehydration symptoms in people with POTS are far worse and more debilitating than for anyone else. It is practically impossible to be hydrated if blood flow cannot be regulated well; that is what a person suffering from POTS is facing. Some of the most common symptoms of dehydration faced by people who are diagnosed with POTS include:

Dizziness and Lightheadedness

Dehydration often exacerbates the dizziness and lightheadedness that many people with POTS already experience. When you’re dehydrated, the body’s ability to maintain blood volume decreases, leading to a drop in blood pressure, which worsens the feeling of dizziness when standing up or moving too quickly.

Rapid Heart Rate (Tachycardia)

One of the hallmark symptoms of POTS is tachycardia, or an unusually rapid heart rate. Dehydration can worsen this symptom, causing the heart to work even harder to pump blood and compensate for the decreased blood volume. This can lead to an even higher heart rate, making you feel anxious, out of breath, or overwhelmed.

Fatigue

Chronic dehydration can leave you feeling unusually tired or drained. This is because the body is struggling to maintain optimal fluid levels, putting added stress on organs and systems that are already under strain due to POTS. The fatigue from dehydration often feels more pronounced and harder to shake off, especially when you’re also battling other POTS-related symptoms.

Brain Fog

Dehydration affects mental clarity and cognitive function, leading to brain fog. People with POTS may already experience difficulty concentrating, but dehydration can make this symptom worse. As fluid levels drop, the brain doesn’t receive the optimal hydration it needs to function properly, resulting in feelings of confusion, forgetfulness, and difficulty focusing on tasks.

Nausea

Dehydration can upset your stomach and lead to nausea, making it even harder to cope with the already challenging symptoms of POTS. When you’re dehydrated, the digestive system doesn’t work as efficiently, causing discomfort and the feeling of being unwell.

Headaches

Dehydration-induced headaches are a common complaint among those with POTS. Without enough fluid in the body, blood flow to the brain is reduced, which can cause tension or vascular headaches. These headaches may be more intense or frequent, further adding to the discomfort caused by POTS.

Recognizing these symptoms early and taking action to stay hydrated is crucial for managing dehydration in POTS patients. Understanding how dehydration uniquely affects the body can empower you to take the necessary steps to improve your condition and overall well-being.

Can Dehydration Make POTS Worse?

Yes, dehydration can significantly exacerbate POTS symptoms, leading to more severe and frequent episodes. For those with Postural Orthostatic Tachycardia Syndrome, the body struggles to regulate blood flow when standing or changing positions. This dysfunction is worsened when dehydration sets in, as the body’s ability to maintain blood volume and adequate circulation becomes even more compromised.

When you’re dehydrated, your blood volume decreases, making it harder for your heart to pump enough blood to vital organs, including the brain. As a result, symptoms like dizziness, lightheadedness, and tachycardia (an elevated heart rate) can become much more intense and frequent. Even slight dehydration can trigger these symptoms, causing significant discomfort and difficulty in daily activities.

The Importance of Fluid and Electrolyte Balance

Maintaining an optimal fluid and electrolyte balance is crucial for managing POTS. Electrolytes like sodium, potassium, and magnesium play a vital role in regulating fluid balance and blood pressure. When you’re dehydrated, both fluid and electrolytes are depleted, making it even harder for your body to function properly.

Without adequate fluids, the blood vessels can constrict, and your heart may need to work harder to circulate blood, which can intensify the tachycardia and dizziness that are already common with POTS. On top of that, insufficient electrolytes can lead to muscle cramps, increased fatigue, and worsening cognitive symptoms like brain fog.

To manage POTS more effectively, it’s essential to focus not only on hydration but also on replenishing electrolytes. Drinking water alone may not be enough; incorporating electrolyte-rich fluids like sports drinks or oral rehydration solutions can help maintain a healthy balance. Taking these steps to keep both fluids and electrolytes in check can help reduce the severity of POTS symptoms and improve your quality of life.

How to Stay Hydrated With POTS

Staying properly hydrated is essential for managing POTS symptoms and improving your overall well-being. Since dehydration can significantly worsen POTS symptoms like dizziness, fatigue, and tachycardia, it’s important to focus on a comprehensive hydration strategy that includes not just water but also electrolytes and hydrating foods. Here are some practical tips to help you stay hydrated:

1. Increase Daily Water Intake

The first step in managing hydration with POTS is increasing your water intake. People with POTS often require more fluids than the average person due to the condition’s impact on blood volume and circulation. Aim to drink at least 8-10 glasses of water a day, or more if you’re physically active or live in a hot climate. You may find it helpful to carry a water bottle throughout the day, so you’re reminded to drink regularly.

One key tip is to drink water slowly throughout the day instead of gulping large amounts at once. This ensures your body absorbs the fluids more efficiently. Some people with POTS also find that drinking small amounts of water frequently helps prevent feelings of lightheadedness.

2. Add Electrolytes to Your Drinks

While water is essential, it’s not enough on its own. Electrolytes such as sodium, potassium, and magnesium help the body maintain fluid balance and regulate blood pressure, which are crucial for managing POTS. Adding electrolytes to your daily routine can significantly reduce the risk of dehydration and help prevent worsening POTS symptoms.

There are various ways to add electrolytes to your drinks:

• Electrolyte Tablets or Powders: You can mix these with your water to ensure you’re getting the right balance of electrolytes.
• Sports Drinks: Opt for low-sugar or sugar-free sports drinks that replenish both fluid and electrolytes.
• Electrolyte Solutions: Oral rehydration solutions (ORS) are specifically designed to replace fluids and electrolytes quickly, which can be especially beneficial during severe dehydration.

For a more natural, low-sugar alternative, Buoy is a great option. Buoy offers electrolyte-infused drinks that help replenish essential minerals without the added sugar commonly found in traditional sports drinks. This makes it a perfect choice for managing POTS symptoms while avoiding the blood sugar spikes and crashes that sugary drinks can cause.

3. Eat Hydrating Foods

In addition to drinking fluids, eating hydrating foods can contribute significantly to your daily hydration. Many fruits and vegetables have a high water content and provide added vitamins and minerals that support overall health. Incorporating these foods into your diet can help maintain hydration levels throughout the day. Some great hydrating options include:

• Watermelon: Packed with water and potassium, watermelon is an excellent hydrating snack.
• Cucumbers: With a water content of about 95%, cucumbers are one of the most hydrating vegetables.
• Strawberries: These juicy fruits are rich in water and vitamin C, which can help improve circulation.
• Citrus Fruits: Oranges, grapefruits, and lemons are great sources of hydration and vitamin C.
• Celery: High in water and rich in fiber, celery can help keep you hydrated and promote digestion.

Additionally, soups and broths are excellent options for staying hydrated, as they contain both water and electrolytes. Opt for low-sodium broths to avoid excess sodium intake, which could potentially lead to fluid retention.

4. Consider Adding Salt to Your Diet

For some people with POTS, adding extra salt to their meals can help maintain blood volume and prevent dehydration. Salt helps retain fluid in the body, supporting the circulation and blood pressure needed to reduce POTS symptoms. However, it’s important to consult with a healthcare professional before making significant changes to your salt intake, especially if you have any other medical conditions like kidney disease or hypertension.

5. Monitor Your Hydration Regularly

Keeping track of your hydration status can be incredibly useful for managing POTS. Pay attention to how you feel throughout the day—if you’re experiencing increased dizziness, fatigue, or headaches, these may be signs that you need to increase your fluid or electrolyte intake. You might also consider using a hydration app or setting reminders to help ensure you’re staying on track.

Managing Dehydration Symptoms With POTS

Staying hydrated with POTS requires more than just drinking water. A combination of increased water intake, electrolyte replenishment, and hydrating foods can make a world of difference in managing symptoms and maintaining your health. By adding low-sugar electrolyte options like Buoy to your hydration routine, along with water-rich foods, you’ll be better equipped to reduce the impact of dehydration on your daily life. Remember that proper hydration not only helps with POTS symptoms but also promotes overall wellness.