Welcome back to the Bendy Club blog! This week, we’re focusing on an essential topic for those living with Postural Orthostatic Tachycardia Syndrome (POTS): hydration. Proper hydration is a key strategy for managing POTS symptoms and improving your quality of life. Let’s dive into the best practices to stay steady and strong!
Understanding POTS and Hydration
POTS is a condition that affects the autonomic nervous system, leading to issues with blood flow and heart rate. One of the most effective ways to manage POTS symptoms is through adequate hydration, which helps maintain blood volume and stabilize blood pressure.
Why This Matters
Dehydration can exacerbate POTS symptoms, such as dizziness, lightheadedness, and fatigue. By adopting effective hydration strategies, you can significantly reduce these symptoms and improve your daily functioning. Increasing your total intravascular volume will give you a buffer so even though the blood may be pooling in the lower extremities you have enough to avoid the symptoms of dizziness and lightheadedness.
Identifying Hydration Needs
Everyone’s hydration needs are different, but individuals with POTS often require more fluids and electrolytes to maintain optimal blood volume. Key signs of dehydration to watch for include:
- Dark urine
- Dry mouth
- Headaches
- Dizziness upon standing
Action Steps for Effective Hydration
- Increase Fluid Intake: Aim to drink at least 2-4 liters of water daily. Carry a water bottle with you and sip throughout the day. I always recommend patients with POTS to have a 1L water bottle to make it easy to know how much water you have drank during the day.
- Electrolyte Balance: Incorporate electrolyte solutions. Just drinking water is not enough. You need to also be taking in electrolytes to get the water to be absorbed into the blood stream. There are numerous electrolyte supplements that can help increase electrolyte levels some popular brands include Vitassium or LMNT.
- Salt Supplementation: I almost always start with simply adding Sodium Chloride tablets with my POTS patients. Sodium Chloride is cheap, easy, and effective. IT allows us to easily titrate up the dose to get to an effective baseline where symptoms are controlled most days. THEN we can try the better tasting, and more expensive options, like LMNT or other flavored electrolyte replacement products. Many people think salt is bad but generally those with hypermobility and dysautonomia have more problems with low blood pressure than hypertension.
- Morning Hydration: Start your day with a glass of water to kickstart hydration. Drinking water before getting out of bed can help manage morning symptoms.
- Caffeine and Alcohol: Limit consumption of caffeine and alcohol as they can cause dehydration and worsen POTS symptoms.
- Monitor Your Symptoms: Keep track of your hydration levels and symptoms to identify what works best for you. Adjust your intake based on your daily activities and environment.
What about Liquid IV?
I like to consider Liquid IV as a reliable backup for days when you either forget to take your daily electrolyte tablets/powders or when your symptoms are particularly severe. Liquid IV contains electrolytes and sugar in a specific ratio that enhances water absorption. While this can be very effective in increasing your blood volume, I don’t recommend consuming the added sugars daily. Instead, keep Liquid IV in your bag or purse, especially when traveling and deviating from your usual routine.
Real-life Insight
Emily, one of our dedicated members, struggled with severe POTS symptoms that left her feeling drained and unsteady. By implementing a structured hydration plan, including increased water intake and regular electrolyte supplementation, Emily saw significant improvements in her stability and energy levels. Her experience highlights the profound impact of proper hydration on managing POTS.
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Thank you for being part of the Bendy Club. Together, we can make a difference!
Warm regards,
The Hypermobile Solutions Team
References
Hydration. Dysautonomia Support Network. https://www.dysautonomiasupport.org/hydration/?gad_source=1&gclid=EAIaIQobChMI7OPq8LarhwMVLzbUAR2c_wciEAAYASAAEgL7e_D_BwE
Dysautonomia. The Ehlers Danlos Society. (2024, May 7). https://www.ehlers-danlos.com/dysautonomia/
Snapper H, Cheshire WP. Oral and intravenous hydration in the treatment of orthostatic hypotension and postural tachycardia syndrome. Auton Neurosci. 2022 Mar;238:102951. doi: 10.1016/j.autneu.2022.102951. Epub 2022 Jan 31. PMID: 35123367. https://pubmed.ncbi.nlm.nih.gov/35123367/
Home. The Ehlers Danlos Society. https://www.ehlers-danlos.com/
What is HSD?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-hsd/
What is eds?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-eds/
Jovin, D., Atwal, P., Herman, K., Block, N., Maxwell, A. J., Mitakides, J., Maitland, A. M., Saperstein, D., Hamilton, M., Schofield, J., Koby, M., Klinge, P., McElroy, A., Bluestein, L., Chopra, P., Tishler, J., Pocinki, A. G., Varga, J., Dempsey, T., … Lane, K. (2020). Disjointed: Navigating the diagnosis and management of Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorders. Hidden Stripes Publications, Inc.
Smith, C., & Wicks, D. (2017). Understanding Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorder: (previously known as Ehlers-Danlos Syndrome Hypermobility Type & Joint Hypermobility Syndrome, respectively). Redcliff-House Publications.
Cox, C. (2022). Holding it all together when you’re Hypermobile. Journey2Joy
Disclaimer
This blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no provider/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.