Feeling Salty? Electrolytes: how they work, and why they matter.
Electrolytes: what they are, and why you might need them
When you live with Postural Orthostatic Tachycardia Syndrome (POTS), you quickly learn that hydration isn’t just about drinking enough water — it’s about electrolytes. These tiny minerals (like sodium, potassium, and magnesium) help regulate fluid balance, blood pressure, and nerve signaling in the body.
For people with POTS, electrolytes play an especially important role. One of the hallmarks of POTS is that blood tends to pool in the lower half of the body when standing, which means less blood makes it up to the brain. That’s part of why standing can lead to dizziness, lightheadedness, or even fainting. Increasing fluid and electrolyte intake can help expand blood volume and improve circulation, making it a little easier for the body to adjust to position changes.
From my own experience, I’ve noticed a huge difference on the days when I stay on top of my electrolytes. Without them, plain water runs right through me — I can drink all day and still feel depleted. But when I add electrolytes, I feel more stable, clearer, and better able to manage daily activities.
Electrolytes can come from many sources: salty snacks, electrolyte powders or tablets, broths, and mineral-rich foods. Everyone with POTS finds their own mix that works best for them, and it often takes some trial and error. For me, it’s about being consistent — not just reaching for electrolytes when I’m feeling faint, but making them part of my daily routine.
The takeaway? For people with POTS, electrolytes aren’t just a wellness trend or something for athletes. They’re an essential tool that supports stability, function, and quality of life. They remind me that managing POTS isn’t about quick fixes — it’s about adding small changes into my routine that help me feel more aligned.
Electrolyte Recommendations
As a general recomendation, folks with POTS should eat more sodium to increase blood volume and help keep symptoms under control. Some folks need up to 5,000mg of additional sodium on top of what they are already consuming to feel a difference. There are a lot of products out there, and it can be hard to choose which one is right for you. To start, you can incorporate higher sodium foods into your diet like pickles. Whenever I feel lightheaded, I go to the Costco-sized jug of Grillos pickles in my fridge. Yes, seriously. It’s a lifesaver.
I recommend checking out LMNT! They are on the pricier side, but you can get a subscription box with 4 different flavors (or 4 boxes of the same if you like the raspberry flavor like I do). These electrolytes are low sugar and are balanced with magnesium and potassium.
Vitassium is also a great brand, and they have a discount code for POTsies!! Join the Vitassium Club here. This brand carries salt pills and chews, if you prefer that over an electrolyte drink. However, it is important to remember to drink enough water while taking electrolytes to avoid hypernatremia, or too much salt concentration in the blood.
