5 Expert-Recommended Tips to Manage POTS Symptoms

Living with POTS (Postural Orthostatic Tachycardia Syndrome) will impact every aspect of your life, making it feel like you are living in slow motion. Symptoms often make you feel dizzy, exhausted, and out of sync. The good news? Small, consistent changes can make a BIG impact to gain control of your symptoms. Below are 5 expert-backed tips to not be at the mercy of your symptoms. 

Tip #1: Salty Water = Lifesaver

Hydration is essential, but with POTS, it's not just about water—it’s about salt and electrolytes too. Adding sodium helps your body retain fluids and maintain blood volume, which can reduce dizziness and fatigue.

Try this: Add electrolyte tablets or salt to your water throughout the day. Consistency is key!

Tip #2: Cool Down to Power Up

Heat can drain your energy and worsen symptoms. Cooling tools can help regulate your body temperature and reduce the strain on your nervous system.

Use cooling aids like:

• Cooling scarves or vests
• Cold packs
• Portable fans (especially helpful during exercise or hot weather)

Try this: Add cooling features when exercising or when you are having a symptom flare up.

Tip #3: When in Doubt, Pump It Out

Before standing up, give your circulatory system a head start by “pumping out” your muscles. This helps push blood back toward your heart and brain, which can ease that sudden wave of dizziness.

How to do it:

1. Start at the hips and thighs: Squeeze → hold → release
2. Move to your calves and feet: Try ankle pumps
3. Return to your thighs and hips
   Even a few reps can make a big difference.

Try this: There will be an upcoming reel that will take you through these exercises. Follow us @advantagept to be the first to see the reel! 

Tip #4: Little Moves, Big Impact

Staying still for too long can make POTS symptoms worse. Your body thrives on gentle, rhythmic movement to keep your blood circulating and your symptoms in check.

Incorporate movement by:

• Doing small seated marches
• Stretching at your desk
• Setting reminders to change positions every hour
  Keep it light and consistent—motion is medicine for your nervous system.

Tip #5: Medication Matters – Stay Consistent

If your doctor has prescribed medication for POTS, staying on schedule is vital. Regular use helps stabilize your blood pressure and heart rate, making your physical therapy and other self-care strategies more effective.

Important: Always consult your physician before making changes to your treatment plan.

You’re Stronger Than Your Symptoms

Managing POTS is about progress, not perfection. Keep moving, stay hydrated, and trust your body’s capacity to adapt. You are not alone—and these small shifts can help you reclaim more energy, clarity, and confidence. Want more physical therapy strategies for managing POTS? Follow us at @advantagept or, if you are located in Falls Church, Arlington, or Reston area, contact us for personalized care.

Here are some more helpful links for living with POTS

Dysautonomia International: https://dysautonomiainternational.org/

Informational video: https://vimeo.com/292473119?embedded=true&source=vimeo_logo&owner=19630283

How to find a POTS doctor near me?

Dysautonomia International: https://dysautonomiainternational.org/page.php?ID=14

Author

Alana Hamilton Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and babies as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.