Tips for summer and managing your Postural Orthostatic Tachycardia Syndrome
With the weather starting to heat up, here are a few tips (evidence backed) to support you feel better and manage your POTS symptoms.
Stay COOL!
Using personal cooling tools such as a small fan, an ice vest or portable ice packs can be useful, especially when heading outdoors.
Using air conditioning or fans when inside, especially if exercising
Where possible, opt for earlier in the morning or later in the evening to head outside
Wear compression garments
The best support from compression would be full length from your ankles to your waist, so if you can tolerate it, this is what I would suggest. If it is too hot or there are sensory considerations, then I often say ‘something is better than nothing'!’ Try compression socks or shorts or even shirts.
Aim for 25-35mmHg, the rating of how much compression is being provided. It needs to be tight to help support the blood flow return.
Electrolytes, salt and water
Salt intake is very important for people with POTS, and the recommended salt intake is high compared to the general population salt recommendations. Best to chat to a knowledgable dietician or your GP about recommendations specific to you.
Drinking electrolytes is a great option to get salts into the body and also increase water consumption throughout the day. During hotter weather drink it often, especially when exercising.
Overall water intake has to be higher than the average person, up to 3L. You could trial flavoured water, and even increasing watery food consumption. A dietician could be a useful source of information for specific strategies for you.
Movement
Continue with usual exercise as able, using the strategies above
Incorporate standing ‘prep’ movements into your day after you’ve been sitting or lying for a prolonged time. Such as marching your feet or kicking your legs before getting up.
If adding in new movement, consider doing so with support of a health pro who can guide you through it