Disclaimer: Human Health is a health tracking platform and does not provide medical advice, diagnosis, or treatment. The information below is for educational purposes only and should not replace conversations with a qualified healthcare provider.

Imagine standing up and feeling your heart race, your vision blur, and your body fight to stay steady. For many people with postural orthostatic tachycardia syndrome (POTS), this is daily life. 

Electrolytes like sodium, potassium, and magnesium may help support hydration and circulation, offering relief from symptoms such as dizziness and fatigue. 

In this article, you will learn the main benefits and considerations, the most common types, and how the Human Health app can help you track what works best for your body.

Reasons & benefits of taking electrolytes for POTS

Adding electrolytes to your hydration plan may support people with POTS in several ways. Here are some key benefits often discussed by researchers and the community.

May support blood volume

Electrolytes (especially sodium) help your body retain fluid, which may increase blood volume. For people with POTS, this may help reduce dizziness and faintness.

Can improve hydration balance

Sodium, potassium, and magnesium work together to move fluids into and out of cells, supporting hydration and reducing symptoms like fatigue and brain fog.

May reduce rapid heart rate

Some studies suggest that electrolyte solutions may help lower the increase in heart rate seen when standing, although their effectiveness varies and more research is needed.

Supports everyday function

By supporting hydration and circulation, electrolytes may help some people with POTS carry out daily routines with greater steadiness and less draining fatigue.

Together, these benefits show why electrolytes are often part of POTS management discussions, though their impact can differ from person to person.

Considerations of taking electrolytes

While electrolytes may support hydration in POTS, there are important factors to keep in mind before choosing or using them regularly.

Sugar and additives

Some electrolyte drinks contain added sugar, caffeine, or artificial flavors that may worsen symptoms for certain people. Reading labels can help you avoid unwanted extras.

Individual tolerance

Electrolytes affect people differently. What supports one person may cause stomach upset, bloating, or no benefit for another. Tracking intake and symptoms helps identify patterns.

Balancing minerals

Too much sodium or an imbalance between sodium, potassium, and magnesium may cause side effects. It’s important to discuss any concerns with your healthcare provider.

Cost and accessibility

Pre-mixed electrolyte solutions and supplements can become expensive over time. For many, simple options like adding salt to water may be more sustainable.

These factors don’t mean electrolytes aren’t useful, but they highlight why it’s important to pay attention to your body’s response and involve your healthcare provider in the process.

Recommended electrolytes for POTS

People with POTS often experiment with different electrolyte sources to see what feels most supportive. Here are some of the most commonly discussed options.

Homemade salt solutions

Mixing water with table salt (or sea salt) is a simple, low-cost way to increase sodium intake. Many people with POTS use this method daily.

Oral rehydration salts (ORS)

Widely studied in clinical settings, ORS packets combine sodium, potassium, and glucose in carefully balanced ratios. They’re often used for rehydration and may support POTS hydration.

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Electrolyte drink mixes

Powdered mixes (such as LMNT or Liquid I.V.) provide sodium, potassium, and magnesium. Some users in POTS forums report fewer dizzy spells after adding them. Users in Reddit have discussed a variety of homemade remedies to help save cost and improve taste. 

Magnesium supplements

Magnesium is involved in nerve and muscle function. While evidence in POTS is limited, some people report improved sleep quality and fewer muscle cramps with supplements.

“I have POTS and used to have near-daily Migraines, to the point I was hospitalized. I now take 500mg supplements every night, and it helped tremendously with the migraines/headaches, as well as my muscle weakness and brain fog. With your digestion issues, I'd def start taking the Magnesium slowly, to ensure it doesn't cause you discomfort.” - User in Reddit POTS forum

Salt tablets

Salt tablets offer a concentrated sodium source for those who struggle to get enough through food or drinks. However, tolerance varies and stomach upset is common.

There’s no single electrolyte option that works best for everyone with POTS. Exploring different approaches, and tracking how your body responds, can help you find what feels most supportive.

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Best practices for daily electrolyte use

Consistency matters more than single doses. Here are some practical ways to make electrolyte use more effective in daily POTS management.

Spread intake through the day

Electrolytes work best when taken in smaller amounts rather than one large serving. Many people with POTS find that spacing intake across meals and snacks helps keep symptoms more stable throughout the day instead of peaking and crashing.

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Pair electrolytes with fluids

Electrolytes need water to be effective. Try sipping steadily over the day instead of drinking large amounts at once. This approach may help avoid the “sloshy stomach” feeling while still keeping circulation supported. It also prevents over-diluting electrolytes by chasing them with too much plain water.

Adjust for activity and heat

Warm weather, hot showers, or exercise can worsen POTS symptoms. Many people notice benefits when they take electrolytes before activity or during recovery. Planning ahead for situations that are likely to trigger dizziness, fatigue, or rapid heart rate can make symptoms easier to manage.

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Check ingredients carefully

Not all electrolyte products are the same. Some are packed with sugar, caffeine, or artificial ingredients that may make symptoms worse. Others are low in key minerals like magnesium. Reading labels and experimenting carefully can help you find a balance that supports hydration without introducing unwanted side effects.

Track how your body responds

The “right” electrolyte plan looks different for everyone with POTS. Some individuals feel best with higher sodium levels; others prefer more balanced mixes. Paying attention to dizziness, fatigue, heart rate, and energy patterns over time can show whether your approach is helping. Discussing these observations with your doctor adds another layer of support.

Electrolytes aren’t a quick fix, but using them consistently and thoughtfully can make a meaningful difference. The key is to listen to your body, track changes, and refine your routine over time.

Track what works best for your body with the Human Health app

Finding the right electrolyte balance with POTS takes patience and self-awareness. What works for someone else may not be the answer for you, which is why your own data matters most. With the Human Health app, you can track electrolytes, hydration, and daily symptoms to uncover patterns that put you in control of the conversation with your healthcare provider.

Start today and give yourself the tools to advocate with confidence and build a clearer path forward.

Frequently Asked Questions:

What’s the difference between electrolyte drinks and salt tablets for POTS?

Electrolyte drinks combine sodium with other minerals like potassium and magnesium, while salt tablets provide a concentrated sodium source alone.

Are there any electrolyte products that worsen symptoms?

Some people report issues with products high in sugar, caffeine, or artificial flavors. It often depends on individual tolerance and personal health factors.

How do I know if my hydration plan is working?

Tracking energy, dizziness, and heart rate changes over time can reveal whether your hydration plan supports you. Only a doctor can confirm clinical progress.

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Sources:

1. National Library of Medicine: Diagnosis and management of postural orthostatic tachycardia syndrome: A brief review

Human Health is a health tracking platform and does not provide medical advice, diagnosis, or treatment. The information on this site is intended to support, not replace, conversations with qualified healthcare professionals.

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