Daily routine
A sample daily hydration plan for POTS to discuss with your doctor.
Not a prescription — just a realistic example of how some people structure fluids and electrolytes across the day.
Focus: timing, not perfection
Adapt to symptoms, weather, and activity
Example day
A “good day” hydration pattern (for discussion, not copying).
Morning
- Electrolytes while still in bed or before being fully upright.
- Small breakfast with extra salt (if approved by your clinician).
- Compression on before doing anything strenuous.
Midday
- Regular fluids with meals.
- Top-up electrolytes if you’re heading out or doing activity.
Afternoon & evening
- Electrolyte serving before or after showers, appointments, or exercise.
- Steady sipping through the afternoon.
- Gentler fluids later in the evening to avoid sleep disruption.
Track what actually happens on your “bad days” too — that pattern is just as important
for your team to see.
Write your own version with your clinician.
Use this structure as a template, then fill it in together based on your blood pressure, meds, and day-to-day reality.