Why electrolytes help in POTS, beyond “drink more water.”
For many people with POTS, plain water isn’t enough. Electrolytes — especially sodium — help your body hold onto fluid and support blood volume.
Always involve a clinician when changing salt, electrolytes, or fluid intake — especially if you have heart, kidney, or blood pressure issues.
Electrolytes help you keep fluid in circulation.
POTS symptoms often worsen when blood volume is low or when blood pools in the lower body. Sodium (plus fluids) is commonly used to support blood volume and improve orthostatic tolerance in some people.
Sodium: the main lever
- Helps pull water into the bloodstream.
- Supports blood pressure and circulation on standing.
- Often increased intentionally in clinician-led POTS plans.
Potassium & magnesium
These minerals matter too, but most POTS hydration protocols focus on sodium + fluid first. Potassium and magnesium support muscle, nerve, and heart function and may be adjusted based on your diet, labs, and medications.
- Potassium supports nerves and heart rhythm.
- Magnesium supports muscle relaxation and may help headaches for some.
Use electrolytes with a plan, not randomly.
Instead of grabbing any sports drink, align your electrolyte routine to your clinician-recommended sodium targets and your symptom patterns (mornings, heat, meals, exercise, travel).
Educational only — personal targets should be set with your clinician.