Living with POTS: Daily Tips That Actually Make a Difference

For many people, life with Postural Orthostatic Tachycardia Syndrome (POTS) is a daily balancing act. The condition affects the body’s ability to regulate blood flow, often leading to dizziness, rapid heart rate, fatigue, and brain fog — symptoms that can make even simple tasks feel overwhelming.

But while POTS can be unpredictable, small lifestyle changes and daily strategies can make a meaningful difference in how you feel and function. At Supacore, we’ve worked with many in the POTS community who are using supportive tools like compression wear to regain confidence in their daily lives.

This article explores practical, everyday tips that can help you better manage POTS — from hydration habits to clothing choices — so you can focus on living, not just coping.

Understanding POTS in Daily Life

POTS is part of a group of disorders known as dysautonomia, where the autonomic nervous system (which controls automatic body functions like blood pressure, heart rate, and circulation) doesn’t work properly.

For those with POTS, standing up can trigger:

• A rapid increase in heart rate (often 30+ beats per minute)
• Dizziness or lightheadedness
• Fainting episodes
• Fatigue and “brain fog”
• Digestive issues or exercise intolerance
  

Because symptoms vary in intensity, self-management strategies become vital. While there’s no one-size-fits-all solution, many people with POTS find relief through a combination of medical care and lifestyle adjustments.

Daily Tips That Can Make a Difference

1. Stay Hydrated — Consistently

Dehydration can worsen POTS symptoms. Aim for 2–3 litres of fluids per day, unless advised otherwise by your doctor.

• Keep a large water bottle with you at all times.
  
• Add electrolyte tablets or drinks to help with sodium and fluid retention.
  
• Start your morning with a glass of water before getting out of bed.
  

2. Increase Salt Intake (When Recommended)

Many people with POTS benefit from a higher salt intake, which helps the body retain fluid and maintain blood pressure.

• Sprinkle salt on meals or include salty snacks (like pretzels or broth).
  
• Electrolyte supplements with sodium can also help.
  
• Always confirm with your healthcare provider before increasing salt, especially if you have other health conditions.
  

3. Use Compression Wear

One of the most effective daily tools for managing POTS is medical-grade compression wear. By improving blood circulation and reducing blood pooling in the lower body, compression garments can ease dizziness and fatigue.

Supacore’s CORETECH® compression leggings and shorts go a step further by stabilising the pelvis and core, which not only supports circulation but also reduces muscle fatigue. Many in the POTS community wear them daily — at work, during light activity, or even when travelling — for improved comfort and stability.

4. Transition Slowly Between Positions

Standing up quickly can trigger dizziness or fainting.

• Move gradually from lying to sitting, then from sitting to standing.
  
• Flex your feet or clench your leg muscles before standing to encourage blood flow upward.
  
• If you feel faint, sit or lie down immediately to avoid injury.
  

5. Exercise Smartly

While exercise can feel daunting, graded, gentle movement often helps improve symptoms over time.

• Start with recumbent or semi-reclined activities like cycling, rowing, or swimming.
  
• Incorporate strength training, especially for the lower body, to improve circulation.
  
• Avoid jumping straight into upright cardio — build tolerance slowly.
  

Compression wear during exercise can help reduce symptom flare-ups and support recovery.

6. Prioritise Sleep and Rest

Poor sleep can worsen fatigue and brain fog.

• Stick to a consistent sleep routine.
  
• Create a calming pre-bed ritual (dim lights, limit screens, gentle stretches).
  
• Use supportive pillows to elevate your upper body slightly, which may reduce overnight blood pooling.
  

7. Eat Smaller, More Frequent Meals

Large meals can redirect blood flow to the digestive system, making dizziness and fatigue worse.

• Opt for smaller, balanced meals throughout the day.
  
• Focus on high-protein, nutrient-dense foods to support energy levels.
  
• Limit high-sugar foods that may cause blood sugar spikes and crashes.
  

8. Manage Heat Sensitivity

Many people with POTS notice their symptoms worsen in hot weather or after hot showers.

• Dress in lightweight, breathable clothing.
  
• Use cooling towels, fans, or air conditioning during warm days.
  
• Take lukewarm showers instead of hot ones.
  

9. Plan and Pace Your Day

Energy management is key when living with POTS.

• Schedule demanding tasks for times of the day when symptoms are usually lighter.
  
• Break activities into smaller chunks with rest in between.
  
• Don’t be afraid to say no or ask for help when needed — pacing prevents burnout.
  

10. Build a Support Network

Living with POTS can feel isolating, but you’re not alone.

• Connect with POTS support groups online or locally.
  
• Share your needs with family, friends, and colleagues so they understand how to support you.
  
• Work with healthcare professionals who are familiar with dysautonomia for personalised guidance.
  

How Supacore Helps the POTS Community

At Supacore, we’re proud to be part of many people’s POTS journey. Our patented CORETECH® technology provides:

• Targeted compression to reduce blood pooling in the legs and improve circulation.
  
• Pelvic and core stability, which reduces fatigue during movement.
  
• Everyday comfort, making it easier to stay active and manage symptoms without bulky braces or medical devices.
  

For many with POTS, wearing Supacore shorts or leggings isn’t just about performance — it’s about being able to stand, move, and live more comfortably.

Final Thoughts

Living with POTS can feel unpredictable, but with the right daily strategies, you can regain some control and ease. Small changes — from staying hydrated and wearing compression, to pacing your activities and prioritising rest — add up to real improvements in quality of life.

Most importantly, remember that you are not alone. The POTS community is growing, awareness is improving, and supportive tools are available to make daily life easier.

Stay supported. Stay strong. Stay supa.