POTS Electrolytes — Hydration that helps you stay upright.

A fingertip pulse oximeter and a smartphone showing a heart-rate reading of 72 bpm rest on a wooden bedside table beside a glass of water, a blister strip of pills, reading glasses and a worn paperback.

The 30-Beat Rule: What the POTS Heart Rate Criteria Actually Say

The 30 bpm (40 in adolescents) sustained standing threshold for POTS, the active-stand and tilt context, and why home readings mislead.

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A woman at a kitchen counter carefully measures a level quarter-teaspoon of salt over a small bowl of broth, a salt box nearby.

Hydration

How Much Sodium Do You Actually Need With POTS?

Why sodium matters for blood volume in POTS, the ranges clinicians commonly discuss, and how to raise intake without guesswork.

2026.05.20

A half-eaten plate of chicken, sautéed greens, and bread on a worn wooden kitchen table, with a glass of water, an open paperback face-down, a salt shaker, and a phone nearby; a wooden chair is pushed back at an angle and a lived-in kitchen with a kettle, sink, and blue-striped hanging tea towel sits soft-focus behind.

Daily Living

Why POTS Gets Worse After Meals (and What to Change at Lunch)

Splanchnic blood pooling explained in plain language, plus carb-load, portion-size, and timing changes that often take the edge off the post-meal crash.

2026.06.15

Documentary close-up of a digital kitchen scale weighing coarse sea salt in a white ceramic ramekin, with a plain unmarked electrolyte stick pack and a glass of water beside it on a worn countertop.

The Science

How Much Salt Per Day for POTS — and How Clinicians Arrive at the Number

Where the 8-10 g salt target comes from, what it looks like in real meals and water, and the situations in which clinicians dial it back.

2026.06.12

East Asian man in his early 50s sitting on the edge of an unmade bed at dawn, drinking a glass of water cupped in both hands with his head lowered; cluttered nightstand with a water bottle, paperback and phone in the foreground, warm slivers of light coming through a gap in the curtain.

Routines

The Morning Floor Protocol: What to Do in the First 10 Minutes Upright

A repeatable wake-up sequence for POTS: pre-hydration in bed, leg-pump moves on the floor, and slow vertical staging that buys you the rest of the day.

2026.06.17

A woman stands at a cluttered kitchen counter holding a mug of black coffee, glancing at the fitness watch on her wrist to check her pulse.

Hydration

Hydration and Caffeine With POTS: Friend, Foe, or Neither?

Untangling the mild-diuretic worry from how caffeine actually affects heart rate, and how to fit coffee into a POTS routine sensibly.

2026.04.01

A woman waits in a grocery checkout line gripping her cart handle, subtly crossing one leg and rising onto the balls of her feet to pump her calves.

Daily Living

Grocery Shopping and Standing in Lines: Surviving Errands

Quiet standing is one of the hardest positions for POTS — here are the calf-pumping and leg-crossing maneuvers and planning tips that make errands doable.

2026.05.06

The four systems

01 Hydration

Sodium, fluids, and electrolyte basics for POTS.

02 Daily Living

Heat, travel, work, and energy management with dysautonomia.

03 The Science

What the research says about blood volume, sodium, and POTS.

04 Routines

Morning loading, exercise, and recovery protocols.

Every guide is reviewed against published POTS literature and written to be acted on, not to alarm.

For general information only — not a substitute for professional medical advice, diagnosis, or treatment. Talk with your own clinician before changing fluid or sodium intake. ISSUE 01 · July 2026.