Routines

Morning loading, exercise, and recovery protocols.

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.

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 pair of beige medical-grade graduated compression thigh-high stockings laid out on a wrinkled grey-sheeted unmade bed in morning light, one stocking partially rolled into the donning position and the other flat, a pair of blue grippy rubber donning gloves and a small bottle of unscented talc on the sheet, a glass of water and a phone face-down on the nightstand just in frame.

Routines

Compression Socks for POTS: How Many mmHg, and Where on the Leg

A practical guide to choosing compression gear for POTS — pressure grades, knee-high vs thigh-high vs waist-high, and the trade-off between comfort and venous return.

2026.06.10

A man at a kitchen table fills out a handwritten weekly tracking grid in a notebook, glancing at the heart-rate reading on a fitness watch.

Routines

A Weekly Symptom-and-Hydration Tracking Routine

A simple weekly log that turns POTS guesswork into patterns — what to track, how to spot triggers over a week, and how to bring the data to your clinician.

2026.05.25

A woman in a robe leans on the kitchen counter mid-yawn first thing in the morning while an electrolyte tablet fizzes in a glass of water.

Routines

Building a Morning Hydration Routine for POTS

Mornings are often the hardest part of the day with POTS. A simple, repeatable fluid-and-sodium routine can make standing up less of a battle.

2026.05.24

A woman lies back on a worn sofa in the evening with her calves propped on stacked cushions, filling a water bottle for the next day under a single lamp.

Routines

An Evening Wind-Down Routine to Support the Next Day

Overnight fluid shifts shape how mornings feel with POTS — an evening wind-down covering hydration, leg elevation, and prepping tomorrow's plan.

2026.05.21

A woman in workout clothes sits on a bench by the front door drinking electrolyte mix from a sports bottle before a run, a torn sachet beside her.

Routines

A Pre-Activity Loading Routine: Sodium and Fluids Before You Push

A structured 'load before you go' approach for known-tough activities with POTS — timing fluids and sodium, reading warning signs, and pacing through.

2026.05.17

A man lies on his back on a thin yoga mat on the living-room floor doing a gentle leg-lift exercise, a water bottle and towel beside him.

Routines

Recumbent Exercise and POTS: Starting Without Triggering Symptoms

Why floor- and seated-based exercise is a common entry point for POTS, how to progress toward upright over time, and how to handle hydration and recovery.

2026.05.13