Pots And The Heat: A Recipe For Disaster?

Postural Orthostatic Tachycardia Syndrome (POTS) is a nervous system and cardiovascular disorder that affects circulation and could cause lightheadedness, fainting, and rapid heartbeat, especially upon standing. Heat intolerance is a common symptom of POTS, and many patients experience worsened symptoms during hot weather. This is because heat causes blood vessels to widen, increasing heart rate and other POTS symptoms. Additionally, people with POTS often have problems with temperature regulation due to issues with the autonomic nervous system, which controls body temperature. As a result, they may struggle to adjust their internal thermostat and end up cranking up the heat or forgetting to turn on the AC.

Heat intolerance and POTS

Heat intolerance is a major symptom of Postural Orthostatic Tachycardia Syndrome (POTS). Many POTS patients experience periods of excessive heat, which can induce fainting, nausea, and extreme dehydration. This is because the autonomic nervous system, which is abnormal in POTS, also controls our body temperature.

• Increase salt and fluid intake: People with POTS should aim for 3-5 grams of salt per day, compared to 1-3 grams for non-POTS patients. It is also important to drink plenty of water, aiming for at least 2 litres per day.
• Stay in air conditioning: If possible, stay in air-conditioned spaces during hot weather. If you don't have access to air conditioning, consider getting a window unit or using a fan.
• Use cooling products: There are various low-cost options for staying cool, such as ice packs, cooling towels, vests, and mats. Personal fans, especially those with spray bottles, can also provide an extra burst of coolness.
• Plan outdoor activities during cooler hours: Exercise and spend time outdoors during the early morning or evening when temperatures are lower. Avoid peak sun hours and seek out shady spots when outside.
• Use a chillow: If you have trouble sleeping in the heat, try using a chillow, a pillow with cooling materials or inserts for ice packs that can help decrease body temperature.
• Carry heat-beating accessories: When outdoors, use the power of shade to block out the sun's rays. In addition to sunglasses and a wide-brimmed hat, consider carrying a small black umbrella to stay out of the sun's direct exposure.
• Monitor your diet: Keep a food diary to identify potential triggers and avoid certain foods, especially during warmer months. Include hydrating foods in your diet and consider oral rehydration solutions or electrolytes with supplements such as magnesium, potassium, and salt.
• Take cool showers: Plan your showers around the hottest parts of the day to help regulate your body temperature.
• Rest and recuperate: Listen to your body and rest when needed. Heat intolerance can increase fatigue, so it's important to pace yourself and not push too hard.

Temperature regulation

People with Postural Orthostatic Tachycardia Syndrome (POTS) often have problems with temperature regulation. This is because the autonomic nervous system, which is abnormal in POTS, also controls our body temperature. Heat causes blood vessels to widen, thereby increasing heart rate and other POTS symptoms. Some people find their symptoms are exacerbated during hot weather, such as in the summer.

• Increase salt and fluid intake: Ensure you get lots of electrolytes to manage flare-ups in the summer months. Speak to your doctor about whether you need to increase your sodium intake in the warmer months.
• Spray bottle: Keep a spray bottle of water in the refrigerator. A quick spritz on your face and neck can offer immediate cooling relief.
• Fans and air conditioning: Use a fan or air conditioning to cool down.
• Cooling towels, mats, pillows and vests: These can all help to keep you cool.
• Wear light clothing: Wear light, breathable clothing and a broad-brimmed hat to keep cool.
• Timing: Plan any outdoor activities during cooler hours, preferably early morning or after sunset.
• Swimming: Spend time in a cool pool or water of any type. This helps with temperature regulation and provides a low-impact exercise option.
• Rest: Heat intolerance can increase fatigue, so it’s essential to listen to your body and rest when needed.
• Seek out shade: When you do step outside, seek out shady spots. They can offer surprisingly effective relief from the sun.
• Replace fluids: After sweating, be sure to replace fluids. Sip on sports drinks or coconut water, which are loaded with electrolytes to keep symptoms at bay.
• Showers: Take lukewarm or cool showers to help lower your body temperature.
• Diet: Keep a food diary to identify potential triggers and avoid them, especially during the warmer months.
• Ice packs: Use ice packs, ice vests, or instant ice packs to help you cool down.

Dehydration

Heat can exacerbate the symptoms of POTS, as it causes blood vessels to widen, increasing the heart rate. This is particularly challenging during the summer months, when the warmer weather can make symptoms worse. People with POTS may experience excessive sweating, nausea, and fainting, which may be symptoms of dehydration. It is important for people with POTS to be aware of these symptoms and to increase their salt and fluid intake during hot weather. Oral rehydration solutions, such as NormaLyte, can be effective in managing symptoms and preventing dehydration.

To stay hydrated, people with POTS should aim to drink between 2 to 3 liters of fluid each day. It is also important to be mindful of the types of drinks consumed. Water is always a good choice, and adding a squeeze of lemon or lime can provide additional electrolytes. Pure coconut water is another good source of electrolytes. Unless you have hyperadrenergic POTS, it is recommended to consume 3-5 grams of salt per day, preferably Himalayan or Celtic sea salt.

On the other hand, there are drinks that should be avoided, such as alcohol, sugary drinks, and caffeine, as they can contribute to dehydration and trigger POTS symptoms. Timing is also crucial. Drinking water before standing up, especially in the morning when blood volume is typically lower, can help reduce symptoms. Staying hydrated before prolonged standing, eating large meals, or being exposed to heat can also help manage symptoms.

Managing POTS in summer

Postural Orthostatic Tachycardia Syndrome (POTS) can be a challenge to navigate during the summer months. The warmer weather can worsen symptoms such as lightheadedness, fainting, rapid heartbeat, nausea, and excessive sweating. However, with some careful planning and self-care, you can manage your POTS and enjoy the summer. Here are some detailed tips to help you beat the heat:

Stay Hydrated

• Drink plenty of water: Carry a large water bottle with you and sip throughout the day.
• Increase salt and fluid intake: Salt helps to retain water and can aid in raising blood pressure.
• Consider oral rehydration solutions: These can help replace lost fluids and electrolytes.
• Try electrolyte supplements: Magnesium, potassium, and salt can provide an added boost.

Dress for the Weather

• Wear light, breathable clothing: Choose lightweight, loose-fitting fabrics that allow your skin to breathe.
• Don a broad-brimmed hat: It will protect your head and face from direct sunlight.
• Carry a sun umbrella: It provides portable shade and shields you from the sun's rays.

Timing is Everything

• Plan outdoor activities during cooler hours: Early morning or after sunset are ideal.
• Strategize your day: Check the weather forecast and plan accordingly. Carry snacks with high sodium content or salt tablets, a full water bottle, and a portable fan.

Keep Cool

• Use cooling gadgets: Invest in cooling towels, vests, or portable handheld fans.
• Stay in air-conditioned spaces: When possible, seek air-conditioned environments, especially during peak heat hours.
• Take a dip: Spend time in a cool pool or any water to help regulate your body temperature.
• Rest and recuperate: Listen to your body and take breaks as needed.
• Seek shade: When outdoors, find shady spots under trees or covered areas to escape direct sunlight.
• Spritz and cool: Keep a spray bottle of water handy to mist your face and neck for instant cooling.
• Strategize your showers: Opt for lukewarm or cool showers, especially during the hottest parts of the day.

Dietary Considerations

• Play detective with your diet: Keep a food diary to identify potential triggers and avoid problematic foods during the summer.
• Enjoy frozen treats: Make your own popsicles or slushies with hydrating ingredients to cool down and prevent dehydration.

Remember to always consult your doctor or healthcare professional for personalized advice and to determine if any adjustments to your diet or medication are needed for managing POTS during the summer.

Heat stroke

The symptoms of heat stroke include a very high body temperature, hot and dry skin or excessive sweating, confusion, altered mental state, slurred speech, and loss of consciousness. If you suspect someone is experiencing heat stroke, it is crucial to call emergency services immediately. While waiting for medical assistance, move the person to a shaded, cool area, remove any outer clothing, and use methods such as cold water, ice baths, or cold compresses to help lower their body temperature. Do not give them anything to drink, as swallowing may be impaired during heat stroke.

To manage POTS symptoms during hot weather, it is essential to increase salt and fluid intake, use oral rehydration solutions, and ensure adequate electrolyte consumption. Additionally, practical measures such as wearing light clothing, using cooling towels or vests, seeking shade, and staying in air-conditioned spaces can help mitigate the impact of hot weather on individuals with POTS.

Frequently asked questions