Why POTS Patients Need More Salt- And How to Get It

If you've been diagnosed with Postural Orthostatic Tachycardia Syndrome (POTS), you’ve probably heard one of the first lines of advice: “Increase your salt and fluid intake.” But why is salt so important—and how can you actually meet those high daily salt goals?

Let’s break it down.

Why Do POTS Patients Need More Salt?

In POTS, the autonomic nervous system doesn’t regulate blood flow and heart rate properly when you stand up. This often leads to low blood volume, causing symptoms like dizziness, fatigue, and rapid heart rate.

That’s where salt (sodium) comes in.

🧂 Sodium helps your body retain water—and together, salt and fluids increase your blood volume. This gives your circulatory system more “fuel” to stabilize blood pressure and heart rate when you stand. For many POTS patients, increasing salt can significantly reduce symptoms.

How Much Salt Do POTS Patients Need?

Most people are advised to limit sodium, but for those with POTS, the recommendation flips.

🩺 The general guideline for POTS patients is 3,000 to 10,000 mg of sodium per day, depending on individual needs and doctor recommendations.

For comparison, the average American consumes about 3,400 mg per day—but a typical heart-healthy diet limits it to 2,300 mg. So if you have POTS, you may need to double or even triple the average intake—on purpose!

⚠️ Always check with your doctor before dramatically increasing salt intake, especially if you have other conditions like high blood pressure.

Easy Ways to Increase Your Salt Intake

Here’s the good news: you don’t have to chug salt water or eat chips all day. There are practical, manageable ways to boost your sodium levels with a mix of foods and supplements.

🥨 High-Salt Foods

These everyday options pack a salty punch and can be easy to include with meals or snacks:

• Pickles and olives – Fermented and salty, perfect as a snack

• Salted nuts – Almonds, cashews, or peanuts

• Deli meats – Turkey, ham, and roast beef (watch for nitrates)

• Canned soups – Especially chicken or beef-based broths

• Salted crackers or pretzels

• Cheese – Feta, parmesan, or cheddar

• Soy sauce or miso paste – Great for flavor and sodium

• Salted peanut butter

• Instant ramen – Not always healthy, but high in sodium when needed

  
  

Tip: You can add extra table salt to your meals (or even to drinks like Gatorade or broth) to hit your daily goals.

💊 Salt Supplements

Sometimes it’s hard to get enough salt from food alone. That’s where salt tablets or electrolyte supplements come in.

Some popular options include:

• Thermotabs – Sodium chloride tablets (about 180–200 mg sodium each)

• SaltStick Caps – Blend of sodium, potassium, and magnesium

• DripDrop ORS – Oral rehydration solution with salt, sugar, and electrolytes

• Liquid I.V. – Popular powdered drink mix with sodium and glucose

• Nuun Hydration Tabs – Electrolyte tablets, good for on-the-go hydration

• LMNT- Electrolyte powdered drink with 1g of sodium

  
  

💧 Combine these with increased fluid intake (at least 2–3 liters a day) for the best results. Water, electrolyte drinks, and broth are all good choices.

Tips for Success

• Start slow and gradually increase your intake. Your body may need time to adjust.

• Track your sodium using apps like MyFitnessPal or a food journal.

• Pair salt with hydration—salt without fluids won’t help increase blood volume.

• Spread your intake throughout the day to avoid spikes and crashes.

  
  

Final Thoughts

Managing POTS can feel overwhelming, but increasing your salt intake is a simple, science-backed strategy that can make a huge difference. With the right mix of salty snacks, hydrating drinks, and supplements, you can build a routine that supports better energy, focus, and stability.

Always talk to your healthcare provider before starting any new supplement or major dietary change—but once you get the green light, don’t be afraid to embrace the salt! 🧂💪

Do you have favorite high-sodium snacks or tips for getting enough salt? Share them in the comments—your advice might help someone else feel better!