TL;DR: Many people with POTS are advised by their doctors to increase salt and fluids, because more salt helps the body hold on to water and raise blood volume, which can ease the dizziness and racing heart. Electrolyte drinks are popular because they deliver salt plus fluid in a way that is easy to keep up. This genuinely helps a lot of people, but it is not safe for everyone (especially with high blood pressure, heart or kidney conditions), so it should always be done under medical guidance, not from a blog post.
If you spend any time in POTS communities, you will see salt and electrolytes mentioned constantly, with people swearing by their daily salty drink. There is a real reason for it. Here is the honest explanation of why salt helps POTS, how people use it, and the important safety caveats, based on Dysautonomia International and standard POTS guidance.
Why does salt help POTS?
A big part of POTS is low blood volume and blood pooling when you stand. Salt (sodium) helps your body retain fluid, which raises blood volume, and more blood volume means your heart does not have to race as hard to keep blood flowing to your brain. That is why increasing salt and fluids is one of the first non-drug strategies many POTS specialists recommend.
Why electrolytes, not just water?
Drinking plain water alone is not always enough, because without enough salt your body cannot hold on to it well. Electrolyte drinks combine sodium with fluid (and often potassium and other minerals), which helps your body actually retain what you drink. That is why so many people with POTS keep electrolyte sachets, tablets or drinks on hand.
How people use salt and electrolytes
Common approaches you will hear about include sipping electrolyte drinks through the day rather than chugging water, adding salt to meals, keeping a drink by the bed for the morning (when POTS is often worst), and pre-loading fluids and salt before standing for a long time or going out in heat. Some people also mention salty snacks. Everyone's needs differ, which is why a doctor's guidance matters.
The important safety part
This is where we step carefully. Increasing salt is standard advice for many people with POTS, but it is not safe for everyone. If you have high blood pressure, heart failure, kidney disease or certain other conditions, extra salt can be harmful. The right amount of salt and fluid for you is a medical decision. Please talk to your doctor before significantly increasing your salt intake, rather than following a number you read online.
Other things that often go alongside
Salt and fluids usually work best as part of a wider toolkit: compression garments to reduce blood pooling, pacing, elevating the head of the bed, and managing heat. We cover the everyday practical tips in our guide on daily tips for living with POTS. Compression in particular pairs well with salt and fluids, and our compression calf socks are a community staple. On the days you are on your feet more than usual, a little added stability from an ankle support brace can help you feel steadier while you move.
Staying on top of fluids, salt and compression is daily work, and it is tiring. On the days it is all too much, rest and comfort matter too. Our POTS comfort collection is here for that. Comfort, never a cure.
Frequently asked questions
Why does salt help POTS?
Salt helps your body retain fluid and raise blood volume, which can reduce the dizziness and racing heart caused by blood pooling when you stand.
Why do people with POTS drink electrolytes?
Electrolytes deliver sodium along with fluid, helping the body actually hold on to what you drink, which plain water alone does not always do.
How much salt should I have with POTS?
That is a medical decision. Many people are advised to increase salt significantly, but the right amount depends on your health, so ask your doctor rather than following an online number.
Is increasing salt safe for everyone with POTS?
No. Extra salt can be harmful for people with high blood pressure, heart or kidney conditions, so it should be done under medical guidance.
What helps POTS besides salt and fluids?
Compression garments, pacing, elevating the head of the bed, managing heat, and other strategies often work alongside salt and fluids.
This article is general information, not medical advice, and is not intended to diagnose, treat, cure, or prevent any condition. Do not significantly change your salt or fluid intake without talking to your doctor, especially if you have blood pressure, heart or kidney conditions. Sources: Dysautonomia International, Cleveland Clinic, Johns Hopkins Medicine.
Written by the Soft Days team, a small brand built by a family that lives with chronic illness. Last updated June 2026.