Living with POTS: When Heatwaves Ruin Your Summer!
As I write on this bright midsummer day, temperatures are climbing fast—even in my normally cool northern seaside town, it’s set to reach 30°C this weekend. For me, that means a weekend indoors, fans whirring and curtains drawn, all because of a condition I’ve only come to understand in recent years: POTS.
A girl lying on her bed, exhausted.
What is POTS?
Postural Orthostatic Tachycardia Syndrome (POTS) is a disorder of the autonomic nervous system—the part of your body that manages things like heart rate, blood pressure, and digestion without you thinking about it. In POTS, your body struggles to regulate blood flow and heart rate, especially when you move from lying down to standing up. The result? Within 10 minutes of standing, your heart rate jumps, often along with other symptoms.
How Does POTS Feel?
For most people, standing up quickly might cause a brief dizzy spell or a racing heart. For those with POTS, these sensations are a daily, persistent challenge. Symptoms often include:
Dizziness or lightheadedness (especially when standing)
Palpitations (heart pounding or fluttering)
Overwhelming fatigue
Brain fog (trouble focusing or remembering)
Nausea
Headaches and migraines
Fainting or near-fainting spells
Shakiness or weakness
These symptoms can be triggered or worsened by heat, dehydration, standing for long periods, or even eating a large meal.
Who Gets POTS?
Anyone can develop POTS, but it’s most often diagnosed in women aged 15 to 50. The exact cause isn’t fully understood, but it often appears after a major stressor, such as a viral illness, surgery, pregnancy, or trauma. POTS frequently co-occurs with conditions like ADHD, autism, hypermobility, and Ehlers-Danlos Syndrome.
Why Does This Happen?
Normally, when you stand up, your blood vessels tighten, and your heart beats a bit faster to keep blood flowing to your brain. In POTS, this system is out of balance—blood pools in the lower body, so the heart races to compensate, leading to dizziness and rapid heartbeat.
Why Heat Makes POTS Worse
Summer heat can make living with POTS especially tough. Here’s why:
Blood vessel dilation: Heat causes blood vessels to widen, making it even harder for the body to push blood up to the brain. This can lead to more dizziness, palpitations, and fainting.
Dehydration: Hot weather means more sweating, which lowers blood volume and worsens symptoms.
Electrolyte loss: Sweating also leads to a loss of important minerals like sodium and potassium, which are crucial for heart and blood pressure regulation.
Temperature regulation issues: Because POTS affects the autonomic nervous system, it’s harder for the body to adapt to temperature changes, making it difficult to cool down.
All of this can mean more tachycardia, fatigue, sleep problems, migraines, nausea, and brain fog.
Image of a thermometer, showing 40 degrees.
Managing POTS During Heatwaves
While POTS can be life-changing, there are ways to cope—especially during hot weather:
Increase fluids and salt: This helps maintain blood volume and pressure. Electrolyte-rich drinks or adding salt to your meals (even the occasional bag of crisps!) can help.
Stay cool: Wear lightweight, breathable clothes, use fans or air conditioning, and avoid the outdoors during peak heat.
Keep your house cool: keep the curtains closed, use the oven as little as possible, and open windows at night at opposite ends of the house, to let the cool air in
Plan wisely: Schedule outdoor activities for early morning or late evening. If you must be outside, stick to the shade and hydrate often.
Use cooling aids: Cooling towels, spray bottles, and instant ice packs can provide quick relief. Cooling mats in your pillowcase and bed can also help at night.
Lifestyle adjustments: Compression socks, gentle exercise, and medications (as prescribed) can make a difference. Minimising known triggers—like heat and dehydration—is key.
Living with POTS means adapting, especially when the weather heats up. It’s natural to feel irritated that you are stuck indoors when everyone else is baking in the sun, but taking care of your physical needs is so important in this weather. With some planning and self-care, it’s possible to find ways to stay comfortable and safe—even when summer tries its best to keep you indoors. And of course, being in the UK, the hot weather is unlikely to last all summer!
For more tips on managing POTS in the summer go to: Awareness for Potsies
You can also find out more on the link between EDS and POTS here: Chronic Pain Partners - EDS and POTS
If you’ve read this and recognise some of the symptoms for yourself, you can find out more at the POTS UK website: www.potsuk.org