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This simple homemade electrolyte drink is specially designed to support those with POTS and dysautonomia by helping maintain hydration and balance essential minerals.
If you, like me, live with POTS (Postural Orthostatic Tachycardia Syndrome) or another form of dysautonomia, you know just how important salt and hydration are, especially if you live in an area that is warmer. I’ve had days where the heat hits hard; my chest gets tight, I feel nauseous, and everything feels like a struggle. But sipping this slowly, and sitting under cool air conditioning has often helped me feel more stable. It’s not an instant fix, but it takes the edge off enough that I can function again.
Think of this recipe like a homemade gatorade, except it is without the need for coconut water which can be upsetting for many stomachs – and read on for all my other tips and tricks to help you deal with your POTS on a hard day.
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Contents
- The Homemade Electrolyte Drink For POTS That Actually Works for Me
- How This Homemade Electrolyte Drink Supports POTS and Dysautonomia
- Why Cold Salty Drinks Work Better Than Plain Water for POTS
- Tips for POTS: What Else Helps Me Feel Better
- Balancing Electrolytes with POTS: My Mineral Support Routine
- Getting Electrolytes Through Food vs. Supplements for POTS
- Homemade POTS Electrolyte Drink FAQs
- Ingredients & Method
The Homemade Electrolyte Drink For POTS That Actually Works for Me
This homemade electrolyte drink has been my go-to for years, because it’s quick and easy to make at home with natural ingredients you probably already have on hand. It’s a simple, quick, and natural solution that helps ease symptoms like dizziness, rapid heart rate, fatigue, and air hunger — without upsetting my sensitive gut.
It’s also low nickel, low FODMAP, top allergen-free, and naturally free from artificial additives — making it ideal for anyone navigating complex dietary needs. It’s easy to make and it’s refreshingly effective.
Now, while many people swear by things like coconut water, sports drinks, or electrolyte powders, those options haven’t always worked for me.
- Coconut water is often praised for its electrolytes, but it’s not low FODMAP – and it can really be unsettling for IBS symptoms, doing more harm than good. When your goal is to retain hydration, anything that upsets digestion and increases fluid loss is a huge no-no.
- Sports drinks like Gatorade or Powerade can be handy in emergencies, but they come with a hefty price tag if you rely on them regularly. They’re often full of artificial colours, sweeteners, and high-fructose ingredients, which can trigger blood sugar crashes or gut discomfort in those with MCAS, FODMAP sensitivities, or IBS, plus can really effect your teeth in the long run!
- Electrolyte tablets and oral rehydration preparations and powders do have their place, and I always keep some ready to go in my handbag for emergencies – but like sport drinks, they can end up being quite costly. They can also contain stevia, fructose, sorbitol, or flavourings that irritate my stomach. And to be honest, I just get tired of the artificial taste day after day!
That’s why I love this natural, homemade electrolyte drink for POTS. It’s easy, refreshing, and gets the job done — helping me manage dysautonomia symptoms gently and effectively, without triggering my other health issues. I’ve even made it for my mum who has low blood pressure, and when her BP dips it works wonders for her too.
How This Homemade POTS Electrolyte Drink Helps With Dysautonomia Symptoms
The salt: Sodium is essential for staying hydrated – it helps your body hold onto water by increasing blood volume, which is crucial for preventing the sudden blood pressure drops, dizziness, and fatigue common in POTS. When paired with natural carbs from fresh orange juice and a small amount of caster sugar, the body absorbs sodium more efficiently, helping fluids stay where they’re needed instead of passing straight through.
The Potassium: Oranges are a natural source of electrolytes – especially potassium, which plays a key role in muscle function and maintaining a steady heart rhythm. That’s particularly helpful when managing symptoms of POTS and dysautonomia. Potassium works as a kind of counterbalance to sodium: it helps prevent excess fluid retention, supports cardiovascular function, and can ease that overstimulated, jittery feeling that sometimes comes from too much salt. Just one medium orange provides around 237 mg of potassium, along with smaller amounts of sodium and magnesium – giving you a gentle mineral boost without any artificial ingredients.
The Carbohydrates: The sugar isn’t just for taste! While sugar often gets a bad rap, a small amount plays an important physiological role in this drink. Both the natural sugars in orange juice and the added caster sugar do more than just sweeten the mix – they help your body absorb sodium and fluids more efficiently in the small intestine. This is based on the science behind oral rehydration solutions (ORS), which rely on the sodium-glucose co-transport mechanism: essentially, glucose and sodium are absorbed together, pulling water in with them. Without a source of carbohydrates, sodium (and the fluid it’s meant to help retain) can pass through your system more quickly. Including just a bit of sugar helps ensure your drink actually does what it’s meant to – hydrate you effectively and keep your blood volume up.
The Temperature: Serving the drink ice-cold enhances its effectiveness by causing vasoconstriction (narrowing of blood vessels), which can help improve blood pressure and reduce lightheadedness.
Unlike many commercial sports drinks, this recipe avoids additives, artificial colors, and excessive sugars that may irritate sensitive digestive systems or trigger IBS symptoms. With water as the base, it focuses on gentle hydration without unwanted side effects.
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Read MoreWhy Cold Salty Drinks Work Better Than Plain Water for POTS
For people with POTS, the problem often isn’t just dehydration — it’s that blood volume tends to be low, and the autonomic nervous system doesn’t regulate blood pressure and heart rate properly. Simply drinking plain water can help a bit, but it doesn’t always stick around long enough to make a difference. Here’s why salty or electrolyte-rich drinks are usually more effective:
- Sodium (and glucose) help your body hold onto fluids: Salt (sodium) draws water into the bloodstream and helps retain it, especially when paired with glucose (sugar), which boosts absorption in the small intestine. This increases blood volume — key for reducing symptoms like dizziness, fatigue, and fast heart rate, especially when standing up or in the heat.
- Plain water can dilute electrolytes: Drinking a lot of plain water without enough electrolytes can actually lower your sodium levels — which can worsen POTS symptoms like lightheadedness or brain fog.
- Cold drinks cool your core faster: Cold water doesn’t just hydrate — it actively helps lower body temperature, which is especially helpful if heat triggers your symptoms.
- Electrolytes aid absorption: Drinks that contain both salt and a bit of sugar (or carbohydrates) can help your body absorb fluids more efficiently in the small intestine — this is the same principle behind oral rehydration solutions used in medical settings.
- Better blood pressure support: Since sodium helps increase blood volume, it can also help stabilize blood pressure, preventing the drops that often lead to faintness or “pre-syncope” in POTS.
Tips for POTS: What Helps Me Feel Better
Alongside my go-to electrolyte drink, these are some of the simple strategies that help me manage hydration, blood pressure, and body temperature – especially during flare-ups or hot weather:
POTS Temperature Regulation Strategies for Warm Weather
Staying cool is essential when you have POTS, as even a slight rise in body temperature can trigger symptoms like dizziness, tachycardia, and fatigue. Here are some simple, practical strategies that have helped me manage:
- Ice packs on pulse points: Placing ice packs or cold compresses on areas like your inner elbows, back of the neck, or even your wrists can help bring your body temperature down fast when you’re overheating.
- Lay under the air conditioner with feet elevated: Elevating your legs helps improve blood flow back to the heart, while direct cool air helps calm the nervous system and reduce heart rate spikes caused by heat.
- Cold water + salty drinks > plain water: Hydration is key, but for those with POTS, cold electrolyte drinks or salty solutions work better than plain water — they help regulate both temperature and blood volume more effectively.
- Wear cooling fabrics: Choose light, breathable, and moisture-wicking fabrics like cotton or linen. These help sweat evaporate and keep your body cooler longer.
- Use cooling towels or vests: Soak reusable cooling towels in cold water and drape them over your shoulders or neck. You can also buy cooling vests which can offer longer relief on especially hot days.
- Pre-cool before going out: Spend 10–15 minutes under the air conditioner or with a fan and cool drink before leaving the house to help your body better handle the heat.
- Handheld or wearable fans: Small battery-powered fans, especially misting ones or neck fans, can be a helpful when you’re out and about or feeling a heat spike coming on.
- Limit sun exposure: Try to stay indoors or in the shade during peak heat hours (11am–3pm), and wear a wide-brimmed hat or carry an umbrella for extra protection.
Simple Hydration Strategies for POTS and Dysautonomia
- Ice-cold salty water: Just a pinch of salt dissolved in cold water — it’s basic, but it works fast and doesn’t upset my gut.
- Electrolyte ice cubes: I freeze this homemade drink into cubes to sip slowly on high-symptom days.
- Broths: Naturally salty liquids (like low FODMAP chicken or veggie broth) are easy on the stomach and seem to absorb better than dry snacks.
- On-the-go bottle: I often take water with me everywhere, along with ready-to-go dissolvable electrolyte tablets.
- Small, frequent sips: Instead of chugging large amounts, try sipping fluids slowly and often throughout the day to improve absorption and avoid nausea.
- Flavored water with natural ingredients: Adding slices of cucumber, lemon, or fresh mint can make hydration more enjoyable and encourage you to drink more.
- Set hydration reminders: Using phone alarms or apps can help maintain consistent fluid intake, especially when symptoms or fatigue make remembering tough.
- Pair hydration with salty snacks: Eating lightly salted crackers, pickles, or roasted chickpeas can boost electrolyte levels alongside your fluids.
50 Salty Snacks That Support Hydration & Blood Volume with POTS
Looking to shake things up when it comes to where you get your sodium from?
Check Out This BlogBest Salty Snacks and Drinks for POTS Support
While I find salty liquids absorb better, including solid salty snacks helps reinforce hydration and keeps my energy up. Here are some great options:
- Salted boiled eggs — simple, protein-packed, and salty
- Oatmeal or polenta porridge with a pinch of salt – this is the way my mum taught me to make it!
- Pickles or diluted pickle juice (if tolerated) — tangy and naturally salty, great for a quick electrolyte boost
- Crunchy baked chickpeas — protein-packed and salty, perfect for snacking
- Dark chocolate bark with a sprinkle of flakey salt – gives you magnesium and a little sweetness, perfect for those who aren’t such big salt fans! You can mix in seeds and nuts too for more health benefits.
- Pretzels— light, salty, and easy on the stomach
- Lightly salted rice crackers or seed crackers — gentle and satisfying crunch
- Seaweed snacks — naturally salty and rich in trace minerals
- Salted nuts (if tolerated) — almonds, cashews, or walnuts for healthy fats plus salt
- Roasted salted pumpkin seeds — nutrient-dense and a great crunchy option
- Olives — rich in sodium and healthy fats, plus flavorful
- Homemade kale chips with sea salt — crispy, nutritious, and salty
- Savory gluten-free crackers with a sprinkle of nutritional yeast and salt — tasty and nutrient-rich
- Miso soup (low FODMAP versions) — warm, salty, and nourishing broth
- Bone broth or low FODMAP vegetable broth — hydrating and mineral-rich liquid snacks
- Pickled vegetables like carrots or cucumbers (if tolerated) — add variety and salt
- Salted rice cakes topped with avocado and a pinch of sea salt — light and filling
- Sweet potato chips lightly salted Sweet and crunchy with a subtle salt balance.
- Salted Potato Wedges – you can’t go wrong with these
- Electrolye Icy Poles – just freeze this recipe into icy pole molds!
Crunchy Baked Chickpeas
A crunchy, protein-packed, salty snack that's perfect for topping salads, soups, or enjoying by the handful and top 8 allergen free!
Check out this recipeBalancing Electrolytes with POTS: My Mineral Support Routine
Over the years I’ve learned that hydration with POTS isn’t just about water – minerals like sodium, potassium, magnesium, and even iron can make a big difference. I’m not a doctor, and everyone’s needs are different, so note that this is just what’s worked for me personally.
It’s important to remember that salt (sodium) is a key player in managing POTS because it helps your body hold onto water and keep blood pressure up. But it’s not just about loading up on salt – balancing it with other minerals matters a lot too.
Here’s why:
- Sodium and potassium work as a team to help your nerves and muscles communicate properly, including your heart.
- Too much sodium without enough potassium can sometimes cause muscle cramps, irregular heartbeat, or fatigue.
- Magnesium and calcium also support muscle function and relaxation, and without enough magnesium, muscle tension or cramping may worsen POTS symptoms.
- Plus, too much salt on its own can cause nausea or bloating — especially if it’s not well dissolved or you’re not drinking enough fluids.
That’s why I focus on balancing minerals, which helps my body absorb and use electrolytes more efficiently — leading to better hydration and easier symptom management.
Getting Electrolytes Through Food vs. Supplements for POTS
The general advice is that it’s usually best to get minerals like sodium, potassium, magnesium, calcium, and iron from whole foods whenever possible. This is because food provides these nutrients in balanced amounts, along with other vitamins and compounds that help your body absorb and use them well, while supplements are best suited to people who have medically diagnosed deficiencies; speak to your doctor to know what’s best for you personally.
Sodium (Salt)
Why it helps: Increases blood volume and stabilizes blood pressure — a key player in managing POTS.
Good Sources:
- Bone broth and vegetable broth
- Pickles and olives
- Seaweed
- A pinch of salt in water or on food
Potassium
Why it helps: Balances sodium, supports muscles, nerves, and heart rhythm.
Good Sources:
- Fruits: Bananas, oranges, kiwi, strawberries, apricots
- Vegetables: Potatoes (with skin), sweet potatoes, spinach, zucchini
- Drinks: Coconut water, tomato juice
Magnesium
Why it helps: Calms the nervous system, eases cramping, supports heart and muscle function.
Good Sources:
- Leafy greens: Spinach, chard
- Nuts and seeds: Pumpkin seeds, sunflower seeds, almonds
- Other: Avocado, quinoa, legumes (if tolerated), dark chocolate
Calcium
Why it helps: Essential for muscle contraction, nerve signaling, and blood vessel function.
Good Sources:
- Greens: Kale, bok choy, collard greens
- Fish: Canned salmon or sardines (with bones)
- Fortified foods: Plant milks, some tofu, cereals
- Nuts and seeds: Tahini, almonds
Chloride and Bicarbonate
Why they help: Work with sodium to regulate fluid balance and pH — helpful for maintaining blood volume.
Good Sources:
- Chloride: Table salt (sodium chloride), sea salt
- Bicarbonate: Mineral water, baking soda (sparingly — check with your doctor if unsure)
That said, if you do have a medically diagnosed deficiency, then supplements can be very helpful, especially if you have ongoing symptoms, gut issues, or dietary restrictions.
If you’re looking for a good lower sugar version I’d recommend something like Sodii’s Everyday Hydration Salts that are unflavoured (so you can add your own if you want to!)
Sodii Everyday Hydration Salts Unflavoured 129g
Just a note: This is all based on what’s worked for me and what I’ve figured out with my own body over time. Supplements should only be taken under the guidance of your doctor or specialist, who can test your levels and recommend what’s safe and appropriate for you. Overloading on certain minerals can cause harm, so personalized advice is key.
Homemade POTS Electrolyte Drink FAQs
Q: Does it matter what type of salt I use?
A: No, we are aiming to boost sodium so any good-quality salt with sodium will work! Pink Himalayan salt is a great choice because it also contains trace minerals like potassium and magnesium, which can offer a slight extra nutritional boost. But regular table salt or sea salt will do the job just fine.
Q: Can I add anything else for a bigger electrolyte boost?
A: Yes! You can add a pinch of magnesium powder or a splash of natural cranberry juice for extra potassium. You could also add some coconut water if you’re stomach is okay with it but if you suffer from IBS, it may not be suitable.
Q: Why is the drink served ice-cold?
A: Cold temperatures cause vasoconstriction, which helps narrow blood vessels and can improve blood pressure and quickly reduce symptoms like dizziness in POTS.
Q: Can I use this drink instead of commercial sports drinks?
A: Absolutely! This homemade version means you have total control over how much sugar it contains, and it won’t have any artificial colors or additives often found in commercial sports drinks – making it a natural and gentle option for hydration and electrolyte balance!
Q: How often should I drink this?
A: There’s no hard and fast rules; listen to your body! I think 1 – 2 times a day as needed is totally reasonable, especially when you feel symptoms of tachycardia, low blood pressure or dehydration. As it does contain sugar, it may be good to alternate with a simple salty cold water option. Listen to your body and adjust accordingly.
Ingredients
- 250ml ice-cold water
- Juice of 1 orange
- 1/4–1/2 tsp salt, to taste – I like to use pink Himilayan salt
- 1 tsp caster sugar (optional, to taste)
- Ice cubes, optional
- Fresh mint for garnish (optional)
Method
- Juice the orange and pour it into your glass.
- Add salt and sugar, stirring until completely dissolved — there should be no visible grains.
- Top with ice-cold water and stir to combine.
- Pour over ice if desired, and garnish with fresh mint for an extra refreshing touch.
- Serve immediately. Sip slowly while sitting down, and pair with a salty snack for added support!
Why This Works:
- Salt helps increase blood volume and retain water — essential for POTS management.
- Sugar aids in absorption of electrolytes and glucose transport.
- Orange juice adds potassium, a touch of natural sweetness, and vitamin C.
- Cold water helps stabilize blood vessels and reduce blood pooling.
Quick POTS-Friendly DIY Electrolyte Drink (No Coconut!)
This quick and refreshing homemade electrolyte drink is made with simple natural ingredients to help support hydration and ease symptoms of POTS and dysautonomia – without upsetting sensitive stomachs!
Ingredients
- 250 ml ice-cold water
- Juice of 1 orange
- 1/4 –1/2 tsp salt to taste – I like to use pink Himilayan salt
- 1 tsp caster sugar or more to taste
- Ice cubes optional
- Fresh mint for garnish optional
Instructions
- Juice the orange and pour it into your glass.
- Add salt and sugar, stirring until completely dissolved — there should be no visible grains.
- Top with ice-cold water and stir to combine.
- Pour over ice if desired, and garnish with fresh mint for an extra refreshing touch.
- Serve immediately. Sip slowly while sitting down, and pair with a salty snack for added support!
Notes
Nutritional information is an estimate only.
Nutrition
Serving: 280mlCalories: 78kcalCarbohydrates: 19.6gProtein: 1.2gFat: 0.2gSaturated Fat: 0.2gPolyunsaturated Fat: 0.04gMonounsaturated Fat: 0.04gSodium: 900mgPotassium: 237mgFiber: 3.1gSugar: 16.4gVitamin A: 295IUVitamin C: 70mgCalcium: 52mgIron: 0.13mg
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