What Makes POTS Worse? 10 Everyday Triggers You Need to Avoid to Reduce Flare-Ups
If you’re living with POTS (Postural Orthostatic Tachycardia Syndrome), you already know how unpredictable it can feel. One minute you’re functioning fairly well, and the next you’re dizzy, shaky, exhausted, nauseous, or fighting to stay upright.
What many people don’t realize is that POTS flare-ups are often triggered by everyday habits, foods, environments, and stressors that put pressure on an already sensitive autonomic nervous system.
The good news?
Once you understand what makes POTS worse, you can start avoiding (or modifying) these triggers to dramatically reduce symptoms.
Here are the 10 most common POTS triggers and what to do instead.
1. Dehydration
One of the fastest ways to worsen POTS symptoms is simply not drinking enough water.
Why it’s a trigger:
Low blood volume and dehydration increase dizziness, tachycardia, weakness, and fatigue.
What to do instead:
• Aim for 2–3 liters of water daily
• Add electrolytes
• Increase sodium if recommended by your doctor
Hydration is one of the most powerful tools you have against flare-ups.
2. Standing for Too Long
Standing still is extremely hard on people with POTS. Blood pools in the legs, and your heart must work harder to compensate.
Common symptom triggers:
• Long lines
• Cooking at the stove
• Showering
• Standing conversations
What to do instead:
• Shift your weight
• Tighten your leg muscles
• Sit when possible
• Use a shower chair
• Wear compression leggings
Small changes can make a huge difference.
3. Heat Exposure
Hot weather, hot showers, saunas, or even a warm room can quickly trigger a POTS flare-up.
Why it happens:
Heat dilates blood vessels, making it harder for your body to regulate blood flow.
What to do instead:
• Stay cool
• Avoid long hot showers
• Use cooling towels or vests
• Run fans or AC
Heat management is essential for POTS.
4. Stress & Emotional Overload
Stress is one of the most underestimated POTS triggers.
Why it happens:
POTS is a dysautonomia condition, meaning the autonomic nervous system is already dysregulated. Stress pushes it into overdrive.
What to do instead:
• Practice deep breathing
• Build calming routines
• Limit multitasking
• Reduce sensory overload
• Prioritize rest and sleep
Regulating your nervous system is just as important as physical changes.
5. Eating Large Meals
Big meals redirect blood flow to the digestive system, leaving less blood for your brain and heart.
Symptoms it triggers:
• Tachycardia
• Nausea
• Fatigue
• Dizziness
What to do instead:
• Eat smaller, more frequent meals
• Balance protein, carbs, and healthy fats
• Avoid heavy meals at night
Your digestion will thank you.
6. High Sugar & Inflammatory Foods
Diet plays a major role in POTS symptom severity.
Foods that can make POTS worse:
• High sugar foods
• Fried foods
• Gluten or dairy (for some)
• Seed oils
• Highly processed foods
• Artificial sweeteners
Why these foods trigger symptoms:
They cause inflammation, gut irritation, blood sugar swings, and fatigue—all major contributors to POTS flares.
7. Alcohol
For people with POTS, alcohol is one of the biggest and most immediate symptom triggers.
Why alcohol makes POTS worse:
• Dehydrates you
• Lowers blood pressure
• Causes tachycardia
• Disrupts sleep
• Increases inflammation
Even a small amount can cause a multi-day flare. Most people feel significantly better when they quit or limit alcohol.
8. Too Much Caffeine
Caffeine affects everyone with POTS differently—but for many, it’s a major trigger.
How caffeine worsens POTS symptoms:
• Increases heart rate
• Causes palpitations
• Drops blood pressure
• Increases anxiety
• Dehydrates you
If you’re sensitive, reducing caffeine can lower daily symptoms dramatically.
9. Overexertion (The Boom & Bust Cycle)
Pushing yourself too hard causes your body to crash. It’s one of the most predictable POTS patterns.
Why it happens:
Your autonomic nervous system can’t recover quickly from sudden bursts of intense activity.
What to do instead:
• Practice pacing
• Break tasks into smaller steps
• Slowly increase movement
• Strengthen your muscles gradually
Consistency beats intensity every time.
10. Poor Sleep or Inconsistent Sleep Patterns
Sleep plays a massive role in regulating the autonomic nervous system.
Why poor sleep triggers POTS:
• Increases fatigue
• Raises stress hormones
• Weakens immune function
• Triggers tachycardia and dizziness
To improve sleep:
• Keep a consistent bedtime
• Limit screens before bed
• Use grounding or breathwork
• Prioritize nightly routines
Better sleep = fewer symptoms.
How to Reduce POTS Flare-Ups: Your Action Plan
Now that you know what makes POTS worse, here’s how to reduce symptoms consistently:
✔ Stay hydrated daily
✔ Eat anti-inflammatory, balanced meals
✔ Increase salt (if recommended)
✔ Avoid alcohol
✔ Limit caffeine
✔ Avoid overheating
✔ Pace your daily activities
✔ Strengthen your muscles gradually
✔ Reduce stress and nervous system overload
Small daily habits build big results.
Do You Need Help Managing Your POTS Triggers?
Understanding POTS is one thing—learning how to live with it is another.
A POTS coach can help you:
• Identify your personal triggers
• Build a routine that reduces flare-ups
• Improve energy and stamina
• Balance diet and blood sugar
• Regulate your nervous system
• Strengthen your body safely
• Create sustainable lifestyle habits
You don’t have to navigate dysautonomia alone. Support and guidance change everything.