The Truth About POTS Flares: What Causes Them & How to Recover Faster

Living with Postural Orthostatic Tachycardia Syndrome often feels like navigating life with a body that can turn upside down without warning. One day you’re functioning at 80–90%, managing your routine, and feeling hopeful—and the next, a POTS flare hits, leaving you dizzy, exhausted, nauseous, shaky, tachycardic, and completely drained.

POTS flares can be unpredictable, frustrating, and emotionally exhausting. Many people describe them as feeling like their body suddenly “crashes,” even when they’ve been doing everything “right.” If this sounds familiar, you’re not alone.

This comprehensive guide breaks down why POTS flares happen, what triggers them, and—most importantly—how you can recover faster and reduce their intensity over time.

What Exactly Is a POTS Flare?

A POTS flare is a period when symptoms worsen significantly beyond your typical baseline. While everyone’s baseline looks different, flares often include:

• Increased heart rate spikes

• More frequent dizziness and lightheadedness

• Fainting or near-fainting episodes

• Severe fatigue or “crash days”

• Brain fog

• Nausea or GI issues

• Temperature intolerance

• Heightened anxiety (often triggered by physical symptoms, not mental causes)

• Sleep disturbances

• Feeling “wired and tired”

These symptoms can last hours, days, or even weeks, depending on the trigger and how well the body is supported through recovery.

Why POTS Flares Happen: The Science & Reality Behind It

Although POTS varies from person to person, there are several common physiological reasons flares occur:

1. Blood Volume Drops Suddenly

Dehydration, overexertion, heat exposure, or even hormonal shifts can reduce blood volume. This makes it harder for your body to regulate blood flow when standing—triggering dizziness, tachycardia, and fatigue.

2. Nervous System Overload

The autonomic nervous system (ANS) may misfire when overstimulated by stress, illness, or lack of sleep. This pushes your body into a heightened, dysregulated state.

3. Inflammation Spikes

Illnesses, viral infections, allergic reactions, or even certain foods can cause inflammation that worsens symptoms.

4. Hormonal Fluctuations

Many people with POTS notice increased symptoms during menstruation, ovulation, postpartum periods, or major hormonal shifts.

5. Physical or Emotional Stress

Even “positive” stress—like travel, celebrations, or exercise—can contribute to overload.

6. Overexertion Without Adequate Recovery

Doing “too much on a good day” is a very real and common part of the POTS cycle.

7. Environmental Changes

Heat, humidity, altitude changes, and long periods of standing can all push the body past its comfort zone.

The key takeaway?

A POTS flare is not your fault. It’s a physiological event—not a failure on your part.

The Most Common POTS Flare Triggers

Here are the triggers I see most frequently in coaching clients—and experienced personally:

• Illness or infection

Even a minor cold can destabilize symptoms for weeks.

• Heat exposure

Hot showers, warm weather, saunas, heated rooms, and even blow-drying hair can trigger flares.

• Dehydration

Many people with POTS require significantly more fluids and electrolytes than the average person.

• Lack of salt

Low sodium = low blood volume = symptoms.

• Poor sleep or inconsistent sleep patterns

• Travel

Long car rides, flights, changes in routine, and high-stress environments.

• Overexertion

Pushing too hard, especially on a “good day.”

• Hormonal cycles

Especially before menstruation.

• Stress—physical or emotional

The ANS becomes easily dysregulated.

• Standing for long periods

Even waiting in line or cooking at the counter can be difficult.

• Diet changes

Low intake, skipping meals, low-carb diets, or foods that increase inflammation.

• Medication changes

Even helpful medications can take time to stabilize.

Identifying your personal triggers is one of the most powerful tools for preventing flare-ups.

How to Recover From a POTS Flare Faster

While you can’t always prevent a flare, you can shorten its duration and reduce its severity.

Here are the most effective recovery strategies:

1. Prioritize Hydration Immediately

When symptoms spike, your first line of defense is to rehydrate.

Aim for:

• 16–20 oz water upon waking

• Electrolytes throughout the day

• A hydration boost within 10–30 minutes of first noticing symptoms

Choose electrolyte mixes that contain:

• Sodium

• Potassium

• Magnesium

Avoid sugary sports drinks if possible.

2. Increase Sodium Intake (Unless Contraindicated by Your Doctor)

Salt helps you retain the fluid you drink—making it essential for stabilizing blood volume.

Options include:

• Salt capsules

• Broths

• Salted snacks

• Adding extra salt to meals

3. Get Into a Low Position

Lying down or elevating the legs helps blood flow return to the brain.

Helpful positions:

• Legs up the wall

• Lying flat

• Knees to chest

Even 10–15 minutes can make a major difference.

4. Use Compression Wisely

Compression leggings or socks (20–30 mmHg) can help reduce symptoms when recovering.

5. Fuel Your Body Regularly

During a flare, your body is under stress.

Skipping meals or under-eating worsens symptoms.

Aim for:

• Balanced meals every 3–4 hours

• Protein + carbs + healthy fats

• Easy-to-digest foods on hard days

6. Reduce Sensory Load

Bright lights, loud noises, temperature changes, and overwhelming environments worsen ANS symptoms.

Try:

• Soft lighting

• Quiet spaces

• Resting away from stimulation

7. Practice Nervous System Calming Techniques

Your nervous system needs stabilization, not stimulation.

Try:

• Deep belly breathing

• Slow exhalations

• Meditation

• Gentle stretching

• Emotional grounding

8. Reintroduce Movement Slowly

Once symptoms stabilize, begin with:

• Recumbent exercises

• Slow walking

• Light stretching

Avoid high-intensity workouts until you’re fully recovered.

9. Track Patterns & Triggers

Noticing what caused the flare helps you prevent future ones.

A simple symptom journal can be life-changing.

10. Be Gentle With Yourself

POTS flares take a mental toll.

A flare doesn’t mean you’re going backwards.

It means your body needs support, rest, and regulation.

You’re not weak.

You’re navigating a chronic condition with incredible strength.

How to Reduce POTS Flares Over Time

Long-term flare prevention involves lifestyle, nutrition, pacing, and nervous system work.

Some of the most effective prevention techniques include:

✓ Structured pacing

✓ Morning hydration and salt loading

✓ Gentle, consistent POTS-safe exercise

✓ Managing standing time

✓ Wearing compression

✓ Regulating stress levels

✓ Prioritizing sleep

✓ Learning nervous system techniques

Many people experience dramatic improvements when they learn how to support their body daily—not just during flares.

When to Seek Medical Support

A POTS flare is typically manageable at home, but you should contact your doctor if you experience:

• New or sudden chest pain

• Palpitations that feel unusual for you

• Persistent fainting

• Sudden, severe blood pressure drops

• Symptoms that don’t improve after several days

• Signs of infection

• Severe dehydration

Your safety always comes first.

You Are Not Alone in This

POTS flares can feel discouraging, confusing, and emotionally draining—but they do not define your healing journey. They are simply moments when your body needs more support, more calm, more nourishment, and more compassion.

You’re not failing.

You’re not going backward.

You’re navigating a condition that many people still don’t understand—and you’re doing it with resilience.

And you deserve guidance, support, and tools that make these flares less frequent and less frightening.

If you’re ready for individualized help learning how to prevent flares, stabilize symptoms, and rebuild confidence in your body, I’d love to support you on that path.

Let’s get you feeling stronger, calmer, and more in control of your POTS than ever before.