If you have POTS (Postural Orthostatic Tachycardia Syndrome), your doctor might recommend increasing your salt intake to help manage symptoms like dizziness, fainting, and fatigue. Salt helps your body hold onto fluids, which increases blood volume and supports blood pressure.
Why Salt Helps
People with POTS often have low blood volume, which makes it hard for blood to circulate properly, especially when standing. Extra salt helps your body retain water, which increases blood volume and can reduce POTS symptoms.
How Much Salt is Recommended?
- 3 to 10 grams of sodium per day (that’s around 7.5 to 25 grams of table salt).
- This is much higher than what’s recommended for the general population.
- Always check with your doctor before making big changes.
Quick Salt Conversion:
| Table Salt | Sodium |
| 7.5g | 3g |
| 10g | 4g |
| 20g | 8g |
| 25g | 10g |
(Table salt is about 40% sodium)
Ways to Add More Salt
You can increase your salt through food, supplements, or drinks. Some options include:
- Salty foods – pickles, olives, salted nuts, broths
- Natural salts – Celtic sea salt or Himalayan salt
- Salt tablets (e.g. Slow Sodium – prescription only)
- Electrolyte supplements (powders or tablets)
- Salt sticks or capsules
- Homemade electrolyte drinks (recipe below)
Don’t Forget Fluids!
Salt needs water to work properly. Make sure to drink 2–3 litres of fluids daily (unless your doctor tells you otherwise). Coconut water, broths, and electrolyte drinks all count!
Important Reminders
- Increase salt slowly to avoid side effects like bloating or high blood pressure.
- If you have kidney issues, high blood pressure, or heart conditions, always check with your doctor first.
- Some people with mast cell issues may react better to natural rather than synthetic products. Always check allergy information.
- Look out for sugar, sweeteners, or additives in electrolyte drinks if you’re sensitive to them.
Suggested Electrolyte Products
(Note: These are patient and clinician suggestions – no paid endorsements)
| Product | Sodium Content | Notes |
| Applied Nutrition Endurance Hydration Tablets | ~0.27g /serving | Sugar-free, contains artificial sweeteners |
| Active Root Electrolyte Tablets | 0.32g / sachet | Contains natural sea salt / sweeteners |
| SIS Go Hydro Tablets | ~0.4g /tablet | Sugar-free, contains artificial sweeteners
|
| STYRKR SLT07 Tablets | 0.5g / tablet | Contains sugar |
| REPOWR Electrolytes | 1g / sachet | No sugar or artificial sweeteners |
| Hunter & Gather Restore Sachets | 0.75g /sachet | No citric acid or artificial sweeteners |
| STANDFAST drink | 7g/scoop | For POTS & athletes; contains creatine, sucrose and sodium bicarbonate
|
Homemade Electrolyte Drink Recipe
Make your own drink with basic ingredients:
Ingredients:
- ½ tsp salt (about 2.3g salt / 1.15g sodium)
- ½ tsp baking soda
- 1 litre water or coconut water
- Optional: honey, lemon, lime, or a sweetener you tolerate
Tip: Store it in the fridge and sip throughout the day.
Other Options
- Effervescent Paracetamol: Contains over 1g of salt/tablet – but check with your doctor first due to the paracetamol content.
Talk to Your Healthcare Provider
Before starting a high-salt diet or trying supplements, speak to a doctor—especially if you have other health conditions. Everyone’s needs are different, and your provider can help you find what works best for you.
