Consuming fluids with electrolytes to stay hydrated is crucial for dysautonomia, orthostatic intolerance and postural orthostatic tachycardia syndrome management. Although you can buy electrolyte tablets to add to water, these contain artificial ingredients which can increase inflammation and worsen symptoms. Instead, the best electrolyte drink for pots can be made quickly and easily at home with simple natural ingredients.
Disclaimer: This post is intended for informational purposes only. I’m not a qualified practitioner and I’m not encouraging anyone else to implement this. This is not intended to constitute or be a substitute for medical advice. Please consult a qualified medical practitioner if you have any health or medical concerns and before making any changes to your diet, lifestyle or treatment plan. This post contains affiliate links, meaning at no additional cost to you I will earn commission if you click on a link and make a purchase. As an Amazon Associate I earn from qualifying purchases. See my full disclaimer here. First published 26 April 2022. Last updated 25 June 2023.
Jump To Section:-
- POTS Fluid Intake – Importance Of Hydration
- Best Hydration Drink For POTS
- Ingredients
- Ingredient Substitutions & Variations
- Equipment Needed
- How To Make Your Own Electrolyte Drink
- Storage
- Frequently Asked Questions
- Diet Requirements
- Other POTS Management Blog Posts
- Recipe Card
POTS Fluid Intake – Importance of Hydration
Staying hydrated is crucial for everyone, especially when managing chronic illness, like dysautonomia & POTS syndrome. It’s commonly recommended to drink 2-4 litres of water each day (1). This increases blood volume and blood flow back up to the heart and brain, which reduces heart rates and eases symptoms, including:-
- Reduces fatigue and dizziness,
- Increases energy levels,
- Improves concentration, memory and alertness and,
- Eases anxiety.
Related Post: POTS Hydration – 9 Tips To Stay Hydrated
Best Hydration Drink For POTS Syndrome
However, as detailed in my previous posts with 9 tips to stay hydrated for pots syndrome, and my A to Z POTS Syndrome Diet Guide to retain the fluids we consume we need to drink liquids with electrolytes, rather than drinking plain water alone (2). This is especially important in the summer as we lose more electrolytes via sweating.
Related Post: POTS Heat intolerance – 10 Tips To Survive The Summer & Ease Symptoms In The Heat
Problem With Electrolyte & Salt Tablets For POTS
Although there are numerous electrolyte tablets available to add to water, these can contain inflammatory artificial additives, preservatives and sweeteners, which are harmful to our health and can worsen symptoms (3).
Instead, it’s quick and easy to make a homemade diy electrolyte drink with 100% natural simple ingredients.
Ingredients
Coconut water (UK Link/US Link). This is a great source of potassium, as well as other electrolytes like calcium, magnesium and phosphorus (4). Tiana is my favourite brand. Many coconut waters contain added sugar and artificial flavourings, additives and preservatives, which can increase blood sugar levels and increase inflammation, which can worsen symptoms (5). Tiana’s is 100% raw coconut water, free from added sugar and artificial ingredients. It’s also packaged in a glass bottle rather than plastic like most other brands. Plastic leaches harmful chemicals into the water and is associated with range of health problems and symptoms like dizziness, fatigue and nausea (6).
Freshly squeezed lemon and lime juice. This is high in vitamin C and a source of the electrolytes calcium, magnesium and potassium (7).
Celtic sea salt (UK Link/US Link). Salt intake helps increase blood pressure. Celtic sea salt is best as it is less processed than regular table salt, meaning it contains other electrolyte and trace minerals in addition to sodium (8). Omit if you have hyperadrenic POTS (9).
Apple cider vinegar with the mother (UK Link/US Link). This contains a trace amount of electrolytes and acetic acid, which helps keep blood sugar levels stable by slowing the breakdown and release of carbohydrates to reduce the spike in blood sugar levels after eating (10). Keeping our blood sugar level stable can help ease the increase in symptoms after eating. Ensure you buy vinegar with the mother as this contains probiotics that feed the good bacteria in the gut, where 80% of our immune system is located (10).
Trace minerals concentrate (UK Link/US Link). Contains over 72 ionic trace minerals including magnesium, chloride, sulphate, lithium and boron that help keep us hydrated and support other body functions.
Filtered water. Filtering tap water before drinking, by using a brita water filter for example, removes reduces heavy metals, toxins and other harmful contaminants which can contribute to and worsen symptoms (11).
For more information on how to reduce your exposure to harmful everyday toxins, you may find my other toxin free living posts helpful – 6 Free Ways To Start Non Toxic Living, 15 Easy Ways To Detox Your Home & 10 Tips For A Non Toxic Kitchen.
Ingredient Substitutions & Variations
- Coconut water can be replaced with extra filtered water or herbal tea, plus 1/4 tsp cream of tartar, which is also a good source of potassium.
- Lemon juice can be replaced with extra lime juice.
- Lime juice can be replaced with extra lemon juice.
- If you want to avoid all citrus fruits, you can replace the lemon and lime juice with herbal teas – hibiscus (UK Link/US Link) and rosehips (UK Link/US Link) have a fruity cranberry taste.
Please see the recipe card at the bottom of the post for the full ingredients list.
Equipment Needed
- Serving glass
- Stirring spoon
How To Make Your Own Electrolyte Drink
Simply stir all the ingredients together in a glass and serve straight away.
Storage
Fridge
This drink can be made in a large batch and stored in glass containers for up to 24 hours in the fridge. Therefore, you can make fluids for the whole day in one go.
Freezer
If making a large batch, you can divide the drink into 1-2 cup/250-500 ml servings and store in the freezer in freezer safe glass airtight containers for up to 2-3 months. Ensure you don’t fill the containers completely – leave at least a 1 inch gap at the top to allow the liquid to expand as it freezes. When you want to drink it remove the container from the freezer and either:-
- Leave it to thaw at room temperature for at least 2 hours or until thawed completely, or
- Transfer it to the fridge to thaw for at least 12 hours or until thawed completely.
Frequently Asked Questions
This can be enjoyed anytime. I find it’s especially great drunk first thing in the morning as the first part of my morning routine for POTS to hydrate me after not consuming any fluids overnight to help me sit and stand from bed easier. It’s also beneficial before a shower to help minimise the increase in symptoms after.
Dr Stephenson and Nutritionist Serena Poon advise keeping your intake of coconut water to a maximum of 2 cups/500 ml each day, to receive the benefits of potassium without the potential negative side effects of over consuming it (12, 13). The recommended dose of the trace minerals is up to 40 drops each day, starting with just 10 drops for the first 3 days and then increasing it by 10 drops each day after. This is the equivalent of drinking 2 litres of this electrolyte drink. However, coconut water can be substituted with extra filtered water or hibiscus or rosehips herbal tea and you can simply omit the trace mineral drops.
Related Post: POTS Management – 7 Step Morning Routine
Diet Requirements
This electrolyte drink is:-
- Gluten free
- Dairy free
- Lactose free
- Wheat free
- Soy free
- Grain free
- Nut free
- Seed free
- Nightshade free
- Refined sugar free
- Vegan
- Vegetarian
- Paleo
- Autoimmune Protocol (AIP)
- Whole30
Other POTS Management Blog Posts
Diet:-
- POTS Syndrome Diet (A to Z Guide)
- Elimination Diet Phase 1 To Identify Food Sensitivities
- How To Reintroduce Foods After Elimination Diet To Identify Food Sensitivities
- 10 Tips To Improve Digestion
Nervous System Regulation:-
- 12 Vagus Nerve Exercises To Improve Physical & Mental Health
- Nervous System Reset (10 Easy Ways)
- Somatic Tracking (Exercise, Video & Benefits)
- Somatic Resourcing (5 Steps To Create Resources)
- Somatic Experiencing Pendulation and Titration
- 10 Healthy Habits To Improve Your Health For Free
Drainage Pathways:-
- How To Open Drainage Pathways (& Why It’s Important For Health & Chronic Illness Management)
- Breath Retraining – 6 Tips & Exercises For Optimal Breathing
Non toxic living:-
- 6 Free Ways To Start Non Toxic Living (& Why It’s Important To Ease Symptoms)
- 15 Easy Ways To Create A Chemical Free Home
- 10 Tips For A Non Toxic Kitchen
Sleep & Rest:-
- Rest Well – 7 Types Of Rest We Need
- 5 Step Nighttime Routine To Sleep Better (That Doesn’t Cost Anything!)
Flares:-
- 6 Things To Do In Bed To Manage & Recover From POTS Flares
- 15 Things To Do In Bed To Ease Anxiety & Stress
Contact Me & Follow Me On Social Media
What drinks help keep you hydrated? What helps you manage dysautonomia and POTS? I’d love to hear what helps you and your experiences. If you make this electrolyte drink I’d love to see your creations. Leave me a rating and comment below and contact me on social media – I’m on Instagram, Facebook, Twitter, Pinterest & YouTube and use the hashtag #lbhealthandlifestyle.
Recipe Card
Best Electrolyte Drink For POTS
Equipment
- Serving glass 2 cup/500 ml capacity
- Stirring spoon
Ingredients
- 1.5 cups filtered water
- 1/4 cup coconut water or replace with extra filtered water
- 2 tbsp lemon juice approx juice from 1 medium lemon
- 2 tbsp lime juice approx juice from 1 large lime
- 1.5 tsp apple cider vinegar with the mother
- 1/8 tsp celtic sea salt omit if you have hyperadrenic POTS
- 10 drops trace mineral drops
Instructions
- Stir all the ingredients together in a glass and serve straight away.
Notes
Nutrition
This sounds like a much better recipe than some of the electrolyte drinks which are available to buy. Many will have artificial flavourings and sweeteners. Great that you can make a large batch to keep in the fridge or freezer.
Thank you very much Elizabeth, I appreciate your comment. Unfortunately, like you said, so many electrolyte drinks contain artificial ingredients which are harmful to our health. Making my own versions of foods and drinks at home has really helped improve my health.
Fantastic tips and recipes ! I will share this! I’m allergic to coconut but my family loves it!
Thank you very much Holly, I really appreciate it. I’m sorry to hear about your coconut allergy but I’m so pleased your family loves it.