☀️ A POTS Guide To Summer ☀️
First and foremost I want to clearly state that everyone's symptoms are different and some things may not apply to you. This is from my experience with POTS and other chronic illnesses. Feel free to add your experiences or tips in the notes and always consult with your doctor if you have serious health questions.
Outside - If you plan on spending time outside it's important to have lots of sunscreen and chapstick, plenty of water with electrolytes and salt, and your emergency bag. It's always a good idea to have someone with you who knows your health conditions and what to do in case of emergencies. Keep to shaded areas or have a sun umbrella to provide shade (Sun hats are great too, but I overheat too fast). Handheld electric fans are great, but I prefer manual fans for bigger guests of wind. If you aren't walking, either sit or walk in place. The second you stop moving, you will start to feel bad.
Sometimes a bit of fresh air can help alleviate symptoms and can clear your mind. Opening a window counts as fresh air.
Coming Inside - Prep for when you go back inside is also important. Make sure to have a temperature controlled room. I use my bedroom for this and having a minifridge stocked with water, ice packs, and a cold snack is key. I have my space ready for any season with rotating fans and heated blankets ready to go. Instead of a Chronic Cart (not my vid), I have a set of two plastic three-tier storage containers because of a lack of space.
Low lights, an essential oil diffuser, and a comfy chair are not just for the aesthetic but also provide a safe and controlled place to crash after a long day.
Clothing - Compression is important, especially in summer, but it can get hot quickly. I can't stand the tall socks and binders because it makes me feel suffocated. I use compression tank tops and shorts as well as shorter compression socks. I do want to mention that it can be very hard to get in and out of compression tops especially if you are sweaty or damp in any way. Don't panic, I got you. You can get compression tops with clasps or zippers as well as compression bras with zippers right in the front. I wear boots year round because I need the ankle support, so I use crew or short length socks. I know that some people have a harder time regulating their temperatures than others and that makes outfit planning hard. Carry a lightweight jacket and opt for quarter length pants if you get too cold too easily.
You may have plain compression clothes, but accessories make an outfit better. Necklaces, bracelets, rings, earrings and hairstyling elevate a look.
Food - Eating to keep up energy and nutrition is important, but it also might become hard to eat if you are drinking so much water. Eat foods that will help keep cool but also give you hydration and nutrition. Cantaloupe, bananas, honeydew, papayas, and mangos have high potassium content. Watermelon, peaches, strawberries, and oranges have high water content. Most of these taste pretty good salted. But do not rely on just fruits to give you what your body needs. Make sure to eat breakfast, as that will give you energy for the day and add a base to your stomach so you don't get waterlogged and get sick.
Hydration is important, but so is eating a small meal. Hot food is better for evenings in the summer.
Exercise - Exercise is an important part of regulating POTS, but in the summer it can be hard to find the motivation to deal with the heat. Early morning and late, late night are when it's the coolest outside. I also understand that not everyone gets up at the crack of dawn or stays up late into the night, I too have a strict sleep schedule. But that doesn't mean that you have to stay inside all the time either. If you want to exercise outside, do so but take the appropriate steps so you're safe and the ER doesn't get a surprise visit from you. Take note of the Outside section of this and learn what works best for you.
Take it easy. If you want to push yourself, go for it. But be prepared for your body to not respond how you want.
Flares - Health flares are one of the constant events that happen when you have a chronic illness. It sucks to be at your lowest when the outdoors are calling your name. But you have to get yourself back up to your baseline symptoms before pushing yourself. Use your regulated space to relax and monitor your symptoms. Make note of everything to compare to other flares. It's good to keep a record of flares throughout the year to predict and prepare for what the next year will bring. I use an app, but using a notebook is just as great.
Your pain is valid. Expressing that your physical pain is causing your mental health to decline is valid. Have a cry, get some water and lay down. You will feel better eventually. It may not be 100%, but it will be better than the flare lets you feel.
Mobility Aids - The best thing I can recommend for going out in places where you can't control the environment are mobility aids. Canes, rollators and wheelchairs are the most common. They can help with dizzy spells, balance, and getting from point A to point B in the safest way. You can find cheap ones at secondhand stores. They might need a little work to make it comfortable, but it should save you money in the long run and people are typically more comfortable customizing something secondhand over something new. Make it yours and get comfortable with it.
Use what makes you feel better. You're not too young for something that helps ease your symptoms.
Trips - Summer vacations are so fun. But sitting in a car or train for a long time or dealing with the airport isn't. Make sure you always have your emergency bag with you at all times. That's non-negotiable because it's something that keeps you safe. A sunflower lanyard lets others/ airline/ train/ boat workers know that you have an invisible disability and might require additional assistance. Not everyone knows what the sunflower lanyard means, so be kind when explaining it to someone who doesn't know.
It's very important to continue to live life after a diagnosis. It's still your first experience as a human on earth, don't force yourself to miss out just because you might not feel good. We have mobility aides, treatment, and chairs to help between breaths.
Extra Things I've Learned
Shower chairs can be used for more than just showers. You can use one in shallow pools, on land during water fights, and during activities where you would need to sit while getting wet.
Sitting in the sun in the early morning while eating breakfast gets you a good dose of Vitamin D at the beginning of the day before it becomes too hot outside.
If you have a dog (or any other pet), they will enjoy learning a new trick or task inside while you can't take them out for long periods of time. Making things to keep them entertained will also keep you entertained.
If you've made it this far, thank you for reading. If you don't have POTS, thank you for reading. Awareness is education and education saves lives.
