POTS Symptoms: What You Need to Know Right Now

If you’ve ever felt light‑headed after standing up, noticed a racing heart that won’t quit, or struggled with crushing fatigue, chances are you’re dealing with POTS – Postural Orthostatic Tachycardia Syndrome. It’s not just “being tired”; it’s a real autonomic nervous system issue that shows up in clear, everyday ways.

First off, the hallmark sign is a heart rate jump of 30 beats per minute or more within ten minutes of standing (40 for kids). That spike often comes with a wave of dizziness, sometimes so strong you feel like you might faint. Many describe it as “the room spins” or “my head feels empty.” The good news? Spotting this pattern early can help you get the right care before symptoms worsen.

Common Symptoms You’ll Notice

Besides the rapid pulse, people with POTS report a mix of physical and mental cues:

• Dizziness or light‑headedness when moving from sitting to standing.
• Palpitations – that thumping feeling in your chest that won’t settle.
• Fatigue that feels like you’ve run a marathon after a short walk.
• Brain fog – trouble focusing, memory lapses, or feeling “out of it.”
• Headaches, especially after standing for a while.
• Nausea or digestive upset such as bloating and constipation.

If you tick several boxes, keep a simple diary: note the time of day, what you were doing, how long you stood, and how intense each symptom felt. Patterns emerge fast and give doctors concrete data to work with.

Practical Steps to Ease Symptoms

Managing POTS is about tiny lifestyle tweaks that add up:

1. Hydrate a lot – Aim for 2‑3 liters of water daily, plus a pinch of salt if your doctor says it’s safe.
2. Wear compression socks (20–30 mmHg). They keep blood from pooling in the legs and reduce that dizzy drop.
3. Move slowly. Sit up on the edge of the bed before standing, and give yourself a minute to adjust.
4. Exercise smart. Recumbent bikes or swimming are gentle ways to improve circulation without over‑taxing your heart.
5. Small meals frequent. Large carbs can dump blood into your gut and trigger a symptom flare.

These tips aren’t magic cures, but they give you more control while you work with a clinician on medication options like fludrocortisone or beta‑blockers.

Bottom line: POTS shows up as a predictable set of signals – fast heart rate, dizziness, fatigue, brain fog, and sometimes nausea. Recognize the pattern, track it, and start simple lifestyle changes today. The sooner you act, the faster you’ll feel steadier on your feet.