Heat sensitivity is common for individuals living with POTS. It is frustrating because it can limit our ability to engage in outdoor or even indoor activities, and may exaggerate grief we experience as well. It is also something that many around us may not understand or may question. It is really important for you to first know that based on a community poll, heat is one of the most common triggers for flare-ups and worsening symptoms in our community. This is because of the thermoregulation difficulties some with forms of dysautonomia experience, in addition to the vasodilation (blood vessel widening) that can occur when in warm environments, contributing towards blood pooling and orthostatic intolerance. We will spend time within this section talking about ways to best navigate the heat, hoping that some of what is shared is beneficial or will be helpful for you in some way.

When Outside:

1.) Plan outdoor activities during times of the day when it is cooler, such as the early morning or late evening. Try to avoid direct sunlight during peak hours if possible.

2.) Wear a wide-brimmed hat, visor, or you can also consider using an umbrella.

3.) Keep instant ice packs with you just in case. You can keep them in your purse, backpack, or other bag.

4.) Consider purchasing a small fan to keep in your bag that is handheld, or even a neck fan! See our Helpful Items section for an option.

5.) Consider purchasing a cooling necklace to keep with you and wear when needed! See our Helpful Items section for an option.

6.) Consider purchasing a combination fan and spray bottle to keep with you and use when needed. See our Helpful Items section for an option.

7.) Ensure you hydrate more prior to going out, during, and after with a regimen that is best for you. Pack extra hydration supplies to keep with you!

8.) Create a back-up/exit plan in case you can’t tolerate the heat and need to leave or cool off quickly.

9.) Consider wearing light colored cotton clothing with fabric that is more breathable.

10.) Consider purchasing a cooling vest and keeping it with you and/or wearing when needed.

11.) Advocate for yourself and speak up! Don’t wait to speak up until you are already struggling significantly.

12.) Consider using a vehicle sun shield in your car to reduce how warm the seats in your car get when it sits outside.

13.) Consider using a sports-related cooling neck towel that you wet, wring out, and snap to activate! See our Helpful Items for an option.

When Inside:

1.) Take advantage of air conditioning when it is available.

2.) Take advantage of fans at home like ceiling fans, floor fans, and handheld fans.

3.) Consider using ice packs often especially when cooking.

4.) Consider wearing light colored cotton clothing with fabric that is more breathable.

5.) Consider using a sports-related cooling neck towel that you wet, wring out, and snap to activate! See our Helpful Items for an option.

6.) Keep blinds and curtains closed during prime sunshine hours.

7.) Reduce shower time, water temperature, and keep exhaust fans on during bathing to reduce humidity. See Bathing Tips section for more tips and tricks!

8.) Reduce your use of appliances that give off large amounts of heat (like the stove and oven) when possible. Consider using alternative cooking options like slow cookers, or use these appliances more often when it is cooler during the early morning hours or late evening hours.