Women With POTS: Don’t Forget These 10 Must-Have Products When Traveling

Traveling with Postural Orthostatic Tachycardia Syndrome (POTS) can feel overwhelming. The unpredictable symptoms—lightheadedness, fatigue, brain fog, and increased heart rate—don’t exactly make airports, long car rides, or changing time zones easy. But here’s the good news: with a little preparation (and the right travel essentials), you can make traveling with POTS much more manageable.

As someone who has POTS, I’ve had my fair share of rough travel days. Dehydration, temperature changes, and long periods of sitting are not our friends. But over time, I’ve found that certain products make a huge difference in how I feel while traveling. Whether you’re taking a quick road trip or flying across the country, these 10 must-have items will help you stay hydrated, comfortable, and as symptom-free as possible.

Disclaimer: This post contains affiliate links, which means I may earn a small commission (at no extra cost to you) if you make a purchase through my links. Think of it as a tiny high-five for sharing things I genuinely love! 💛

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1. Electrolytes: Stay Hydrated

Staying hydrated is essential for anyone with POTS, and plain water alone won’t cut it. Electrolytes help your body retain fluid, keep blood volume up, and prevent the dreaded lightheadedness and dizziness that can hit when traveling.

✔️ Look for electrolyte powders or tablets with sodium, potassium, and magnesium (like Cure, Liquid IV, or Nuun). Personally, I love Cure and purchase it with my FSA card on Amazon.
✔️ Avoid ones with too much sugar, which can cause blood sugar crashes.
✔️ If flying, pack them in your carry-on to add to water throughout the flight.

💡 Did you know? Airplane cabins have very low humidity (about 10-20%, compared to 30-60% in most homes). This causes dehydration much faster than usual. Experts recommend drinking 8 ounces of water per hour while flying, but for POTS patients, electrolytes are a must to maintain hydration levels.

2. Reusable Water Bottle: Hydration On the Go

Bringing a large reusable water bottle is one of the easiest ways to stay on top of hydration while traveling. Many airports now have refill stations, so you can fill up after security instead of buying overpriced bottled water.

✔️ Choose an insulated water bottle to keep drinks cold.
✔️ Go for one with measurement markings to track intake.
✔️ Some bottles (like HidrateSpark) sync with hydration apps to remind you to drink!

💡 Tip: If traveling by plane, avoid chugging large amounts of water at once. Instead, sip consistently throughout your flight to prevent nausea and dizziness.

3. Compression Socks: Prevent Blood Pooling

Sitting for long periods—whether on a plane or in a car—can cause blood to pool in the legs, making POTS symptoms worse. Compression socks help push blood back up toward the heart, reducing swelling and dizziness. These are cute and make wearing compression socks more tolerable.

✔️ Choose 20-30 mmHg compression for travel (firm but not too tight).
✔️ Put them on before you start traveling (not after symptoms set in).
✔️ If you can, walk around every hour or two to keep circulation flowing.

💡 Did you know? The CDC recommends wearing compression socks on flights longer than 4 hours to prevent deep vein thrombosis (DVT). POTS patients are already prone to circulation issues, so they’re extra helpful!

4. Salt Packets for Food: Easy Sodium Boost

Salt is gold for POTS patients. It helps increase blood volume and prevents blood pressure from dropping too low. When traveling, restaurant meals might not have enough sodium—so carrying salt packets is a game-changer.

✔️ Add them to meals, snacks, or even drinks when needed.
✔️ Look for Himalayan or sea salt for extra minerals.
✔️ Keep a few in your bag for quick sodium boosts during long travel days.

💡 Tip: Many fast-food chains will give you extra salt packets if you ask!

5. Comfortable Clothing That Regulates Temperature

Temperature regulation is a struggle with POTS—one minute we’re freezing, the next we’re overheating. The key is layering with breathable, moisture-wicking fabrics.

✔️ Compression leggings provide support while sitting for long periods.
✔️ Loose, breathable tops help prevent overheating.
✔️ A light cardigan or travel blanket is great for chilly airports or planes.

💡 Tip: Planes and cars can have extreme temperature swings. Always bring a small, portable fan or cooling towel if you tend to overheat!

Check out my favorite travel outfits here.

6. Meditation App: Manage Stress & Nerves

Travel can be stressful, and stress can trigger POTS symptoms. Meditation and breathing exercises can help regulate the nervous system and keep anxiety in check.

✔️ Calm and Headspace offer quick, easy meditations for travel. You can click here to try Calm free for 30 days. I swear by it, and it makes such a difference in my mental health on long travel days.
✔️ Use guided breathing exercises if you feel dizzy or overwhelmed.
✔️ Download offline meditations for when you don’t have Wi-Fi.

💡 Tip: Try box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) if you feel lightheaded. It helps reset your autonomic nervous system!

7. Over-the-Counter Sleep Aid: Rest Is Key

POTS and travel fatigue do not mix well. If you’re flying overnight or driving long distances, a gentle sleep aid can help ensure you get enough rest. These gummies by Focl are my absolute favorite.

✔️ Melatonin is great for adjusting to new time zones.
✔️ Diphenhydramine (Benadryl) can help with sleep but may cause grogginess.
✔️ Magnesium glycinate supports relaxation and muscle recovery.

💡 Tip: Noise-canceling headphones + an eye mask = best travel sleep combo ever!

8. Compression Gloves: Reduce Hand Swelling

Just like compression socks help your legs, compression gloves can help prevent swelling in your hands—especially if you’re flying. Sure, they’re not pretty, but they do make a difference!

✔️ Ideal for long flights or car rides when hands feel swollen or tingly.
✔️ Great for reducing joint pain if you have EDS (common with POTS).
✔️ Look for lightweight, breathable fabric for all-day wear.

9. Water Tracking App: Stay On Top of Hydration

Drinking enough water is so important when traveling with POTS, but it’s easy to forget when you’re busy. A hydration app can remind you to drink throughout the day.

✔️ Plant Nanny makes hydration fun by growing a virtual plant.
✔️ WaterMinder lets you set personalized reminders.
✔️ HidrateSpark syncs with smart water bottles to track intake.

💡 Tip: Set hourly reminders to take small sips instead of gulping large amounts at once.

10. High-Protein Snacks: Keep Blood Sugar Stable

Blood sugar crashes can make POTS symptoms worse, so having high-protein snacks on hand is a must.

✔️ Protein bars (RXBAR, Perfect Bar, or Quest Bars).
✔️ Nuts & seeds (almonds, walnuts, pumpkin seeds).
✔️ Jerky or turkey sticks for a savory option.

💡 Did you know? Eating protein + salt together (like nuts + salt) helps stabilize blood pressure and blood sugar—perfect for travel days!

Final Thoughts: Travel Smarter with POTS

Traveling with POTS takes extra planning, but with the right essentials, it’s absolutely possible to have a smooth, symptom-free trip. The key is hydration, compression, and preparation—plus knowing when to rest and listen to your body.

Do you have a go-to travel hack for managing POTS? Drop it in the comments—I’d love to hear what works for you! ✈️💙