Is Gatorade Good if You Have POTS? Understanding Hydration Needs

January 5, 2026 •

6 min read

People with Postural Orthostatic Tachycardia Syndrome (POTS) often experience hypovolemia, or low blood volume, making consistent hydration crucial for managing symptoms. Given this, many turn to sports drinks like Gatorade for a quick boost of fluids and electrolytes, but the high sugar content presents a potential drawback.

Quick Summary

Gatorade can provide electrolytes and fluids beneficial for POTS, but its high sugar content and relatively low sodium may be problematic for some individuals. A better approach involves evaluating its sugar-to-sodium ratio and considering alternatives like low-sugar electrolyte supplements or personalized hydration strategies.

Key Points

High Sugar Content: Standard Gatorade has high sugar, which can worsen POTS symptoms for some individuals by affecting blood sugar and digestion.
Inadequate Sodium: Gatorade contains less sodium than what many POTS patients need daily, making it an inefficient source for meeting high salt requirements.
Low-Sugar Alternatives Exist: Gatorade Zero or specialized electrolyte supplements offer better options by providing hydration without the sugar load that can trigger POTS symptoms.
Prioritize High Sodium Intake: Many POTS experts recommend increasing daily sodium significantly (3,000-10,000mg) to boost blood volume and manage symptoms.
Consider Other Electrolyte Sources: High-sodium broths, salty foods like pickles, and personalized homemade electrolyte drinks are often better long-term solutions than Gatorade.
Consult a Doctor: A healthcare professional should be consulted before dramatically changing fluid and salt intake to ensure it is safe for your specific health needs.

Why Hydration is Critical for POTS

For individuals with Postural Orthostatic Tachycardia Syndrome (POTS), maintaining proper hydration and electrolyte balance is a cornerstone of symptom management. This is primarily because many POTS patients experience hypovolemia, or lower-than-normal blood volume. By increasing fluid and sodium intake, patients can help increase their blood volume, which in turn can mitigate symptoms like dizziness, lightheadedness, and fainting upon standing. The body relies on electrolytes such as sodium and potassium to regulate fluid levels, nerve function, and blood pressure, all of which are dysregulated in POTS.

The Role of Electrolytes and Blood Volume

Increased sodium helps the body retain more water, directly addressing the issue of low blood volume. While the general population is advised to limit sodium, experts recommend that many POTS patients increase their daily intake to a range of 3,000 to 10,000 mg, although this should be discussed with a doctor. Without sufficient fluid and electrolytes, especially sodium, the body's cardiovascular system struggles to compensate for the blood pooling that occurs upon standing, leading to a host of debilitating symptoms.

Is Gatorade a Good Choice for POTS?

While Gatorade is a popular and readily available sports drink, it may not be the ideal solution for everyone with POTS. The answer is nuanced, depending on individual needs and sensitivities.

The Pros and Cons of Gatorade for POTS

Potential Benefits:

Provides Fluids and Electrolytes: It delivers fluids and electrolytes, which are essential for increasing blood volume and combating dehydration.
Convenience: It is widely available, making it an easy option for on-the-go hydration during a symptom flare.

Potential Drawbacks:

High Sugar Content: A major concern is Gatorade's high concentration of added sugars. Large meals or drinks high in simple carbohydrates can trigger or worsen POTS symptoms for some patients by causing a quick energy crash or redirecting blood flow to the digestive system.
Inadequate Sodium: The sodium content in Gatorade is relatively low compared to the high daily requirements of many POTS patients. To meet the recommended sodium intake, a patient would consume an excessive, unhealthy amount of sugar.
Artificial Ingredients: Many varieties contain artificial dyes and flavors, which can be triggers for individuals with sensitivities or mast cell activation issues.

Alternatives to Gatorade for POTS Hydration

For many, especially those sensitive to sugar, relying on Gatorade for daily hydration is not sustainable or effective. There are several alternatives that offer a more balanced and symptom-friendly approach.

Specialized Electrolyte Supplements: Products like NormaLyte or LMNT are specifically formulated for conditions like POTS. They offer high sodium content with minimal or no added sugar, and some are free of artificial ingredients.
DIY Electrolyte Drinks: Making a homemade electrolyte drink allows for complete control over the ingredients. A simple recipe includes water, salt, a small amount of sugar or honey for absorption, and optional lemon or lime juice for flavor.
Salty Snacks and Foods: Incorporating high-sodium foods throughout the day is an excellent strategy. Examples include salted nuts, olives, pickles, and broths.
Salt Tablets: For those who cannot get enough sodium from their diet, a doctor may prescribe salt tablets. However, some find that these can cause stomach upset.

Comparison of Hydration Options for POTS


Feature	Gatorade (Standard)	Low-Sugar Gatorade (Zero)	Specialized Electrolyte Mix (e.g., NormaLyte)	DIY Electrolyte Drink
Sugar Content	High	Low/Zero	Low/Zero	Adjustable
Sodium Content	Relatively Low	Relatively Low	High	Adjustable
Additives	Contains Artificial Dyes & Flavors	Contains Artificial Sweeteners	Usually Minimal/None	None (all natural)
Convenience	High (Widely available)	High (Widely available)	Moderate (Online purchase)	Low (Requires preparation)
Ideal For	Acute, short-term needs for some; Not ideal for daily use	Better daily option than standard Gatorade, but may lack enough sodium	Ideal for consistent, high-sodium daily intake	Best for personalized, controlled daily intake
Cost	Low to Moderate	Low to Moderate	High	Very Low

Customizing Your Hydration Strategy

Finding the right hydration approach requires a personalized strategy. For many POTS patients, a combination of methods works best. Start your day with a large glass of an electrolyte-rich drink to help manage symptoms upon waking. Throughout the day, sip on water and other hydrating fluids, and pair meals and snacks with salty options. Pay attention to how your body responds to different drink formulations, especially regarding sugar content. Some patients find that the artificial sweeteners in zero-sugar options cause gastrointestinal distress, while others tolerate them well. Monitoring your symptoms will help you fine-tune your routine for optimal results.

Conclusion

While Gatorade can offer temporary electrolyte and fluid replacement for some individuals with POTS, its high sugar and relatively low sodium levels make it an inefficient and potentially counterproductive choice for consistent management. Better, more targeted options include high-sodium, low-sugar electrolyte supplements specifically designed for POTS, or cost-effective homemade versions. Ultimately, the best strategy involves a personalized, multi-faceted approach to hydration and salt intake, ideally guided by a healthcare provider, to address the underlying blood volume issues of POTS effectively and sustainably.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before making any changes to your diet or treatment plan.

The Role of Carbohydrates in POTS

For many with POTS, the consumption of high-carbohydrate meals or sugary drinks can exacerbate symptoms. This occurs because the body diverts blood flow to the gastrointestinal system to aid in digestion. In a POTS patient whose body already struggles with proper blood flow regulation, this can lead to a more pronounced drop in blood pressure and worsening orthostatic intolerance. This is a primary reason why sports drinks with high sugar content are often not recommended for regular use.

How to Assess Your Electrolyte Needs

To determine your ideal electrolyte intake, especially sodium, a thorough assessment is needed. A healthcare provider can help evaluate your individual needs based on your symptoms, activity level, and any co-occurring conditions. They can also help determine if you have any nutrient deficiencies that need to be addressed, as these are common in POTS patients with restrictive diets or gastrointestinal issues.

Water Versus Electrolyte Drinks

Plain water is an excellent and necessary part of hydration for POTS, but for some, it is not enough on its own. Electrolyte drinks contain sodium, potassium, and other minerals that assist with fluid absorption and retention. However, the ratio of these electrolytes matters. Many electrolyte supplements designed for POTS aim for a higher sodium-to-potassium ratio compared to standard sports drinks. Drinking a mix of plain water and an electrolyte-enhanced beverage is a common recommendation.

Practical Tips for Daily Hydration

Sip Frequently: Drink small amounts of fluid consistently throughout the day rather than chugging large volumes at once. This can prevent bloating and help with fluid absorption.
Morning Hydration Boost: Drink fluids before getting out of bed to prepare your body for the change in posture.
Monitor Symptoms: Keep a log of your symptoms and how they change based on your fluid and salt intake. This can help you identify patterns and adjust your strategy accordingly.
Be Prepared: Always carry a water bottle or electrolyte packet, especially during hot weather or when you know you will be active.
Listen to Your Body: Pay attention to cravings for salty foods, as this can be a sign that your body needs more sodium.

Common Pitfalls to Avoid

Over-relying on Standard Sports Drinks: The high sugar and low sodium make these an inefficient long-term strategy for most POTS patients.
Excessive Potassium: Some electrolyte mixes have a high potassium-to-sodium ratio, which is not ideal for POTS and can put a strain on the kidneys.
Neglecting Medical Advice: Always consult with a doctor before making significant dietary changes, especially regarding sodium intake. Those with high blood pressure, kidney issues, or heart conditions may need special guidance.

Frequently Asked Questions

High sodium intake helps people with POTS retain more fluid, which increases their overall blood volume. Since many POTS patients experience hypovolemia (low blood volume), increasing blood volume can alleviate common symptoms like dizziness and fainting upon standing.

For some individuals, yes. The high sugar content in standard Gatorade can cause a rapid spike and crash in blood sugar, potentially exacerbating POTS symptoms like lightheadedness or fatigue. Large meals or drinks high in simple carbs can also divert blood flow to the digestive system, worsening orthostatic intolerance.

Better alternatives often include low-sugar or zero-sugar electrolyte mixes specifically designed for POTS, which have a higher sodium concentration. Homemade electrolyte drinks with controlled ingredients or salty foods and broths are also excellent options.

While it varies for each person, many experts suggest a daily sodium intake between 3,000 to 10,000 mg for POTS patients, a much higher amount than recommended for the general population. It is crucial to consult a doctor to determine the right amount for your specific needs.

While Gatorade Zero removes the sugar, it still contains a lower sodium concentration than many POTS patients require. Additionally, the artificial sweeteners can cause digestive issues or other sensitivities for some individuals.

Gatorade can provide some temporary hydration and electrolytes, which may help support blood pressure, but its low sodium content compared to the needs of many POTS patients makes it less effective than more targeted electrolyte solutions or prescribed salt tablets.

Yes, you can. A simple recipe often includes water, salt, and a small amount of a carbohydrate source like fruit juice or honey to aid absorption. This allows you to control the exact amount of sodium and sugar.