Feel awful after a hot shower

You step out of a hot shower and feel awful. Your heart may pound or race. The room can spin, and your sight may go grey for a moment.

Heat makes your blood vessels widen. Blood then pools in your legs and belly. Your heart beats faster to push it back up, and that can leave you weak, shaky, or sick to your stomach.

Standing still in the steam adds to it. So does hot water on your head and neck. Many people feel worst in the first few minutes after they get out.

When to see someone

Get help right away if you pass out, get hurt in a fall, or have chest pain. Do the same for a bad headache that hits fast, slurred speech, or a weak arm or leg. Tell your doctor if this keeps happening, if you faint, or if you are pregnant or on new pills.

Below is a list of self-care steps and folk remedies people try for POTS. Each one has a grade that shows how strong the proof is, not how well it will suit you. Read the grade first, then talk with your doctor before you try one.

POTS (Postural Orthostatic Tachycardia Syndrome): natural remedies and the evidence behind them

9 options · 3 graded B · 6 traditional or ungraded

How is POTS affecting you most right now?

I get dizzy, lightheaded, or nearly faint when I stand up

  1. Compression Therapy

    Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions

    Reduces blood pooling that triggers dizziness

    Why this matches
    When you stand, blood pools in your legs and drops the flow to your brain; compression pushes that blood back up to ease the lightheadedness.
    Why try it
    A recognized, drug-free way to reduce the venous pooling that drives orthostatic symptoms.
    Dose or use
    Waist- or abdomen-high garments around 20-30 mmHg, worn during your upright hours, work best for POTS.
    Time to results
    Relief is often felt the same day you wear them.
    Key study
    Randomized Controlled Trial (2021, PMID 33478652): a crossover trial in 30 adults with POTS found that waist-high and abdominal compression reduced standing heart rate and orthostatic symptoms in a dose-dependent way during a tilt test.
    Caution
    Low ankle socks alone do little for POTS; choose waist- or abdomen-high garments. Remove them if they cause numbness or skin irritation.

  2. Sodium Deficiency

    Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions

    Low salt worsens standing dizziness in POTS

    Why this matches
    Dizziness on standing often comes from low blood volume, so making sure you are not short on sodium is a core part of steadying that.
    Why try it
    Salt and fluid loading to expand blood volume is one of the most established first-line self-care strategies for POTS.
    Dose or use
    Many POTS plans call for higher daily salt and fluids; get a specific target from your clinician rather than guessing.
    Time to results
    Volume-related symptoms can ease within days to a couple of weeks.
    Key study
    Randomized Controlled Trial (2021, PMID 33926653): in a crossover trial, a high-sodium diet lowered standing heart rate and the rise in heart rate on standing and expanded blood volume in patients with POTS compared with a low-sodium diet. Confirm your own target with your clinician, as high salt is not safe for everyone.
    Caution
    Salt loading is not safe for everyone. Avoid it if you have high blood pressure, heart failure, or kidney disease, and confirm the amount with your doctor.

  3. Electrolyte Complex

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Salt and fluids to support blood volume

    Why this matches
    Salt and fluids together help you hold onto blood volume, which is what keeps you from feeling faint when you stand.
    Why try it
    A convenient way to keep up the salt and fluid intake that supports blood volume.
    Dose or use
    Follow product labeling and take with water spread across the day.
    Time to results
    Hydration-related relief can come within days.
    Key study
    Provides the salt-and-fluid strategy in a convenient form; offered as general support rather than from a specific trial in our library.
    Caution
    Check the sodium and sugar content, since some sports drinks are high in sugar. Not for those on sodium- or fluid-restricted diets.

I'm drained all day and my thinking is foggy

  1. Exercise

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    Structured reconditioning that eases the racing-heart response

    Why this matches
    When your heart pounds or races as you change position, gradually rebuilding fitness with structured exercise is one of the best-studied ways to lower that heightened heart-rate response over time.
    Why try it
    Structured, progressive exercise training is a cornerstone POTS strategy shown in trials to improve fitness, exercise tolerance, and symptoms.
    Dose or use
    Start with recumbent options that avoid standing stress — a recumbent bike, rowing machine, or swimming — and build up gradually over weeks; a POTS-aware clinician or physiotherapist can set your starting level.
    Time to results
    Fitness and symptom gains typically build over 8-12 weeks of consistent training.
    Key study
    Randomized Controlled Trial (2023, PMID 37598401): a semi-supervised exercise-training program was more effective than standard care at improving aerobic fitness, exercise tolerance, and autonomic symptoms in people with POTS, and more often delayed symptom onset during exertion.
    Caution
    Begin gently and progress slowly, since overdoing it early can worsen symptoms; recumbent exercise is easier to tolerate at first. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.

  2. Iron Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low iron drives fatigue and a racing heart

    Why this matches
    Low iron can deepen the fatigue and brain fog of POTS and even push your heart rate higher, so it is worth checking as a fixable factor.
    Why try it
    Correcting a confirmed iron shortfall is a standard, low-risk way to support energy.
    Dose or use
    Follow product labeling and your clinician's dosing, based on your ferritin level.
    Time to results
    Correcting low iron can take 2-3 months to lift energy.
    Key study
    Low iron is a recognized, correctable contributor to fatigue and rapid heartbeat; offered as a checkable factor rather than from a POTS-specific trial in our library.
    Caution
    Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.

  3. D-ribose

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use

    Cellular-energy sugar studied for fatigue

    Why this matches
    When exhaustion and low energy dominate your day, this cellular-energy substrate is traditionally used to support stamina.
    Why try it
    Traditionally used to support cellular energy and stamina in low-energy states.
    Dose or use
    Follow product labeling; it is commonly taken in divided daily doses.
    Time to results
    Some people report more energy within 1-3 weeks.
    Key study
    Studied mainly in chronic fatigue and low-energy states; its use for POTS specifically has not been confirmed in controlled clinical trials.
    Caution
    May lower blood sugar; use caution if you are diabetic or prone to hypoglycemia.

My heart races or pounds when I change position or exert myself

  1. Exercise

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    Structured reconditioning that eases the racing-heart response

    Why this matches
    When your heart pounds or races as you change position, gradually rebuilding fitness with structured exercise is one of the best-studied ways to lower that heightened heart-rate response over time.
    Why try it
    Structured, progressive exercise training is a cornerstone POTS strategy shown in trials to improve fitness, exercise tolerance, and symptoms.
    Dose or use
    Start with recumbent options that avoid standing stress — a recumbent bike, rowing machine, or swimming — and build up gradually over weeks; a POTS-aware clinician or physiotherapist can set your starting level.
    Time to results
    Fitness and symptom gains typically build over 8-12 weeks of consistent training.
    Key study
    Randomized Controlled Trial (2023, PMID 37598401): a semi-supervised exercise-training program was more effective than standard care at improving aerobic fitness, exercise tolerance, and autonomic symptoms in people with POTS, and more often delayed symptom onset during exertion.
    Caution
    Begin gently and progress slowly, since overdoing it early can worsen symptoms; recumbent exercise is easier to tolerate at first. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.

  2. PC6 (Neiguan) - Pericardium 6

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Classic point for palpitations and nausea

    Why this matches
    When your heart pounds or races as you move, this classic wrist point is traditionally used to calm palpitations and the queasiness that can come with them.
    Why try it
    A well-known traditional point for palpitations and nausea that you can press yourself.
    Dose or use
    Press about three finger-widths below the wrist crease, between the two tendons, for 1-2 minutes.
    Time to results
    A settling effect may be felt within minutes; regular practice helps.
    Key study
    Traditionally used for palpitations and nausea; this specific use has not been confirmed in controlled clinical trials.
    Caution
    This is acupressure only. Seek medical care for new or severe palpitations, chest pain, or fainting. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.

  3. HT7 (Shenmen) - Heart 7

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Calming heart-meridian point for a wired system

    Why this matches
    When your nervous system feels wired and on-edge, this calming heart-meridian point is a simple self-care technique to help settle that heightened state.
    Why try it
    Traditionally used to calm palpitations, anxiety, and a restless nervous system.
    Dose or use
    Press the point on the inner wrist crease, on the pinky side, for 1-2 minutes a few times a day.
    Time to results
    A calming effect may be felt within minutes; regular practice helps.
    Key study
    Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.

  4. Acupuncture

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally supports nervous system balance

    Why this matches
    When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
    Why try it
    Traditionally used to support autonomic balance and reduce stress-related tension in the body.
    Dose or use
    Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
    Time to results
    Typically 4–8 weeks of regular sessions
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Seek a licensed acupuncturist; let them know about your POTS diagnosis before treatment. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.

My nervous system feels wired, jittery, and on edge

  1. HT7 (Shenmen) - Heart 7

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Calming heart-meridian point for a wired system

    Why this matches
    When your nervous system feels wired and on-edge, this calming heart-meridian point is a simple self-care technique to help settle that heightened state.
    Why try it
    Traditionally used to calm palpitations, anxiety, and a restless nervous system.
    Dose or use
    Press the point on the inner wrist crease, on the pinky side, for 1-2 minutes a few times a day.
    Time to results
    A calming effect may be felt within minutes; regular practice helps.
    Key study
    Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.

  2. Acupuncture

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally supports nervous system balance

    Why this matches
    When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
    Why try it
    Traditionally used to support autonomic balance and reduce stress-related tension in the body.
    Dose or use
    Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
    Time to results
    Typically 4–8 weeks of regular sessions
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Seek a licensed acupuncturist; let them know about your POTS diagnosis before treatment. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.

What kind of help would you rather start with?

Fixing the basics — salt, fluids, and checking what my body might be missing

  1. Sodium Deficiency

    Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions

    Low salt worsens standing dizziness in POTS

    Why this matches
    Dizziness on standing often comes from low blood volume, so making sure you are not short on sodium is a core part of steadying that.
    Why try it
    Salt and fluid loading to expand blood volume is one of the most established first-line self-care strategies for POTS.
    Dose or use
    Many POTS plans call for higher daily salt and fluids; get a specific target from your clinician rather than guessing.
    Time to results
    Volume-related symptoms can ease within days to a couple of weeks.
    Key study
    Randomized Controlled Trial (2021, PMID 33926653): in a crossover trial, a high-sodium diet lowered standing heart rate and the rise in heart rate on standing and expanded blood volume in patients with POTS compared with a low-sodium diet. Confirm your own target with your clinician, as high salt is not safe for everyone.
    Caution
    Salt loading is not safe for everyone. Avoid it if you have high blood pressure, heart failure, or kidney disease, and confirm the amount with your doctor.

  2. Electrolyte Complex

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Salt and fluids to support blood volume

    Why this matches
    Salt and fluids together help you hold onto blood volume, which is what keeps you from feeling faint when you stand.
    Why try it
    A convenient way to keep up the salt and fluid intake that supports blood volume.
    Dose or use
    Follow product labeling and take with water spread across the day.
    Time to results
    Hydration-related relief can come within days.
    Key study
    Provides the salt-and-fluid strategy in a convenient form; offered as general support rather than from a specific trial in our library.
    Caution
    Check the sodium and sugar content, since some sports drinks are high in sugar. Not for those on sodium- or fluid-restricted diets.

  3. Iron Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low iron drives fatigue and a racing heart

    Why this matches
    Low iron can deepen the fatigue and brain fog of POTS and even push your heart rate higher, so it is worth checking as a fixable factor.
    Why try it
    Correcting a confirmed iron shortfall is a standard, low-risk way to support energy.
    Dose or use
    Follow product labeling and your clinician's dosing, based on your ferritin level.
    Time to results
    Correcting low iron can take 2-3 months to lift energy.
    Key study
    Low iron is a recognized, correctable contributor to fatigue and rapid heartbeat; offered as a checkable factor rather than from a POTS-specific trial in our library.
    Caution
    Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.

Practical tools I can use every day — compression wear and gentle reconditioning

  1. Exercise

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    Structured reconditioning that eases the racing-heart response

    Why this matches
    When your heart pounds or races as you change position, gradually rebuilding fitness with structured exercise is one of the best-studied ways to lower that heightened heart-rate response over time.
    Why try it
    Structured, progressive exercise training is a cornerstone POTS strategy shown in trials to improve fitness, exercise tolerance, and symptoms.
    Dose or use
    Start with recumbent options that avoid standing stress — a recumbent bike, rowing machine, or swimming — and build up gradually over weeks; a POTS-aware clinician or physiotherapist can set your starting level.
    Time to results
    Fitness and symptom gains typically build over 8-12 weeks of consistent training.
    Key study
    Randomized Controlled Trial (2023, PMID 37598401): a semi-supervised exercise-training program was more effective than standard care at improving aerobic fitness, exercise tolerance, and autonomic symptoms in people with POTS, and more often delayed symptom onset during exertion.
    Caution
    Begin gently and progress slowly, since overdoing it early can worsen symptoms; recumbent exercise is easier to tolerate at first. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.

  2. Compression Therapy

    Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions

    Reduces blood pooling that triggers dizziness

    Why this matches
    When you stand, blood pools in your legs and drops the flow to your brain; compression pushes that blood back up to ease the lightheadedness.
    Why try it
    A recognized, drug-free way to reduce the venous pooling that drives orthostatic symptoms.
    Dose or use
    Waist- or abdomen-high garments around 20-30 mmHg, worn during your upright hours, work best for POTS.
    Time to results
    Relief is often felt the same day you wear them.
    Key study
    Randomized Controlled Trial (2021, PMID 33478652): a crossover trial in 30 adults with POTS found that waist-high and abdominal compression reduced standing heart rate and orthostatic symptoms in a dose-dependent way during a tilt test.
    Caution
    Low ankle socks alone do little for POTS; choose waist- or abdomen-high garments. Remove them if they cause numbness or skin irritation.

Hands-on calming techniques — acupressure points or acupuncture

  1. PC6 (Neiguan) - Pericardium 6

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Classic point for palpitations and nausea

    Why this matches
    When your heart pounds or races as you move, this classic wrist point is traditionally used to calm palpitations and the queasiness that can come with them.
    Why try it
    A well-known traditional point for palpitations and nausea that you can press yourself.
    Dose or use
    Press about three finger-widths below the wrist crease, between the two tendons, for 1-2 minutes.
    Time to results
    A settling effect may be felt within minutes; regular practice helps.
    Key study
    Traditionally used for palpitations and nausea; this specific use has not been confirmed in controlled clinical trials.
    Caution
    This is acupressure only. Seek medical care for new or severe palpitations, chest pain, or fainting. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.

  2. HT7 (Shenmen) - Heart 7

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Calming heart-meridian point for a wired system

    Why this matches
    When your nervous system feels wired and on-edge, this calming heart-meridian point is a simple self-care technique to help settle that heightened state.
    Why try it
    Traditionally used to calm palpitations, anxiety, and a restless nervous system.
    Dose or use
    Press the point on the inner wrist crease, on the pinky side, for 1-2 minutes a few times a day.
    Time to results
    A calming effect may be felt within minutes; regular practice helps.
    Key study
    Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.

  3. Acupuncture

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally supports nervous system balance

    Why this matches
    When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
    Why try it
    Traditionally used to support autonomic balance and reduce stress-related tension in the body.
    Dose or use
    Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
    Time to results
    Typically 4–8 weeks of regular sessions
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Seek a licensed acupuncturist; let them know about your POTS diagnosis before treatment. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.

Supplements that target my energy and stamina

  1. Iron Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low iron drives fatigue and a racing heart

    Why this matches
    Low iron can deepen the fatigue and brain fog of POTS and even push your heart rate higher, so it is worth checking as a fixable factor.
    Why try it
    Correcting a confirmed iron shortfall is a standard, low-risk way to support energy.
    Dose or use
    Follow product labeling and your clinician's dosing, based on your ferritin level.
    Time to results
    Correcting low iron can take 2-3 months to lift energy.
    Key study
    Low iron is a recognized, correctable contributor to fatigue and rapid heartbeat; offered as a checkable factor rather than from a POTS-specific trial in our library.
    Caution
    Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.

  2. D-ribose

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use

    Cellular-energy sugar studied for fatigue

    Why this matches
    When exhaustion and low energy dominate your day, this cellular-energy substrate is traditionally used to support stamina.
    Why try it
    Traditionally used to support cellular energy and stamina in low-energy states.
    Dose or use
    Follow product labeling; it is commonly taken in divided daily doses.
    Time to results
    Some people report more energy within 1-3 weeks.
    Key study
    Studied mainly in chronic fatigue and low-energy states; its use for POTS specifically has not been confirmed in controlled clinical trials.
    Caution
    May lower blood sugar; use caution if you are diabetic or prone to hypoglycemia.

Evidence grades describe the strength of published research for POTS (Postural Orthostatic Tachycardia Syndrome), not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.

Other ways people describe this

Same underlying problem, different words.

These suggestions come from our full page on POTS (Postural Orthostatic Tachycardia Syndrome), where you can see every option and how it is graded. Evidence grades are explained in our methodology, and every phrasing we cover is listed under health topics.

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