A homemade electrolyte drink for POTS changed things for me when nothing else had. When dizziness became my constant companion after Long Covid, I was close to fainting on an ordinary afternoon when my mum who genuinely deserves a medal suggested trying electrolytes. I picked up some Dioralyte from the chemist. It helped a little. That small moment of relief sent me down a rabbit hole of hydration research, patient forums, and a lot of trial and error in my kitchen.
What I found surprised me. The answer was not an expensive supplement or a special product. It was a simple drink I could make at home, with ingredients already in my cupboard, grounded in real science about how sodium and electrolytes support blood volume, nerve signalling, and autonomic function.
This article shares that recipe and more importantly, explains why it works, when to drink it, and what the research actually says about electrolytes for POTS and Long Covid.
Just here for the recipe? If you found this on a hot day and just need something cold and refreshing that will actually help you stay upright, scroll straight down to the recipe. Summer and heat are brutal for POTS warmth causes blood vessels to dilate, which makes everything worse. This drink is exactly what you need. Make a big batch, keep it in the fridge, and sip it through the day rather than gulping it all at once. Come back and read the rest when you have the energy there is useful stuff in here about why it works and how to get more out of it.
Why Electrolytes Matter So Much for POTS
POTS, Postural Orthostatic Tachycardia Syndrome, is not just dizziness when you stand up. It is your autonomic nervous system failing to regulate blood flow properly when your body position changes. Blood pools in the lower body instead of circulating upward to the brain and heart. The result is that split-second of nearly blacking out when you rise from a chair, the heart pounding to compensate, the grey tunnel vision, the overwhelming urge to sit straight back down.
Electrolytes, primarily sodium address this at the root. Here is the key mechanism that most articles skip over:
Sodium expands blood volume. When you take in sodium, your kidneys retain water alongside it. More water in circulation means more blood volume, which means your heart has more to work with when you stand up. A clinical study published in the Journal of the American College of Cardiology found that after six days of increased salt intake, POTS patients had measurably reduced upright heart rate, reduced heart rate change on standing, and increased blood volume. That is not anecdotal that is a controlled clinical finding.
Plain water, by contrast, is excreted quickly. Drinking more water without sodium does not reliably expand blood volume. This is why staying hydrated with water alone often feels like it does very little for POTS symptoms.
Why COVID Specifically Depletes Electrolytes
There is another layer here that is specific to Long Covid patients. Research has shown that COVID-19 infection affects the renin-angiotensin-aldosterone system the hormonal system that regulates sodium and fluid balance in the body. Studies have found that COVID-19 patients had lower potassium and magnesium levels compared to patients with other respiratory infections, suggesting the virus itself disrupts how the body handles these minerals.
A 2024 study in 120 Long Covid patients found that calcium and magnesium levels were directly associated with fibro-fatigue scores the more depleted these electrolytes, the more severe the fatigue. A separate 2025 study found that potassium and magnesium supplementation was associated with better cardiac parameters in Long Covid patients with heart-related symptoms.
In short: your body may be chronically short on these minerals specifically because of what COVID did to your system not because of your diet or lifestyle.
The Recipe:And Why Each Ingredient Is There
This is the homemade electrolyte drink I came back to again and again. It is low sugar, natural, cheap to make, and based on the same principles as clinical oral rehydration solutions just adapted for everyday use at home.
Ingredient breakdown: what each one actually does
- Salt (sodium) — The most important ingredient. Sodium is what expands blood volume. Without it, this is just flavoured water. Fine sea salt or regular table salt both work. Himalayan pink salt is fine too but offers no meaningful mineral advantage over standard salt.
- Baking soda (sodium bicarbonate) — Adds a small amount of bicarbonate which helps balance pH and may ease the slightly salty taste. It also contributes a little extra sodium.
- Coconut water — A natural source of potassium and a small amount of magnesium. Potassium works alongside sodium to regulate fluid inside and outside cells and supports heart rhythm. Use pure coconut water with no added sugar.
- Lemon or lime juice — Adds vitamin C and makes the drink genuinely drinkable. On bad nausea days, the citrus note can actually help settle the stomach slightly. Fresh is better than bottled if you can manage it.
- Honey or maple syrup (small amount) — This is not just for taste. A small amount of glucose triggers the SGLT1 transporter in your gut — a protein that actively pulls sodium and water into the bloodstream together. This is the same principle behind clinical oral rehydration solutions. The ratio matters: you want a small amount of sugar relative to sodium, not the other way around. (This is also why Gatorade is less effective for POTS it has far too much sugar and too little sodium.)
- Water — Filtered or still. Sparkling water can cause bloating for some people, especially on symptomatic days.
How and When to Drink It
Timing matters almost as much as the recipe itself. The moments when this drink helps most:
- First thing in the morning, before getting up — This is the highest-impact window for POTS. Blood volume is at its lowest after a night of lying down, and symptoms are often worst in the first hour of the day. Sipping your electrolyte drink while still in bed, then sitting up slowly, can meaningfully reduce that morning dizzy spell.
- 20–30 minutes before planned activity — If you know you need to cook a meal, go for a short walk, or attend an appointment, pre-loading with electrolytes gives your system a better chance of coping.
- When you feel a dizzy episode beginning — Sit or lie down first. Then sip slowly. Gulping a large amount quickly can actually worsen nausea in some people.
- After heat exposure — Heat causes blood vessels to dilate and worsens POTS dramatically. Sweating also depletes sodium. If you have been in a warm environment, replenishing with this drink as soon as possible can help.
Sip throughout the day rather than drinking it all at once. Most POTS specialists recommend spreading fluid and sodium intake evenly across waking hours, with slightly more in the morning and early afternoon. Drinking a lot in the evening can disrupt sleep for some people.
How This Compares to Commercial Options
You may have tried or considered commercial electrolyte products. Here is an honest comparison:
- Dioralyte (UK) / Pedialyte (US) — These are proper oral rehydration solutions with a balanced sodium-to-glucose ratio. They work well. The main limitation is that the sodium content, while better than sports drinks, may still be lower than what some POTS patients need to reach the target of around 3–5g of sodium per day recommended by many POTS specialists.
- Sports drinks (Lucozade Sport, Gatorade, etc.) — Generally too high in sugar and too low in sodium for POTS. The sodium:glucose ratio is badly skewed, which limits how effectively they expand blood volume.
- LMNT, Precision Hydration, similar brands — These are much higher in sodium and are genuinely helpful for some POTS patients. The cost per serving is significantly higher. The homemade version gives you comparable sodium content for pennies.
- Plain water — Insufficient on its own for blood volume expansion, as described above.
What Else Helps Alongside Electrolytes
Electrolytes are a crucial piece of the puzzle, but they work better alongside other management strategies for POTS and Long Covid:
- Compression garments — Compression socks or tights (ideally 20–30mmHg medical grade) reduce blood pooling in the legs when you stand. Many people find combining compression with electrolyte loading significantly more effective than either alone.
- Elevating the head of your bed — Sleeping with the head of your bed raised by 10–15cm (using bed risers, not extra pillows) helps your body gradually adapt to fluid shifts overnight. This is a standard recommendation from dysautonomia clinicians.
- Eating smaller, more frequent meals — Large meals divert blood flow to digestion, which can trigger or worsen POTS symptoms. Eating smaller amounts more often reduces this effect.
- Salty snacks — Crisps, olives, salted nuts. Not just allowed — often actively helpful. Eating something salty with your fluid intake improves absorption and helps maintain blood pressure between drinks.
- Position management — Rising slowly from sitting or lying positions, sitting on the edge of the bed for a moment before standing, and avoiding standing still (move your calf muscles instead) all reduce the impact of positional blood pressure drops.
When to Speak to Your GP
Increasing sodium intake is safe for most people with POTS, but it is not suitable for everyone. Talk to your GP before significantly increasing your salt or fluid intake if you have:
- Kidney disease or reduced kidney function
- Heart failure or any condition requiring a low-sodium diet
- High blood pressure that is not related to POTS
- Oedema (fluid retention or swelling)
It is also worth asking your GP to check your sodium, potassium, and magnesium levels, as deficiencies are common in Long Covid and can compound symptoms significantly.
Frequently Asked Questions
Does a homemade electrolyte drink for POTS actually work?
For many people with POTS and Long Covid, yes — it helps meaningfully with dizziness, palpitations, and fatigue, particularly in the mornings and before activity. It works because sodium expands blood volume, which is the core physiological problem in POTS. Clinical studies have confirmed this effect. It is not a cure, but it is one of the most reliable daily management tools available without a prescription.
Why not just drink more water?
Plain water is excreted relatively quickly by the kidneys without meaningfully expanding blood volume. Sodium keeps water in the bloodstream longer by preventing the kidneys from excreting it. Water without electrolytes is like filling a leaky bucket you need sodium to help seal the leak.
How much salt should I be having per day for POTS?
Many POTS specialists recommend between 3–5 grams of sodium (roughly 7–12 grams of table salt) per day. This is significantly more than general population guidelines. However, this is a clinical recommendation specific to POTS and should be discussed with your doctor, particularly if you have other health conditions.
Can I drink this every day?
Yes, it is designed for daily use. Most people with POTS benefit from regular, consistent electrolyte intake throughout the day rather than occasional use. Making a batch the night before and keeping it in the fridge can make morning doses easier to manage.
Why does Dioralyte help but not fix everything?
Dioralyte is a solid oral rehydration solution but it is formulated primarily for rehydration after diarrhoea or vomiting not specifically for blood volume expansion in POTS. The sodium content may be lower than what some POTS patients need. It is a great starting point, but some people find they need more sodium to get consistent benefit.
Is coconut water enough on its own?
Coconut water is rich in potassium but relatively low in sodium compared to what POTS management typically requires. It is a useful component in a homemade drink, but on its own it is not a substitute for a properly balanced electrolyte solution.
What if I cannot tolerate the taste of salt?
Increasing the lemon juice helps significantly the acidity masks the saltiness. Mint, cucumber, or a tiny splash of fruit juice can also help. Some people find it easier to add their salt to food (crisps, olives, soup) and drink a lower-salt drink alongside it rather than having all the sodium in one drink.
Can children with POTS or Long Covid use this recipe?
This recipe is designed for adults. For children, please speak to a paediatrician about appropriate fluid and electrolyte management needs and tolerances are different, and clinical guidance is important.
Should I stop if I feel worse after drinking it?
Yes, stop and speak to your GP. Some people react to baking soda or have conditions that make increased sodium intake harmful. If you develop swelling, increased blood pressure, or any concerning symptoms, get medical advice before continuing.
Disclaimer: This article is based on personal experience and published research. It is not medical advice. Always consult your GP or a qualified healthcare professional before making significant changes to your fluid, salt, or supplement intake, especially if you have POTS, kidney disease, heart conditions, or any other chronic health condition. What helped me may not be appropriate for everyone.
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