When I was diagnosed with POTS, my doctor emphasized the importance of a high-sodium diet and recommended 2,000–3,000 mg of sodium per day. My first assumption? Eat that much salt.
Turns out I was wrong. 1,000 mg of salt isn’t the same as 1,000 mg of sodium.
How much salt do I need for POTS?
To convert sodium into salt, multiply by 2.5. So 2,000 mg of sodium is about 5,000 mg (5 grams) of salt. To meet my doctor’s recommendation of 2,000–3,000 mg of sodium a day, I’d need about 5–7.5 grams of salt.
The exact amount you need depends on your individual health condition, so it’s always best to talk with your doctor before starting a high-sodium diet.
Why does salt help POTS?
Based on a 2021 study, sodium helps with POTS by increasing blood volume, keeping standing blood volume higher, and lowering heart rate. POTS is characterized by low blood return to the heart on standing, which causes classic symptoms like dizziness, lightheadedness, and fainting.
Sodium pulls water into the bloodstream, boosting blood volume and giving the heart more to pump.
Tracking my sodium in POTSie
To make it easier to hit my daily target, I built a sodium tracker into POTSie. I especially rely on it during travel or POTS flares, when hydration and sodium slip fast.
Being able to look back at yesterday’s numbers when I feel bad has been surprisingly useful.
Low sodium and water days almost always show up before a symptom flare.
How to increase your salt intake for POTS
No one wants to eat salt with a spoon. Here are a few of my favorite salty foods that actually feel good to eat.
Smashed cucumber salad
Smashed cucumber salad is refreshing, easy on the stomach, and full of flavor. The salt draws out water, which makes the cucumbers extra crunchy.
Ramen
Ramen is a sodium bomb with lots of variety. Go easy on the noodles though—heavy carbs can make digestion harder and trigger symptoms.
Kettle corn
If you’re tired of straight salty snacks, kettle corn mixes sweet and salty. My favorite brand is Boomchickapop.
Congee
Congee is essentially rice with lots of broth or water. It’s light on the stomach and endlessly customizable—add any vegetable or puree you like.
Share your tips
If you have tips for increasing your salt intake, I’d love to hear them. Reach out at contact.potsie@gmail.com.
