Cooling & Supportive Herbs for POTS in the Summer

For those living with Postural Orthostatic Tachycardia Syndrome, summer can feel like both a blessing and a challenge. The longer days and golden sunshine invite us outside, but heat can intensify symptoms like dizziness, rapid heart rate, fatigue, and dehydration.

Warm weather naturally causes blood vessels to dilate, which can make it harder for the body to regulate blood pressure and circulation. Add in fluid loss from sweating, and suddenly even a simple outing can feel overwhelming.

But this is where herbs shine.

Nature offers us cooling, mineral-rich, and nervous-system-supportive allies that those of us with POTS can use to help us feel more grounded, hydrated, and resilient.

Herbs Summer POTS Support

Lemon Balm – The Heart Soother

Why it helps:

Lemon balm is a gentle nervine that calms the nervous system and may help ease the heart palpitations often experienced with POTS. It also lifts the mood, something many of us need when symptoms flare.

How to use:

Fresh or dried tea (cool it and serve over ice!)

Add to summer herbal blends for a light citrusy note

Hibiscus – The Hydration Hero

Why it helps:

Hibiscus is rich in antioxidants and supports healthy circulation. It’s deeply refreshing and encourages hydration - key for managing POTS symptoms.

Note: It can gently lower blood pressure, so some with POTS may need to blend it with supportive herbs rather than drink it alone.

How to use:

Iced hibiscus tea with a pinch of sea salt

Combine with mint and lemon for a cooling electrolyte-style drink

Tulsi (Holy Basil) – The Adaptogenic Balancer

Why it helps:

Tulsi is an adaptogen that helps the body respond to stress - physical and emotional. For POTS, it may support adrenal balance and improve resilience to heat and fatigue.

How to use:

Daily tea (hot or iced)

Blend with lemon balm and rose for a calming summer tonic

🌹 Rose – The Heart & Spirit Cooler

Why it helps:

Rose is cooling, uplifting, and gently supportive to the heart. It’s especially helpful for emotional regulation and that “wired but tired” feeling common in POTS.

How to use:

Add dried petals to teas

Infuse into cool water for a refreshing floral drink

Nettle – The Mineral-Rich Rebuilder

Why it helps:

Nettle is packed with minerals like magnesium, potassium, and iron - essential for hydration, blood volume support, and energy.

How to use:

Long infusion (steep 4–8 hours)

Drink chilled throughout the day

🌿 Peppermint – The Cooling Circulator

Why it helps:

Peppermint cools the body and may help with nausea, headaches, and that overheated feeling. It also gently stimulates circulation.

How to use:

Iced tea

Add to electrolyte blends for flavor and function

A Simple Summer POTS Tea Blend

“Desert Bloom Cooling POTS Tea”

Ingredients:

1 part lemon balm

1 part nettle

½ part hibiscus

½ part rose

¼ part peppermint

Optional: pinch of high-quality sea salt + squeeze of lemon

Instructions:

Add 1–2 tablespoons of the blend to a quart jar

Pour hot water over herbs

Steep 20 minutes (or longer for deeper infusion)

Strain, cool, and refrigerate

Sip throughout the day over ice

Best Practices for Summer Support

Herbs work best when paired with gentle lifestyle support:

💧 Prioritize hydration (add minerals when possible)

🧂 Don’t fear salt - many with POTS need more

🧊 Stay cool (cooling towels, shade, slow pacing)

🌿 Sip herbal teas consistently rather than all at once

🛑 Listen to your body, rest is medicine too

Use as a Support, Not a Fix

Living with POTS in the summer requires intention, softness, and flexibility. Herbs won’t “fix” everything, but they can walk alongside you, offering steady, nurturing support.

Let your tea be a ritual.

Let your rest be sacred.

Let the season meet you where you are. ☀️🌿

With Warmth and Love,