A few weeks ago, we went on vacation to Rhode Island and had several beach days. As someone with POTS, going to the beach isn’t necessarily as easy as it used to be before my diagnosis, as heat is a major POTS trigger for me. But just because you have POTS and heat intolerance, doesn’t mean you can’t enjoy a beach day. Here are my tips for going to the beach with POTS and a checklist for what to bring with you.
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My POTS Beach Day Checklist
Here’s my list of items I bring with me to the beach as someone with POTS:
Portable neck fan
I originally bought this portable neck fan to wear while gardening, but I soon realized it would be a must-have to take with me in my beach bag. I didn’t end up needing it on my most recent beach trip because it was still early in the season, and it didn’t get too hot. But I have used it gardening in almost 90-degree heat and it really helped me not to overheat, so I know it would have helped a ton on a high-heat beach day.
Insulated water bottle
I have two HydroJugs, but I love my HydroJug Sport version for my beach days because it fits in the water bottle pocket on my beach bag. Before leaving for the beach, I filled my bottle with water and lots of ice. We brought extra water bottles in a cooler so I could refill it if needed. This water bottle keeps water cold all day — even on the beach, so it helped me keep my temperature regulated while sunbathing.
Electrolytes
Electrolytes are a must-have for surviving beach days with POTS! My favorite brand is Liquid IV because they have so many flavors and even have sugar-free options. I kept a packet in my beach bag and sprinkled some in my water each time I refilled my bottle. Because you sweat on the beach, staying hydrated and drinking electrolytes are important so you can minimize POTS symptoms at the beach.
Salty snacks
If you struggle to drink a lot of water, or you don’t prefer to drink electrolytes with sodium, you can opt for lots of salty snacks instead. This time, I packed beef sticks, salted almonds, and popcorn to snack on.
Wide-brim sun hat
I have a favorite floppy sun hat with a cute bow that I take with me on my beach days. It has a wide brim so it keeps my face and even parts of my chest and shoulders fully covered from the sun, helping to avoid sunburn in those areas. My skin also stays cooler out of direct sunlight. There are plenty of cute options out there, so have fun shopping for one you love!
Sunscreen
This is a must-have for everyone going to the beach, not just someone with POTS! Obviously, no one wants to get sunburnt. But you really don’t want to get sunburnt with POTS because sunburn equals dehydration. And all us POTSies know how bad dehydration is for this condition. (If you don’t know, read my post on POTS and hydration.) Bottom line: Pack that sunscreen and make sure you apply and reapply every two hours you’re in the sun (sooner if you’re swimming)!
Umbrella or pop up tent
Whether it’s an umbrella or a pop-up tent, it’s a good idea to bring something that can provide shade when you’ve had too much sun. We brought both but only ended up using the pop-up tent.
Cooler
You better not forget to bring a cooler with you to the beach! Fill it with extra water bottles and other cold drinks. Bringing snacks like watermelon and cucumber slices isn’t a bad idea either since they have a high water content. Frozen popsicles can serve as ice to keep other items cold and a refreshingly cool treat — just as long as you don’t wait too long in the day and they melt! I’ll link a Coleman soft cooler bag similar to ours (they don’t sell the exact one anymore).
Light-colored cover-up
Lighter colors are cooler than darker colors, so make sure your cover-up is light and breathable. That way, you have less chance of overheating if you need to put it on.
Optional: Cooling towel
If you bring a portable neck fan, then this item might not be necessary. But a cooling towel can feel amazing draped around your neck and over your shoulders if you get overheated on the beach. All you have to do is wet it and it cools you off!
Now that you know some of my favorite items to bring to the beach with me, here are some of my general beach tips for POTS patients:
Try not to go to the beach during the peak heat months of summer or choose northern state beaches, as they tend to be cooler than southern beaches. For example, instead of doing a beach trip in July or August, we went in June. Late August or early September could be better options too, as long as the beaches are still open and in season after Labor Day.
Another tip? Limit how long you’re out on the beach at one time, especially if it’s a really hot day, and especially if you go during the hottest parts of the day.
Most importantly, know your limits and listen to your body. If you start feeling dizzy or another warning symptom pops up, address it. Don’t ignore it because you’re having a good time or because you’re afraid of drawing attention to yourself (by putting on a fan or cooling towel for example).
If you need to get off the beach and leave, then do so. One day, half of our crew started packing up to leave the beach after a few hours, and knowing I’d had enough heat and sun, I asked if I could go with them. Turns out, everyone ended up leaving, but still, I made my needs known! Don’t be afraid to do the same!
Do you have a beach trip planned this summer? Have any other tips for managing POTS symptoms while at the beach? Share your thoughts in the comments!
XO,
Laurie
