If you have POTS, you know how difficult and unpleasant showering can be. Not only is it absolutely exhausting, it brings out our symptoms and makes the blood pooling we get even worse. There are some tips and tricks to make it easier though.
At this point, you should know what POTS is. If you don’t, I wrote about it recently.
Before my own POTS developed, I couldn’t imagine something like a shower being so difficult. Unless you live it yourself, it’s hard to understand how others could have such difficulty with what seems like a pretty simple task. Unfortunately, it’s not simple for someone with POTS.
One reason it’s difficult is because prolonged standing exacerbates our symptoms, especially when we’re standing still in one spot. This affects us in places other than the shower, like standing in line, concerts, and washing the dishes.
Another reason it makes us so symptomatic is because hot water widens and opens your blood vessels. For people with POTS, that will cause more blood to pool in the lower extremities, especially the legs and feet. You may notice your feet turning bright red or purple when you stand, and especially during or after a shower. This is blood pooling, which is also called venous pooling. It can cause symptoms in the areas that have blood pooling, and you may experience numbness, tingling, and swelling. It’s said that 2 water bottles full of blood can pool in the lower extremities. Since the blood is pooling in our feet and legs, less blood is getting to our brain and our hearts, causing our hearts to beat faster, dizziness to occur, and brain fog.
Dizziness in a shower is never a good combination, and it can get a bit dangerous at times. If you’re susceptible to syncope (fainting), you have to be even more cautious, because you don’t want to pass out and hit your head, especially while in the shower.
Another trigger for us while showering is washing our hair. While some data shows raising your arms above your head may lower heart rate in normal individuals, when you have POTS it elevates it. Our heart starts beating faster and harder, making symptoms like lightheadedness and dizziness worse. When we’re washing our hair, our arms and hands are above our heads, leading to worsening symptoms while our hearts try to overcompensate.
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Making Showering Easier
A few tips to alleviate symptoms as much as possible are:
1. Invest in a shower chair
If you don’t have a built-in bench in your shower, get a shower chair or a removable bench. I have a bench in my shower now (I made sure when my family renovated the bathroom, a bench was put in the shower, because there are times during a shower that I’ll have to either sit on the bench, or sit on the floor of the shower).
Before the bench, after I broke my ankle and foot several years back, there was no way I could stand while showering. Between the inability to put any weight on my left foot and my constant dizziness, I needed a shower chair. This was a lifesaver, especially while washing my hair, as that can sometimes be the hardest part for us.
There are a couple different kinds of shower chairs you can get, depending on your shower or tub size and your comfort level.
If your shower is large enough for a standard shower chair, this is the kind I had. It has a removable back if you prefer a chair without the back, and the seat is shaped in a way that accommodates the tush best!
If you want something that is more stylish, this bench is a good choice. You get what you pay for with these– while they’re definitely more pricey, the lower end options for this have black mold problems. This one does not seem to have that issue. I’m in love with the teak wood!
2. Try to avoid reaching above your head as much as you can
I know typically we need to reach above our head to wash our hair, but there are other alternatives to this. If you get symptomatic and feel worse from reaching above your head to wash your hair, try another way. You can try washing your hair as quick as possible and scrubbing less, therefore having your arms raised for less time.
If this doesn’t work, you can bend forward, flip your hair upside-down, and wash your hair that way. I do this sometimes, but I find it makes me even more symptomatic than reaching above my head. If you do this, make sure you stand upright again slowly, not quickly.
Another option is washing your hair in the sink. This can also cause dizziness when standing up again, but it might be easier for you than doing it in the shower if that tends to be too triggering to your symptoms.
Also, let us not forget that dry shampoo can be your best friend! Now that we have that, we don’t have to wash as often as we used to, and this can help tremendously.
If you find yourself stuck in bed and unable to get out, but you still need to wash your hair, this option is the best one. If you have someone to help you, they can assist you in washing your hair in your bed without exacerbating your symptoms.
No Water Shampoo & Conditioner Cap
Another option when you’re unable to wash your hair in the shower, or even shower at all. These no water shampoo & conditioner caps will get the job done for you, without worrying about passing out in the shower.
I love this brand and the smell of their products. This affordable dry shampoo is perfect for those no shower and/or no hair washing days. I even introduced my boyfriend (who has long hair) to dry shampoo, because his hair gets greasy quickly. He loves the stuff!
I know this dry shampoo is crazy expensive, but I had to include it because I’ve tried so many dry shampoos at this point, and this is the best one I’ve ever tried. It just works so well, and seems to work well for everyone I know who’s tried it.
3. Avoid hot showers
Since hot showers are not good for us (as I mentioned above), try to avoid them if possible. Because my skin has hurt to the touch for years, I’ve been avoiding hot and cold showers for as long as I can remember. I take warm showers, but never hot, and never cold. I personally can’t tolerate any extreme temperature. Do what is best for you, but remember that hot showers will likely make you more symptomatic.
4. Choose the time you decide to shower wisely
I’m usually a nighttime showerer for a couple of reasons, but mostly because it exhausts me. After I shower, I’m rarely able to continue on with my day like normal. I often need to lie down and relax after a shower. If you’re the same way, nighttime showers might be best for you as well. If you can shower and continue on with a full day, then morning or daytime showers may be best for you. Do whatever works for you and your body.
5. Find something to hold on to
If you’re feeling unsteady in the shower, and you either don’t have the room for a shower chair or bench or you just don’t want one, consider a shower bar or handle.
Something like this works if you don’t want to anchor it to the wall permanently. It’ll give you something to hold onto while getting in and out of the shower, and also while showering.
Something more permanent, and probably safer. Just make sure you get the right screws and anchor it into studs.
6. If you’re not feeling up to it, skip the shower
If you just can’t take a shower today, don’t feel bad. There are plenty of days where I have to skip it because I’m way too symptomatic and I lack the energy. Like I mentioned above, showering takes a lot of out us. Luckily, there’s alternative options for these days, like shower wipes.
Perfect for when you’re too sick to shower. No water needed, just use the wipes to feel and smell cleaner.
I’ve shared this brand before, but I really like their products. I’ve been using them for a while now, and they smell good and don’t make my sensitive skin break out, which is important.
I usually buy the lavender scent, but this will be the next one I try. I love these wipes to feel “refreshed”, and they’re also perfect when we have our monthly visitors. Added bonus: I’ve had my current pack of 3 for over a year and they’ve never dried out! FYI, I don’t flush them because I have an old septic system and the last thing I need is a backed up toilet.
Hopefully you find this list helpful for you and your showers.
Unfortunately, chronic illness, POTS included, means adjustments must be made to our lives, but with adjustments you can find joy and enjoyable moments just the same. You can still enjoy showers, you just might have to alter them a little bit, and that’s fine. Whatever it takes! Don’t feel bad about it, you’re far from alone, we’ve all had to do it. And don’t feel bad when you just can’t shower that day, because it happens to the best of us. Just take it in your stride, spray on some dry shampoo and grab a shower wipe!
