Low blood pressure, generally defined as a reading below 90/60 mmHg, can often be managed with straightforward changes to what you eat, drink, and how you move throughout the day. Some people have naturally low blood pressure with no symptoms at all, and that’s not a problem. But if yours causes dizziness, lightheadedness, fatigue, or fainting, several strategies can bring your numbers up and keep you feeling steady.
Drink More Water, and Time It Right
Increasing fluid intake is one of the simplest and most effective ways to raise low blood pressure. Drinking about 500 mL (roughly 16 ounces) of water has been shown to raise blood pressure within minutes by increasing resistance in your blood vessels. A study published in the American Heart Association’s journal Circulation found that this amount improved the ability to tolerate standing upright by an average of five minutes compared to a small sip of water.
The general recommendation for people with low blood pressure is 2 to 3 liters of fluid per day, but timing matters just as much as volume. Drink a full glass or two before situations that tend to trigger symptoms: prolonged standing, hot environments, exercise, or meals. Keeping a water bottle with you throughout the day helps, but front-loading your intake before known triggers gives you the biggest benefit.
Increase Your Salt Intake
While most health advice tells people to cut back on salt, the opposite applies if you have chronically low blood pressure. Salt helps your body retain fluid, which increases blood volume and raises pressure. Medical guidelines for people with orthostatic hypotension (the kind that drops your pressure when you stand up) recommend between 2,400 and 4,000 mg of sodium per day, and some specialists recommend even higher amounts up to 4,800 mg for certain conditions like POTS.
For context, the average American already consumes about 3,400 mg of sodium daily, so you may not need a dramatic change. Practical ways to add salt include salting food more generously, eating broth-based soups, snacking on salted nuts or olives, or using electrolyte drinks. If your doctor has confirmed your blood pressure is low and you don’t have heart or kidney problems, increasing sodium is one of the most reliable dietary interventions available.
Wear Compression Stockings
Compression socks or stockings apply gentle, steady pressure to your lower legs, preventing blood from pooling there when you stand. This pooling effect is a major contributor to the dizziness and lightheadedness people feel with low blood pressure. Compression garments typically raise blood pressure by about 5 to 10 mmHg, which can be enough to eliminate symptoms for many people.
Knee-high stockings work for some, but waist-high compression garments or abdominal binders are more effective because they cover a larger area where blood tends to collect. Put them on before getting out of bed in the morning, since that’s when blood pressure is often at its lowest.
Eat Smaller, Lower-Carb Meals
Blood pressure naturally drops after eating because your body diverts blood flow to your digestive system. Large meals, especially those high in carbohydrates, cause a bigger drop. This is called postprandial hypotension, and it’s particularly common in older adults.
Switching from three large meals to six smaller ones throughout the day reduces the size of each blood pressure dip. Keeping carbohydrates lower at each meal also helps, since carbs trigger a stronger digestive response than protein or fat. Drinking 12 to 16 ounces of water about 15 minutes before a meal can buffer the drop. A caffeinated beverage before breakfast or lunch can also help, since caffeine temporarily tightens blood vessels and raises pressure.
Use Counterpressure Maneuvers
When you feel lightheaded or sense your blood pressure dropping, certain physical movements can raise it quickly by squeezing blood from your legs and abdomen back toward your heart. The American Heart Association recommends several of these:
- Leg crossing with muscle tensing: Cross your legs while standing or lying down and tighten your leg, buttock, and abdominal muscles simultaneously.
- Squatting: Lower yourself into a squat, which compresses the blood vessels in your legs and forces blood upward. Tense your lower body muscles while in the squat, then stand slowly once symptoms ease.
- Isometric hand gripping: Grip your hands together, interlocking your fingers, and pull in opposite directions with maximum force. This full-body tension raises blood pressure within seconds.
These maneuvers are meant as in-the-moment tools. They won’t fix the underlying issue, but they can prevent a faint when you feel one coming on.
Check for Nutritional Deficiencies
Deficiencies in vitamin B12 and folate can cause a type of anemia where your body doesn’t produce enough healthy red blood cells. Fewer red blood cells means less oxygen-carrying capacity and lower blood volume, both of which contribute to low blood pressure. Symptoms of B12 deficiency overlap heavily with low blood pressure symptoms: fatigue, weakness, dizziness, and brain fog.
People at higher risk include vegetarians and vegans (B12 comes primarily from animal products), adults over 50 (who absorb B12 less efficiently), and anyone who has had bariatric surgery. A simple blood test can identify the deficiency, and oral supplements of 1 to 2 mg daily are effective at correcting both the anemia and associated symptoms. If a deficiency is driving your low blood pressure, correcting it can resolve the problem entirely.
Medications for Persistent Low Blood Pressure
When lifestyle changes aren’t enough, doctors can prescribe medications that raise blood pressure through different mechanisms. The most commonly used option works by tightening the small blood vessels in your arteries and veins, increasing the resistance blood flows against. This directly raises pressure, particularly when standing, and is typically taken two to three times a day. Another class of medication helps your kidneys retain sodium and water, expanding your blood volume.
These medications are generally reserved for people whose symptoms significantly affect daily life, since they come with side effects and require monitoring. Most doctors will want you to fully commit to the fluid, salt, compression, and dietary strategies before adding a prescription.
Everyday Habits That Help
Beyond the major interventions, a few daily habits can make a noticeable difference. Sleep with the head of your bed elevated about 4 to 6 inches, which trains your body to retain more fluid overnight. Stand up slowly, especially first thing in the morning or after sitting for a long time. Avoid alcohol, which dilates blood vessels and drops pressure further. Avoid standing still for long periods; if you have to, shift your weight, rise onto your toes, and tense your calf muscles periodically.
Regular exercise also helps over time by improving your cardiovascular system’s ability to regulate blood pressure. Swimming and reclined cycling are good starting options because they don’t require you to be upright, reducing the risk of symptoms during the workout itself. As your tolerance improves, you can gradually add more upright activities.