Low Blood Pressure in Summer: Symptoms, Causes and Natural Remedies

You stand up from the couch and everything spins. You step out of the sea and your vision goes black for a moment. After lunch you feel drained, as if your battery were at zero. If you recognise yourself in any of these scenes, your low blood pressure is probably doing its job, just a little too enthusiastically. Hypotension is not a disease in itself: it is a condition that affects up to 15% of adults, mainly young, lean women, and it predictably worsens with summer heat.

In this guide we will not just tell you to drink more water. We explain what really happens in your body when blood pressure drops, which clinical thresholds distinguish physiological hypotension from one that requires medical attention, why liquorice works (and why it can be a double-edged sword) and which remedies have solid scientific evidence. Everything is based on the international Freeman 2011 consensus and on recent clinical studies.

What is low blood pressure: definition and key numbers

Low blood pressure, or hypotension, is clinically defined as systolic arterial pressure (the "upper" number) below 90 mmHg and/or diastolic pressure (the "lower" number) below 60 mmHg. It is the opposite number to hypertension and, contrary to common belief, it is not always a problem: for many young and healthy people it is simply their normal baseline.

The problem arises when blood pressure drops suddenly or when symptoms become frequent. In these cases the blood flow to the brain and vital organs is reduced, and the body reacts with dizziness, weakness and, in the most serious cases, syncope (fainting). The distinction is important: having "low blood pressure" as a constitutional trait is different from experiencing hypotensive crises.

Low blood pressure symptoms: how to recognise them

The most common symptoms

The symptoms of low blood pressure derive directly from reduced cerebral and tissue perfusion. The most typical are:

• Dizziness and lightheadedness, especially when changing position (from lying down to standing)
• Unexplained tiredness and a feeling of "low battery"
• Blurred or foggy vision, sometimes with dark spots
• Nausea and stomach discomfort
• Cold, pale skin, with clammy sweating
• Accelerated heartbeat (compensatory tachycardia)
• Difficulty concentrating and a feeling of an "empty head"

Symptoms typically worsen in the morning right after waking up, after large meals, after a hot bath and after sun exposure. When you realise you are about to feel unwell, sitting down or lying down immediately is the most important thing to do.

When to worry: the warning signs

Low blood pressure becomes concerning when it appears in a new, severe form or with unexpected symptoms. These are red flags that deserve urgent medical evaluation:

• Syncope (fainting) with loss of consciousness
• Mental confusion, difficulty speaking
• Chest pain or difficulty breathing
• Low blood pressure associated with fever, chills, profuse cold sweating
• Low blood pressure that suddenly appears in someone who was previously normotensive
• Very irregular or very slow heartbeat

These symptoms can indicate serious causes such as severe dehydration, internal bleeding, systemic infection or cardiac problems. This is not alarmism: these are the cases in which calling emergency services is the right choice.

Causes of low blood pressure: the 4 categories to know

Physiological (constitutional) low blood pressure

This is the most common and benign form: the person "naturally" has low blood pressure, often hereditary. It mainly affects young, lean women with an asthenic build. It does not require treatment unless it causes disabling symptoms. Often these people live perfectly well with 95/60 mmHg and are not even aware that they are hypotensive.

Orthostatic hypotension (on changing position)

This is the most studied form. According to the international Freeman 2011 consensus, orthostatic hypotension is defined as a drop of at least 20 mmHg in systolic pressure or at least 10 mmHg in diastolic pressure within 3 minutes of standing up. It is that "black curtain in front of the eyes" that strikes when you stand up suddenly.

It typically affects older adults (due to reduced reactivity of the vascular baroreceptors) and people taking antihypertensive drugs, diuretics or tricyclic antidepressants. Summer dehydration is also a classic cause.

Postprandial hypotension (after meals)

After a large meal, blood flows massively to the digestive system, reducing the amount available for brain and limbs. In predisposed people (especially the elderly and diabetics), blood pressure can drop by 20 mmHg or more within 30 to 90 minutes after eating. Classic symptoms are marked drowsiness, dizziness and weakness after lunch.

Secondary causes (medications, pregnancy, diseases)

When low blood pressure is "new" and there is no constitutional predisposition, a specific cause must be sought:

• Medications: antihypertensives, diuretics, vasodilators, antidepressants, anxiolytics, Parkinson's disease drugs
• Pregnancy: in the first two trimesters, blood pressure physiologically decreases due to progesterone
• Anaemia: the reduction in red blood cells compromises oxygen transport
• Thyroid diseases: hypothyroidism slows down the metabolism and lowers blood pressure
• Adrenal insufficiency: cortisol and aldosterone deficiency (see also our article on cortisol and stress)
• Dehydration: the most common cause, especially in summer

Why blood pressure drops more in summer

Heat is enemy number one of blood pressure, but the mechanism is not trivial. In summer the body must dissipate heat, and it does so through two physiological strategies that both have the side effect of reducing blood pressure:

Peripheral vasodilation: the blood vessels of the skin dilate to increase heat dispersion. This means that the same volume of blood has to fill a wider system, and pressure drops mechanically.

Sweating: when we sweat we lose water but also sodium, potassium and magnesium. With the loss of water, blood volume (volaemia) is reduced, and with the loss of salts the electrolyte balance that regulates vascular and cardiac contractility is compromised. A scorching day can cause us to lose up to 1-2 litres of sweat, and with these also 2-3 grams of sodium.

The result is predictable: vasodilation + hypovolaemia + loss of electrolytes = blood pressure that collapses. This is why many people with a hypotensive tendency, who feel fine during the year, suffer noticeably in July and August. The same effect occurs with a hot bath, sauna or a prolonged stay in an overheated environment.

What to do when blood pressure crashes: immediate measures

When you feel your blood pressure dropping — dizziness, blurred vision, cold sweat — do not wait for fainting. Act immediately with these measures:

1. Lie down immediately with your legs raised above the level of your heart (you can rest them against a wall or a chair). This helps venous return and supplies the brain and heart with blood within seconds.
2. Drink water in small sips (250-500 ml). If you have electrolyte supplements available, or even just a pinch of added salt, even better.
3. Stay lying down for at least 5-10 minutes, even if you feel better right away. Getting up too soon can trigger a second episode.
4. Snack on something salty (crackers, salted bread, olives): sodium helps retain water and raise blood volume.
5. If you are outdoors, move into the shade and into a cool environment.

Coffee, contrary to popular belief, has a very short-lived (15-30 minute) and mild effect on blood pressure. It works as a "quick trick" if you feel drained in the morning, but it is not a structural solution: the effect of caffeine on baroreceptors fades quickly and it can also worsen dehydration.

Natural remedies for low blood pressure: what really works

Hydration and minerals: the non-negotiable foundation

Drink 1.5-2 litres of water per day spread throughout the day, not all at once. In summer or during physical activity, increase to 2.5-3 litres. For those suffering from marked hypotension, electrolyte supplements with sodium, potassium and magnesium are much more effective than plain water, because they simultaneously replenish the volume and electrolytes lost through sweat.

Foods naturally rich in minerals: bananas (potassium), tomatoes (potassium + sodium if salted), apricots, almonds (magnesium), spinach, vegetable or meat broth (sodium).

Liquorice: how it really works (and why it should be used with caution)

Liquorice is the most cited folk remedy for low blood pressure, but almost no one explains why it works. The key is a molecule contained in the root: glycyrrhizic acid. Once absorbed, this compound inhibits an enzyme called 11β-hydroxysteroid dehydrogenase type 2 (11β-HSD2), which normally converts cortisol into cortisone at the renal level.

When the enzyme is blocked, cortisol accumulates in the kidneys and binds to mineralocorticoid receptors, mimicking the action of aldosterone. The result is sodium and water retention and potassium loss — the biochemical picture is called pseudohyperaldosteronism. This increases blood volume and therefore arterial pressure, sometimes significantly.

The downside is that liquorice is not harmless: in high doses (more than 10-20 g/day of pure liquorice) it can cause hypertension, fluid retention and potassium loss with muscle cramps. It is contraindicated in those with high blood pressure, heart failure, kidney failure, in pregnancy and in children. Even a daily herbal tea taken over long periods can cause problems in sensitive subjects.

Bottom line: an occasional candy or infusion to give a "boost" to blood pressure can be fine, but it is not a safe daily remedy for everyone.

Magnesium: the most underestimated supplement for low blood pressure

When low blood pressure is discussed, magnesium is often ignored. Mistake. Magnesium is involved in over 300 enzymatic reactions in our body, and several of these concern cardiovascular regulation: heart muscle contractility, relaxation of vascular smooth muscle, nerve conduction, electrolyte balance with sodium and potassium.

A magnesium deficiency — very common in summer due to losses through sweat — worsens hypotension symptoms because it increases the feeling of tiredness, muscular weakness and dizziness. To explore the warning signs of deficiency further, also read our dedicated article on magnesium deficiency symptoms.

Among the various forms available, magnesium bisglycinate is the most bioavailable and best tolerated: for the same dose it is absorbed much better than classic magnesium oxide (the cheapest and most widespread form) and does not cause laxative effects. Clinical evidence on bisglycinate is growing, with recent studies confirming its superior profile.

Nutrition and daily habits

Small daily changes make a difference:

• Small, frequent meals (5-6 per day) to avoid postprandial hypotension
• Coffee or tea in the morning in moderation, to give the initial push without dehydrating
• Avoid alcohol, especially in summer: it is a powerful vasodilator and worsens blood pressure
• Regular exercise: light aerobic activity improves baroreceptor response and tones the cardiovascular system
• Graduated compression stockings: useful in cases of persistent orthostatic hypotension, especially in elderly subjects
• Get up slowly from bed in the morning: sit, wait 30 seconds, then stand up
• If your blood pressure is chronically low, get ferritin and thyroid function checked: two secondary causes often unidentified

Example of an "anti-low-blood-pressure" summer day

A simple, repeatable daily structure can make an enormous difference. Here is a practical example for those suffering from summer hypotension:

• 7:00 on waking — Before getting up, drink a glass of water already prepared on your bedside table. Sit up, wait 30 seconds, then stand up slowly.
• 7:30 breakfast — Coffee or tea with a little salt in the eggs/crackers. Yoghurt with dried fruit (almonds = magnesium).
• 10:00 — Salty snack: a handful of olives or a piece of aged cheese.
• 12:30 lunch — Light but protein-rich meal (whole grains + vegetables + eggs/legumes). Avoid large meals that trigger postprandial hypotension.
• 15:00 — Short rest in a cool environment if symptoms appear after lunch.
• 16:30 — Magnesium Bisglycinate capsule with a glass of water.
• 18:00 — Light exercise (walking, yoga, swimming): mild aerobic activity improves baroreceptor response.
• 20:00 dinner — Vegetable broth as a starter (sodium + hydration), lean protein, side of potassium-rich vegetables.
• Throughout the day — 8-10 glasses of water distributed, never more than half a litre at a time. In case of heavy sweating, electrolyte supplements.

Low blood pressure and cortisol: the often-overlooked axis

A frequently underestimated cause of chronic low blood pressure is cortisol deficiency. Cortisol, in addition to its metabolic actions, plays a permissive role on blood vessels: without adequate cortisol levels, the body loses the ability to respond to noradrenaline with effective vasoconstriction. The result is chronically low blood pressure that worsens on waking (when cortisol should be at its peak).

In severe forms we speak of primary adrenal insufficiency (Addison's disease) or secondary adrenal insufficiency, both of which require medical diagnosis. But even a physiologically low cortisol from chronic burnout or from a prolonged post-stress phase can give a hypotensive symptomatology. If you suspect this connection, also read our article on cortisol and hormones and consider a daily salivary cortisol assay. For those already diagnosed with low cortisol, even low blood pressure associated with summer tiredness can be part of the same picture: see our in-depth article on moringa, sleep and cortisol balance.

Magnesium Bisglycinate: why you need it in summer

The Magnesium Bisglycinate 450mg + Vitamin D3 + B6 by RedMoringa was designed precisely to address situations in which the body needs effective replenishment: heat, sport, stress, chronic hypotension. Three components chosen in a synergistic way:

• Magnesium bisglycinate 450 mg: the most bioavailable form, better absorbed than magnesium oxide and chloride, without gastrointestinal effects
• Vitamin D3: indispensable for magnesium absorption and for muscle function
• Vitamin B6: an enzymatic cofactor that enhances the intracellular use of magnesium

One capsule per day covers daily needs and counteracts summer losses. For those with constitutional hypotension or heat-related symptoms, it is the first supplement to introduce, even before thinking about liquorice. Read more in our dedicated article: what magnesium bisglycinate is used for.

Organic Moringa oleifera capsules are also an often-underestimated ally: they contain potassium, iron and B-group vitamins in a nutritionally significant dose, and are useful for those suffering from low blood pressure associated with general tiredness. Read more about moringa and blood pressure.

FAQ — Low blood pressure: the most frequently asked questions

Is low blood pressure serious?
In most cases no: the constitutional form (young lean women, values around 95/60) is a normal variant and does not require treatment. It becomes serious when symptoms are recurrent, when it suddenly appears in a previously normotensive person, or when it is associated with repeated syncope. In these cases it is mandatory to consult a doctor to exclude secondary causes (anaemia, thyroid, cardiac or adrenal problems).

What is the most effective quick remedy to raise blood pressure?
Lying down with your legs raised above the level of the heart and drinking 250-500 ml of water, possibly with a pinch of salt or an electrolyte supplement. This brings blood back into circulation towards the brain and heart within seconds. In acute situations, a small amount of pure liquorice can help, but only in subjects who have no contraindications.

Does coffee really help?
Yes, but only a little and only for a short time. Caffeine stimulates the baroreceptors and increases blood pressure by 5-10 mmHg for about 15-30 minutes. It is useful as a "trick" in the morning or to get through a moment of tiredness, but it is not a structural solution. Moreover, in high doses, it has a diuretic effect and can worsen dehydration.

When should I go to the emergency room?
Go to the emergency room or call emergency services if low blood pressure is associated with: prolonged loss of consciousness, mental confusion, difficulty breathing, chest pain, uncontrollable vomiting, profuse cold sweating, very irregular heartbeat, ongoing bleeding, or if it appears in a diabetic/cardiac patient. Do not underestimate new and severe symptoms.

Is low blood pressure normal during pregnancy?
Yes, in the first two trimesters blood pressure physiologically drops by 5-10 mmHg due to progesterone, which dilates the blood vessels. It is a benign variation that normalises in the third trimester. It should always be monitored by the gynaecologist, however, especially if associated with frequent dizziness or syncope.