Do you often find that in the hot summer months, it’s more common for you to experience dehydration and migraines? Me too! I’ve been a long-time chronic migraineur who always struggles with summer migraines and finds migraine relief in the humid heat!
While I can’t control most of the triggers for my migraines, I can control dehydration and my water intake! So today I’m sharing some simple ways that I keep up my water levels to help reduce and eliminate dehydration headaches.
Want quick relief tips from dehydration and migraines? Follow along below!
This article does not replace medical advice and is not advised for those with severe hydration. Seek medical attention as needed for your dehydration.
Signs of Dehydration
Are you curious about the signs of dehydration? Dehydration can be caused by a plethora of reasons from illness, environment, health, medication, and lifestyle to name a few.
If you’re feeling dehydrated it’s best to consume water as soon as you can or consult a medical professional if needed. Do not chug water, sip, or drink water at a natural pace. Listen to your body and know the common signs so you can stay hydrated before they appear.
Common signs of dehydration can include:
- Feeling thirsty
- Dark yellow urine
- Urinating less often
- Feeling dizzy or lightheaded
- Tiredness
- Dry lips, eyes, and mouth
Keep water near you!
This one might seem super easy, but is often one of the most common things we forget. To help increase your fluid intake simply keep water bottles or glasses of water in your most commonly visited spaces for the day.
For example, if you work in an office have a water bottle that stays at your desk and you can refill it throughout the day.
If you work from home and are managing kids while working having water bottles in the kitchen, family room and your office can help as you flutter around during the day.
We often don’t drink nearly as much as we should, and when you live with migraines this is even more important to be aware of. To prevent dehydration you can set timers, put post it’s around your physical space or have a partner or friend remind you to drink throughout the day.
Keeping a beverage near your side will help you naturally increase your drinking throughout the day which will help reduce dehydration symptoms and migraine symptoms.
Reduce/Limit Alcohol to help with dehydration and migraines!
It’s summer time and patio season is open, so drinks with the girls is a no-brainer. However, alcohol can dehydrate you and can cause your body to remove fluids more quickly. This can lead to dehydration quickly and can increase your chances of a migraine.
To reduce your dehydration headache symptoms it’s best to limit or reduce your alcohol intake or ensure you are more water than alcohol to balance out your hydration.
This can feel challenging during celebrations and holidays. For myself, I try to balance that if I’m having a glass of wine I will ensure I have at least 2 full glasses of water, to help my body have extra fluids and ensure my hydration levels stay up. Not to mention dehydration causes headaches and I just don’t want any additional headaches.
If you’re planning for a night out with friends or a night where you might drink then you can also plan ahead. Ensure the day leading up to it you’re increasing your hydration and setting your body up for as much success as you can to avoid dehydration and headache.
Not sure about alcohol and migraines? Check out my helpful blog post about alcohol and migraines here!
Eat Hydrating Foods to reduce dehydration and migraines!
Did you know that you can stay hydrated without drinking water (although that is the most effective way)? Now I’m not saying don’t drink, but I’m saying there are hydrating foods out there that can help you with reaching your hydration goals to eliminate head pain without feeling like you’re guzzling water all day long.
Now, some foods can be migraine triggers for some folks so be sure to speak to a healthcare provider if you have questions about hydrating foods that work best for your health. Below is a list of suggestions, these do not replace drinking water.
- Cucumber
- Iceberg Lettuce
- Celery
- Watermelon
- Honeydew
- Romaine Lettuce
- Tomatoes
- Bell Peppers
- Strawberries
- Spinach
- Kiwi
- Apple
- Grapes
Drink more when exercising!
It’s common knowledge that our body loses water through sweat. When we’re working out or exercising it is easy to become dehydrated through sweat and physical exertion.
It’s important to keep a water bottle nearby to help you with staying hydrated to help with decreasing dehydration and migraines.
One of the best ways to take your hydration level to next level when sweating is to include electrolytes in your drinks. This can be through sports drinks and electrolyte beverages added in water powder.
I also find these incredibly helpful during a migraine attack to help me with reducing my migraine headache symptoms with an extra shot of intense hydration.
Keep well hydrated in the sun!
It’s summertime and we’re all loving spending more time outdoors and enjoying soaking up those wonderful Vitamin D sunshine rays! Dehydration can occur in hot and humid weather. It’s important during those warm day and humid days to take time for the shade, and stay hydrated especially if you’re prone to headaches and dehydration.
For myself, I ensure to take water with me on the go, and as well to have my freezer stocked with popsicles and freezies for when I’m home to help with increasing my fluids (although sugary fluids). If you feel a headache and are thirsty, then dehydration might already be prevalent.
It’s important to stay hydrated in the heat and not just drink when you feel thirsty. If you’re like me and love fruit you can add cut-up lemon, mint, strawberries, or cucumber to flavour your water and help with reducing dehydration and migraines.
Summary
Dehydration and migraines go hand in hand. It is easy to get dehydrated and taking preventative measures to ensure you stay well hydrated can help with reducing migraine symptoms and migraine pain. As mentioned above, please speak to a medical professional about your individual health and learn more about if dehydration cause migraines for you.
I feel like I’m always dehydrated – It’s so hard to remember to drink water sometimes!
It can be so easy to get dehydrated – I hear ya! There are a couple apps you can keep on your phone, computer, smart watch that can give reminders that I find super helpful when I have a tough time remembering!
Hydrating is one of the hardest things for me. I drink plenty, but it’s usually coffee or energy drinks. I’ve only recently started carrying a water bottle around work with me, but we’re apparently not allowed to drink in front of customers. This makes it very difficult when you’re unable to get to the back when it’s busy.