Dehydration Migraine Headaches: Symptoms, Causes, and Treatment

Medically Reviewed by Zilpah Sheikh, MD on August 13, 2024
Written by Jennifer Nelson, Kim Painter
6 min read

You may already know stress, weather, alcohol, and certain smells and foods can be potential triggers for your migraine headaches. But did you know dehydration can be a culprit, too? The American Migraine Foundation says about one-third of people with migraine say lack of fluid intake or being dehydrated can set off an attack.

Even people who don’t get migraine headaches can have dehydration headaches when they don’t get enough fluids. These headaches may not feel as intense as a migraine attack but can still be uncomfortable.

The truth is, dehydration and head pain can go hand in hand. Some people get dehydration migraine headaches – meaning their migraine symptoms are triggered by dehydration. And some people get dehydrated as a result of their migraine attacks. The relationship can go both ways.

Your body needs a certain amount of fluids and electrolytes (minerals that regulate body functions) to work its best. You need to replace minerals like potassium and sodium throughout the day as your body loses fluids through sweat and peeing. Normally, you get the fluid and minerals you need from what you eat and drink.

When you don’t replace enough fluids and electrolytes, dehydration can set in and trigger a migraine headache. One possible reason is that a lack of fluids can make your brain tissues shrink and pull away from your skull, putting pressure on nerves. Another possibility is that dehydration makes you feel all sorts of pain more intensely. The exact cause of the link isn't known.

When you're dehydrated, you also can get cranky and have problems concentrating, which might make a headache seem worse. 

Even mild dehydration can be a migraine trigger. Some things that can cause dehydration, aside from not drinking enough fluids, include:

You may also be at a higher risk of dehydration if you:

  • Are at a high altitude
  • Are an older adult or a young child
  • Have a chronic illness like diabetes
  • Take medication that makes you pee more
  • Exercise strenuously, especially outdoors in hot weather

You might notice symptoms of dehydration at the same time your head starts to hurt or before your migraine headache starts.

When you’re mildly dehydrated, you may only have a few symptoms. You may feel:

  • Thirsty
  • Tired
  • Sluggish

By the time you feel thirsty, you may already be mildly dehydrated. If dehydration goes on longer, your other symptoms may include:

Moderate to severe dehydration is a medical emergency. Seek medical help right away if you have any of the above symptoms.

 

Migraine headaches triggered by a lack of fluids can come with very specific symptoms for some people. Many describe them as “hangover headaches.” The pain may be pulsing.

As with most migraine headaches, bright lights can make them worse, and bending over or moving your head around also increases pain. You may feel pain on one side only, in the back, front, or all over your head. Some people have pain around their face, sinuses, neck, or jaw.

The headache phase of a migraine attack can last from 4 to 72 hours.

Other symptoms of a migraine attack can include:

  • Mood changes, trouble sleeping, trouble concentrating, and other problems that start up to 24 hours before your headache
  • Auras, which are symptoms such as visual disturbances or ringing in your ears, that start before or during your headache
  • Nausea and vomiting
  • Tiredness, dizziness, a stiff neck, and other symptoms that last for up to 48 hours after your headache

 

 

You might be able to stop a dehydration migraine headache by drinking a glass of water.

One study found that people who had a dehydration-triggered migraine attack got relief within 30 minutes after drinking fluids.

But migraine is a chronic neurological condition with many potential triggers. So it's important to talk to your doctor about the best treatments to lessen your headaches and other migraine symptoms, regardless of whether they are triggered by dehydration.

The mainstays of migraine treatment include: 

  • Medications you take at the first sign of an attack
  • Medications you take to prevent migraine attacks
  • Lifestyle changes to avoid triggers – which for some people can include not only dehydration, but stress, hormonal changes, weather changes, sleep disturbances, missing meals, and exposure to bright light, noises, or strong smells 

Keeping track of your migraine symptoms with a headache journal can help you learn which triggers play roles in your headaches. Jot down things like what you eat, what you drink, and your activities so you can note patterns surrounding your migraine attacks.

Some people also find help from yoga, biofeedback, and other relaxation techniques.

The medications used for mild to moderate migraine include some over-the-counter choices, such as ibuprofen, aspirin, acetaminophen, naproxen, and caffeine. If you have severe or frequent migraine attacks, prescription medications can be more effective.

If you know you get dehydration migraine headaches, it's smart to pay attention to your fluid intake. Water should be your go-to beverage.

But when you're exercising heavily or getting overheated, you might want to turn to solutions made with electrolytes and glucose designed for rapid rehydration, like sports drinks.

Other things you can do:

  • Avoid caffeinated drinks and alcohol, which make you pee more and can cause dehydration.
  • Drink more after exercise or in hot weather.
  • Eat fluid-rich foods.
  • Suck on ice cubes.
  • Reduce physical activity in hot weather or during a migraine attack.
  • Get enough rest.

 

 A reasonable goal for most people is to drink about eight glasses of water or other fluids every day. But you should pay attention to your own thirst, because some people need more and some need less. Your needs can vary, depending on how active you are, how hot and humid it is, and your overall health. 

 Besides drinking water and other beverages, you should also eat foods that contain plenty of water, such as:

 Water-rich fruits and veggies include:

  • Watermelon
  • Peaches
  • Strawberries
  • Cauliflower
  • Cucumbers
  • Oranges
  • Zucchini
  • Lettuce

 

 

 

Another thing to keep in mind: Dehydration may trigger a migraine attack – but it's also possible for nausea, vomiting, and other common symptoms of a migraine attack to lead to dehydration. 

You can directly lose fluids through vomiting. You also may not feel like eating or drinking much when you are nauseated and in pain. But you should do your best to keep drinking water and eating during an episode.

If you have signs of moderate to severe dehydration, like confusion and dark pee, get medical help right away. 

If you often have nausea with your migraine attacks, your doctor can prescribe an anti-nausea medication.

 

The link between dehydration and migraine attacks can go both ways. If you don't drink enough water and other fluids, you could set yourself up for a dehydration migraine headache. And, if you feel too sick to drink and eat during your migraine attacks, you could worsen your dehydration. So pay attention to your thirst and try to drink enough to avoid dehydration.

What are the 5 Cs of migraine headaches?

While dehydration can be a migraine trigger, it's not the best-known one. One commonly suspected set of triggers is known as the 5 Cs – cheese, chocolate, coffee, cola, and citrus fruits. But it's not clear how often those specific foods and drinks are triggers. And there is no one "migraine diet" that helps everyone with migraine.

 What are the SEEDS of migraine control?

SEEDS is short for this list of lifestyle changes that might help you avoid migraine attacks: 

  • Sleeping well
  • Exercising regularly
  • Eating regular healthy meals, with enough fluids, and not too much caffeine
  • Diary keeping, to identify triggers
  • Stress management

 

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