In Australia, approximately 4.9 million people, or 20.55% of the population, live with migraine, with 71% of these individuals being women.
Understanding and managing triggers is crucial for those affected, and one often overlooked factor is dehydration.
Research indicates that not drinking enough water can lead to headaches and migraine, highlighting the importance of proper hydration.
In this blog, your will learn about:
- How does dehydration cause headaches and migraine?
- Recommended daily water consumption;
- Tips to stay hydrated.
Why Does Dehydration Cause Headaches and Migraines?
Our bodies need water to function properly, and the brain is no exception—it consists of about 75% water!
When we don’t drink enough, several physiological changes can occur that may lead to headaches:
- Reduced Blood Volume: Dehydration lowers blood volume, reducing oxygen and nutrient supply to the brain, which can trigger headaches.
- Blood Vessel Constriction: Less fluid in the bloodstream can cause blood vessels in the brain to tighten, leading to pain and discomfort.
- Electrolyte Imbalance: Dehydration can disrupt the balance of essential minerals like sodium and potassium, which are necessary for nerve function and hydration balance.
- Increased Brain Osmolarity: Dehydration makes the brain environment more concentrated, potentially activating pain receptors and increasing the likelihood of migraine.
- Inflammatory Response: Dehydration may increase levels of pro-inflammatory chemicals, which are known to play a role in migraine.
How Much Water Should You Drink?
Water needs vary depending on factors like age, activity level, and climate. However, general guidelines from health organisations suggest:
- Men: About 3.4 litres per day
- Women: About 2.8 litres per day
This includes fluids from drinks and water-rich foods like fruits and vegetables. Foods such as watermelon, cucumbers, and oranges can help with hydration.
Tips to Stay Hydrated
Want to avoid dehydration-related headaches? Try these simple tips:
- Drink Water Regularly: Don’t wait until you’re thirsty—sip water throughout the day.
- Check Your Urine Colour: Light yellow means you’re hydrated, while dark yellow suggests you need more water.
- Increase Water Intake in Hot Weather or During Exercise: Sweating leads to fluid loss, so drink more when it’s hot or when you’re active.
- Limit Dehydrating Drinks: Too much alcohol or caffeine can dehydrate you, so balance them with water.
- Eat Water-Rich Foods: Add more hydrating fruits and vegetables like cucumbers, strawberries, and celery to your meals.
- Set Reminders: If you often forget to drink water, use alarms or hydration tracking apps to stay on top of your intake.
Find the Root Cause of Your Headaches
Drinking enough water is a simple way to help prevent headaches and migraine. Research confirms that dehydration is a common trigger, but if you continue to experience frequent headaches despite staying hydrated, there may be other underlying causes.
At Brisbane Headache and Migraine Clinic, our clinicians can assess your symptoms, identify the root cause, and develop a tailored treatment plan to help you find lasting relief.
Book an appointment today at Brisbane Headache and Migraine Clinic or call us on 1800 432 322 to take the first step toward a headache-free life!
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References
Goadsby, P. J., Lipton, R. B., & Ferrari, M. D. (2002). Migraine—current understanding and treatment. New England Journal of Medicine, 346(4), 257-270. https://doi.org/10.1056/NEJMra010917
Lippi, G., Mattiuzzi, C., & Cervellin, G. (2019). No dehydration, no headache? European Journal of Neurology, 26(1), e3. https://doi.org/10.1111/ene.13788
Spigt, M. G., Kuijper, E. C., Schayck, C. P. V., Troost, J., Knottnerus, J. A., & Westerterp, K. R. (2012). Increasing the daily water intake for the prophylactic treatment of headache: A pilot trial. Family Practice, 29(4), 436-440. https://doi.org/10.1093/fampra/cmr112
Yücel, B., & Şengül, I. (2019). Relationship between dehydration and migraine headache: A review of literature. Journal of Neurological Sciences, 36(1), 82-90. https://doi.org/10.5152/NSP.2019.10563
