Should you drink a lot of water when you have a migraine?

December 28, 2025 •

4 min read

According to the American Migraine Foundation, approximately one-third of people with migraines report that dehydration is a trigger for their attacks. Given this link, it is crucial to understand if and how you should drink a lot of water when you have a migraine to manage symptoms and prevent episodes.

Quick Summary

Staying properly hydrated is a key strategy for managing migraines, as dehydration is a common trigger. However, the approach should focus on consistent, adequate intake rather than suddenly drinking excessive amounts during an attack, which could disrupt electrolytes. Learn the right way to hydrate, what to drink, and how to avoid overhydration.

Key Points

Sip, Don't Chug: During a migraine, focus on consistently sipping water or fluids to rehydrate gradually, avoiding the risks of overhydration.
Dehydration is a Migraine Trigger: Up to one-third of migraine sufferers find dehydration can trigger attacks, so proper hydration is a key preventative strategy.
Replenish Electrolytes: If you experience vomiting or heavy sweating, consider a low-sugar electrolyte drink to restore vital minerals alongside water.
Listen to Thirst and Urine Color: Your body signals thirst when it's already mildly dehydrated. Check urine color—pale yellow is ideal—to proactively manage your hydration levels.
Combine with Other Relief Tactics: Hydration works best as part of a broader migraine management strategy. Combine it with rest, temperature therapy, and identifying personal triggers for best results.
Monitor Caffeinated and Sugary Drinks: While caffeine can sometimes offer relief, excessive intake and sugary beverages can worsen dehydration and potentially trigger rebound headaches.

The Connection Between Hydration and Migraine

Proper hydration is essential for overall bodily function, and a lack of fluid—even mild dehydration—can impact various systems, including the brain. The relationship between dehydration and migraine is twofold: it can act as a trigger and also be a consequence of symptoms like vomiting and nausea.

When the body is dehydrated, the brain's fluid balance is affected. Some research suggests that this can cause brain tissue to temporarily contract, pulling away from the skull and activating pain receptors. This can result in a headache, and for those susceptible to migraines, it can initiate a full-blown attack. In fact, one study found that individuals who increased their daily water intake experienced less severe and shorter migraine attacks.

How Dehydration Can Trigger a Migraine Attack

Decreased Blood Volume: Dehydration lowers your overall blood volume, which reduces the amount of oxygen-rich blood reaching the brain. This can lead to the throbbing pain associated with migraines.
Electrolyte Imbalance: Electrolytes like sodium, potassium, and magnesium are vital for nerve function. Dehydration, and subsequent loss of electrolytes through sweat or vomiting, can disrupt these nerve signals and lead to neuronal hyperexcitability, a factor in migraines.
Exaggerated Pain Response: Dehydration has been shown to increase the body's sensitivity to pain. This means that a standard headache can feel much worse when you are dehydrated.

Should You Chug Water During an Attack?

The phrase "drink a lot of water" can be misleading, particularly during an active migraine attack. While rehydrating is important, especially if you have been vomiting, drinking a large quantity of water too quickly can lead to overhydration (water intoxication). This is characterized by a dangerous drop in sodium levels (hyponatremia) and can cause brain swelling, making a headache significantly worse.

Instead of chugging water, a better approach is to sip fluids slowly and consistently throughout the day, including during a migraine. This allows your body to replenish fluids gradually without causing a sudden electrolyte imbalance. Sucking on ice cubes is also a good strategy if nausea prevents you from drinking normally.

Proper Hydration Strategies for Migraine Sufferers

Listen to Your Body: Pay attention to thirst cues, but don't wait until you are parched. Thirst is often a sign that you are already mildly dehydrated.
Start the Day Hydrated: Drink a glass of water first thing in the morning to replenish fluids lost overnight.
Monitor Urine Color: Pale yellow urine is a good indicator of proper hydration. If it's dark yellow, you need to drink more fluids.
Avoid Diuretics: Limit caffeine and alcohol, as they can increase urination and contribute to fluid loss.

Comparison: Water vs. Electrolyte Drinks During a Migraine


Aspect	Plain Water	Low-Sugar Electrolyte Drink
Effectiveness	Excellent for mild dehydration and daily maintenance.	Best for rapid rehydration and replacing lost minerals, especially with vomiting or heavy sweating.
Risks	Minimal. Risk of overhydration only with excessive, fast consumption.	Higher risk from sugary versions. Can worsen symptoms if containing artificial additives or excess sugar.
Best for	Routine daily hydration and mild dehydration.	Migraines accompanied by vomiting, diarrhea, or intense physical exertion.
Taste/Palatability	Neutral. Can be improved with natural additions like lemon or mint.	Flavor can be an issue for those with sensory sensitivities common during a migraine.

The Role of Electrolytes and Other Fluids

While water is paramount, electrolytes are crucial for maintaining fluid balance and nerve function. During a migraine, especially one involving vomiting, replenishing electrolytes is vital. Low-sugar electrolyte drinks, such as coconut water or specialized oral rehydration solutions, can be beneficial. Some research points to the importance of minerals like magnesium, and some electrolyte formulas are designed specifically for migraine patients. Herbal teas like ginger or peppermint may also offer a double benefit by aiding hydration and soothing nausea.

Conclusion: A Balanced Approach is Best

The answer to whether you should drink a lot of water when you have a migraine is a qualified 'yes'—with an emphasis on smart hydration rather than excessive, rapid intake. Staying adequately hydrated is a simple yet powerful preventative measure, and consistently sipping fluids can help manage symptoms during an attack. By paying attention to your body's signals, choosing the right fluids, and understanding the risks of both dehydration and overhydration, you can better manage your migraines and support your overall well-being. For personalized advice, particularly concerning triggers or chronic migraines, always consult a healthcare professional. You can read more about managing migraine triggers on the Mayo Clinic website for further guidance.

Mayo Clinic - Migraines: Simple steps to head off the pain

Frequently Asked Questions

For a migraine triggered by dehydration, some studies show that drinking fluids can bring relief within 30 minutes to a few hours. However, the exact time can vary depending on the severity of dehydration and the individual.

Yes, drinking excessive amounts of water in a short time can cause a dangerous drop in sodium levels (hyponatremia), leading to brain swelling. This can result in headaches, confusion, and other serious symptoms.

A dehydration headache is a secondary headache directly caused by a lack of fluids, typically resolving with rehydration. A migraine is a complex neurological disease that can be triggered by dehydration but involves a broader range of symptoms like throbbing pain, sensitivity to light/sound, and nausea.

During intense physical activity or if you've been vomiting, an electrolyte drink can be more effective than plain water at restoring lost minerals. For general, daily hydration and mild dehydration, plain water is sufficient. Low-sugar, naturally flavored options are best to avoid potential triggers.

Yes, it is important to try and stay hydrated even with nausea. Instead of drinking large amounts, take small, frequent sips of water. Sucking on ice cubes can also help hydrate without triggering your stomach.

No, drinking water is not a cure for migraines. However, maintaining proper hydration can significantly reduce the frequency and severity of attacks, particularly if dehydration is one of your known triggers.

In addition to plain water, hydrating options include herbal teas (ginger or peppermint for nausea), coconut water for electrolytes, and water-rich foods like cucumbers, watermelon, and celery.