9 summer migraine triggers and how to avoid them

If you suffer from migraines, summer might be your most challenging season. Experts say several environmental factors during the warmer months can increase the frequency and severity of headaches.

Here are nine things to watch for—and what to do to keep migraines at bay.

1. Sudden Weather Changes

Doctors say changes in barometric pressure and humidity can set off migraines. Hot days that shift into thunderstorms or sudden drops in pressure are especially problematic. If you're sensitive to weather shifts, keep an eye on local forecasts and try to stay ahead of your symptoms.

2. Going from Heat to Cold Air

Stepping from sweltering heat into a blast of air conditioning may feel like relief, but that temperature shock can trigger migraines for some people. Consider wearing a lightweight layer indoors or gradually transitioning between environments when possible.

3. Dehydration

Staying hydrated is one of the most important tools for migraine prevention. According to the Mayo Clinic, the average person should drink 2.7 to 3.7 liters of water daily, and more when you're sweating in the heat.

Don’t wait until you’re thirsty to hydrate.

4. Caffeinated Summer Drinks

Cold sodas, iced coffees and sweet teas might be tempting on hot days, but their caffeine content can be a trigger. Experts recommend moderating caffeine intake and reaching for water or drinks with electrolytes instead.

5. Alcohol and Outdoor Gatherings

Alcohol—especially in the heat—can worsen dehydration and lead to headaches. If you're attending a barbecue or outdoor party, consider bringing your own non-alcoholic drinks so you have reliable, hydrating options.

6. Fragrances and Lotions

Sunscreens, tanning oils and other scented summer products can set off migraines for those who are scent-sensitive. Choose fragrance-free versions when possible, or test products ahead of time in small amounts.

7. Sunlight Exposure

The American Migraine Foundation recommends wearing sunglasses and wide-brimmed hats that cover the face, neck and upper chest.

You can also bring a beach umbrella for added shade when spending extended time outdoors.

8. Disrupted Routines

Changes in sleep or eating patterns can lead to more headaches. Try to stick to regular mealtimes and bedtime schedules, even during vacations or busy summer weekends.

9. Exercise in the Heat

Exercising in high temperatures or without air conditioning can bring on a migraine.

Doctors suggest working out during cooler times of day or moving activities indoors. Always stay hydrated and take breaks if needed.

Bonus Tip: Prioritize Rest

Finding time to unwind matters. Experts recommend taking at least 30 minutes of “you” time daily—whether that’s meditating, praying, journaling, or just resting quietly. It helps reduce stress and can lower your risk of attacks.

The American Migraine Foundation also reminds patients to store medications in cool, dark places, as excessive heat can reduce their effectiveness.