Migraine and Heat: How to Prepare for and Manage Migraine in Hot Weather
Summer has finally arrived — or at least a version of it! Temperatures have risen sharply this week, with some places even breaking previous heat records. And with climate change continuing to push temperatures higher worldwide, many of us are feeling the effects more than ever.
For people living with migraine, heat can be much more than just uncomfortable. It can be a major trigger.
And of course, heat often comes hand in hand with bright sunshine — although in Ireland, that is never guaranteed!
Why Heat Can Trigger Migraine
The impact of heat on migraine is multifactorial. Hot weather can lead to dehydration, poor sleep, humidity, dry air, stress, thunderstorms, and even worsening air quality from things like wildfires. In extreme cases, excessive heat can cause serious illness and hospitalisation.
Now, before the sun lovers come for me, I know many people adore warm weather and spend all year looking forward to it. But for many people with migraine and other chronic conditions, summer can feel less like a holiday and more like months of struggling to cope.
That said, migraine affects everyone differently. Some people are barely affected by heat, while others find it one of their biggest triggers. However, because migraine involves a hypersensitive or overstimulated brain, people living with migraine are generally more vulnerable to environmental changes like heat and bright light.
Tips for Managing Migraine During Hot Weather
There are several simple but effective ways to reduce the impact of heat on migraine:
- Drink water regularly throughout the day — don’t wait until you feel thirsty.
- Use fans, air conditioning, or cooling towels where possible, especially during outdoor activities.
- Wear light-coloured, loose-fitting clothing and a sun hat.
- Stick to shaded or cooler areas whenever you can, such as under trees, parasols, or anywhere with a breeze.
- Avoid being outdoors between 11am and 3pm when the sun is strongest.
- Skip intense exercise during very hot weather, as sweating can increase dehydration.
- Be mindful of sleep disruption. Warm, humid weather can affect sleep quality, and poor sleep is a well-known migraine trigger.
Don’t Forget About Light Sensitivity
It’s not just the heat — bright light can also be a significant migraine trigger.
Many people with migraine experience photophobia, or increased sensitivity to light. Strong sunlight during summer months can quickly trigger symptoms, and reflected light can be just as difficult to tolerate.
Light bouncing off water, white sand, pavements, walls, or other reflective surfaces can become overwhelming, even after only a short period of exposure.
Some things that may help include:
- Polarised sunglasses (rather than standard dark lenses)
- Blue light glasses
- Screen filters to reduce glare
- Blinds, curtains, or window shades indoors
If you’re driving, be cautious with very dark sunglasses or heavily tinted window shades, as some are not legally permitted for road use.
Track Your Triggers
Keeping a migraine diary can help you identify your own patterns and triggers during warmer months. Make a note of:
- Weather conditions
- Sleep changes
- Stress levels
- Activities
- Foods or drinks
- Migraine symptoms
Weather apps can also be useful. Apps such as AccuWeather, WeatherX, or Windy can help track weather changes, pressure shifts, storms, and other factors that may affect migraine.
Enjoy Summer Safely
Whether you’re planning holidays abroad, days at the beach, or simply trying to enjoy the good weather at home, the most important thing is to stay safe, stay hydrated, and listen to your body.
Summer can be challenging when you live with migraine, but with a little preparation and awareness, it’s still possible to enjoy it.