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How To Prevent Headaches During Outdoor Activities

Whether you’re playing pickleball in the warm summer weather, or you’re gearing up for a day on the ski slopes, you don’t want your outdoor fun interrupted by headaches. Unfortunately, too much time in the sun can be a trigger for migraines and headaches.1 Learn whether you can prevent headaches before you go out and find remedies and relief while you’re doing physical activity. 

Why do I get a headache when I go outside?

Those who suffer from frequent headaches, especially migraines, may find themselves more sensitive to weather changes.2 Some of these changes might include: 

  • Bright sunlight and sun glare
  • Extreme heat or cold
  • Increases in humidity
  • Windy or stormy weather2
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Many of these weather-related triggers may cause an imbalance in some of the chemicals in our brains, like serotonin.2 Keeping track of what types of weather causes headaches—such as in a headache diary—can help you determine if you have specific weather triggers that might kick in during outdoor activities.2  

Headaches caused by exercise

Some headaches are also induced by exercise: if your routine includes running, rowing, tennis, swimming and weightlifting, you may have experienced exercise headaches.3 Primary exercise headaches can occur during or after strenuous workouts, and can feel like throbbing that happens on both sides of your head.3 Exercising in hot weather or at high altitudes can exacerbate your risk for headaches.3

How to avoid headaches when you’re outside

Here are some simple tips to stay ahead of headaches and reduce the chance of triggers that might affect your day in the sun:

Stay hydrated

The state of dehydration is a major headache trigger.1 In addition, water is necessary for regulating body temperature, and needs to be replenished after sweating.4 Experts recommend that the average healthy adult should drink eight glasses of 8oz water throughout the day, for 64 ounces total.4 If you’re working out, be sure to stay hydrated before, during, and after exercise.4

Protect yourself from the sun

In addition to sunscreen, you should wear a wide-brimmed hat that can keep the sun off your neck, face, back, and upper chest.1 Sunglasses with polarized lenses can also keep the sun’s glare directly out of your eyes.1 In the winter months, the sun’s UV rays reflecting off snow and ice can cause photokeratitis, more commonly known as snow blindness.5 One of the symptoms of photokeratitis can be headache.5

Modify your routine

If the temperature is hotter than usual, be sure to take extra time during your regular physical or exercise routine so that you won’t tire yourself out early.1 Furthermore, if you feel the symptoms of a headache coming on, take some time for yourself: meditate, pray, journal, work out or find a quiet place to relax.1 This will help you stay healthier and improve your mood, which will help your body resist headache and migraine triggers.1

Monitor the weather

Keep track of the weather forecast so you can stay ahead of any unexpected changes.2 If your headaches are triggered by sudden shifts into cold weather, the aforementioned headache diary can help you determine how long your headache has lasted and what might be its cause.2

While you can’t change the weather, you can mitigate its effects when you’re outdoors and have a great day that’s free of headaches. Take Excedrin Extra Strength Headache Relief when you feel symptoms and enjoy relief that starts in as little as 15 minutes.

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