How Salt Helps Prevent Dehydration, Headaches, and Migraines

Dehydration is more than just thirst  —it’s often the hidden culprit behind headaches, migraines, and poor performance.

Proper hydration, including balanced sodium intake from salt water, plays a key role in reducing dehydration-related symptoms such as migraine headaches.

In this article, we’ll break down the science behind dehydration, why salt is essential, and how proper sodium intake may reduce headaches and migraines for some people.

KEY TAKEAWAYS

• Dehydration, caused by inadequate fluid intake or excessive fluid loss, is a common trigger for headaches and migraines.
• Sodium intake from sources like salt water or pink Himalayan salt helps maintain fluid balance, reducing migraine symptoms and preventing headaches caused by dehydration.
• Electrolytes, including sodium and potassium, are critical to rehydrating effectively and reducing the severity of a migraine attack.

DEHYDRATION - THE SCIENCE 

Dehydration occurs when the body loses more fluids than it consumes, which can also cause an imbalance in sodium and potassium levels, leading to migraine symptoms and headaches.

Mild dehydration, typically defined as losing 3–5% of body water, can cause symptoms like fatigue, dizziness, and headaches. *Some people may notice these signs with even smaller losses.

Severe dehydration—more than a 10% loss of body water—can cause confusion, nausea, or even life-threatening complications.

Chronic dehydration may also reduce your quality of life by contributing to recurring headaches, fatigue, and poor physical performance.

Electrolytes like sodium are also critical to maintaining hydration and preventing symptoms like fatigue, headache, and migraines caused by dehydration.

THE CAUSES

Dehydration stems from two main factors:

1. Inadequate fluid intake
2. Excessive fluid loss

Inadequate fluid intake  - The most obvious factor is inadequate intake of fluids. Additionally, without adequate sodium levels alongside fluids, the body struggles to retain water, perpetuating the problem. 

Excessive fluid loss - Sweating during exercise, sauna use, illnesses like vomiting or diarrhea, and low-carb diets can all increase fluid loss and lead to dehydration. Additionally, athletes or individuals following low sodium diets may experience dehydration headaches due to fluid loss combined with low sodium levels.

INADEQUATE INTAKE 

Most individuals need about 1.5–2 liters of fluids daily to maintain proper hydration, though this requirement increases with factors like physical activity, hot climates, or high sweat rates.

Many people don’t realize that water alone isn’t enough for effective hydration and that too much water can actually cause illness and in extreme cases death

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Without sufficient sodium intake the body struggles to retain water and maintain electrolyte balance.

You can get natural electrolytes through your diet from foods like milk, yogurt, fish, nuts, adding salt to your food, and more. 

Those who need more electrolytes or are prone to dehydration, adding an electrolyte supplement to their daily routine can quickly and conveniently increase their intake. 

Newer studies show that the sweet spot for sodium intake sits at about 3-5g per day - possibly more depending on lifestyle traits. 

FLUID LOSS

Fluid loss is a daily occurrence that happens to us all, some more than others, through:

• Sweat 
• Urine
• Respiration 

On average, adults lose about 1.5-2 liters of fluid per day, but this number increases significantly with exercise or other activities that induce sweating.

For athletes, fluid loss can exceed 3 liters per hour, depending on the intensity and duration of exercise. Sauna sessions, low-carb diets, and illnesses like fever or diarrhea also lead to rapid fluid loss.

Additionally, excessive sweating, illnesses, or low-carb diets can result in sodium levels dropping too low. This imbalance can trigger dehydration-related symptoms like headache or migraine.

Study 1 recommends endurance athletes to consume at least 300-600mg of sodium per hour during extended training sessions.

Study 2 found that individuals with active lifestyles can lose up to 7,000mg of sodium per day.

Electrolytes like sodium and potassium work together to regulate fluid balance, and a deficiency in one can exacerbate dehydration symptoms, including fatigue or severe headaches.

Overhydrating with plain water can dilute sodium levels, leading to hyponatremia. This condition can cause symptoms like fatigue, nausea, and confusion, emphasizing the need for balanced electrolyte intake.

THE SYMPTOMS 

Dehydration doesn’t just leave you feeling thirsty—it can cause a range of symptoms that affect both physical and mental performance. While headaches and migraines are common signs, dehydration can manifest in many other ways, depending on its severity.

MILD DEHYDRATION 

Mild dehydration occurs when the body loses less than 5% of its total body weight in fluids. 

Common symptoms include:

• Dry mouth
• Headache 
• Mental confusion
• Muscle cramps 
• Dry skin 
• Rapid heart rate 
• Rapid breathing 
• Dizziness

SEVERE DEHYDRATION 

Severe dehydration, defined by a fluid loss of 10% or more of total body weight, is marked by symptoms like confusion, vomiting, and severe headache or migraine symptoms caused by fluid loss. This condition is serious and can lead to life-threatening complications if untreated. 

Symptoms may include:

• Rapid heart rate 
• Confusion/disorientation
• Nausea/vomiting
• Severe headache or migraine 
• Fainting/loss of consciousness

For more information on recognizing dehydration symptoms, check out our guide on hydration.

CAN DEHYDRATION CAUSE MIGRAINES AND HEADACHES?

Yes, dehydration can trigger migraines and headaches.

Migraine attacks are often linked to fluid imbalances and inadequate sodium or potassium levels. Fluid loss reduces blood volume, causing blood vessels to dilate, which leads to migraine symptoms such as nausea, fatigue, and severe headaches.

Research has consistently shown that dehydration is a frequent migraine trigger. Sodium intake through electrolyte solutions or salt can help provide relief and may prevent migraines.

However, it’s important to note that excessive dietary salt intake, especially from processed food, can lead to high blood pressure in some individuals, which may contribute to headaches too. Balancing dietary sodium and fluid intake is key to managing both dehydration and other potential headache triggers.

If you suffer from migraines, it’s important to consult a doctor for personalized advice and to rule out underlying conditions.

SALT FOR MIGRAINES AND HEADACHES 

Sodium plays a critical role in regulating hydration and fluid balance in the brain. A lack of sodium can disrupt this balance, leading to migraines and dehydration-related headaches.

Salt water, or electrolyte supplements containing sodium, may provide some migraine relief by replenishing sodium levels and improving blood flow. More specifically, pink Himalayan salt provides sodium along with trace minerals like potassium and magnesium, which further enhance hydration.

Research suggests that replenishing sodium levels during or after dehydration may help relieve migraines and prevent their recurrence.

However, too much salt can have adverse effects, including high blood pressure, which may contribute to headaches in some individuals. Thus, for some, reducing salt may be the right move for migraine treatment.

It's essential to balance salt intake and consult a healthcare provider if you experience chronic migraines or headaches.

OTHER TYPES OF HEADACHES AND HOW TO RELIEVE THEM

Not all headaches are caused by dehydration. Different types of headaches have unique triggers and remedies, and understanding these distinctions can help you find relief. Here’s a breakdown of common headache types and their associated treatments:

• Tension Headaches: Often caused by stress, poor posture, or muscle strain. Remedies include proper hydration, rest, gentle stretching or exercise, and stress management techniques.
• Sinus Headaches: Linked to allergies, sinus infections, or colds. Relief may come from hydration, steam inhalation, saline rinses, or a warm shower to loosen sinus pressure.
• Exertion Headaches: Triggered by intense physical activity or overexertion. Rehydrating with an electrolyte-rich drink and allowing time for recovery can often alleviate symptoms.

Natural remedies like caffeine, hydration, and adequate rest may also help reduce the severity of some headache types.

However, if headaches persist, become more frequent, or worsen over time, it’s essential to consult a doctor. Persistent headaches could indicate underlying health conditions that require medical attention.

REHYDRATING THE RIGHT WAY

Effective hydration isn’t about drinking water alone—dietary salt, such as from sea salt or table salt, supports fluid retention and electrolyte balance. 

While drinking water is vital for hydration, consuming too much without adequate sodium intake can dilute sodium levels and lead to hyponatremia, a potentially serious condition marked by symptoms like fatigue, nausea, and confusion.

Electrolyte supplements can be a convenient option for those with higher hydration needs, such as athletes or individuals in hot climates. They help restore sodium and other minerals lost through sweat, supporting fluid balance and hydration. 

Whether through dietary choices or supplements, the goal is to maintain a healthy electrolyte balance tailored to your body’s needs.

TL;DR SALT WATER FOR MIGRAINES - DOES IT WORK?

Dehydration is a common trigger for headaches and migraines, often due to fluid and sodium imbalances.

Sodium intake can help restore hydration and alleviate dehydration-related symptoms, including migraines and headaches.

For those prone to dehydration or migraines, replenishing sodium through dietary sources, a pinch of salt and lemon juice in water, or electrolyte supplements may offer relief.

Always consult a healthcare provider if you experience frequent migraines, as they could signal an underlying condition or require specialized treatment.