Dr. Jordan Sudberg on the Surprising Link Between Dehydration and Headaches
Headaches are among the most common health complaints worldwide, affecting millions of people daily. While stress, poor posture, or lack of sleep are often blamed, one of the most overlooked culprits is dehydration. According to Dr. Jordan Sudberg, a renowned pain management specialist, many people experiencing persistent or recurring headaches may simply not be drinking enough water.
In this article, Dr. Sudberg sheds light on how dehydration can lead to headaches, the warning signs to watch for, and how staying hydrated can serve as a simple yet effective strategy for pain prevention.
How Dehydration Triggers Headaches
The human body is composed of nearly 60% water, and every system depends on proper hydration to function. When fluid levels drop—even slightly—your body reacts, and one of the earliest symptoms may be a headache.
“Dehydration reduces blood volume, which in turn affects oxygen and nutrient delivery to the brain,” explains Dr. Jordan Sudberg. “As a result, the brain may temporarily contract or shrink slightly due to fluid loss, pulling on pain-sensitive membranes and triggering a headache.”
Moreover, dehydration can affect the balance of electrolytes, such as sodium and potassium, which are crucial for nerve and muscle function. Imbalances in these elements can contribute to tension-type headaches or even migraines.
Recognizing Dehydration-Related Headaches
Dr. Sudberg emphasizes that not all headaches are the same—and identifying a dehydration-related headache can help in choosing the right treatment. Some common signs that your headache may be linked to dehydration include:
- A dull, persistent ache (often felt at the front or back of the head)
- Increased pain with movement, such as bending down or walking
- Dry mouth and lips
- Dark yellow urine or infrequent urination
- Dizziness or lightheadedness
- Fatigue or difficulty concentrating
“If you wake up with a headache, especially after a night of drinking alcohol or consuming salty foods, dehydration is likely playing a role,” adds Dr. Sudberg.
How Much Water Do You Really Need?
While the “8 glasses a day” rule is a helpful guideline, hydration needs vary based on factors such as body size, activity level, climate, and diet.
Dr. Sudberg recommends paying attention to your body’s cues. “If you’re thirsty, you’re already mildly dehydrated,” he says. “Aim to sip water throughout the day, and increase your intake if you’re sweating, exercising, or spending time in hot environments.”
Incorporating water-rich foods like cucumbers, melons, and leafy greens can also support hydration, especially for those who find it difficult to drink plain water consistently.
Preventing Headaches Through Hydration
Staying hydrated is one of the simplest and most natural ways to prevent headaches—without medication or invasive treatment. Here are Dr. Sudberg’s top hydration tips for headache prevention:
- Start your day with a glass of water: Rehydrate after a night’s sleep before reaching for coffee or tea.
- Carry a reusable water bottle: Having it on hand serves as a visual reminder to drink more often.
- Infuse your water with fruit: Lemon, cucumber, or mint can enhance flavor and make drinking water more enjoyable.
- Set hydration reminders: Use your phone or smartwatch to prompt you every hour to take a sip.
- Monitor your urine color: Pale yellow is a good indicator of proper hydration.
When to See a Specialist
If you’re consistently hydrating and still experiencing frequent or severe headaches, Dr. Jordan Sudberg recommends consulting a pain management specialist to rule out other causes such as migraines, tension-type headaches, cervical spine issues, or neurological conditions.
“Hydration is a great starting point, but chronic pain deserves a deeper look,” he says. “Our goal is always to treat the root cause—not just the symptoms.”
Final Thoughts
The connection between dehydration and headaches is real—and surprisingly common. As Dr. Jordan Sudberg points out, a simple lack of water could be the underlying cause of your discomfort. By staying mindful of your hydration habits and recognizing early warning signs, you can reduce the frequency and severity of headaches while supporting your overall health and energy levels.
So, next time a headache strikes, don’t just reach for the painkillers—reach for a glass of water first. Your body (and brain) will thank you.
