Many food triggers cause migraine attacks, but did you know that not drinking enough water is also a sure-fire way to invite migraine headaches?  Chronic dehydration is a common migraine trigger.  Even if you drink plenty of water, you stand a chance of suffering from severe dehydration.  Some symptoms of chronic dehydration are dry, cracked lips, flaky skin, and reduced skin elasticity.

If you drink 64 ounces of water each day and still dehydrate easily, then you need to consume more electrolytes.  There are many popular sports drinks and other electrolyte supplements in the stores, but you can make your own version of Gatorade with the handy recipe included at the end of this article.

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Listed below are 15 tips for getting your recommended dose of H20 every day:

1. Good morning, now drink! Keep a water bottle handy next to your bed, and you’re more likely to remember to have that first morning gulp as soon as you wake up.
2. Don’t even think about it. Make a ritual of having a drink of water every time you sit down to work, walk into the kitchen to fix something to eat, or answer the telephone.  If you associate everyday actions with drinking a glassful of water, then you are going to get your daily supply of H20 without even trying.
3. Just a spoonful of lemon…Can’t tolerate the taste of sink water?  Add a few squeezes of fresh lemon juice to make it more palatable.  In a pinch, you can substitute a few teaspoons of bottled lemon juice.
4. Kick the caffeine habit. Caffeinated drinks like coffee, tea, and colas don’t hydrate you.  Rather, they make you lose more water every time you urinate.  Instead, have a cup of caffeine-free herbal tea, or even just a steaming mug of hot water with lemon and fresh mint leaves.  You’ll be trading in a bad habit for a better one, and boosting your daily water intake at the same time!  Talk about a win-win scenario.
5. Start spreading the news. Tell your friends about your new 64-ounce-per-day water challenge.  Maybe they’ll want to join in with you?  Taking on a new habit is easier when you do it with friends and family.
6. Fly with it. Take a cue from the Fly Lady, and purchase a good sturdy water bottle that will meet all your needs.  Don’t have time to shop around?  She’s already done the work for you.  Her stainless steel water bottle fits  in standard  car cup holders, has a wide mouth for adding ice cubes, doesn’t sweat all over the place, has interchangeable carrying straps, and is top-rack dishwater safe.  Functional, durable, ecological, and for $12.95, it won’t break your wallet
7. Take it with you. Now that you’ve purchased your own personal water jug, don’t leave home without it!  Do you live in a two-story house?  Don’t leave your water bottle behind.  Make a point of carrying it with you before you go up or down the stairs.
8. Take baby sips. Do you have a hard time swallowing big gulps of water?  Purchase a package of straws, and slip one into a nice tall glass of water.  Ask any kid- straws make drinks taste better!
9. Have a water sandwich. That is, sandwich meals and snacks between sips of water.  Take a drink before and after each bite, or at least before and after each meal.  Not only will it encourage you to drink more water, but you’ll also feel full quicker and eat less!
10. Pure and simple does it. Do you live in a hard-water area?  Don’t waste money on bottled water.  Install a water filter for healthy, clean-tasting water every time you turn on the tap.
11. Fill ‘er up! Any time you pass by a water fountain while you’re out and about, grab your water bottle, and help yourself to a refill.
12. Have a drink with that shake. Every time you sweat, you lose bodily fluids, and that could lead to severe dehydration.  Remember to replenish your water supply before and after workouts.
13. When the heat is on, turn up the volume. During the hot summer months of July and August, aim to drink more water than usual, especially if you live in an area that is prone to heat waves.  The summer season usually sees a spike in hospital visits resulting from dehydration, so avoid becoming a victim at all costs.
14. Feeling nauseous? One of the symptoms of chronic migraines is the frequent need to vomit.  If you suffer from extreme nausea, or any other condition that causes vomiting, remember to replenish your body with fluids in order to avoid dehydration.  A cup of hot water seeped with fresh ginger might even quell that sick-to-the-stomach feeling.  
15. Gator-who? Save money and cut back on food coloring: make your own sports drink.  It’s easy!  This recipe includes a natural form of potassium chloride, orange juice.

• First, mix ¼ cup of sugar and ¼ teaspoon of salt with ¼ cup of hot water to dissolve.
• Add ¼ cup of orange juice, 2 tablespoons of lemon juice, and 3 ½ cups of ice-cold water.
• That’s it!  Eight ounces of this electrolyte sports drink has 50 calories and 110 mg of sodium.

More good reads:

6 Safe Migraine Treatments for Pregnant Moms

Best 10 Hospitals in the USA for Chronic Migraine Patients

Sources:

Chronic dehydration as migraine trigger

Water & 20 Tips For Getting Your 8 Glasses Daily

9 Tips: How to Drink More Water

12 Tips to Drink 8 Cups a Day