Keep Getting Headaches? This Could Be Why

Headaches are one of the most common complaints most of us experience at some point in life, whether occasionally or on a regular basis. They can stem from many causes, including stress, fatigue, hormonal changes in women, vision problems, and various medical conditions. But before rushing to schedule medical tests or specialist appointments, there may be a simpler place to start.

On her radio show on 103FM, dietitian Dr. Maya Rozman explains that everyday eating and drinking habits play a major role in headache frequency and intensity. “Certain foods, the amount of water we drink, and even the types of beverages we choose can directly influence headaches, from mild discomfort to full migraines,” she says. “In many cases, a small dietary adjustment or avoiding a specific trigger can noticeably improve quality of life with very little effort.”

Hydration: The Most Overlooked Trigger

Dr. Rozman begins with what she calls the most common and underestimated cause of headaches: dehydration. “Insufficient water intake is the number one trigger for headaches,” she emphasizes. “If you tend to forget to drink or simply don’t enjoy water, it’s time to turn hydration into a habit.”

She recommends practical strategies such as setting phone reminders or carrying a reusable water bottle throughout the day. Drinking a glass of water before each meal can help maintain hydration and, according to studies, may even reduce daily calorie intake without conscious effort. While all liquids technically contribute to hydration, some beverages, such as diet cola, may actually trigger headaches. “If plain water isn’t appealing, try sparkling water or water with a slice of lemon,” she suggests.

Skipping Meals Can Lead to Headaches

Another common cause is irregular eating. “If you’ve had a hectic day, barely ate, and come home with a headache, it may not be stress at all,” says Dr. Rozman. “It could simply be that you didn’t eat.”

Skipping meals can cause fluctuations in blood sugar and blood pressure, both of which can trigger headaches. Eating at consistent times throughout the day helps reduce headache frequency, regardless of what’s on the plate. “Of course, I always encourage balanced, nutritious meals,” she adds, “but for people prone to headaches, consistency matters just as much. Even if you’re not very hungry, don’t skip meals.”

Caffeine: Friend or Foe?

Caffeine’s relationship with headaches is complex. “This is where self awareness is essential,” Dr. Rozman explains. “Some studies suggest caffeine can trigger headaches, while others show that for regular coffee drinkers, stopping caffeine suddenly can actually cause them.”

Caffeine appears in many everyday drinks, including coffee, tea, regular and diet colas, and even cocoa in smaller amounts. Research, particularly among teenagers, shows that reducing caffeine intake can significantly decrease headaches, along with anxiety, sleep disturbances, and digestive issues. “If you feel dependent on caffeine, you don’t necessarily have to quit completely,” she says. “Even cutting back can make a difference.”

Alcohol and Headaches

Alcohol is another well known contributor. “Once the immediate effects of alcohol wear off, many people are left with anything from a mild to a severe headache,” Dr. Rozman notes. Alcohol affects the brain directly and also promotes dehydration, which further increases the likelihood of head pain.

Identifying Your Personal Triggers

So how can you figure out what’s causing your headaches? Dr. Rozman recommends keeping a simple food and drink diary. “Write down what you eat and drink, mark anything you suspect might be a trigger, and then try reducing those factors for a few days,” she advises.

Often, she concludes, the solution is surprisingly simple. “Small changes in diet and hydration can significantly reduce headaches and greatly improve daily quality of life.”