By Mrinmayee Takle, MD, pediatric neurologist based in Northern Virginia.
Summer brings long days, family vacations, and plenty of time outdoors. For many children and teens, the season can also bring an unwelcome guest: headaches.
While most headaches are not serious, hot weather, dehydration, and changes in routine can make them more common during the summer months. Knowing the causes and warning signs can help families keep kids feeling their best all season long.
What Is a Headache?
A headache is simply pain in the head. Causes can range from neurologic conditions to everyday factors like dehydration, poor sleep, or skipped meals. Other common but overlooked triggers can include grinding teeth at night, stress, or illness.
The most common type, the “tension” headache, often feels like a band of pressure around the head and is usually mild to moderate. Migraines tend to be more severe and can interfere with school, sports, and other activities. Symptoms may include throbbing or pulsating of the head, sensitivity to light and sound, nausea, and vomiting.
In younger children, migraines often occur on both sides of the head and may cause stomach pain or other symptoms that are more noticeable than the headache itself.
Heat, Hydration, and Other Summer Triggers
Summer can create the perfect conditions for headaches. Hot weather, increased time outdoors and dehydration are among the most common triggers. Changes in routine such as disrupted sleep due to staying up later than usual or sleeping in, skipping meals, jet lag or altitude changes from travel, bright sunlight, prolonged sun exposure and increased caffeine intake from iced coffee, energy drinks or sodas can contribute.
While the exact relationship between screens and headaches is still being studied, prolonged screen use has also been linked to headaches in children, often because of associated habits such as eye strain, poor posture and reduced physical activity. To help, encourage regular screen breaks, establish screen-free times and prioritize sleep, exercise and family activities.
Children who experience migraines during the school year may see improvement over the summer when academic stress decreases. If headaches increase as school approaches, stress may be contributing. It’s important to notice these patterns and the type of stress-free environment that lowers headaches, so parents can support their children through these transitions.
Fast Relief for Common Headaches
The best treatment is often prevention, and maintaining consistent routines can go a long way toward reducing headaches.
- Stay hydrated. Water should be the foundation of a child’s hydration plan, but electrolyte drinks can also be helpful, as long as they are low in sugar and not caffeinated. A general rule of thumb is to aim for approximately a child’s weight (in pounds) in ounces of fluids per day, up to 100 ounces, though your pediatrician can help determine the right amount for your child. A quick check: aim for pale or light-colored urine.
- Take screen breaks. The “20-20-20 rule” can help reduce eye strain. Every 20 minutes, look at something 20 feet away for at least 20 seconds. Children should also be encouraged to get up, move around and balance screen time with outdoor and physical activities.
- Keep active. Regular exercise supports healthy sleep, stress management and overall well-being, all of which may help reduce headaches.
- Prepare for outdoor activities. Families don’t necessarily need to stay indoors all summer, but it is important to plan ahead. Wear hats and sunglasses with UV protection, take breaks in the shade, limit prolonged exposure during extreme heat and schedule outdoor activities during cooler parts of the day.
At the first sign of a headache, encourage your child to drink water, move to a cooler or air-conditioned space, rest and limit bright light exposure. Over-the-counter medications such as ibuprofen or acetaminophen can be effective when used appropriately. These medications should generally not be used more than two to three days per week – frequent use can actually lead to “rebound headaches,” in which headaches become more common because of medication overuse.
Warning Signs You Shouldn’t Ignore
While most headaches are not dangerous, certain symptoms warrant prompt medical attention. Families should contact their pediatrician if headaches occur frequently, interfere with activities or don’t improve with over-the-counter treatments.
Seek medical care right away if headaches occur with a fever, stiff neck, difficulty speaking or walking, or persistent vomiting. Other concerning symptoms include headaches that wake a child from sleep or headaches that are present first thing in the morning and don’t improve.
For children with severe or chronic migraines, specialists have additional treatment options available. Depending on the child’s age, symptoms and family preferences, treatment may include infusion therapies, nerve blocks or other migraine-specific approaches.
Take-Home Tips for Families
Summer should be a time for fun, not frequent headaches. Simple habits like staying hydrated, getting enough sleep, eating regular meals and limiting time in the heat can help prevent many headaches. If headaches become more frequent, severe or disruptive, talk with your child’s healthcare provider.
Want to hear more from Children’s National experts? On The Lead in Peds podcast and Rise and Shine blog, pediatric leaders share the stories, science and practical tips shaping children’s health, from major breakthroughs to everyday care.
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