Summertime means an increase in headaches and migraine attacks for many people. Here are some ways to keep them at bay in these hot, humid months.

1. Stay hydrated. Dehydration is a big cause of headaches and can trigger migraine attacks. It takes an average of 64 to 80 oz of water to replace what our bodies lose every 24 hours. Water is your best bet, since caffeine and alcohol can be dehydrating. Sports drinks can be a good option, but be aware that many contain high quantities of sugar.

2. Protect yourself from the sun. The brightness of sunshine and glare off surfaces can be a trigger. OutdoorTheraSpecs are one way to protect yourself. In addition to lenses that filter the most problematic lightwaves, our styles seek to minimize the amount of light that comes in above and to the sides of the frames. Wearing a hat or carrying an umbrella also reduce the sun’s impact.

3. Manage the heat. Try to limit your outside activities to cooler parts of the day. Some people prefer the cooler temperatures of morning hours, while others do better after the sun goes down even if the absolute temperature is a little higher later in the day. When you’re outside, stay in the shade as much as possible. You can cool off by wrapping a wet bandana around your neck, spraying yourself with water, or putting an icepack against your skin. If you’re really sensitive to heat or live in a particularly hot climate, consider a cooling vest to keep the heat down. (I got one a couple summers ago and LOVE it.)

4. Stick to your schedule. Keep your sleep, meals, and exercise on the same schedule in the summer as the rest of the year can keep migraines at bay.

5. Watch out for odors and chemicals in sunscreens and insect repellents. If odors or chemicals are a trigger for you, summer products can be a minefield. If odors are a problem for you, look for scent-free products and watch out for “natural” insect repellent (strong essential oils usually replace chemicals in these products). If chemicals are your nemesis, read labels carefully and check the Environmental Working Group’s databases of chemicals in beauty products and sunscreen. If you still can’t find a good option, chemical-free sun-protective clothing can be a great alternative.