Summertime can be brutal on someone living with migraine. The heat, humidity, sunshine, and so much more can all trigger a migraine attack. When you combine the excitement of a summer vacation with the stress of traveling, you can have the perfect storm for a summer migraine. Here are 3 tips to help make your vacation more migraine-friendly. 

How Can You Survive Migraine…?

1. At the Beach

Before you put your toes in the sand, take some time to prepare for your day at the beach. Check the weather forecast and pack your beach bag accordingly. Don’t forget to pack these things: 

• Medications and/or migraine devices – keep these out of the heat and sun as much as possible.
• Dark sunglasses with UV protection.
• A hat or visor with a wide brim. 
• Fragrance-free sun protection and bug spray.
• A spray bottle filled with cool water for misting yourself.
• Plenty of fresh water and/or drinks with electrolytes. 
• Snacks, especially hydrating ones like fruits and vegetables.
• Ice and an ice pack or migraine hat.
• An umbrella to provide shade and a comfortable chair
• A mini portable fan – if you have one!
• Migraine snacks in case you get an attack (examples that may help include caffeinated drinks, carb or salty-based snacks, etc.).

Keep your ice pack, migraine hat, and medications cool in a cooler with ice, and head to the beach in the morning before it gets too hot and crowded. Visit the shops on the boardwalk to cool down and enjoy some gentle movement. Do not feel ashamed or guilty if you begin to experience migraine symptoms, and leave early if you need to. 

2. At the Amusement Park

Theme, amusement, and water parks are all popular vacation destinations in the summer. Along with bringing the beach items listed above, there are other ways you can help, including being mindful of how you schedule your days.  

• Parks usually have entertainment shows that offer seating, allowing you to rest and escape the sun. Some of these shows may even be inside with air conditioning. To escape the heat, schedule viewing these shows throughout your day. 
• Restaurants inside the parks can offer a respite from the sun and heat, so consider eating inside rather than outside.  
• Remember to wear loose, comfortable clothing and shoes that allow for easy walking. 
• Bring a cooling fan to wear around your neck. Or, bring a hand towel you can run under cold water in the restroom and wear around your neck to cool off if you tend to run hot. 
• Find out where the first aid station is, and don’t be afraid to go there if you’re not feeling well or need some time to recover. 
• If you have trouble walking long distances or standing for extended periods, you may want to consider renting a mobility scooter. 
• Finally, consider visiting parks in the morning and evening when they are less crowded. And again, don’t be embarrassed to find a spot to rest or leave if you need to. 

3. On Overnight Stays

Any change in the environment, whether you’re staying at a hotel, Airbnb, or with family, can trigger migraine attacks. 

• When booking a hotel room, ask for a room that hasn’t been cleaned with chemicals and has no added scents, such as those from diffusers or plug-ins. You can also request a room that is not located near a smoking area. 
• If you are staying with friends or family, remember to let your host know ahead of time that you may need a space or room where you can retreat from the activities – a room that is dark, cool, and quiet, where you can lie down and rest. 
• As much as possible, try to stay on a regular sleep routine. 
• Schedule time for rest – put it on your calendar! There is often a lot of “new” or “different” activities during a vacation, and the migraine brain doesn’t tend to like change. As a result, getting a good night’s sleep may not be enough. With all the vacation activities, you may need extra rest or time to recover. Add time to your daily schedule for naps, reading, or simply sitting in the air conditioning. Resting is not a waste of time. It is one way to ensure you can enjoy as many activities as possible with the lowest amount of pain. 
• If possible, bring your own pillow to ensure you have the correct support for your head and neck. Additionally, consider bringing earplugs and a sleep mask, if these are helpful to you.

Take Care Of Yourself!

Above all, remember that this is YOUR vacation. You deserve to enjoy this time with family or friends, so don’t feel guilty about prioritizing your health. Use your Migraine Action Plan to manage triggers, symptoms, and full-blown attacks. Let your travel companions know you may need accommodations, and have your acute treatments available at all times. And, most of all, remember to have fun and take lots of pictures! 

Let Us Know…

How do you manage migraine attacks while on vacation? What must-haves do you pack in your suitcase? How do you stay cool during hot, sunny days? What accommodations do you need to ask for from your travel companions, hotel, airline, and more?