When you’re having a migraine attack, you may be willing to try just about anything to find relief, even if it means drinking salt water. Salt water is known to be a popular folk remedy to relieve migraine naturally and instantly. But the relationship between salt water intake and migraine is complicated and not well understood. In fact, scientists are still trying to pinpoint the connection between the two.

To date, research on salt water for migraine is mixed, and there are no hard-and-fast rules on whether you should increase or decrease your salt intake. But researchers have shown that drinking plain water — and staying well hydrated — is an effective way to reduce the frequency and severity of migraine attacks.

If you’re curious about the role that salt water, and salt in particular, plays in migraine, read on to see what current research actually shows.

What Research Says About Salt and Migraine

Research on the role of salt or sodium chloride in migraine is either mixed or inconclusive. Scientists have yet to determine if adding salt to your diet can reduce migraine or worsen it. Likewise, researchers are still trying to determine the impact of a reduced-salt diet and its impact on migraine. Here are several key research findings.

Effects of Higher Salt Intake

One 2021 study found that too much sodium may make migraine attacks worse. In fact, the researchers found that when people had higher sodium levels in their 24-hour urine sample, they tended to have longer and more severe migraine attacks. That said, the study doesn’t link a high-sodium diet definitively to migraine.

Effects of Lower Salt Intake

An older study from 2016 published in the journal Headache found that when people consume less sodium, they may have fewer migraine attacks. Interestingly, the influence of a lower-salt diet was observed only in men and in women with a lower body mass index (BMI). Women with higher BMI scores did not experience the same migraine relief.

Potential Downsides To Drinking Salt Water for Migraine

If you’re like most Americans, you likely already consume enough salt. In fact, the Centers for Disease Control and Prevention (CDC) estimates that the average adult in the U.S. consumes about 3,300 milligrams of salt each day — an amount that is well over the recommended daily sodium intake of 2,300 milligrams.

Following the typical American diet that is rich in salty foods has been linked to hypertension (high blood pressure), heart disease, fluid retention, and stroke. Not to mention, a diet high in salty foods can also be addictive. For instance, when you don’t get enough salt, you may experience withdrawal-like symptoms, including rebound migraine, until you take in more salt.

Consequently, if you regularly eat processed foods with high salt content and then suddenly eat a low-sodium diet, this can cause severe headaches. Then, as soon as you eat more salt, the pain dissipates. The end result is a vicious cycle, which is why drinking salt water to relieve migraine attacks may do more harm than good.

When Electrolytes Might Be Needed

Approximately one-third of people say that dehydration is a trigger for a migraine headache. For some people, even the smallest amount of dehydration can lead to excruciating migraine symptoms. Meanwhile, drinking plenty of water may actually help reduce migraine frequency, as well as the length and severity of migraine symptoms.

To stay adequately hydrated, most health experts recommend drinking at least eight 8-ounce glasses of water each day. Some people may even need to drink electrolyte drinks to stay well hydrated and keep migraine attacks at bay. Sports drinks or Pedialyte, an electrolyte drink designed for kids that helps replace lost electrolytes, may be good additions to your regimen. But adding salt, which is also an electrolyte, to plain water may not be right for everyone.

Before drinking salt water to address an electrolyte imbalance, talk with your neurologist or headache specialist. In the meantime, follow the migraine treatment plan recommended by your healthcare provider and focus on managing your personal migraine triggers.

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