[Editor's Note: This post was originally published in November 2013 but has been updated.]

Whether you're jetting off on vacation or traveling for work, migraines have a way of showing up at the worst possible moments. Long flights, disrupted routines, new foods, and environmental changes can all set the stage for a migraine attack—especially when your defenses are down.

But with a bit of planning and the right tools in your travel kit, it is possible to enjoy your trip without fear of an incoming headache. Here's how to stay one step ahead of your migraines when you're away from home.

1. Plan Ahead to Minimize Stress

Stress is a major migraine trigger—and travel is full of it. From airport delays to last-minute packing, even the excitement of going somewhere new can put your nervous system on high alert.

To keep stress at bay:

• Build buffer time into your travel itinerary.

• Download boarding passes and maps ahead of time.

• Bring comfort items like a neck pillow, noise-canceling headphones, or tinted glasses for light sensitivity.

• Most importantly, talk to your doctor in advance about managing your migraine medications while traveling, especially if you're crossing time zones or taking medications that must be taken at specific intervals.

If you're going on a cruise, flying, or planning to drive through the mountains, ask your physician about motion sickness medications—and whether they could interfere with your migraine treatment plan.

2. Stick to a Sleep and Meal Schedule

Disruptions in sleep and meals are common travel pitfalls—and both are common migraine triggers. Even one skipped meal or a late-night arrival can tip the balance for someone who is migraine-prone.

Here’s how to stay on track:

• Prioritize sleep the week before you travel.

• Try to keep your sleep schedule as close to normal as possible, even if you're in a new time zone.

• Pack migraine-safe snacks for the journey in case meal options are limited.

• Avoid caffeine and known dietary triggers like MSG, aged cheeses, or processed meats—especially in unfamiliar restaurants.

If jet lag tends to trigger migraines for you, consider easing into a new time zone gradually by adjusting your bedtime a few days before departure.

3. Stay Hydrated and Know Your Physical Limits

Dehydration and physical exertion are two commonly overlooked migraine triggers—particularly during travel. Whether you're exploring a new city on foot or lounging on a tropical beach, hydration is key.

Bring a refillable water bottle and aim to drink consistently throughout the day. If you're spending time outdoors or flying, increase your fluid intake even more.

Also, don’t push yourself to the brink of exhaustion. Build rest days into your trip if you're doing a lot of sightseeing or physical activity. Listen to your body, and don’t be afraid to take breaks if you feel a headache coming on.

4. Prepare for Weather and Altitude Changes

Changes in altitude, temperature, and humidity can impact migraine sufferers more than they realize. Shifts in barometric pressure have been known to trigger headaches, and moving from cold climates to hot, humid environments (or vice versa) can put your system into overdrive.

What can help:

• Monitor the weather forecast for your destination.

• Pack layers to help your body adjust gradually to temperature changes.

• If you're prone to weather-triggered migraines, speak with your provider before your trip about preventive options or rescue medications.

5. Keep a Travel Migraine Diary

New foods. Different routines. A fresh environment. Travel can be a valuable opportunity to learn more about your migraine triggers—and what helps you cope.

Consider keeping a small migraine diary while you're away. Log what you eat, how you sleep, how you're feeling, and any headache symptoms you experience. This can help you spot patterns and work with your doctor to refine your treatment strategy after you return.

Final Thoughts

Traveling with migraines doesn’t have to mean avoiding adventure. With thoughtful planning, a proactive mindset, and a few simple strategies, you can minimize the risk of a migraine and make the most of your time away.

And if migraines do strike? Be kind to yourself. Have your medications on hand, know your early warning signs, and take time to rest when needed.

Wherever you go, peace of mind is the best travel companion.