Cold-related headaches: A runny nose, sneezing, sore throat, and that throbbing head. The common cold is unpleasant on its own, so why does a headache pile on?
What is a cold?
The common cold is a viral infection, most often from rhinoviruses, that targets the nose, throat, and sinuses. It spreads through droplets in the air, close contact with someone who’s ill, or by touching contaminated surfaces and then your face.
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Typical symptoms include sneezing, sore throat, cough, mild fever, and fatigue.
Why do colds trigger headaches?
Headaches during a cold aren’t random; they’re part of how the virus affects your body.
Sinus pressure:
Your sinuses are small, air-filled spaces in the forehead, cheeks, and behind the nose. During a cold, their lining becomes inflamed, and mucus can build up rather than drain. That trapped pressure creates a heavy, throbbing pain around the forehead and eyes, often called a sinus headache.
Inflammation from the immune response:
When your immune system fights a cold, it releases chemical signals that cause inflammation. Blood vessels dilate and pain pathways are activated, which can spark or intensify a headache.
Dehydration can worsen a cold headache:
When you’re sick, it’s easy to get dehydrated without noticing. You may drink less, and fever or sweating can increase fluid loss. Even mild dehydration can trigger headaches, so if your head throbs during a cold, not getting enough fluids may be part of the problem.
How to treat cold-related headaches?
- Hydrate: Sip warm water, herbal tea, or clear soups. Fluids thin mucus, support your immune system, and help prevent dehydration headaches.
- Rest: Your body does its best repair work during sleep. Build in extra downtime.
- Use pain relief wisely: Avoid doubling up on products that contain the same ingredient.
- Steam it out: A hot shower or careful steam inhalation can loosen mucus and ease sinus pressure.
Seek medical advice if headaches are severe, persistent, or accompanied by a high fever, stiff neck, confusion, or facial swelling.
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Cold-related headaches are frustrating but rarely serious. They’re usually caused by sinus pressure and inflammation. Prioritise rest, stay well-hydrated, and go easy on yourself while your body heals.