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A migraine patient’s brain ‘overreacts’ to things others easily tolerate. When a bunch of triggers hit at once, the pain threshold drops fast. Thus, Holi becomes a ‘perfect storm’
Strong smells are classic migraine triggers that are often overlooked at Holi gatherings. (Getty Images)
From synthetic gulal and loud music to dehydration and sleep disruption, festivals like Holi create a “perfect storm” for migraines and other headaches that are triggered by sensory overload, say doctors.
In India, nearly 15-20% of people suffer from migraines, with women disproportionately affected. Far from being just a headache, migraine is a “neurological sensitivity disorder” in which the brain has a lower threshold for sensory overload. Holi, especially in cities like Delhi, Jaipur and across North India, amplifies nearly every known trigger.
Why Migraine Puts A Brain On High Alert
Unlike tension headaches, migraine involves complex neurological pathways. The brain becomes hypersensitive to stimuli such as light, sound and smell. Pain pathways linked to the trigeminal nerve are activated, often accompanied by nausea, light sensitivity and even visual disturbances.
“It usually feels like a throbbing headache, often on one side, and can come with nausea, vomiting, and sensitivity to light and sound. Some people even see visual disturbances called aura before the headache starts,” says Dr Nitin Bhakal, Senior Consultant, Neurology, Narayana Hospital, Jaipur.
Thus, a migraine patient’s brain handles sensory information differently. “It overreacts to things others easily tolerate. When a bunch of triggers hit at once, the pain threshold drops fast. Holi, with its bright colours and intense vibe, becomes a perfect storm,” he adds.
How Strong Smells, Colours, Smoke Add To The Trigger
One of the earliest triggers begins even before the music starts. Synthetic colours, especially those laced with fragrances or chemical additives, release strong odours. Add to that the smoke from Holika Dahan, and the air becomes an olfactory assault.
“Strong smells are classic migraine triggers that are often overlooked at Holi gatherings. Synthetic colours often have chemical additives and fragrances, and Gulal powders might have artificial scents to make them more appealing. Water balloons sometimes even have colour solutions with strong odours,” explained Dr Bhakal.
The brain’s olfactory pathways are closely connected to regions that process pain and emotion. For migraine sufferers, strong smells can rapidly activate these pathways, setting off a headache cascade.
In Delhi-NCR, where air quality is already a concern, the combination of particulate matter and festival smoke compounds the effect.
Loud DJs And Sound Are Other Triggers
Holi parties are rarely a quiet affair. High-decibel DJ systems, particularly in enclosed society courtyards or farmhouses, expose attendees to prolonged noise.
Research shows that migraine patients often have brainstem hypersensitivity to sound.
“Constant noise overstimulates your hearing. Even if you don’t get pain right away, being exposed to it for a long time makes you more tired and irritable. Your nervous system stays on high alert. As the noise keeps going, your brain struggles to keep things balanced and eventually signals pain,” stressed Dr Bhakal.
Harsh Sun And Heat Exposure
March in North India brings rising temperatures and intense mid-day sunlight. Holi celebrations typically peak during late morning and early afternoon, precisely when UV glare is strongest.
Bright light is one of the most well-documented migraine triggers. “UV light and glare activate light-sensitive pathways in your retina. These pathways talk to parts of your brain linked to headaches… Lots of people with migraines already have photophobia, meaning light bothers them. Bright sun reflecting off coloured water and white clothes makes it worse. Being outside for hours without shade increases the risk even more,” explained Dr Bhakal.
Sunlight also causes vasodilation — the widening of blood vessels — which can contribute to migraine onset. Combined with physical exertion and dancing, this increases physiological stress.
Dehydration: The Silent Trigger
Between dancing, socialising and splashing colour, hydration often takes a backseat. Many people consume alcohol or sugary drinks, which can further contribute to fluid loss.
Dr Bhakal notes that many patients underestimate this factor. “Dehydration is a super common migraine trigger, even though it is so simple. During Holi, people are outside for hours, moving around, dancing, and totally forget to drink water. Some even grab sugary or caffeinated drinks instead of just plain water.
“When your body loses fluids, your blood volume drops a bit, which messes with blood flow to your brain. Your brain tissue then gets more sensitive to changes in pressure and chemical balance.”
Even a little dehydration can trigger headache in people who are prone to migraine, he added.
Skipped Meals And Sleep Disruption
Late-night gatherings, early morning preparations and irregular meals are common around Holi.
Blood sugar fluctuations are a major migraine trigger. Skipping breakfast before heading out to a celebration can lower glucose levels, increasing susceptibility.
“Irregular eating patterns alter blood sugar levels. Low blood sugar is another recognised migraine trigger. Sleep deprivation increases stress hormones and sensitises the nervous system. When sleep reduces and stimulation increases, the brain struggles to maintain stability,” Dr Bhakal points out.
Urban professionals who are already sleep-deprived during the workweek may find that festival excitement pushes their nervous system over the edge.
What Is The ‘Let-Down’ Migraine?
Interestingly, migraines may strike not during peak celebration but after it ends. This is known as a “let-down” migraine — triggered by a drop in stress hormones after a period of excitement.
During a high-energy event like Holi, adrenaline levels remain elevated. Once the celebration ends and the body relaxes, the sudden hormonal shift can precipitate a delayed headache.
How To Celebrate Holi Without Paying The Price
Doctors stress that migraine sufferers need not avoid Holi entirely. Instead, they should approach it strategically.
Hydration should begin before stepping out. Drinking water regularly, even if not thirsty, helps maintain blood volume and reduce risk. Wearing sunglasses and a cap can minimise glare exposure. Choosing natural, unscented colours reduces olfactory triggers.
Taking short breaks in a quiet, shaded area can allow the nervous system to reset. Eating a balanced meal before attending festivities prevents blood sugar dips.
For those already diagnosed with migraines, carrying prescribed rescue medication is essential. Taking preventive medication as advised by a physician before a known trigger event may also be helpful.
“Try not to stand too close to loud speakers for too long, and take short, quiet breaks to help your nervous system calm down. Eat regular, balanced meals to keep your blood sugar from going crazy. Get enough sleep the night before the festival to make yourself stronger,” says Dr Bhakal.
February 27, 2026, 12:09 IST
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