7 Effective Ways to Prevent Red Wine Headaches (and Why They Happen)

We've all been there — you’re enjoying a relaxing evening with a glass of red wine when suddenly, a throbbing headache starts creeping in. If red wine headaches are ruining your evening, you're not alone! Many people experience this discomfort, but understanding the causes can help you prevent it.

In this article, we'll break down why red wine causes headaches and offer 7 effective tips to prevent them. You don’t need to swear off red wine for good — just follow these simple strategies to enjoy it headache-free.

What Causes Red Wine Headaches?

Red wine has long been a notorious culprit when it comes to triggering headaches, particularly migraines. But what exactly causes this reaction? There isn’t a one-size-fits-all explanation, as multiple factors could be responsible, ranging from histamines to tannins and sulfites. Let’s dive into some of the leading causes.

1. Histamines in Red Wine

Histamines are naturally occurring compounds found in grape skins, and red wine contains more histamines than white wine. If you have a sensitivity to histamines, your body might overreact, leading to symptoms like headaches, stuffy nose, or even itchy skin.

Histamine intolerance can make drinking red wine a tricky game. While other foods like aged cheese and certain fish also contain histamines, wine tends to get the most attention.

Prevention Tip: Taking an over-the-counter antihistamine before drinking red wine might help mitigate histamine reactions, but always consult your doctor first.

2. Tannins Triggering Headaches

Tannins are compounds in wine that give it structure and flavor. They’re found in the skin of the grape, which means red wines are richer in tannins compared to whites. For some people, tannins may trigger the release of serotonin, a neurotransmitter linked to headaches.

Tannins are also present in foods like dark chocolate, tea, and certain nuts — if these foods trigger headaches for you, tannins might be your problem.

Prevention Tip: Try drinking wines lower in tannins, like Pinot Noir or Merlot. These wines may be gentler on your head than bolder options like Cabernet Sauvignon.

3. Sulfites in Wine

Sulfites are preservatives added to wine to extend shelf life, but they often get a bad reputation. While sulfites are known to cause breathing issues in those with asthma, they’re less likely to be the primary cause of headaches.

It’s worth noting that sulfites are present in much higher concentrations in other foods like dried fruit and chips than in wine.

Prevention Tip: If you’re sensitive to sulfites, choose wines labeled as “low-sulfite” or “sulfite-free.” Many organic wines also contain fewer sulfites.

4. Alcohol and Dehydration

Alcohol itself is a vasodilator, meaning it widens your blood vessels, which can lead to headaches. Moreover, alcohol is a diuretic, meaning it causes your body to lose fluids more quickly. The dehydration that follows is a common trigger for hangover headaches, including those caused by wine.

Prevention Tip: For every glass of wine you drink, follow it up with a glass of water. Staying hydrated is key to preventing wine-related headaches.

5. The Role of Sugar

Certain wines, especially sweet reds, can contain higher levels of sugar. When you consume sugar alongside alcohol, it can cause your blood sugar levels to spike and then crash, which may trigger headaches.

Prevention Tip: Stick to dry wines with lower sugar content, like Sauvignon Blanc or Chardonnay, to reduce the chances of a headache.

6. Tyramine

Tyramine is an amino acid that forms in foods and drinks during fermentation. It can cause blood vessels to constrict, leading to a headache for some people. Red wine contains more tyramine than white wine, making it a likely suspect in red wine headaches.

Prevention Tip: Keep track of whether other tyramine-rich foods (aged cheese, smoked fish, cured meats) give you headaches, and avoid wines that may increase your tyramine load.

7. Drinking on an Empty Stomach

Ever notice how a glass of red wine hits harder when you haven’t eaten? Drinking wine on an empty stomach can intensify its effects, including headache triggers like dehydration and low blood sugar.

Prevention Tip: Always pair your wine with food. Eating slows the absorption of alcohol and can help prevent headaches.

7 Tips to Prevent Red Wine Headaches

While understanding the potential causes of a red wine headache is half the battle, here are 7 tried-and-true tips to help you enjoy your favorite red without the pain.

1. Stay Hydrated

Alcohol dehydrates you, which can make you more prone to headaches. To prevent this, drink a glass of water between each glass of wine. This will keep you hydrated and reduce your chances of waking up with a headache.

2. Choose Wines Low in Tannins

Wines with high tannin content are more likely to trigger headaches for some people. If you suspect tannins are your issue, opt for wines like Pinot Noir or Merlot, which are lower in tannins than bolder reds like Cabernet.

3. Limit Your Consumption

Overindulgence is the quickest way to a headache. Stick to the recommended intake of one glass per day for women and two glasses per day for men. This can reduce the risk of both red wine headaches and the dreaded hangover.

4. Take an Antihistamine

If histamines are your culprit, consider taking an antihistamine before you indulge in a glass of wine. However, make sure to consult your doctor before using medication with alcohol.

5. Avoid Sugary Wines

High sugar content can worsen headaches, especially when combined with alcohol. Stick to dry wines with less sugar to minimize the chances of getting a headache.

6. Eat Before You Drink

Always have wine with a meal or at least a snack. Drinking on an empty stomach can lead to a quicker absorption of alcohol, which can trigger a headache more easily.

7. Experiment with Different Wines

If red wine consistently gives you headaches, experiment with different varieties. Certain types of wine might be more tolerable for you than others. Keeping a wine journal can help you track which wines trigger headaches and which don’t.

Final Thoughts

A red wine headache doesn’t have to mean the end of your wine nights. By understanding the causes — whether it’s tannins, histamines, sulfites, or dehydration — you can take proactive steps to enjoy wine without the pain. From choosing low-tannin wines to staying hydrated, there are several ways to prevent red wine headaches.

If headaches persist or worsen, it’s a good idea to consult with a doctor, especially if they’re severe or accompanied by other unusual symptoms. Wine should be something you savor, not something that causes discomfort. So, take a few precautions, experiment with different wines, and keep enjoying that well-deserved glass!