Sinus Headache after exercise

After exercising or being in the sun for prolonged periods of time, I will get painful sinus headaches. It usually does not start until the night after the exercise or several hours after being in the sun.  Most of the time they start at night when my head is resting on the side. I will wake up in the middle of the night and have an excruciating headache. If I rest with the head straight back looking up at the ceiling the sinus will drain and the pain will lighten. However, the next day, I will have a sinus headache all day, and sometimes for 2-3 straight days. It seems if I hydrate enough during the day before and after exercise, it helps and I may not get a headache. I use a sinus rinse once a day that keeps the sinus's clear, but that does not always work. I only exercise for 30 minutes, but that can be enough time to set off the headaches. I have tried every sinus pill and spray, and none have worked. I am 48, and this been going on since I was in high school.