College life can be exhilarating—late nights studying, socializing with friends, attending events, and experiencing new things. However, it can also be a breeding ground for illnesses. From crowded dormitories and communal spaces to late-night study sessions, college students face unique challenges when it comes to staying healthy. Whether it’s the flu, respiratory infections, mononucleosis (mono), or more serious concerns like bacterial meningitis, students are often exposed to various germs in close quarters. Getting sick can quickly interfere with academic performance, social activities, and overall well-being.
Fortunately, with a few simple habits and strategies, students can significantly reduce their risk of getting sick and boost their immune systems. According to health experts, the key lies in focusing on personal hygiene, getting proper rest, maintaining smart social habits, and being mindful of your environment. Here are some essential tips for staying healthy and avoiding illness while living on campus.
1. Stay Up-to-Date with Vaccinations
Vaccines are one of the most effective ways to prevent infectious diseases. Keeping up with your school’s recommended vaccination schedule is crucial, especially for common illnesses like the flu and COVID-19. Isabel Valdez, a physician assistant at Baylor College of Medicine in Houston, strongly advises students to get the annual flu shot and COVID-19 vaccine. “Once you get the flu or COVID-19, you may be out for a week or two, feeling under the weather,” Valdez says. These illnesses can be debilitating and easily spread in college dorms and classrooms. Staying current on vaccines can protect both you and those around you.
2. Wash Your Hands Regularly
Hand hygiene is one of the simplest yet most effective ways to prevent the spread of germs. College students interact with many high-touch surfaces daily, such as door handles, desks, and keyboards. Germs from these surfaces can easily transfer to your hands and then to your face. Make it a habit to wash your hands frequently with soap and water, especially before eating or touching your face. If soap and water aren’t available, carry alcohol-based hand sanitizer with you to keep germs at bay.
3. Prioritize Sleep for a Strong Immune System
Late-night study sessions, social events, and stress can make it easy to skimp on sleep in college. However, getting at least seven hours of sleep each night is vital for maintaining a healthy immune system. Sleep helps your body produce cytokines, proteins that fight infection and inflammation. According to Valdez, a lack of sleep weakens your immune system, making it harder for your body to combat illnesses. If you want to stay healthy on campus, make sleep a priority.
4. Practice Kitchen Hygiene
Living in a dorm can limit kitchen space, and some students resort to washing dishes in bathroom sinks, which are breeding grounds for germs. This can increase the risk of food poisoning, especially from harmful pathogens like E. coli or norovirus. To avoid contamination, always use the designated kitchen areas to handle, store, and clean food and utensils. If you don’t have access to a proper kitchen, consider using a communal microwave for cooking, and make sure to clean up thoroughly after each use.
5. Disinfect After Physical Activity
College students often engage in physical activities like gym workouts, sports, or fitness classes, which are excellent for overall health. However, public gyms, locker rooms, and shared sports equipment can be breeding grounds for staph infections, including MRSA (Methicillin-resistant Staphylococcus aureus), a dangerous and antibiotic-resistant bacteria. To reduce the risk of infections, always shower immediately after exercising, avoid sharing towels, and wipe down gym equipment with disinfectant before and after use. Dr. William Schaffner, an expert from Vanderbilt University, emphasizes, “If you notice any skin infections, don’t ignore them—have them inspected by a healthcare provider.”
6. Protect Your Feet
Foot infections, including athlete’s foot, plantar warts, and MRSA, are common in areas like dorm showers, locker rooms, and poolside areas. These infections are easily picked up from walking barefoot in public spaces. Always wear flip-flops, sandals, or shower shoes in communal areas to protect your feet from harmful fungi and bacteria. If you notice any signs of infection, such as redness, itching, or swelling, seek medical attention promptly.
7. Avoid Sharing Drinks, Utensils, and Personal Items
Mononucleosis (mono), often referred to as the “kissing disease,” spreads easily through saliva. However, it can also be transmitted by sharing drinks, water bottles, or eating utensils. This not only applies to mono but also to other contagious illnesses like the flu, strep throat, and COVID-19. To reduce the risk of infection, avoid sharing personal items, especially drinking glasses and utensils. This simple habit can go a long way in keeping you healthy.
8. Be Mindful of Crowded Spaces and Avoid Smoking
Crowded settings, such as parties or large social gatherings, can promote the spread of infections like bacterial meningitis, a serious inflammation of the brain and spinal cord. Schaffner notes that “if you’re standing within a foot or two of people, laughing and singing, that close contact will promote the spread of the bacteria.” Additionally, smoking can irritate the nose and throat, which may increase your susceptibility to infections. To avoid contracting meningitis and other infections, be cautious in crowded areas and avoid smoking, which weakens your body’s defenses.
9. Keep Your Distance from Sick Friends
While you can’t always avoid close contact with a sick roommate or friend, you can take precautions. If someone in your dorm or apartment is unwell, make sure to wash your hands frequently and disinfect shared surfaces like doorknobs, light switches, and counters. Consider wearing a mask if you’re in close proximity to someone who is sick. These extra steps can help minimize your risk of getting infected.
10. Practice Safe Sexual Health
Sexually transmitted infections (STIs) don’t always show visible symptoms, so it’s essential to protect yourself during sexual activity. Always use condoms to prevent the transmission of STIs, including chlamydia, gonorrhea, and herpes. The more sexual partners you have, the higher your risk of contracting an STI. Regular checkups at your campus health center are also important to monitor your sexual health and prevent the spread of infections.
11. Eat a Nutritious Diet and Stay Active
A balanced diet and regular exercise are essential for maintaining overall health. The Centers for Disease Control and Prevention (CDC) recommend that college students eat plenty of fruits and vegetables, limit processed foods and sugary snacks, and get at least 30 minutes of physical activity most days of the week. Staying active helps strengthen your immune system and improve your overall well-being.
12. Seek Medical Help When Necessary
If you experience symptoms like skin irritations, sore throat, fever, or nausea, don’t hesitate to seek medical help. Your campus health clinic is a great resource for treating minor illnesses and preventing them from becoming more severe. Early intervention can help you recover quickly and prevent the spread of infections to others.
By following these simple yet effective tips, college students can reduce their risk of getting sick and enjoy a healthier, more productive college experience. Whether it’s getting vaccinated, practicing good hygiene, or eating a balanced diet, taking care of your body will help you stay in top shape during your time on campus.
