Staying healthy during cold and flu season

Lecture halls, libraries, residences and dining rooms put hundreds of people into close contact. Add stress, short sleep and travel, and it is no wonder that colds and flu sweep through campuses each year. Most of these illnesses are unpleasant but pass. Still, being sick in the middle of term can be disruptive, and some people are at higher risk of complications.

This guide offers general ways to lower your chances of getting sick, look after yourself if you do and avoid passing infections on. Health advice and available vaccines differ by country and change over time, so rely on your national health service and school health center for current guidance.

General information only, not medical advice. If you are unwell, worried about symptoms or have a condition that raises your risk, speak with a doctor, pharmacist or nurse.

Why infections spread so easily on campus

Respiratory viruses move through the air in droplets and via surfaces. Campus life creates ideal conditions.

• Crowded classrooms, buses and dining halls.
• Shared bathrooms and kitchens in residences.
• Close social contact at parties, sports and clubs.
• Late nights and heavy stress that can make you feel run-down.
• Travel at the start and end of terms that brings new germs.
• Students arriving from many regions with varied exposures.

You cannot avoid all contact, and you do not have to. A few consistent habits go a long way.

Everyday habits that reduce risk

Simple routines add up.

1. Wash your hands with soap and water regularly, especially after using the bathroom, before eating and after coughing or sneezing. If soap is not available, use a hand sanitizer where appropriate.
2. Avoid touching your face, especially eyes, nose and mouth.
3. Cover coughs and sneezes with a tissue or your elbow, and bin tissues straight away.
4. Clean shared surfaces in your room, such as door handles, phones, desks and keyboards.
5. Do not share cups, utensils, water bottles or towels.
6. Ventilate rooms by opening windows when you can.
7. Keep some distance from people who are clearly ill if you can.

Some people choose to wear a mask in crowded indoor places during peak season. Follow local health guidance and respect others' choices.

Vaccines

Vaccination is one of the main tools health authorities use against flu and some other infections. Recommendations, availability and cost vary by country, age and risk group.

• Ask your campus health center, family doctor or a pharmacist which vaccines are recommended for you and when.
• Many schools offer vaccination clinics at the start of the cold season.
• Bring your vaccination records, especially if you are an international student, as some schools require proof for certain diseases.
• If you have a health condition that raises your risk, or you live with someone vulnerable, discuss this with a clinician.

Vaccines do not provide complete protection and do not replace other habits, but they can reduce the chance and severity of illness.

Supporting your body

Healthy habits support your immune system in general, although none guarantees you will not get sick.

• Aim for regular sleep. See our sleep tips guide.
• Eat a varied diet and drink enough fluid. See nutrition basics for students.
• Move regularly, with moderate exercise that you enjoy.
• Manage stress as best you can. See dealing with college stress.
• Limit heavy drinking and avoid smoking or vaping, which can irritate your airways.
• Get outside for fresh air when possible.

Be cautious about products that claim to "boost immunity." Ask a pharmacist or doctor before taking supplements or remedies, particularly if you take medication.

When you start to feel unwell

Early action can help you recover and protect others.

• Rest as much as you can. Your body needs energy to fight infection.
• Drink fluids regularly. Warm drinks and soups can be soothing.
• Eat what you can tolerate.
• Ask a pharmacist about over-the-counter medicines that relieve symptoms, and read and follow instructions carefully. Check for ingredients that interact with other medicines or that you should avoid for health reasons.
• Monitor your symptoms and how they change.
• Take your temperature if you have a thermometer, and note the readings.

Antibiotics do not work on viruses like colds and flu, and should only be taken when prescribed for a bacterial infection. Do not take leftover antibiotics.

Staying home and protecting others

If you have a fever, feel very unwell or have symptoms that could be contagious, stay home from class and social activities until you are better and your health authority's guidance says it is safe to return.

• Tell your roommates, so they can take precautions.
• Use your own towels and utensils, and clean shared surfaces you touch.
• If you must go out, cover coughs and sneezes, keep your distance and consider a mask.
• Ask a friend to bring food, medicine or supplies so you can rest.

If you live in a residence, ask whether there is a place for sick students to isolate or a service that delivers meals.

Keeping up with coursework when sick

Illness can threaten attendance and deadlines. Prepare a plan.

1. Email your instructors early, with a brief note saying you are unwell and when you expect to return. Ask about missed material or deadlines.
2. Check your school's policy on absences, medical notes and extensions. Some schools require documentation, so ask about it. A campus health center can often provide it.
3. Borrow notes from a classmate or check shared course materials.
4. Do not push through a severe illness to make a deadline if you can request an extension.
5. Catch up gradually once you are better.

When to see a doctor

Most colds and mild flu pass with rest, but see a clinician if you:

• Have a high or persistent fever.
• Are short of breath, wheezing or have chest pain.
• Have symptoms lasting longer than expected or that improve and then get worse.
• Have a condition such as asthma, diabetes, heart disease or a weakened immune system.
• Are pregnant.
• Have severe throat pain, an earache or sinus pain that does not ease.
• Are very dehydrated, confused or extremely drowsy.

Call local emergency services for severe difficulty breathing, chest pain, confusion, fainting, a seizure or any situation that feels like an emergency.

Be alert to signs of meningitis, such as severe headache, stiff neck, sensitivity to light, fever, rash or confusion, which need urgent medical attention. Check your national health service for details.

Looking after friends and roommates

If a roommate is unwell, offer to fetch water or food, check in regularly and encourage them to see a doctor if they seem worse. If someone seems seriously ill or confused, do not leave them alone, and seek medical help.

Building a sick-day kit

Prepare before you need it. Keep a simple kit with a thermometer, tissues, a water bottle, a few easy foods, any medicines your doctor or pharmacist has recommended and a list of useful phone numbers. Having supplies at home means you can rest instead of dragging yourself to a store while unwell.

Travel, breaks and getting back to campus

Long journeys and crowded transport expose you to new germs. Carry hand sanitizer, avoid touching your face, and rest when you arrive. If you feel unwell before travel, consider whether you can postpone. After a break, ease back into routine rather than leaping into late nights.

Other illnesses worth knowing about

Colds and flu are not the only infections that circulate. Stomach bugs spread quickly in shared housing, so wash hands carefully, avoid sharing food and clean surfaces. Some infections, like meningitis, are rare but serious and need prompt attention. Your campus health center and national health service publish current advice on what to watch for and which vaccines are recommended.

Mental health during sick spells

Being ill can leave you isolated and anxious about falling behind. Message a friend, keep your plan simple and give yourself permission to rest. If low mood lingers after you recover, speak with someone.

Common mistakes

• Going to class while feverish.
• Sharing drinks, vapes or utensils.
• Skipping sleep and meals during stressful weeks.
• Taking antibiotics left over from a previous illness.
• Ignoring warning signs because of exams.
• Doubling up on medicines that contain the same active ingredient.

A quick checklist

• Locate your campus health center and ask about vaccinations.
• Wash your hands regularly and avoid sharing drinks and utensils.
• Keep a basic supply of tissues, fluids and a thermometer.
• Know your school's policy on illness and absences.
• Learn the warning signs that mean urgent care.

Final thoughts

You cannot avoid every germ, but small habits and early rest make a difference. Look after yourself, protect those around you and let a health professional guide you when something seems more serious.