Last Updated: August 26, 2025
For some young adults, going off to college is an exciting time. Learning to take care of one’s health is as important as required coursework.
“College is a time of growth and new experiences, including learning how to care for your health,” said RHHD Population Health Manager Tamara Jones-Groves. “We want to equip these students with the tools they need to stay safe, make informed decisions and build healthy habits that last beyond the school year.”
Here are some tips for staying healthy at college:
Support Immune Function
Two of the most important things you can do to make sure your immune system is functioning properly are eating a healthy diet and getting enough sleep. If your immune system is not working as well as it should, this might put you at risk of contracting diseases that are common at colleges, including:
- Gastrointestinal infections
- Respiratory illnesses
- Sinus infections
- Sexually transmitted infections
- Meningitis
Eat a Healthy Diet
The United States Department of Agriculture (USDA) Dietary Guidelines for Americans 2020–2025 recommend the following tips for healthy eating:
- Emphasize fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.
- Include a variety of protein foods. Healthful options include seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts and seeds.
- Limit added sugars, sodium (salt), saturated fats, trans fats and cholesterol.
- Stay within your daily calorie needs.
Energy drinks might seem like a good way to fuel long study sessions. Centers for Disease Control and Prevention (CDC) recommends understanding the harmful effects of energy drinks, which often include large amounts of caffeine. Some of the harmful effects of energy drinks include:
- Dehydration (not enough water in your body)
- Heart complications (such as irregular heartbeat and heart failure)
- Anxiety (feeling nervous and jittery)
- Insomnia (inability to sleep)
Sleep Well
Good sleep is essential for health and wellbeing and can help college students stay focused, improve concentration and improve academic performance. CDC recommends taking the following steps to improve sleep:
- Go to bed and get up at the same time every day.
- Keep your bedroom quiet, relaxing and at a cool temperature.
- Turn off electronic devices at least 30 minutes before bedtime.
- Avoid large meals and alcohol before bedtime.
- Avoid caffeine in the afternoon or evening.
- Exercise regularly and maintain a healthy diet.
Get Immunized
College students should be up to date on all school-required immunizations. In addition, the Virginia Department of Health (VDH) recommends the following vaccines:
- Meningococcal ACWY
- Meningococcal B
- Human Papillomavirus (HPV)
- Hepatitis A
- Influenza
- COVID-19
Vaccines are available through your healthcare provider, pharmacies and at RHHD clinic locations.
Practice Healthy Hygiene Habits
- Wash your hands frequently.
- Cover coughs and sneezes.
- Don’t share drinks.
- Stay home when you’re sick.
Prioritize Sexual Health
- Take steps to reduce your likelihood of coming in contact with a Sexually Transmitted Infection (STI).
- Use condoms consistently and correctly every time.
- If you are sexually active:
- Get tested for STIs, including HIV, at least once a year.
- Testing is confidential and provided through most university/college student health services. RHHD offers testing on a sliding scale. Some community partners may offer free testing.
- Learn about free or low-cost medications that can prevent you from becoming infected with HIV (PrEP) or STIs (DoxyPEP) if you are exposed.
- Get tested for STIs, including HIV, at least once a year.
Prioritize Mental Health
- Practice mindfulness and relaxation techniques.
- Know signs of anxiety and depression.
- Don’t be afraid to ask for help from people you trust.
- If you are in crisis, call the 988 Suicide & Crisis Lifeline.
Think Before You Drink
Alcohol consumption affects your body and mind. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) estimates that alcohol use is a factor in more than 1,500 deaths and nearly 700,000 assaults among emerging adults of college age (18 to 24). According to the 2023 National Survey on Drug Use and Health, 15.1% of adults ages 18 to 25 met the criteria for past-year alcohol use disorder (AUD). Within this age group, 14.5% of full-time college students ages 18 to 25 and 15.3% of other persons of the same age met the criteria for AUD. If you choose to drink, do so legally and responsibly and understand the risks.