FOR IMMEDIATE RELEASE: August 18, 2026

Media Contact: Bryan Hooten, 804-807-1727, bryan.hooten@vdh.virginia.gov

RICHMOND, Va.– New courses, new teachers, new living situations, and new relationships can present challenges each year of college. Students can better meet these challenges and accomplish their goals by maintaining good health. Richmond and Henrico Health Districts (RHHD) are offering college students tips for physical, sexual, and mental health to support a successful academic year.

“For college students, learning to maintain health is as important studying for exams,” said Richmond and Henrico Health Districts’ Population Health Manager Tamara Jones-Groves. “We provide teens and young adults with the information they need to protect their physical, sexual and mental health.”

Here are some tips for staying healthy at college:

Support immune function.

Eating a healthy diet and getting enough sleep can help to make sure the immune system is functioning properly. When the immune system is not working as well as it should, the risk of contracting diseases that are common on colleges campuses may increase, including:

• Gastrointestinal infections
• Respiratory illnesses
• Sinus infections
• Sexually transmitted infections
• Inflammation (swelling) of the lining of the brain and spinal cord, also known is meningitis
  • Bacterial meningitis is a medical emergency and should be treated as soon as possible.

Eat a healthy diet.

RHHD recommends the following tips for healthy eating:

• Drink enough water. According to CDC, drinking water can prevent dehydration, which can cause mood change, fatigue, unclear thinking, overheating, constipation, and kidney stones.
• Eat a balanced breakfast. Teens tend to skip breakfast more often than during childhood. According to the American Academy of Pediatrics, teens who eat breakfast have improved memory and attention.
• Make the most of dining hall meals. Emphasize fruits, vegetables, whole grains and dairy options. Include a variety of protein foods. Healthful protein options include seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts and seeds.
• Keep healthy snacks, such as fruits, vegetables, and a variety of protein rich options in your dorm so they are easily available.
• Be aware of caffeine consumption. Moderate caffeine consumption (up to 400 mg per day) can be a part of a balanced student diet. That’s about two to three 12 oz cups of plain coffee.
• Limit added sugars, sodium (salt), saturated fats, trans fats, and cholesterol.
• Stay within daily calorie needs.

Energy drinks might seem like a good way to fuel long study sessions. The 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)

Read the United States Department of Agriculture (USDA) Dietary Guidelines for Americans 2025-2030 for more information

Sleep well.

Good sleep is essential for health and well-being 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 for college students:

• Meningococcal ACWY
• Meningococcal B
• Human Papillomavirus (HPV)
• Hepatitis A
• Influenza
• COVID-19

Check your immunization record and catch up on any missed doses. Vaccines are available through healthcare providers, pharmacies, urgent care clinics, and RHHD clinics.

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 getting a Sexually Transmitted Infection (STI).
• If you are sexually active:
  • Use condoms consistently and correctly every time.
  • Talk with sexual partners about your sexual health and history.
  • Get tested for STIs, including HIV, at least once a year.
    • Testing is confidential and provided through most university and college student health services. RHHD offers testing on a sliding scale for income-eligible people. Some community partners offer free testing.
  • Learn about free or low-cost medications that can help prevent you from becoming infected with HIV (PrEP) or STIs (DoxyPEP).
    • RHHD offers PrEP and DoxyPEP at its Richmond City and Henrico East clinic locations. Call 804-482-5493 to learn more.

Prioritize mental health.

• Practice mindfulness and relaxation techniques.
• Know signs of anxiety and depression.
• Ask for help from people you trust.
• Seek mental health support. Many universities offer on-campus counseling services.
• In a 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 among college students ages 18 to 24 each year. One in five college women experience sexual assault during college. A majority of sexual assaults in college involve alcohol or other substances. According to the 2025 National Survey on Drug Use and Health, 13.1% of adults ages 18 to 25 met the criteria for past-year alcohol use disorder (AUD). Students who choose to drink should do so legally and responsibly and understand the risks.

Learn how to recognize the signs of alcohol overdose, call 911, and help someone may be experiencing an alcohol overdose. While waiting for medical help to arrive:

• Keep the person on the ground in a sitting or partially upright position rather than in a chair.
• Help a person who is vomiting. Have them lean forward to prevent choking.
• If a person is unconscious or lying down, roll them onto one side with an ear toward the ground to prevent choking.

Know where to go for care.

Locate your campus health center and learn what services they provide. Most student health centers offer primary care and mental health support services, often at low or no cost to students. Knowing where to go and what to do if you fall sick or get injured can save you stress and money.

Visit rhhd.gov/connect-pc to learn more about primary care options in your community.

For more health and safety information visit rhhd.gov. Follow RHHD on Instagram at @richmondcity_hd and Facebook.