No one likes waking up with a runny nose and that tingle in the back of their throat that means a cold is on its way. Common illnesses, bumps and bruises might not normally be huge concerns, but for many college students living alone for their first time, they can be difficult to deal with.
Living in shared spaces, sitting in large lecture halls and the stress of studying for exams all contribute to the frequency at which college students get sick, not to mention the illness' severity.
"The average student gets two to four colds per year," says Dr. Sagar Kamprath, a family medicine doctor at Houston Methodist. "Dorm living also increases the risk of upper respiratory infections, particularly viral ones, because of the high density of people and limited ventilation in these shared environments."
So what does this mean for college students? Are they doomed to spend four years of their lives permanently sick? Dr. Kamprath gives recommendations for staying healthy at school and discusses some tools every student should have in their first-aid kit.
Choosing the healthier option improves resilience
"To minimize how often you get sick and speed up the recovery time if you do get sick, choose a healthy diet and lifestyle, when possible," says Dr. Kamprath.
There's no doubt that finding nutritious meals can be tricky in college — especially if you don't have a kitchen — but it's all about finding the best option available, he says.
"In many dining halls, you can choose between your standard burger and fries bar, your pizza bar, and then a station where you can pick your own vegetables, your own meats and your choice of salad," says Dr. Kamprath. "It's hard, but making these substitutions when you can does wonders for your health."
Switching out full-sugar drinks and soda for water, teas and other unsweetened beverages is another change that helps your body stay resistant to illness. Dr. Kamprath also recommends supporting your diet with garlic since it can help boost your natural immunity.
"In addition to a balanced diet, regular sleep and physical activity play key roles in immune function," says Dr. Kamprath. "Try to get 7–9 hours of sleep and include movement or exercise most days to help your body stay resilient."
Pack cold medicines to treat symptoms
"Over the counter cold medicines are more for symptom reduction and management," says Dr. Kamprath. "They'll definitely help you feel better, but more often than not they won't actually treat the illness."
While most OTC medicines aren't going to cure you, going to class while you're coughing and constantly blowing your nose is no fun. Knowing which medicines to take is important in helping you get through the day.
Common symptoms and treatment:
- If you have a cough, you can try using cough drops to soothe your throat. You can also try an expectorant, which thins mucus, if your cough feels very wet. A suppressant will reduce how often you cough.
- If your nose is runny, an antihistamine or decongestant can relieve some symptoms.
- If your nose is stuffy, pseudoephedrine can be very effective. However, Dr. Kamprath notes that it's kept behind the pharmacy counter in the U.S. and requires an ID to purchase. Many OTC options contain phenylephrine, but recent FDA findings suggest this may be a less effective option.
Dr. Kamprath also suggested packing an under-the-tongue thermometer to help assess which medications to take and if you may need to see a physician.
What about non-drowsy options?
The only thing less enjoyable than going to class coughing is going to class groggy and with brain fog. To avoid this, Dr. Kamprath recommends taking drowsy medications at night and finding alternative solutions for the day.
"A simple trick is adding a teaspoon of honey and ginger into a cup of hot tea," says Dr. Kamprath. "The honey — which is antibacterial and can also be antiviral — coats the back of the throat and helps suppress the cough. Ginger is great for reducing nausea-related symptoms and can also quell headaches."
(Related: Antibiotics 101: Everything You Need to Know About Antibiotics)
If you prefer a medication, most pharmacies and student health clinics carry a non-drowsy oral cough suppressant.
Face masks are great preventives
College campuses are breeding grounds for sickness and germs. Even though the COVID-19 pandemic is considered over, students should still pack masks and wear them in certain circumstances — such as to prevent the transmission of infection.
Dr. Kamprath notes that not only does the mask protect others — it also helps prevent a non-infected wearer from getting sick.
Bring bandages and topical treatments
Having bandages in a first-aid kit is always handy, but it's especially important that college students who are exposed to a high volume of germs properly clean and care for any scrapes.
Dr. Kamprath also recommends keeping alcohol pads on hand for quick disinfection, but he notes that gently washing cuts with soap and water is often the safest and most effective method to clean a scrape. Hydrogen peroxide can be used initially but may slow healing if used repeatedly.
"Any medication involves good, healthy cells, whether it's an antibiotic or topical treatment like alcohol or hydrogen peroxide," says Dr. Kamprath. "In the grand scheme of things, the treatment is doing more good than harm and is helping clean the wound."
(Related: Should You Put Hydrogen Peroxide On a Cut or Scrape?)
Students should also pack a topical barrier cream, such as petroleum jelly. The cream does not necessarily need to be medicated.
After applying the cream, look in your first-aid kit for the next step in wound care: bandaging the wound to keep it clean and dry. Drugstore bandages and gauze should be sufficient for most minor cuts and scrapes.
"Something else that is helpful to pack is an over-the-counter cortisone cream," says Dr. Kamprath. "These creams are great for a skin rash or inflammation, just avoid sensitive places like your face and other areas with thin skin."
Pack a variety of painkillers
Generally, acetaminophen is best for reducing fevers and for helping relieve aches and pains. Ibuprofen and naproxen are anti-inflammatories that reduce headaches and are good to take when you're feeling under the weather.
(Related: Painkillers: Which OTC Medication is Right for Me?)
"You can also alternate between the two instead of taking one around the clock. Just don't take more than the prescribed amount," says Dr. Kamprath.
Since most OTC painkillers serve slightly different functions and are sold in small bottles, it's probably a good idea to pack a version of acetaminophen, ibuprofen and naproxen.
Be prepared to replenish electrolytes
Electrolytes are essential minerals our bodies need to function optimally, including sodium (salt), potassium, calcium, chloride, magnesium and phosphorus. They play crucial roles in everything from regulating blood pressure and supporting nerve and muscle function to balancing the fluid levels in cells.
Electrolyte levels drop not just from intense physical activity that leads to sweating, but also diarrhea and vomiting, such as after a stomach bug or food poisoning. Dr. Kamprath says electrolytes can give students an energy boost that help them feel better in such situations.
So how can you quickly re-up your electrolytes? Sports electrolyte drinks, energy gels and electrolyte tablets and powders are fast-track products to replenish electrolytes.
Emergencies can happen anywhere
Emergencies can happen anywhere — even in a dorm — so it's smart to be prepared. Taking a CPR (cardiopulmonary resuscitation) class and learning how to use naloxone could help you save a life in a critical moment.
Naloxone can quickly reverse the effects of an opioid overdose. And immediate action like CPR is the most effective treatment for cardiac arrests, most of which occur outside of the hospital, sometimes even in young and/or seemingly healthy adults. It can also be a crucial part of the initial response to choking or drowning.
Many universities today offer training in CPR and the administration of naloxone.
(Related: How to Perform CPR — A Lifesaving Technique Everyone Should Know)
