How to Fight Sickness Season as an International Student in the U.S.
Flu season + college classes = 💀
If you're new to studying in the U.S., you’ve probably already noticed: the moment temperatures drop, campuses turn into a giant coughing orchestra. Between packed lecture halls, shared dorms, stress, and new weather, it’s easy to get sick fast.
Here’s how to protect yourself, stay healthy, and keep your semester on track.
1. Stock Up on Immune-Boosting Essentials
Long travel days, new foods, and adjusting to a new country take a toll on your immune system. A few simple items help a lot:
Vitamin C (tablets or gummies): supports immunity during peak flu season.
Electrolytes (Liquid I.V., Gatorade packets, or Pedialyte): helpful when you're dehydrated from stress or lack of sleep.
Zinc — another classic cold-fighting mineral you’ll see in every U.S. pharmacy.
💡 Where to get them: Target, Walgreens, CVS, Walmart, Amazon.
2. Hydration: More Important Than You Think
Most international students don’t drink enough water, especially during winter when the air is dry. Staying hydrated helps your body fight viruses and recover faster.
Try:
Keeping a reusable water bottle with you (Hydro Flask, Stanley, or simple $5 ones from Walmart)
Adding lemon or electrolyte packets for taste
Sipping warm tea if cold water feels uncomfortable in winter
3. Prioritize Real Sleep, Not Just Naps
Your body repairs itself at night. Pulling all-nighters or sleeping in random 2-hour chunks weakens your immune system.
Aim for:
7–9 hours of uninterrupted sleep
A consistent sleep schedule
Avoiding screens 30 minutes before bed
Using earplugs or a sleep mask if your dorm is noisy
If falling asleep is hard, melatonin (a popular U.S. supplement) can help, but you need to use it sparingly.
4. Wash Your Hands. Seriously.
It sounds simple, but it’s the #1 way viruses spread in dorms.
Make it a habit to:
Wash hands before eating and after class
Avoid touching your face
Carry a small hand sanitizer in your backpack
Wipe down your desk, laptop, and phone weekly
Dorms = germs. Prevention = power.
5. Use a Humidifier or Steam
This is a game-changer for dry air and sore throats, especially in states with cold winters.
Options:
A small humidifier ($15–25 on Amazon) for your room
Hot showers with steam inhalation
A warm washcloth on your sinuses
Humid air keeps your throat and nose from drying out, making you less prone to viruses.
6. Build a “Sick Kit” Before You Need It
Avoid the 10 PM pharmacy run when you’re half-dead and freezing. Prepare this now:
Tissues
Cough drops
Pain reliever (ibuprofen or Tylenol)
Flu medicine
Thermometer
Tea (ginger, lemon, mint)
Soup or ramen
Electrolytes
Honey
A warm blanket
Your future self will thank you.
7. Know When to See a Doctor
If you have:
Fever for more than 48 hours
Trouble breathing
Severe sore throat
Persistent cough
…go to your university health center. It’s usually free or low-cost for students, especially international ones.
8. Be a Good Roommate
Sharing is caring… except when it’s germs.
If you’re sick:
Don’t share cups or utensils
Clean door handles + shared spaces
Let your roommate know
Wear a mask if you’re coughing a lot
Trust us, they’ll appreciate the honesty.
Final Reminder
You can’t pour from an empty cup 💪
Take care of yourself now so you can enjoy your semester, focus in class, and avoid getting knocked out by flu season.
Please share this with your roommate before it’s too late 😷
