Freshers’ Flu: A Doctor and Parent’s Guide to Staying Healthy at University
By Dr Margarita Kitova-John, GP and Functional Medicine Specialist
This article feels particularly personal to write because my own son is leaving for university abroad again this year.
As a parent, I am excited for him. University should be a wonderful time- freedom, exploration, friendships, learning, fun and probably a few mistakes along the way.
But as a doctor, I also know that the first few months at university are a unique period for health. Suddenly, young people are responsible for their own sleep, food, alcohol, relationships and healthcare, often while living with hundreds of other students and navigating academic and social pressures for the first time.
So rather than trying to give our young people a long list of rules, I think we need to give them something more useful: the knowledge and confidence to look after themselves.
First of all, what exactly is “fresher’s flu”?
Fresher’s flu isn't one particular illness. It is the nickname given to the coughs, colds, sore throats and respiratory infections that circulate when large numbers of students arrive at university and start mixing.
Crowded halls, shared kitchens and bathrooms, nights out, disrupted sleep, stress and alcohol all create an ideal environment for viruses to spread.
Typical symptoms include a sore throat, cough, blocked or runny nose and feeling unusually tired or run-down.
Most cases are mild and settle with rest, hydration and time. But don't automatically label every illness as fresher's flu. If you are becoming significantly more unwell rather than gradually improving, seek medical advice.
Your immune system needs the basics
There is a temptation to look for complicated ways to “boost” immunity, but I always come back to the foundations.
Sleep. Eat. Hydrate. Move. Recover.
Eat proper food regularly, including protein, fruit and vegetables. Don't try to run on coffee, energy drinks and takeaways.
Hydration is particularly important during Freshers' Week. I use electrolytes with my own family during particularly busy periods, especially where there has been alcohol, lots of activity or inadequate hydration. I also sometimes use echinacea or andrographis as additional immune support – but supplements should never replace food, sleep and recovery.
If you are drinking alcohol, eat properly beforehand, drink water throughout the evening and don't share drinks or vapes. And remember: you don't have to attend everything. Sometimes the healthiest decision is simply to go home and sleep.
Sleep is part of your academic strategy
Sleep is not wasted time.
It is when your brain processes and consolidates what you have learned and restores your ability to concentrate. Regularly sacrificing sleep to study can therefore become counterproductive.
Aim for around 7–9 hours where possible.
The same applies to movement. You don't necessarily need a complicated gym programme. Walk to lectures, join a sports society, run, dance, swim or simply get outside. Think of sleep and movement as part of performing well at university, rather than something you do after all the work is finished.
Be sensible about alcohol and take recreational drugs seriously
This is perhaps the conversation I most want parents and students to have.
University involves experimentation for many young people, but being young does not make you invulnerable.
Eat before drinking, pace yourself, alternate alcohol with water and look after your friends.
I am particularly concerned about recreational drugs and the perception that cannabis is harmless. The types, strengths and combinations of substances available to young people are continually changing. High-potency cannabis can be associated with anxiety, paranoia and psychotic symptoms, particularly in susceptible individuals, and combining cannabis with other drugs or alcohol makes the effects even more unpredictable.
You may also have no reliable way of knowing exactly what is contained in a recreational drug. My message isn't about frightening young people. It is about helping them understand that one impulsive decision can occasionally have consequences far beyond one night out.
Sexual health is health
Use condoms with new or casual partners and have reliable contraception organised rather than waiting until you need it.
Remember that many sexually transmitted infections cause no symptoms at all, so if you've had unprotected sex, have a new partner or are worried about something, arrange an STI test.
And consent matters
Alcohol and recreational drugs can significantly affect judgement and someone's ability to give consent.
Don't ignore your gut or hormonal health
I am seeing increasing numbers of young people in my clinical practice with bloating, abdominal discomfort, altered bowel habits and IBS-type symptoms.
University can be challenging for gut health: irregular meals, different foods, stress, alcohol, disrupted sleep and changes in routine can all contribute.
Young women may also experience menstrual or hormonal symptoms that affect their energy, mood, skin, confidence and quality of life.
Don't simply accept persistent symptoms as “normal”. If something has changed or is interfering with your life, seek advice.
Register with a GP before you need one
This is one of the simplest practical things students can do.
Find out how to register with your university GP or local practice when you arrive, rather than waiting until you're ill.
Check that your routine vaccinations are up to date, including MMR, MenACWY and HPV, and find out whether you are eligible for any additional vaccination programmes.
Know where your nearest pharmacy, GP service and urgent medical care are.
And remember that becoming independent doesn't mean having to deal with everything alone. If something worries you, book an appointment. Many services offer telephone or remote consultations. Speak to your parents, a relative, a friend or someone you trust.
Know when something isn't right
Most illnesses in young adults are minor, but don't ignore symptoms simply because you're young. Difficulty breathing, severe chest pain, loss of consciousness, seizures, severe bleeding, a serious allergic reaction or severe confusion require urgent medical attention.
You should also seek advice for a persistent high temperature, severe or worsening headache, repeated vomiting or dehydration, significant abdominal pain, an unusual rash, or an illness that is clearly getting worse rather than better.
And this applies to mental health too.
Severe anxiety, panic, significant changes in behaviour, feeling unable to cope or thoughts of self-harm deserve the same seriousness and compassion as physical illness.
My advice to my own son
If I could reduce all of this to one message, it would be the same message I would give my own son as he leaves home:
This is one of the most exciting times of your life. Enjoy your freedom. Explore. Have fun.
Make friends. Learn new things. Make some mistakes.
But don't confuse freedom with being invincible.
Eat. Sleep. Move. Hydrate. Find good people. Look after your friends. Ask for help when you need it. And think twice about the risks that could genuinely change the course of your life.
Have an amazing time – but protect the health, brain and future that you are taking wit
