Welcome Back Bulls! Wellness USF is excited to spend this new school year with you. Summer is over and it’s time for your new year to begin. With these four tips, you’re sure to make this year the best one yet. Let’s start the year right, Bulls!


Sleep Well


Try to get at least  7-8 hours of sleep per night.


  • The average college student receives less than the needed 7-8 hours of sleep each night. When you don’t sleep the recommended amount, you can be left feeling drowsy, sick and lazy.


  • Lack of sleep makes taking notes and studying for tests extremely difficult. Our body’s run on 24-hour cycles. This means that 8 hours of our day should be spent on sleeping, 8 more hours for studying and working and the last 8 hours are for organizing.


  • Sleep is food for our brain. It allows the brain to re-fuel a growth hormone that stimulates bone marrow, which is where the immune system cells are born. A strong immune system will protect you from getting sick. Getting sick can really mess up a semester.


  • If you have trouble sleeping:
    • Don’t drink alcohol.
    • Avoid caffeine after dinner.
    • Don’t smoke. Nicotine is actually a stimulant, not a relaxant.
    • Go to bed around the same time every night.
    • Use your bed for sleeping and sex, nothing else.
    • Exercise before dinner, not after.
    • For a good night’s sleep, make your room cool and dark.


Stay Hydrated



Don’t wait until you’re thirsty.


  • Water will give you the energy you need to take on the day without any mid-day fatigue.
  • Drinking plenty of water will strengthen your immune system and alleviate headaches.
  • Water will help to regulate your appetite.
  • Water can help to aid recovery from sports injuries, sickness and muscle pain.
  • Water is the primary mode of transportation for all nutrients throughout the body.


On average, males should drink about 13 cups of liquid each day and females should drink about 9 cups per day.


If you struggle with drinking plenty of water during the day, try bringing a water bottle wherever you go. Make yourself aware of all the water filling stations on campus.


*TIP-Start replacing an average beverage with the same amount of water.


Know Your Limits



Watch your blood alcohol content (BAC).


  • BAC is a formula used to determine how much alcohol is in your blood stream. Your BAC depends on your weight, biological sex, and how much alcohol is consumed over a certain period of time/
  • Not all alcoholic beverages are equal. Standard drink sizes are 12 fl oz of beer, 5 fl oz of wine, and 1.5 fl oz of liquor. All alcoholic drinks will affect your BAC.
  • The legal limit BAC in Florida is 0.08. You are at risk of receiving a DUI even if your BAC is at 0.2. The safest BAC is 0.00.
  • Alcohol tolerance does not decrease your blood alcohol concentration.
  • Alcohol can negatively affect your health. It disrupts sleep cycles meaning one night out can keep you exhausted for multiple days. Additionally, alcohol lowers your immune response and increases the chance of you catching a cold, flu or other illnesses.
  • Alcohol does not alleviate stress, but rather increases it.
  • You don’t have to drink, and most Bull’s don’t! Seventy-nine percent of USF students drink one time per week or not at all.


Want to have a better idea of how drinking affects you? Stop by the Wellness Center (MSC 1504) and pick up a BAC Card or calculate your BAC here.

How much is too much? Take this free alcohol screening test.

Be knowledge-a-bull and know the facts about BAC.


Make Sure You Get a “Yes”



Always get a “yes.” Sex without consent is sexual assault.


  • Ask for consent: Always ask and be direct, you should never assume what you want to do with your partner is okay. Saying nothing does not mean yes. “Yes” means yes, and “No” means no.
  • Communicate: Don’t be afraid to discuss with your partner your boundaries. Communication is key and knowing where each of you stands is important in a sexual relationship.
  • Make it fun: Consent doesn’t have to be a difficult thing to do. Checking in with your partner not only can tell you what they like but also how they feel about the sexual relationship. It also allows for clarity in the relationship.
  • Drugs and/or alcohol increase risk: Intoxication impairs a person’s decision making, and can make it almost impossible for someone to gain legal consent. Do not mix drugs and alcohol with sexual interactions because it can lead to risky behavior like unprotected sex.


Giving and getting consent is extremely important to understand. Visit the Center for Victim Advocacy and Violence Prevention website for more facts.