Why Drinking Water is Essential for Students

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By: Adriana Mendez, Manning School of Business Well-being Leader

Student life can be busy with classes, homework, club meetings, and social gatherings. Drinking enough water is a simple habit that is frequently forgotten in the hustle. However, consuming enough water each day is important for more than just satisfying your thirst; it also helps you stay focused, have more energy, and maintain optimal bodily functions. 

What Happens When You Don’t Drink Enough Water?  

  • Fatigue and low energy: Dehydration can slow down your body’s blood circulation, making you feel sluggish and unmotivated. 
  • Difficulty concentrating: Water is essential for proper brain function. Memory loss and a shorter attention span can result from even mild dehydration.  
  • Increased stress and irritability: Dehydration raises the stress hormone cortisol, which makes it more difficult to remain composed under stressful situations. 

Easy Access to Water on Campus 

It doesn’t have to be difficult to stay hydrated. All three campuses here at UMass Lowell have handy water refill stations, so it’s simple to fill up your water bottle in between classes. These stations reduce plastic waste while encouraging students to drink more water. 

Free water bottles are provided at a lot of school activities! Take advantage of the freebies and stay hydrated while attending a club event, career fair, or student gathering. 

Simple Ways to Stay Hydrated 

  • Keep water on hand at all times: Staying hydrated is simple with a reusable water bottle. 
  • Set reminders: Utilize hydration apps or phone alarms to remind you to sip water throughout the day. 
  • Choose water over sugary drinks: Water is a better option than sugary drinks because energy drinks and coffee can dehydrate you. 
  • Eat foods with high water content: In addition to drinking water, you can stay hydrated by eating water-rich fruits and vegetables like watermelon, oranges, and cucumbers. 
  • Drink a glass of water with a meal: It’s an easy way to build hydration into your routine.   

Getting enough water is important for your body and mind to function at their peak, not merely to quench your thirst. Maintaining your energy and focus when working on projects, going to the gym, or hanging out with friends can depend heavily on being hydrated. So, utilize the water refill stations, pick up a complimentary bottle at an event, and develop the everyday practice of drinking water. You’ll thank yourself later! 

Sources 

Plasma levels of mitochondrial DNA in patients presenting to the emergency department with sepsis – PubMed 

Hydration is really important for learning. How much do kids need to drink? 

Financial Wellness: A Key to a Secure Future

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By: Kuldeepsinh Derola, Francis College of Engineering Well-being Leader

Financial well-being means making wise money choices, reducing stress, and ensuring a successful future. It comprises budgeting, saving, investing, and planning for home purchases and retirement. Poor financial habits can lead to stress and reduced productivity, while financial stability can encourage confidence and peace of mind.

Key Components of Financial Wellness:

  1. Budgeting – Track your income and expenses to prevent overspending.
  2. Savings & Emergency Funds – Set aside 3-6 months’ expenses for unforeseen events.
  3. Debt Management – Prioritize high-interest debt to avoid financial strain.
  4. Smart Investing – Grow wealth through informed investment choices.
  5. Retirement Planning – Start early with 401(k) or IRAs for future security.
  6. Financial Education – Stay informed to make better money decisions.

Steps to Improve Financial Wellness:

  1. Assess your financial situation: Track your income (scholarships, jobs, aid) and expenses (rent, food, subscriptions), and identify spending habits and student loan obligations.
  2. Set SMART goals: Define short-term (saving $500 in three months), medium-term (paying off a portion of loans), and long-term (graduating with minimal debt) financial goals.
  3. Create and stick to a budget: Use budgeting apps and follow the 50/30/20 rule (50% needs, 30% wants, 20% savings/debt) to manage spending effectively.
  4. Reduce and manage debt: Pay at least the minimum on loans and credit cards, pay extra when possible, and limit unnecessary borrowing.
  5. Build an emergency fund: Save at least $500–$1,000 for unexpected expenses like medical bills or car repairs.
  6. Plan for long-term growth: Improve your credit score, start investing (Roth IRA, index funds), and seek financial literacy resources.

Financial wellness isn’t just about having a stable income; it also requires effective money management skills. By adopting smart financial habits, you can achieve financial stability and reduce stress in the future. Start today!

As a Well-Being Leader, I can support you in fostering a healthy, balanced lifestyle. Here’s how I can make an impact:

  • One-on-One Support: I can offer guidance on financial planning and stress management.
  • Resource Sharing: I can connect you with tools and programs to improve financial health.
  • Encouraging Healthy Habits: I can help you develop mindful spending habits and achieve long-term financial stability.

I’m available at Southwick Hall-250B (Deans’ Office) every Monday from 10:00 AM to 12:00 PM and Wednesday from 9:00 AM to 11:00 AM to offer a safe space for you to express your challenges.

References

Garman, E. Thomas, et al. Financial Stress and Workplace Productivity. Personal Finances and Worker Productivity, vol. 2, no. 1, 1996, pp. 157–164.

Consumer Financial Protection Bureau. Financial Well-Being: The Goal of Financial Education. CFPB, 2015, www.consumerfinance.gov.


Fidelity Investments. 10 Money Milestones to Hit Before 30. 2023, www.fidelity.com.

Getting Started With Fitness

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By: Madelyn Archambault, Francis College of Engineering Well-Being Leader

One of the best ways to support both your physical and mental health is through exercise. The amount of physical exercise recommended by the American Heart Association is 150 minutes of moderate-intensity physical activity each week, or 75 minutes of vigorous-intensity activity. For some people, these numbers are highly achievable, but for those who aren’t used to being physically active, these numbers can seem daunting. On campus and in everyday life, there are many ways you can help ease your way into a better relationship with exercise. 

One of the questions you can ask yourself on days when exercising seems particularly difficult is, ‘what would the benefits be?’” Being active is known to release endorphins, which are chemicals in your brain that can help you feel good. Exercising regularly can also help relieve tension and boost cardiovascular health. 

Everyone’s level of comfort is different when it comes to exercise, but there are so many activities willing to meet you where you are. Clubs like rock climbing, women’s rugby, and swimming encourage students of all skill levels and experience to participate. If club sports are too much of a commitment, group fitness is another great place to start. I have started going to yoga on Mondays at the Campus Recreation Center (CRC) and I have found that it is a great way to get some movement in while giving myself the chance to recenter at the beginning of the week. While I may not be able to do every move, the judgement-free zone allows me to work at my own pace. The CRC offers a variety of programs at a range of times. You can learn more about them here: https://www.uml.edu/campusrecreation/programs/. 

Starting small is the best way to avoid burning yourself out when making a sudden life change. During weeks when I felt like I had no time to go to the gym, I would go to YouTube and search for “10 minute workouts for beginners”. This allowed me to set a goal I could accomplish in a reasonable time and provided some movement for the day. It was also an easy way to give my brain a quick break from work while still being in the comfort of my own bedroom. Remember, any exercise is better than no exercise, but it is important to forgive yourself for the days when you can’t work up the motivation to exercise.

The Importance of “Sweet Treats”

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By: Nosagiegbon Igiede, Zuckerberg College of Health Sciences Well-being Leader

Hello, it’s Sai. I am your local Well-Being Leader, and I’m here to talk about “sweet treats.” Most of us have probably heard this term before, often used to describe something that brings us comfort. I know for me, after every exam, I love saying, “Can we please get something sweet? It’s low-key like a reward,” and without fail, I get myself a chocolate chip cookie and some assorted drink from the Merrimack Market.

However, a sweet treat doesn’t have to be something physical; it can also be an activity that makes you feel better! A few examples of this can include:

  • Taking a nap after you finish a stressful assignment
  • Playing video games
  • Going out for a run
  • Spending time with friends and family
  • Listening to music
  • Watching a movie
  • And many more random but fun activities!

As you read this, you might be wondering why I don’t just use the phrase “self-care” instead of “sweet treat,” and to that I have an answer! The phrase “sweet treat” carries a more positive connotation compared to “self-care.” It creates the notion that what you’re doing isn’t just a task that needs to be done but rather a pleasurable experience that will make you feel fulfilled and happy. Plus, I just enjoy saying this phrase out loud.

That’s all I have for today in this short yet sweet conversation! (See what I did there?) If you’re having trouble discovering what your “sweet treat” is or figuring out which activities can bring you joy during difficult times, I’m more than happy to help you brainstorm or simply lend a listening ear. My office hours are from 1–3 on Mondays and Wednesdays in HSS 195, so feel free to stop by or book an appointment with me here: https://www.uml.edu/wellbeing/well-being-leaders/igiede-nosagiegbon-sai.aspx.

All the best,
Sai

Take a Break: The Secret Sauce to Study Success

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By: Shaili Patel, Kennedy College of Sciences Well-Being Leader

Hey River Hawks! It’s Shaili again, back with another pep talk. Today, we’re tackling one of the most underrated secrets to success: taking breaks. Yes, you heard me right—stepping away from the grind isn’t just okay; it’s essential!

If you’re anything like me, juggling classes, labs, and enough caffeine to power a small city, the idea of taking a break might seem counterproductive. But trust me on this: breaks are like halftime in a championship game. They give you a chance to recharge, refocus, and come back stronger.

The Science Behind the Pause:
Ever notice how your brain starts to feel like slush after hours of studying? That’s because our minds, like our favorite slushy drinks, can only handle so much before things start to melt down. Studies show that taking regular breaks improves focus, memory, and overall productivity. It’s like hitting the “refresh” button on your brain—no blender required.

Breaks Are Not a Sign of Weakness (They’re a Power Move!)
Let’s be real: in college, the hustle culture is strong. It’s easy to fall into the trap of thinking, “If I’m not working, I’m falling behind.” But here’s the thing: overworking can actually slow you down. Taking a step back doesn’t mean you’re slacking; it means you’re smart enough to know when to recharge.

Think of it this way: even superheroes need a breather. Batman has the Batcave. Wonder Woman has Themyscira. You? You’ve got the UML quads, your favorite Starbucks, or even your cozy Fox Hall room.

How to Make the Most of Your Breaks:

  1. Move It, Move It!
    A quick walk around campus, some stretches, or even a mini dance party (cue your favorite playlist!) can work wonders for your energy levels. Bonus points if you do it outside—sunlight is like a mood booster on steroids.
  2. Hydrate Like a Pro
    Remember, superheroes drink water. A quick hydration break can help you feel refreshed and ready to tackle your next study session.
  3. Snack Smart
    Step away from the vending machine chips and grab something that fuels your brain, such as nuts, fruit, or a piece of dark chocolate (because you deserve it).
  4. Do Nothing (Seriously)
    Sometimes, the best break is no break at all. Sit, breathe, and just let your mind wander. You’ll be surprised how much clarity you find when you stop forcing yourself to think.

Think of breaks like the ice in a slushy—they add texture and make the whole experience cooler. Without them, life (and studying) feels a little bland and way too overheated. So, treat your breaks as a necessary ingredient for success, not an afterthought.

Now, let’s make a pact. The next time you feel like you’re drowning in assignments, promise me this: you’ll take a break. Whether it’s 5 minutes or 15, give yourself the space to breathe, reset, and remember why you’re working so hard in the first place.

You’ve got this, River Hawks. Stay fabulous, stay focused, and don’t forget—the best version of you is a well-rested one.

P.S. Hydration check! Slushies are delicious, but water is still your best friend.

Your friend,
Shaili

Tips for Saving Money & Avoiding Debt

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By: Faith Kollie, Kennedy College of Sciences Well-being Leader 

Taking care of your financial well-being can be difficult at times as a college student. With academic, social, and living expenses, it may appear impossible to afford the life you desire or even to save. As a fourth-year college student, I’m pleased to share some tips I’ve discovered that have helped me improve my financial situation.

Budget: While seemingly straightforward, budgeting can take time to accomplish. However, it is a useful habit to develop as a college student. You can mentally budget your costs, but I recommend journaling them. How do you budget?

  • Calculate your monthly or weekly income.
  • Calculate your priority expenses and subtract them from your income.
  • Save some money for short- or long-term goals.
  • Put some money aside for emergencies (as a college student, you must be prepared for anything!).
  • Adjust your spending habits, especially when it comes to your social life.

Take Advantage of Student Discounts: You would be astonished at how many financial benefits you have as a student. Numerous businesses offer student discounts, and they are quite easy to find. Here are some discounts to look out for:

Rent or Buy Used Textbooks: Textbooks can get rather pricey at times. My best recommendation is to find upperclassmen connections who have already taken the majority of the classes you need and ask to use their old textbooks. If you want your own textbooks, you can rent or buy them online. Ebooks are usually more affordable than hardcovers.

Split Expenses with Friends: Whether it’s food or transportation, ask a friend you know and feel comfortable with to divide the bill. This has allowed me to save a significant amount of money while still participating in social gatherings.

Cook Meals: Minimize dining out to save money, as the costs can quickly add up. It’s perfectly fine to treat yourself occasionally, but try to prioritize cooking your meals at home whenever possible.

Apply for Scholarships or Grants: Grants and scholarships are free money. Spend some time searching for scholarships and applying for them. If you need help getting started, UMass Lowell offers a variety of financial resources for students:

Saving money and avoiding debt as a college student may seem challenging, but with intentional habits and access to the right resources, it’s entirely achievable. By creating a budget, leveraging student discounts, and making mindful spending decisions, you can build a solid foundation for your financial well-being. Remember, progress happens one step at a time—start small, stay consistent, and don’t hesitate to seek guidance along the way.

Spreading Holiday Cheer on a Budget

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By: Adriana Mendez, Manning School of Business Well-being Leader

The holiday season is a time of joy and connection, but it can also feel overwhelming, especially when you’re on a college budget. It’s easy to feel pressured to buy extravagant gifts for your loved ones, but thoughtful and meaningful gifts don’t have to be expensive. Here are some practical tips to help you save money while still giving your family and friends gifts they will cherish.

How to Save Money During the Holidays

  • Set a Spending Limit: Decide how much you can afford to spend and create a budget for each person on your list.
  • Start Early: Shop ahead to take advantage of holiday sales and avoid last-minute, costly purchases.
  • Get Creative with Wrapping: Skip expensive wrapping paper and use recycled materials like newspapers or old magazines for a unique touch.

Affordable Gift Ideas: Sometimes, small and meaningful gifts can have the biggest impact

  • Photo Keepsakes: Frame a favorite photo or create a mini scrapbook of special memories.
  • DIY Gift Sets: Combine inexpensive items into themed bundles, like a “cozy night in” kit with a candle, hot chocolate, and fuzzy socks.
  • Personalized Notes: Write heartfelt letters or create a “coupon book” with promises like cooking dinner or helping with chores.

Making Gifts: Handmade gifts show effort and care without costing much

  • Homemade Treats: Bake cookies, make holiday fudge, or craft a batch of hot cocoa mix in a jar.
  • Crafty Creations: Paint ornaments, knit a scarf, or design simple jewelry for a one-of-a-kind gift.
  • Sentimental Projects: Create a “memory jar” with handwritten notes of your favorite moments shared together.

Consider Thrifting Gifts: Thrift stores are treasure troves for unique and budget-friendly finds

  • Gently Used Items: Look for high-quality books, vintage décor, or stylish clothing.
  • Upcycle with Love: Add a personal touch by customizing thrifted items, like painting a picture frame or decorating a mug.

The holidays don’t have to be about spending big to show you care. With thoughtful planning, creativity, and a bit of effort, you can give meaningful gifts that celebrate the spirit of the season without crushing your wallet. Remember, it’s the thought and love behind the gift that matters most. Happy Holidays!

Citations:

25 Tips to Save Money This Christmas – Ramsey 

Angel and Fahad’s Lessons & Growth at UMass Lowell

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By: Fahad Alden, College of Fine Arts, Humanities, and Social Sciences Well-being Leader & Angel Molekunnel, Manning School of Business Well-Being Leader

About Angel:

Angel is a Business major with a double concentration in Finance and Management Information Systems from Houston, Texas. She says, “I am passionate about being a Well-being Leader because I care about the mental health of the people around me. From personal experience, I have learned that there is always help and I am passionate about changing all the stigmas around mental health and creating a safe space.”

About Fahad:

Fahad Alden is a senior pursuing degrees in Digital Media, English, and Theater Arts. Fahad has confidence in the transformative power of art as a therapeutic force for healing. He says, “As a Well-being Leader, I believe that our weaknesses are what make us. How we harness our weaknesses into creativity is where our power lies. I bring honesty, spirituality and a down-to-earth sense of humor. When I am not busy, you can find me writing or dancing with my friends at rock concerts.”

1. Can you share with us a valuable lesson you learned from your experience at UMass Lowell that you wish you could go back and tell yourself on the first day of school? 

Angel: “Don’t be afraid to go to events alone. Initially I hesitated, but stepping into those rooms alone turned out to be the best decision I ever made. It helped me grow my confidence, connect with incredible people, and step into leadership roles. Sometimes, you just have to trust yourself and take that first step.”

Fahad: “I would tell my freshman year self to accept their journey. My freshman year was a whirlwind of morning classes, running straight to work where I would help kids, committee meetings and study sessions. Finally, I would wind down with my friends at Wendy’s where we’d joke around and just chill. I used to feel ashamed that my college experience wasn’t the “norm,” but now I’ve come to appreciate my journey. Being an underdog and having to work for things made me feel more appreciative when I did finally get them.”  

2. Balancing work and extracurricular activities can be challenging. How do you manage your time effectively, and what motivates you to take on so many responsibilities?

Angel: “Time management is key. I use tools like Google Calendar and Notion to stay organized and set daily goals to remain focused. What keeps me motivated is the desire to make a meaningful impact and support others through my roles and responsibilities.”

Fahad: “I am careful how I spend my time extracurricular-wise. Being selective helps me focus on areas where I can make an impact on others, such as being a Well-being Leader and Disability Peer Coach. I also participate in theatre arts, which fuels my creative side. To stay organized while doing these tasks, I use sticky notes. I recommend always doing what feels authentic to you and not being afraid to say no to the stuff that doesn’t.”

3. Everyone needs some downtime to unwind. What are your favorite activities to relax, and how do you prioritize your health while juggling a busy schedule? 

Angel: “I love pampering myself with beauty and fashion finds. Fitness is also important to me—I enjoy weightlifting, pilates, spin classes, and yoga. When I need to unwind, I journal, walk, catch up on shows, or spend time with friends and family. Prioritizing mental and physical health helps me stay grounded.” 

Fahad: “I believe in the motto “we always regret the things we did not do, not the things we did.” I try to push myself to try new things, whether it’s going axe throwing or visiting a spy museum where I try to escape a maze. These little excursions offer a refreshing break from my daily routine, and engaging in different activities helps me reset.”

4. Is there anything about yourself that you wish more people knew? What is a common misconception about you that you’d like to address?

Angel: “Confidence didn’t come easy. Growing up, I was bullied and insecure, but I refused to let it define me. By manifesting the life I wanted and believing in myself, I’ve grown into someone who is proud of their journey. My past shaped me, but it doesn’t define me—it’s made me stronger and more determined.”

Fahad: “People have this idea of me being super put together. I suppose choosing to do politics kind of creates that image. But truthfully, I am far from that. When I am with my friends, I am known as a jester since I love to joke or pull pranks. I think I have realized I will never be the smartest guy or most popular guy in the room, which I am fine with. I would rather be the best friend you can grab coffee and share a couple laughs with.”

Final Thoughts from Fahad: “This was a collaboration done between me and Angel to share our journeys and perspectives as student leaders. Angel has always been welcoming and warm to everyone around her, and my reasoning behind this collaboration was to highlight her powerful journey and what others can learn. Angel has taught me that there is power in being warm and that it is okay to let your guard down. If you’re seeking support, or simply need a listening ear, please please feel free to meet with me or Angel during our office hours: https://www.uml.edu/wellbeing/well-being-leaders.aspx.”

The Science Behind Taking Breaks

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By: Madelyn Archambault, Francis College of Engineering Well-Being Leader

With impending finals, and many projects and assignments to complete, it is critical to remember to take breaks. When you spend too much time focusing on one singular task, you start to burn out your brain. Research shows that taking breaks can significantly improve your studying and improve your focus. Taking a break can help you and your brain refresh. 

What qualifies as a good break? It can be anything that encourages you to move, get creative or socialize! A good break can range from a 5 minute stretch to a 50 minute workout. Trying to break up the monotonous routine of constant working can help make those study sessions easier and more productive. 

One of the biggest traps is turning to social media or technology for a break. A recent study found that using social media as a break can drain your mental energy. Taking phone breaks can slow down your progress instead of helping you recharge. 

The Unwind Your Mind campaign, launched by UMass Lowell’s Office of Student Life & Well-Being, focuses on moving away from technology and exploring healthier, alternative activities to recharge. You can read about some of the work the office has done so far to help promote digital wellness here: https://www.uml.edu/news/stories/2024/unwind-your-mind.aspx

If you’re unsure how to utilize your break time, here are some suggestions: 

  • Go for a walk
  • Take a shower
  • Meditate
  • Stretch
  • Call a friend
  • Have a good meal

Taking a break looks different for everyone, and that’s okay. Whether it’s a quick walk, reading a book, or simply breathing deeply, what matters is stepping back, letting go of responsibilities, and giving yourself the time and space to truly relax and unwind. You deserve it.

Citations:

https://health.cornell.edu/about/news/study-breaks-stress-busters

https://www.bustle.com/p/taking-a-break-by-looking-at-social-media-doesnt-help-your-mind-reset-a-new-study-says-18682642
https://learningcenter.unc.edu/tips-and-tools/taking-breaks/

Enhancing Your Emotional Wellness

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By: Kuldeep Derola, Francis College of Engineering Well-being Leader

Life as a college student can often feel like a balancing act. Between exams, deadlines, social commitments, and personal responsibilities, our emotional well-being can take a backseat. However, focusing on emotional wellness, one of the eight dimensions of the wellness wheel, is essential to leading a balanced and fulfilling college life. Emotional wellness is all about understanding, managing, and expressing your emotions while building resilience to challenges. On campus, it’s a cornerstone for achieving academic success and personal growth.

Why Emotional Wellness Matters

Emotional wellness plays a crucial role in mental health and personal development. When we prioritize it, we can improve our ability to handle stress, form meaningful relationships, and make decisions that align with our values. For us students, emotional wellness can have a direct impact on our academic performance, social interactions, and overall happiness. Ignoring this vital aspect of well-being can lead to burnout, anxiety, and a lack of motivation, making it harder to thrive in college.

Ways to Improve Emotional Wellness on Campus

If you’re looking to enhance your emotional well-being, here are a few actionable steps you can take:

Take Advantage of Campus Resources: At UMass Lowell, you can access free or low-cost resources to help you navigate emotional challenges. Whether you’re dealing with stress, homesickness, or other personal issues, reaching out for support can make a big difference. If you’re unsure where to start, this website includes resources that can help support you: https://www.uml.edu/wellbeing/dimensions/emotional.aspx.

Build a Support Network: Surround yourself with people who uplift and support you. Friends, mentors, and even student organizations can provide a sense of belonging and community. When you share your feelings with trusted individuals, it can help lighten your emotional burden and give you new and helpful perspectives on life.

Practice Self-Care Daily: In the hustle of college life, self-care often gets overlooked. However, small acts like getting enough sleep, staying active, and eating well can improve your emotional health. Self-care also includes finding time for activities you enjoy, such as journaling, meditation, or a hobby that helps you recharge.

As a Well-being Leader, I can help you enhance your emotional wellness by providing:

  • Peer Support: Sometimes, all you need is someone to listen. I’m here to provide a safe, judgment-free space for you to share your thoughts and feelings.
  • Stress-Management Strategies: I can introduce you to mindfulness techniques, relaxation exercises, and time management tips to help you stay calm and focused during challenging times.

I’m available at Southwick Hall-250B (Deans’ Office) every Monday from 10:00 AM to 12:00 PM and Wednesday from 9:00 AM to 11:00 AM to offer a safe space for you to express your challenges.

Citations:

Mayo Clinic. (2023). Stress Management: Manage Your Stress for Better Health. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management
Harvard Health Publishing. (2023). The Importance of Self-Care for Mental Health. Retrieved from https://www.health.harvard.edu/mind-and-mood/self-care