Staying Active During the Summer

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It is hard to find the motivation to do anything outdoors once it reaches July in North Carolina. Here are some helpful tips that may make it a little easier to beat the heat and stay active this summer:

  1. It is important to drink plenty of water and take breaks while doing any exercise, but especially if you are exercising outside during the summer.
  2. Exercise early in the morning or later at night. If you want to continue exercising outside, at these times of the day the temperatures tend to be at their lowest. Another form of exercise could be yard work that you can get done early in the morning or later at night!
  3. Find shade. When you can, find areas that are shaded to protect yourself from the sun and also enjoy some cooler temperatures.
  4. Wear light and breathable clothes. Moisture-wicking fabrics are very important when exercising outside, as well as, avoiding colors like black and darker shades because they absorb more heat.
  5. Try some indoor options. Take stretch breaks or lift light weights while watching television. Use exercise videos online that are free on YouTube or look up the Center for Health and Wellness at Sampson Regional Medical Center on Facebook.

If you are choosing to exercise outdoors be aware that older adults and children are at a higher risk for heat-related illness. Some signs of heat exhaustion that you can be on the lookout for is headache, nausea, dizziness, weakness, and elevated body temperature. For more signs and symptoms, visit the Center for Disease Control’s (CDC) website.

When you are hydrating try to avoid sugary sports drinks, sodas, and juices. As an alternative to those sport drinks or juices try fruit infused water. This recipe below combines blackberries and mint to make a refreshing drink!

Blackberry Mint Infused Water


  • ¼ cup fresh blackberries
  • A few small sprigs of fresh mint
  • 4 cups of water


  1. Wash your hands and your blackberries and mint.
  2. Place your blackberries and mint into a large glass jar or pitcher. Gently smash the fruit and herbs with a spoon to break it down and release more flavor.
  3. Cover with four cups of water and place in your refrigerator overnight or 6-8 hours. The longer amount of the time the fruit soaks in the water, the more flavor you will get.


  • You can add more or less fruit to this recipe for a more or less intense flavor.
  • Before serving or drinking you can remove the fruit, but this step is not necessary.
  • Try this with different fruits and herbs like cucumbers, lemons, limes, oranges, basil, and rosemary.
  • Club soda or sparkling water can be subbed for regular water if you wanted carbonation.
  • This can be stored in your fridge for up to three days.
  • The fruit in the water will not go bad or spoil if it is kept in cold temperatures. Do not leave the fruit and water out for more than four hours.
  • For more recipes and answers to any questions visit