Summer holidays are here. Time for sunshine, celebrations and shisa nyama! 

Make sure your good times aren’t ruined – stay safe with common sense and smart choices.

Be sun savvy

UV rays can damage skin and eyes, cause painful sunburn and lead to skin cancers. High temperatures can also cause heat stroke and exhaustion.

• Use broad-spectrum sunscreen ­– minimum SPF30 – and reapply every two hours.
• Keep outdoor activities to early morning and late afternoon.
• The rest of the time, cover up with clothes and wear sunglasses and a broad-brimmed hat.

Tip: Sunglasses should be certified UV400 protective. Bonus if they’re polarised to cut glare.

Drink up

Don’t let dehydration spoil the party when temperatures soar.

• Aim for 1.5-2 litres of water daily – more if you’re active.
• Invest in a cooler to carry cold drinks with you.
• Freeze water overnight for all-day icy sipping.
• Mix it up with mint, berries, lemon or cucumber slices, diluted cordials or bubbles.

Put safety first

When you’re out and about this holiday season, remember to:

• stick to safe routes and exercise in a group – think Parkruns, not solo hikes.
• tell people where you’re going.
• make sure your phone is charged and has airtime/data.
• consider family tracking apps on your phone.
• carry a first-aid kit.

Party wisely

Moderation is key to no-regrets holiday indulgence.

• Dish up colourful veggies (salad, mielies, butternut) and lean protein (ostrich steak, chicken sosaties)
• Go easy on creamy side dishes, fatty meats and puddings.
• Alternate alcohol with soft drinks or choose zero-alcohol beverages.

Keep your cool

As much as we look forward to catching up with family and friends, get-togethers can be stressful, especially when expectations for the ultimate festive bash are high.

• Focus on real connections, not perfection.
• Share the load by asking people to contribute to festive spreads – there’s nothing wrong with a bring ’n’ braai.
• Step away for a breather if emotions run high. Even a bathroom break can help you reset.
• Turn invites down when you’re overwhelmed.
• Allow for ‘mindful me time’ during the holidays, like a tea break outside, meditation podcasts or catching up on your favourite series.

Be money smart

You can avoid the festive overspending trap this year.

• Set your budget – and stick to it.
• Share gifting and entertaining costs.
• Rather than buying pricy prezzies, make memories with picnics and home movie nights.

Keep the good times rolling into 2026

Your healthy holiday hacks shouldn’t end when the festive lights go back in the box. Keep up the good habits and you’ll hang onto that summer feeling into the new year and beyond!

Reference

Heart and Stroke Foundation