Sun, Sand & Self-Care

Reviewed by Precious, One Life Health Consultant — Updated July 2026

How much sunscreen did you actually put on the last time you were at the beach or the pool? Most people underestimate it badly — a thin swipe on the face and nothing else. December in South Africa means braais, beach days and long afternoons outside, and our sun is genuinely strong. Here's what we tell customers who come in before the holidays.

What we'd suggest (the short version):

• Use a proper broad-spectrum SPF, applied generously and reapplied every two hours
• Drink more water than you think you need — 2 to 3 litres a day if you're out in the heat
• Keep your probiotic going through the festive eating, it makes a real difference
• Have a basic first aid and rehydration kit ready before you travel

Sun safety, properly

South African sun is harsh, and skin-cancer risk here is real — daily SPF matters. Part of that comes down to geography — we sit at a lower latitude than most of Europe and North America, and large parts of the country, especially the Highveld, are at altitude, both of which mean stronger UV exposure. That makes sun protection a genuine health priority here, not just a skincare habit.

There are two types of UV radiation worth knowing about: UVA, which penetrates deep into the skin and drives premature ageing, and UVB, which causes sunburn. Both contribute to skin cancer risk, which is why it matters that your sunscreen is labelled broad-spectrum.

A few things worth doing properly rather than half-heartedly: apply sunscreen around 20 minutes before you go outside so it has time to bond with your skin, reapply every two hours and immediately after swimming or heavy sweating, and don't skimp on the amount — most people apply far less than the recommended dose. Seek shade between 10:00 and 15:00 when the sun is strongest, wear a hat and sunglasses, and check your skin now and then for any new or changing moles — see a doctor if something looks unusual.

Look after your skin from the inside too

Sun, chlorine and salt water all strip your skin's natural moisture barrier, so a decent after-sun moisturiser matters as much as the sunscreen itself — look for aloe vera, hyaluronic acid or natural oils like jojoba. But what you eat plays a role too. Vitamin C, vitamin E, zinc and omega-3s all support skin repair, and a dedicated skin, hair and nails supplement can help support your skin's resilience through a summer of sun exposure.

Hydration matters more than people think

Once the temperature climbs, you lose water through sweat faster than you'd expect, and dehydration creeps up as headaches, fatigue and trouble concentrating before you even feel thirsty. Aim for at least 2 to 3 litres a day, more if you're active or out in the sun for hours. Water-rich foods — watermelon, cucumber, oranges, strawberries — all help, and if you're sweating heavily, a pinch of salt in your water or a proper electrolyte supplement replaces what you're losing. Go easy on alcohol and caffeine, both push more fluid out than they put in. If plain water bores you, add mint or lemon, or try our superfoods range for things like spirulina or moringa you can blend into a smoothie.

December is a big month for reflection too

Amid the holiday rush, December carries World AIDS Day (1 December) and International Day of Persons with Disabilities (3 December) — worth a moment of thought, and a reminder to keep celebrations inclusive and considerate of people around you facing health challenges of their own.

Keep your gut on side through the festive eating

Mince pies, koeksisters, boerewors rolls — December is not a month of restraint, and it doesn't need to be. But your gut takes strain if you're not a little mindful, and an unhappy gut affects more than digestion — it shows up in energy, mood and skin too. Keep fibre-rich food on your plate alongside the braai meat, don't skip meals in anticipation of a big dinner (it usually backfires), and eat slowly enough to let your digestion keep up. A daily probiotic through the silly season is one of the simplest things you can do to keep things balanced, and fermented foods like sauerkraut or kombucha help too.

Keep your energy up for the long days

Hiking, swimming, late nights, early mornings with the kids — summer asks a lot of your energy. Start the day properly: a smoothie bowl with fruit and seeds, or eggs with avocado, beats cereal for keeping you steady. B-vitamins, iron, magnesium and CoQ10 all play a role in energy at a cellular level, so if you've been unusually tired, it's worth getting checked rather than assuming it's just the season. Our energy and vitality range is there if you want sustained support without the crash of extra caffeine.

It's fine not to feel festive all the time

December gets sold as pure joy, but for a lot of people it's financially tight, family can be complicated, and the busyness itself is exhausting. That's normal. Set boundaries on how many events you actually say yes to, protect your sleep even through the holidays, and get outside and moving — even a 20-minute beach walk changes your mood. If you need a bit of extra support with sleep or stress, magnesium and calming herbs like valerian or passionflower are worth a look in our stress and mood range.

Safety basics beyond sunscreen

Never leave children unattended near water — drowning remains one of the leading causes of accidental death in South Africa over summer, so stick to supervised, designated swimming areas. Keep perishables refrigerated and don't leave meat sitting out at a hot braai for hours. Roads get more dangerous over the festive season, so plan trips with proper rest breaks and never drive after drinking. And keep a basic first aid kit stocked — plasters, antiseptic, rehydration sachets, antihistamines and any regular medication your family needs.

Carry the good habits past December

The best gift you can give yourself this season is not waiting for January to start again. A few things worth keeping up daily:

• Sunscreen applied and reapplied
• At least 2 litres of water
• Your usual supplements
• A proper serving or two of fruit and veg
• Some movement
• Decent sleep
• A few quiet minutes with no screens

You don't need to get all of it right every day — most days is enough.

Need help building your summer kit — the right sunscreen, an electrolyte for beach days, a probiotic to survive the festive eating? WhatsApp us on 076 913 5059 or visit One Life Health at Centurion, Glen Village or Edenvale.

By Precious, One Life Health Consultant

From the apothecary shelf

A few products we'd hand a customer asking for a starting point. Not a paid placement — these are what we actually take, recommend, or keep at the front of the shelf.