Trip Planning
The TakeYourBackpack guidebooks are your all-in-one travel companion, featuring the best cities, national parks, hikes, beaches, and unique sites, along with essential tips on when to go, how to get around, exchanging money, and even local phrases to get you started — everything you need for a smooth, unforgettable backpacking adventure.
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Personal tip: I normally search on good rating for atmosphere (for meeting people) and location (for easy exploring). Cleanliness as a bonus.
Travel Essentials
Yellow fever vaccination is recommended for travelers visiting São Tomé and Príncipe. Make sure your routine vaccines are up-to-date, including measles-mumps-rubella (MMR), diphtheria-tetanus-pertussis, varicella (chickenpox), polio, and your yearly flu shot. Consider hepatitis A and typhoid vaccines, as you might consume contaminated food or water. Hepatitis B, rabies, and malaria prophylaxis may be advised depending on your activities and length of stay. Always consult a travel health professional for personalized advice.
vaccination requirementsWhen I first started traveling, I often spent part of my first day in a new country hunting for a local SIM card. While this can still be slightly cheaper, it also takes time and planning.
These days, it's much simpler to install an eSIM before leaving home. Once you arrive in São Tomé and Príncipe, you can activate it immediately and have mobile data from the moment you land — which is especially useful for ordering transport or navigating away from busy airports.
There are many providers nowadays, and price differences are usually small. I personally go with Airalo, as it offers excellent network coverage throughout the country and strong global coverage, so you can manage multiple countries from a single app.
Get your e-sim for São Tomé and PríncipeCulture & Customs
Respect local customs by greeting people with a handshake and a smile. Dress modestly, especially in rural areas; beachwear is for the beach only. Sundays are for church, so expect limited business operations.
Photography of locals should be done with permission. LGBTQ+ travelers should be discreet, as public displays of affection can attract unwanted attention. Women should be cautious and avoid walking alone at night.
Avoid discussing politics or sensitive historical topics. Always ask before photographing people or private properties.
Trying traditional food is always a great way to experience the culture. Here are some must-try dishes for São Tomé and Príncipe.
- Calulu: A hearty stew made with fish or chicken, palm oil, vegetables, and okra, often served with rice or funge (fermented cassava). It’s a staple in local diets and known for its rich, comforting flavors.
- Muamba de Galinha: A flavorful dish featuring chicken cooked in palm oil with garlic, okra, and spices. It’s a great example of the island’s blend of African and Portuguese culinary influences.
- Grilled Fish: Freshly caught fish, usually grouper or barracuda, is grilled and seasoned simply to highlight the natural flavors. With São Tomé’s abundant coastline, seafood is a central part of the diet.
- Feijoada: A bean stew with pork or beef, influenced by Portuguese cuisine but adapted with local ingredients. It’s a comforting dish that showcases the fusion of cultures on the islands.
- Banana Bread: Unlike the sweet version you might know, this local variant is a savory bread made from mashed plantains, often enjoyed as a side dish or snack.
Tap water in São Tomé and Príncipe isn’t generally recommended for tourists, even though some locals might drink it. It’s safer to stick to bottled or filtered water to avoid any stomach troubles. Always check the seal on bottled water to ensure it’s not been tampered with.
The main language in São Tomé and Príncipe is
Portuguese. Backpacking is way more rewarding if you know a bit of the local language, so I'd suggest brushing up on the basics just in case your Portuguese skills have become a bit rusty.
Want to understand locals better?The complete Travel Guide for São Tomé and Príncipe includes 52 essential words and phrases — greetings, thank-yous, ordering food, transport, numbers, and common local expressions you'll actually hear.
Get your local basic phrases 👉
Get the Travel Guide - In São Tomé and Príncipe,
English is not widely spoken as the primary languages are Portuguese and Forro. However, English is increasingly understood in tourist areas, hotels, and restaurants, especially among younger generations and those working in the hospitality industry. While you may encounter some locals who can communicate in basic English, proficiency levels can vary significantly.
In urban areas like São Tomé city, you are more likely to find English speakers, but in rural regions, Portuguese will be your main mode of communication. It’s advisable for travelers to learn a few basic Portuguese phrases to facilitate interactions and enhance their experience. Overall, while English is not the dominant language, many locals are friendly and willing to help, often using gestures or simple words to bridge the language gap.
Money & Payments
The local currency of São Tomé and Príncipe is STN (Dobra).
When backpacking in São Tomé and Príncipe, it’s smart to carry a mix of cash and cards. ATMs are sparse, mainly found in the capital, São Tomé city. They often accept international cards, but reliability can be iffy. Carry euros or dollars as backup; euros are generally easier to exchange. For currency exchange, try local banks or authorized exchange offices for better rates. Credit cards are slowly gaining acceptance, especially in hotels and some restaurants, but always check first. Cash remains king in smaller towns and for street food or local transport.
Tipping in São Tomé and Príncipe isn’t obligatory, but it’s appreciated for exceptional service. In restaurants, rounding up the bill or leaving 5-10% is common. For guides and drivers, a small tip is a nice gesture if you’re happy with their service.
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Over the years, I've learned the importance of packing minimally. It's so much easier to jump on the back of a truck or squeeze yourself into the last spot of a minibus without that supersized backpack. If you're headed to a warm destination, leave your winter jacket at home; for colder regions, opt for thin thermal underlayers. Instead of packing your entire wardrobe, bring just three sets of clothes, as laundry facilities are available everywhere..jpg)
Hi, I’m Johan (Netherlands 🇳🇱), the creator of TakeYourBackpack. Over the past decade, I’ve backpacked through 80+ countries across six continents, gaining extensive experience with independent travel, long-term trips, and overland routes.v2.webp){kind=logo}
