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Upolu, Sāmoa - Things to Do in Upolu

Things to Do in Upolu

Upolu, Sāmoa - Complete Travel Guide

Upolu, the main island of Sāmoa, is a tropical paradise that perfectly balances pristine natural beauty with rich Polynesian culture. Home to the capital city Apia and about three-quarters of the country's population, Upolu offers visitors stunning beaches, dramatic waterfalls, lush rainforests, and authentic cultural experiences. The island's compact size makes it ideal for exploration, with most attractions accessible within a day's drive from the main town. From the famous To Sua Ocean Trench with its crystal-clear swimming hole to the powerful Papase'ea Sliding Rocks where you can naturally slide down smooth volcanic rocks into refreshing pools, Upolu delivers unforgettable adventures. The island's fa'a Samoa (Samoan way of life) remains deeply ingrained in daily life, offering visitors genuine cultural immersion through traditional villages, Sunday church services with beautiful harmonies, and warm hospitality that makes every traveler feel like family.

Top Things to Do in Upolu

Swimming at To Sua Ocean Trench

This spectacular natural swimming hole is formed by a collapsed lava tube, creating a 30-meter deep emerald pool connected to the ocean through underwater channels. Accessible via a steep wooden ladder, the crystal-clear waters are perfect for swimming and snorkeling. The surrounding tropical gardens and dramatic cliffs make this one of the most photographed spots in Sāmoa.

Booking Tip: Entry costs around 30 WST ($11 USD) per person. Visit early morning (8-10am) or late afternoon (4-6pm) to avoid crowds and harsh midday sun. Bring water shoes for the rocky areas and underwater camera for the incredible visibility.

Sliding at Papase'ea Sliding Rocks

These natural water slides carved into smooth volcanic rock offer an exhilarating ride down into refreshing freshwater pools below. The rocks have been naturally polished by centuries of flowing water, creating safe and fun slides suitable for all ages. Multiple pools of varying depths provide options for both adventurous sliders and those preferring to simply swim and relax.

Booking Tip: Entry fee is typically 10-15 WST ($4-6 USD). Best visited during rainy season (November-April) when water flow is strongest. Wear old clothes or swimwear as the rocks can be rough, and bring grip-soled shoes for walking on wet rocks.

Cultural Village Tour Experience

Immerse yourself in authentic Samoan culture through visits to traditional villages where you'll witness fiafia (cultural performances), learn about traditional crafts like mat weaving and tapa making, and participate in ava (kava) ceremonies. These experiences provide insight into fa'a Samoa, the traditional Samoan way of life that remains central to island culture.

Booking Tip: Tours typically cost 80-150 WST ($30-55 USD) including traditional lunch. Book through reputable operators who work directly with villages to ensure authentic experiences and fair compensation to communities. Sunday visits include beautiful church services with traditional harmonies.

Hiking to Sopoaga Falls

This impressive 54-meter waterfall cascades down a sheer cliff face into a deep pool surrounded by lush tropical vegetation. The relatively easy 20-minute hike through rainforest offers opportunities to spot native birds and tropical plants. The falls are particularly spectacular during the wet season when water volume is at its peak.

Booking Tip: Entry costs around 20 WST ($7 USD). Visit in the morning for best lighting and photography conditions. Wear sturdy shoes with good grip as paths can be muddy and slippery. Swimming is possible but currents can be strong, so assess conditions carefully.

Beach Day at Lalomanu

This pristine stretch of white sand beach on the southeastern coast offers some of Upolu's best snorkeling and swimming conditions. The protected reef creates calm, clear waters perfect for families, while the coral gardens just offshore teem with colorful tropical fish. Traditional beach fales (open-sided huts) provide shade and authentic accommodation options.

Booking Tip: Day use of beach fales costs 50-100 WST ($18-37 USD) including basic meals. Book fale accommodation in advance during peak season (June-September). Bring reef-safe sunscreen to protect the coral, and snorkeling gear if you have it, though rental is usually available.

Getting There

Faleolo International Airport (APW) is located on the western side of Upolu, about 40 kilometers from Apia. The airport receives direct flights from New Zealand, Australia, Fiji, and American Samoa, with connections available from other Pacific destinations and beyond. Taxis from the airport to Apia cost around 120-150 WST ($44-55 USD), while airport shuttle buses offer more economical options at 25-30 WST ($9-11 USD) per person. Rental cars are available at the airport from several international and local companies, providing the most flexibility for exploring the island.

Getting Around

Renting a car is the most convenient way to explore Upolu, with the main coastal road circling the island making navigation straightforward - remember that Sāmoa drives on the left side. Local buses (colorfully decorated and often playing loud music) connect major towns and villages for an authentic and economical experience, typically costing 5-10 WST ($2-4 USD) per journey. Taxis are readily available in Apia and can be arranged for day trips around the island, though agree on prices beforehand. Many accommodations offer bicycle rentals for shorter distances, and walking is pleasant in town areas and between nearby attractions.

Where to Stay

Apia City Center
Apia Waterfront
South Coast (Lalomanu area)
West Coast (Airport vicinity)
Central Upolu (Mountain areas)
North Coast villages

Food & Dining

Upolu's dining scene beautifully blends traditional Polynesian flavors with international influences, centered around fresh seafood, tropical fruits, and root vegetables like taro and breadfruit. Apia offers the widest variety of restaurants, from upscale establishments serving contemporary Pacific cuisine to local markets where you can sample traditional dishes like palusami (coconut cream baked in taro leaves) and oka (raw fish in coconut cream). Don't miss the weekend markets for fresh tropical fruits, local snacks, and the famous Samoan cocoa. Beach fales and village restaurants throughout the island provide authentic home-style cooking, often featuring the day's catch prepared in traditional earth ovens called umu, creating meals that are both delicious and culturally enriching.

Top-Rated Restaurants in Samoa

Highly-rated dining options based on Google reviews (4.5+ stars, 100+ reviews)

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Ci Siamo

4.6 /5
(1880 reviews) 3

Paddles Restaurant

4.9 /5
(538 reviews)

Nourish Café

4.7 /5
(274 reviews)
cafe

Giordano's Pizzeria // Samoa

4.6 /5
(264 reviews)

Phat Burger

4.8 /5
(201 reviews)

Le Lagoto Resort & Spa

4.6 /5
(170 reviews)
bar lodging
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When to Visit

The best time to visit Upolu is during the dry season from May to October, when rainfall is lower, humidity is more comfortable, and trade winds provide pleasant cooling breezes. This period also coincides with Sāmoa's winter, offering the most comfortable temperatures for outdoor activities and sightseeing. However, the wet season from November to April brings lush green landscapes, more powerful waterfalls, and fewer tourists, though also higher humidity and occasional tropical storms. Year-round temperatures remain warm (24-30°C/75-86°F), so any time can be enjoyable depending on your preferences for weather conditions and crowd levels.

Insider Tips

Sunday is sacred in Sāmoa - most businesses close and villages observe sa (prayer time) from 6-7pm when visitors should remain quiet and respectful
Always ask permission before photographing people or entering villages, and consider bringing small gifts like food items to share as a sign of respect
The local currency is Samoan Tala (WST) and while some places accept NZ dollars, you'll get better rates exchanging to local currency - ATMs are available in Apia but limited elsewhere on the island

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