Travelling through Africa and embarking on a new safari every day can be an amazing experience. You never know quite what you’ll see when you’re out there in the savannahs, plains, or African bush. A lion one minute, a rhinoceros the next, a herd of elephants or family of leopards; safaris can be so full of those moments where you have to “pinch” yourself to make sure you’re really there.

But with all the excitement and relaxing in to holiday mode, the best plans to maintain your healthy eating habits and exercise routine can soon slip away.  Spending hours in a jeep or van combined with those all you can eat buffets for breakfast, lunch and dinner can play havoc with even the most stoic commitment to staying fit and healthy.

Not to mention the stops for a “cold one”, the snacks on the bus and the and the long days travelling from one place to the next.

But staying healthy while on your safari doesn’t have to be a chore, with a few simple tweaks to your holiday routine you can maintain a healthy lifestyle.

After all, better food and drink choices and increased activity are sure to help improve your energy levels and your mood as well as looking after your waistline.

 1. Drink lots of water and take a good water bottle with you. 

Most hotels and safaris in Africa will include free water. Drink it! It can be easy to succumb to buying too many cokes or other local sweet and sugary drinks when you’re travelling, especially if you’re in a hot climate. But instead of buying cokes, drink the water you’ll be much better hydrated. Where possible encourage the driver or tour guide to buy a large water bottle that can be shared among the group. As well as saving your wallet and waistline, you’ll be helping the environment. And remember to fill up your drink bottle throughout the day.

2. Take fresh fruit on those long transit days 

Often your hotel breakfast will provide fresh fruit – just make sure they are happy for you to take a piece to go before you do so, not all hotels like guests to take items from the breakfast bar away with them. If there is no fruit at breakfast, or you can’t take it with you, see if you can make a stop at a nearby supermarket or local market to pick up some fruit. It’s much better for your energy levels and your health to eat fruit throughout the day instead of less healthy snacks such as chips, biscuits or chocolate. And, as well as being a healthier option, visiting a local food market and choosing fruit is a great way to experience the local culture and try some new foods.

3. Get active 

On a safari holiday you’ll spend a lot of time sitting in a jeep or bus looking out for wildlife. It’s an amazing experience, but not exactly one that’s conducive to being active. See if you can add a walking safari to your trip, many tours will include a walking component or you can always ask your guide if it can be added. Try stretching in the jeep, or taking a walk around the hotel complex in a morning before you set out on your first safari for the day or at night when you return. Just make sure you check that it’s safe to walk outside before you do so before starting your walk. Many hotel complexes in Africa are set inside wildlife reserves and you may find buffalo or elephants can access part of the site! Also consider whether you can add a swim or kayaking as part of your day’s activities. Don’t take on anything too strenuous, the key is to stay active, you don’t want to give yourself an injury on holiday!

4. Visit the markets and top up on breakfast items, or choose the healthy options in your hotel breakfast. 

It can be tempting on a safari holiday to go for the kinds of foods you wouldn’t eat every day at home. And trust us, those African breakfasts are hearty, you’ll generally be offered just about any kind of breakfast cuisine you could imagine. And while you are on holidays and should be free to enjoy a hearty breakfast, sometimes those breakfasts are less than healthy. Many comprise of processed white bread and jams, fatty foods or sugary cereals. Think of them as a treat, and supplement them with healthy options. See if you can get some local fruits and vegetables such as tomatoes, avocadoes and fresh fruit either in your hotel, or from a local supermarket to give your breakfast a healthy edge. It will be more filling and generally higher in fibre. In hotel breakfasts, fruit, yoghurts and muesli are generally provided, or you could try an egg on multi grain bread for a healthier cooked breakfast option.

5. Watch the booze 

It can be easy to get into the habit of drinking everyday when you’re on a safari – at lunch and dinner– particularly when you’re in a hot, dusty climate. But those calories can really add up. Break up the alcoholic consumption with water or a lime and soda. Remember you’ll be drinking the water that’s included on your tour regularly so should be staying well hydrated! You’ll feel better the next day and have far more energy for your travels.

Taking an African adventure is all about having fun and enjoying the moment, but by choosing some healthy options while you’re travelling, you’ll be able to make the most of every minute of your tour.

By Alice Bastable, a Melbourne-based dietician, and Diane Squires, a writer and tour host.