THE COOK ISLANDS

The Cook Islands, a cluster of 15 islands in the South Pacific, embody the quintessential Polynesian dream. From the vibrant lagoon of Rarotonga to the untouched beauty of the outer islands, they offer pristine natural landscapes, a rich Māori culture, and warm, unhurried charm, inviting visitors to experience paradise.

Region: Oceania (Polynesia)

Capital: Avarua (on Rarotonga)

Official Languages: Cook Islands Māori, English

Level of Travel Safety: Generally very safe. Exercise normal precautions against petty crime, which is rare. Be aware of strong ocean currents, especially outside the reef. Tropical cyclones can occur during the wet season.

A map of Oceania with Cook Islands highlighted in green.

Why Visit the Cook Islands?

Stunning Beaches: Pristine white sands and crystal-clear lagoons, ideal for water sports and relaxation.

Friendly Locals: The warmth and hospitality of the Cook Islands people will make your trip memorable.

Outdoor Adventures: From hiking the rugged hills to snorkeling and diving in vibrant coral reefs.

A small tropical island with palm trees and a white sandy beach in clear turquoise water under a blue sky.

Cultural Heritage: Explore the rich Polynesian culture, including traditional dance, art, and crafts.

Remote Paradise: Enjoy a tranquil, laid-back atmosphere free from large crowds.

Family-Friendly: Safe and welcoming for families with plenty of activities for all ages.

A sandy beach with palm trees and clear blue water, with a boat visible in the distance.

Essential Trip Information

The Cook Islands is a self-governing territory in free association with New Zealand, and visitors from most countries can stay visa-free for up to 31 days.

Passport validity: Your passport must be valid for at least 6 months beyond your stay.

Onward travel: Immigration may ask for proof of onward travel and accommodation bookings.

For detailed entry requirements, check the official Cook Islands immigration website.

The Cook Islands Dollar (CKD) is used, which is pegged to the New Zealand Dollar (NZD). While CKD is the official currency, New Zealand Dollars (NZD) are widely accepted.

Best ways to handle currency:

  • Before your trip: Exchange a small amount of money or use ATMs upon arrival. ATMs offer better rates than exchange bureaus.
  • During your trip: Use ATMs at banks for better rates. Credit/debit cards (Visa, Mastercard) are widely accepted, but keep cash for smaller vendors.
  • What to avoid: Avoid currency exchange kiosks as they often charge high fees.

The official languages are English and Cook Islands Māori.

Helpful phrases:

  • “Kia orana” (Hello)
  • “Meitaki” (Thank you)
  • “E i te painu?” (Where is…?)

The Cook Islands are generally safe, but like any tourist destination, exercise caution at night and in less populated areas.

Emergency number: 999 (Police, Fire, Ambulance)

No mandatory vaccinations are required for entry, but it’s recommended to check with your healthcare provider.

Travel insurance is advised, as medical care can be expensive, and you may need to be airlifted to New Zealand for serious issues.

Pharmacies are available in Rarotonga, and tap water is generally safe to drink.

Public Transport: Limited public buses run on some islands; check schedules for timing.

Biking: Rarotonga has popular bike rentals for scenic tours.

Car Rentals: The island is small, and renting a car or scooter is a popular option to explore at your own pace.

Taxis: Available, but be aware that some areas may only have limited services.

The Cook Islands can be considered moderate to expensive, especially in tourist-heavy areas.

Accommodation

  • Budget: Guesthouses and hostels (US$60–120/night)
  • Mid-range: 3-star hotels (US$150–250/night)
  • Luxury: 4-5 star resorts (US$300+/night)

Food

  • Quick eats: Local eateries or food stalls (US$8–15)
  • Casual dining: Local restaurants (US$20–40/person)
  • Fine dining: High-end dining (US$60+/person)

Drinks

  • Beer: Local beer (US$5–8/bar)
  • Cocktails: Resort or beachside cocktails (US$10–18)

Transportation

  • Public buses: In some areas (US$2–5/ride)
  • Taxis: US$10–20 for short trips
  • Bike rentals: For scenic trips (US$8–15/hour)

Money-Saving Tips

  • Take local buses for affordable travel around the island.

  • Eat local at smaller restaurants or roadside food vendors to enjoy authentic and budget-friendly meals.

  • Book accommodation in advance for better rates, especially during peak seasons.

Explore the Cook Islands

A truly breathtaking natural wonder north of Rarotonga. This immense turquoise lagoon, studded with tiny motus (islets), is famous for its incredible clarity, vibrant marine life, and unparalleled snorkeling and diving opportunities.

The largest island and cultural heart of the Cook Islands. The Te Vara Nui Village offers an authentic cultural experience with traditional dance, music, and a feast, located inland on the island.

A picturesque and popular stretch of Rarotonga’s eastern coast. It’s an ideal spot for swimming, kayaking, and stand-up paddleboarding, with four small motus just offshore that are perfect for snorkeling trips.

A challenging but rewarding hike across the interior of Rarotonga, starting from the north coast near Avarua. It leads adventurers through dense rainforest to the Needle, offering panoramic views of the island.

A distinctive volcanic rock formation on the northwest coast of Rarotonga. It’s a significant cultural site and a popular spot for sunset viewing and swimming, offering calm waters within the reef.

The oldest village on Rarotonga, located on the island’s west side. It holds significant historical importance as the site of the first successful Christian mission, with a beautiful old church and a tranquil atmosphere.

Situated on the southeastern side of Rarotonga, this beach is renowned for its stunning white sands and exceptionally clear, shallow waters. It’s perfect for snorkeling directly from the shore among abundant coral and fish.

A rugged and less-visited outer island, often called ‘Enuamanu’ (Island of Birds). Known for its ancient limestone caves, coffee plantations, and unique birdlife, it offers a more adventurous and authentic experience.

Part of the Atiu experience, this network of dry limestone caves is accessible through guided tours on Atiu Island. Visitors can explore fascinating rock formations and learn about the island’s geological history.

A famous motu within the Aitutaki Lagoon, accessible by lagoon cruise. It boasts a tiny post office where you can get your passport stamped, and is celebrated for its exquisite beauty, perfect for a day trip.

Smart Travel

Key Advantages:

  • Lowest Prices (accommodation, flights)
  • Fewer Crowds (more intimate experiences)
  • Lush, Green Landscapes (islands at their most vibrant)
  • Warm Ocean Temperatures (perfect for swimming)
  • Opportunity for cultural festivals/events not tied to peak season.

Main Drawbacks:

  • High Temperatures & Humidity (frequently 80-90ºF / 27-32ºC)
  • Frequent, but often brief, Tropical Downpours
  • Increased Risk of Tropical Cyclones (especially Dec-Feb)
  • Reduced Visibility for Diving/Snorkeling (due to runoff)
  • Some smaller tours or restaurants may have reduced hours.

Key Regions:

  • Rarotonga (inland areas): The Cross-Island Track and interior roads are incredibly lush and green, with waterfalls at their fullest.
  • Aitutaki: Enjoy the stunning lagoon with fewer boats and more secluded spots, and take advantage of lower prices on accommodation.
  • Mangaia (outer island): Experience this ancient island’s unique caves and rugged beauty with very few other tourists.

Key Advantages:

  • Ideal Weather (warm, less humid and rainy than wet season)
  • Manageable Crowds (fewer than peak, more than low)
  • Reasonable Prices (better value than peak season)
  • Excellent Visibility for Diving/Snorkeling
  • Perfect for all outdoor activities, including hiking and lagoon tours.

Main Drawbacks:

  • Can still experience occasional brief showers.
  • Temperatures remain consistently warm (75-85ºF / 24-29ºC).
  • Prices begin to rise towards the end of October as peak season approaches.

Key Regions:

  • Rarotonga (coastal areas): Excellent for exploring beaches, lagoons, and villages with comfortable weather.
  • Aitutaki: The iconic lagoon is at its best, with clear waters and comfortable temperatures for all water activities.
  • Atiu (outer island): Explore its limestone caves and coffee plantations in pleasant conditions before the peak crowds arrive.
  • Dry Season (June – September)
  • Australian and New Zealand school holidays (especially July/August)
  • International Vaka Eiva Festival (late November/early December)
  • Christmas and New Year Holiday Period

Planning Your Trip

The Cook Islands maintain a laid-back, friendly atmosphere.

Politics: Avoid political discussions—respect local views and governance.

Tipping: Tipping is not mandatory, but appreciated for exceptional service. Around 10% at restaurants or US$1–2 for housekeeping.

Dress Code: Casual attire is fine for most settings, but it’s polite to dress modestly when visiting local churches.

Language: English is widely spoken, but Cook Islands Maori is the local language. It’s appreciated if you learn a few greetings in Maori.

Photography: Ask permission before photographing local people, especially in rural areas.

Tip: Respect local traditions and customs, especially during cultural ceremonies.

The Cook Islands can be affordable for some, but costs can add up with luxury accommodations and activities.

Accommodation: Budget (US$30–60), mid-range (US$100–200), luxury (US$300+).

Food: Street food (US$6–12), casual dining (US$15–25), upscale restaurants (US$30+).

Transport: Scooter/car rentals (US$20–55/day), bus (US$3–5), taxis (US$10–20).

Activities: Many water activities such as snorkeling and swimming with turtles are free or low-cost, but organized tours (e.g., lagoon tours) can range from US$50–150.

Daily Budget:

  • Budget: US$60–100 (budget accommodation, casual food, local transport).

  • Mid-range: US$150–250 (hotel stays, excursions, dining at mid-range restaurants).

  • Luxury: US$300+ (luxury resorts, private tours, fine dining).

Free Wi-Fi: Available at most hotels, cafes, and some public areas. Wi-Fi speeds may be slower than in urban locations.

SIM Cards: You can buy a prepaid SIM card from Vodafone or Digicel at the airport or local shops. Plans range from US$10–25 for data packs.

eSIMs: Supported by major providers like Airalo and Vodafone, offering plans for international travelers.

Tip: Expect limited internet access in rural areas, so plan ahead if you need constant connectivity.

Essential for: Medical emergencies (limited local healthcare), flight delays.

Adventure Coverage: Ensure it includes scuba diving, kayaking, etc.

Evacuation: Some remote islands require medevac coverage.

The Cook Islands offer a variety of accommodation to suit different budgets.

Luxury:

  • Pacific Resort Aitutaki: A stunning beachfront resort with overwater bungalows.
  • Crown Beach Resort: An exclusive option with private villas and beach access.

Mid-range:

  • Rarotonga Beach Bungalows: Affordable beachfront bungalows on Rarotonga.
  • Muri Beachcomber: A popular choice for couples, with self-contained units near the beach.

Budget:

  • Aroa Beachside Inn: Budget-friendly options on Rarotonga with beachfront access.
  • Backpacker accommodations: Numerous hostels and budget guesthouses starting from US$30–50 per night.
  • Airbnb/VRBO: Ideal for groups or families looking for more space. Check locations in Muri or Avarua for proximity to key attractions.

Tip: Opt for beachfront accommodations for stunning views and easy access to activities.

The Cook Islands are relatively small, so getting around is straightforward.

Public Transport:

  • Buses: Regular services on Rarotonga (main island) covering key areas. Buses are affordable (around US$3–5 per ride).

Taxis/Rideshares:

  • Taxis are available, but rideshare services like Uber are not present. Taxi fares range from US$10–20 for short trips.

Car/Scooter Rentals:

  • Renting a car or scooter is highly recommended to explore the islands at your own pace. Prices range from US$35–55/day for cars and US$20–30/day for scooters.

Biking:

  • Bicycles are available for rent on the islands, and cycling around Rarotonga’s scenic roads is a popular activity.

Walking:

  • Many of the smaller islands can be explored by foot, with walking tours available in the main towns.

Tip: Renting a scooter or car offers the most flexibility and comfort for sightseeing.

Handy Tips

Currency: The Cook Islands uses the New Zealand Dollar (NZ$) as its official currency, but US dollars (US$) are widely accepted, especially in tourist areas.

Bills: NZ$1, 5, 10, 20, 50, and 100 denominations; US$ bills are often accepted for payment.

Coins: NZ$1, NZ$2, 10¢, 20¢, and 50¢ coins.

Exchanging Currency: Avoid exchanging money at airports or resorts where rates may not be favorable. Use ATMs or local banks for better rates.

Using Cards: Visa and Mastercard are widely accepted in most places; however, carry cash for smaller transactions, especially in remote areas.

Tipping Etiquette: Tipping is not mandatory but appreciated for exceptional service.

  • Restaurants/Bars: Tipping is not expected, but rounding up the bill or leaving a 5-10% tip is appreciated.
  • Hotel Staff: NZ$2–5 per bag for porters; NZ$1–2 per day for housekeeping.
  • Tour Guides: NZ$5–10 per person for guided tours.

Official Languages: English and Cook Islands Māori (Rarotongan).

Key Phrases:

  • “Koai koe?” (How are you?)
  • “No te kai?” (Where is the food?)
  • “E tei te aronga?” (How much is it?)

Pro Tip: The local people are friendly and welcoming, so don’t hesitate to greet with “Kia Orana” (hello). English is commonly spoken, but using a few words of Māori will be appreciated.

The Cook Islands is generally safe for tourists, with low crime rates. Still, always exercise caution, especially at night or when walking in less crowded areas.

Emergency Contacts:

  • Police: 999
  • Ambulance: 999
  • Fire: 999

Local Hospital: Rarotonga Hospital, Avarua

Always have your accommodation details and any emergency numbers handy.

The Cook Islands uses 240V with Type I plugs (two flat pins and a grounding pin).

Voltage: Make sure your electronics can handle the voltage; you might need a voltage converter. Adapters are essential for international visitors.

Tap water is generally safe to drink in Rarotonga and Aitutaki. However, in more remote areas, bottled water is recommended.

Note: Always confirm with locals whether tap water is drinkable if you are staying in a remote area.

The Cook Islands observes public holidays that may affect business operations:

  • 1 Jan: New Year’s Day
  • Good Friday (varies): Religious observance
  • 1st Monday in June: Queen’s Birthday
  • 1 Oct: Cook Islands Constitution Day
  • 25 Dec: Christmas Day

Many businesses may close, but resorts and tourist services remain open.

Stores: Typically 9:00–16:30, with some open on weekends.

Pharmacies: Most open from 9:00–17:00; some may have late-night hours in Rarotonga.

Local Markets: Weekend markets in Rarotonga (e.g., Punanga Nui Market) are great for local crafts and produce.

Ika Mata: National dish of raw fish marinated in lime and coconut cream, often served with vegetables.

Rukau: Taro leaves cooked in coconut cream—rich, silky, and deeply satisfying.

Curried Eke (Octopus): Tender octopus simmered in fragrant island curry sauce.

Poke: Cook Islands’ version of baked banana pudding—can also be savory with seafood.

Kai Moana (Seafood Platter): Includes lobster, parrotfish, and crab—best enjoyed beachside.

Umukai (Underground Oven Feast): Earth oven-cooked meats and root vegetables, traditional and communal.

Taro Chips: Crispy, salty island-style snack, often made fresh and locally packed.

Fruit Bat Stew: A traditional delicacy on Atiu—gamier taste, slow-cooked with herbs.

Banana Poké: Sweet mashed banana, baked with coconut cream and arrowroot.

Cook Islands Doughnuts (Pani Popo): Fluffy fried dough balls glazed in coconut syrup.

Alcoholic:

  • Tumunu Brew: Home-brewed island beer made from fermented fruit or coconut—try it on Atiu.

  • Cook’s Lager: Locally brewed beer, light and refreshing—great with seafood.

  • Matutu Beer: Rarotonga-based craft brewery—try their Pale Ale and Lager.

  • Island Negroni: A tropical take on the classic, often with local citrus and herbs.

  • Tahitian Wine (Vin de Tahiti): Rare import from nearby French Polynesia.

  • Aitutaki Sunset Cocktail: Rum, pineapple, lime—beach cocktail perfection.

  • Cook Islands Rum Punch: Made with overproof rum, tropical juices, and spices.

Non-Alcoholic:

  • Nu (Fresh Coconut Water): Served straight from the coconut—hydrating and refreshing.

  • Lemon Rito Juice: Local lemonade-style citrus drink made from small island limes.

  • Tropical Smoothies: Fresh pawpaw, mango, guava blends from local fruit stalls.

  • Coffee from Atiu: Island-grown beans brewed strong, earthy, and aromatic.

  • Noni Juice: Medicinal, pungent—an acquired taste with strong local roots.

Lagoon Tours: Snorkel Aitutaki’s “Aquarium” (giant clams!).

Cross-Island Hike (Rarotonga): Waterfalls and panoramic views.

Island Nights: Traditional dance + drumming (Te Vara Nui show).

Sunday Church: Harmonious hymns (dress modestly).

Bike Rentals: Circle Rarotonga’s 32km coastal road.

Scuba Diving: Shipwrecks and coral gardens.

Fishing Charters: Catch mahi-mahi or marlin.

Muri Beach Sunset: Kayak or paddleboard at golden hour.

Maori Workshops: Learn weaving or ukulele.

Stargazing: Low light pollution (Milky Way visible).

Te Vara Nui Village: Recreated Māori village with storytelling.

Ara Metua: Ancient Polynesian inland road (1,200 years old).

Cook Islands Christian Church (CICC): Coral-and-lime architecture.

Tikioki Marine Reserve: Sacred fishing grounds.

Atiu’s Caves: Burial sites and coffee plantations.

Tangiia’s Landing Site: Legendary Polynesian navigator.

Black Pearls: Learn farming on Manihiki.

Aitutaki’s One Foot Island: Tiny islet with a quirky passport stamp.

Marae (Sacred Sites): Ask permission before entering.

Tivaevae Quilts: Hand-stitched heirlooms (buy direct from artisans).

Trader Jack’s (Rarotonga): Iconic bar with oceanfront views and live music.

Rehab Nightclub: Raro’s hottest late-night spot—dancing till 2am.

The Islander Hotel Bar: Happy hour cocktails with sunset views over the reef.

Shipwreck Hut: Beach bar with fire shows, reggae beats, and coconut cocktails.

Whatever! Bar & Grill: Chill vibe with local brews and karaoke nights.

The Waterline: Beachfront cocktails in Aro’a—rustic-chic and ultra relaxing.

The Naughty Coconut: Fun cocktails with cheeky names, beach beanbags.

Wilson’s Bar (Aitutaki): Famous for cocktails like the “One Foot Wonder.”

Spaghetti House Wine Bar: For Italian wine, pasta, and relaxed dining.

Vaiana’s Bar & Bistro: Good food, ocean views, casual drinks under palms.