travel advice cook islands

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• Passports, travel and living abroad
• Travel abroad
• Foreign travel advice

Cook Islands, Tokelau and Niue

Warnings and insurance, before you travel.

No travel can be guaranteed safe. Read all the advice in this guide and any specific travel advice that applies to you:

• women travellers
• disabled travellers
• LGBT+ travellers
• solo and independent travel
• volunteering and adventure travel

Travel insurance

If you choose to travel, research your destinations and get appropriate travel insurance . Insurance should cover your itinerary, planned activities and expenses in an emergency.

About FCDO travel advice

The Foreign, Commonwealth & Development Office ( FCDO ) provides advice about risks of travel to help British nationals make informed decisions. Find out more about FCDO travel advice .

Follow and contact FCDO travel on Twitter , Facebook and Instagram . You can also sign up to get email notifications when this advice is updated.

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Cook Islands

Latest update.

Exercise normal safety precautions in the Cook Islands.

Cook Islands (PDF 189.59 KB)

Pacific (PDF 1.22 MB)

Local emergency contacts

Emergency services, fire and rescue services, medical emergencies.

Call Rarotonga Hospital on 22 664 or email  [email protected]

Call 22 499 or email  [email protected]

Advice levels

• The Cook Islands' crime rate is low. Thieves sometimes target tourists, especially at the beach. Watch out for your belongings. 
• Don't leave valuables in motor scooters or motorcycles.
• Cyclone season is from November to April, but severe storms can happen anytime. Know your accommodation's evacuation plan and your nearest shelter.
• Earthquakes and tsunamis occur in the Cook Islands. Rarotonga has tsunami alert signs. If there's an alert, follow the advice of your host or hotel and local officials. Move to higher ground if you're near the beach or low-lying areas.

Full travel advice:  Safety

• Insect-borne illnesses, including dengue and chikungunya, are present in the Cook Islands. Ensure your accommodation is insect-proof. Use insect repellent.
• The Cook Islands has reported cases of Zika virus. If you're pregnant, discuss your travel plans with your doctor.
• Waterborne, foodborne, parasitic, and other infectious diseases are common. Drink only boiled or bottled water. Avoid raw or undercooked food.
• Medical facilities are limited, especially on outer islands. You'll need medical evacuation to New Zealand or Australia if you're seriously ill or injured. Check your travel insurance covers this.

Full travel advice:  Health

• If you're driving, monitor your alcohol intake.
• The Cook Islands' standards of dress and behaviour are modest. Be careful not to offend, especially outside resort areas. Ask locals if you're unsure of customs.

Full travel advice:  Local laws

• You don't need a visa for a tourist visit of up to 90 days. In other situations, you'll need a visa.
• Entry and exit conditions can change at short notice. Contact the Cook Islands  Ministry of Foreign Affairs and Immigration  for the latest details.
• The Cook Islands has two official currencies: Cook Islands Dollar (CKD) and the New Zealand Dollar (NZD). You can't exchange Cook Islands dollars outside the country. The airport has a currency exchange bureau.

Full travel advice:  Travel

Local contacts

• The  Consular Services Charter  details what the Australian Government can and can't do to help you overseas.
• For consular assistance, contact the  Australian High Commission in Rarotonga, Cook Islands.
• To stay up to date with local information, follow the Australian High Commission's  Facebook  account. 

Full travel advice:  Local contacts

Full advice

Petty crime.

The crime rate is low in the Cook Islands. Most crime is opportunistic, however, sometimes thieves target travellers. Watch your belongings.

Thieves may target items:

• on the beach
• left unsecured, such as valuables stored in motor scooters or motorcycles

Occasionally, travellers are  assaulted . Look out for suspicious behaviour.

Cyber security

You may be at risk of cyber-based threats during overseas travel to any country. Digital identity theft is a growing concern. Your devices and personal data can be compromised, especially if you’re connecting to Wi-Fi, using or connecting to shared or public computers, or to Bluetooth.

Social media can also be risky in destinations where there are social or political tensions, or laws that may seem unreasonable by Australian standards. Travellers have been arrested for things they have said on social media. Don't comment on local or political events on your social media.

More information: 

• Cyber security when travelling overseas

Terrorism is a threat worldwide.

More information:

Tours and adventure activities

Transport and tour operators don't always follow safety and maintenance standards. This includes:

• tours and travel between islands
• adventure activities, such as scuba diving

If you plan to do an  adventure activity :

• check if your travel insurance policy covers it
• ask about and insist on minimum safety requirements
• always use available safety gear, such as life jackets or seatbelts

If proper safety equipment isn't available, use another provider.

Swimming safety

Some swimmers have died because of strong tides and breaks in the reefs.

Ask local residents and tour operators about safe swimming and water sports areas.

There are no lifeguards on beaches.

Wildlife safety

Be aware of local wildlife. 

Dogs are common in Rarotonga. Some are aggressive, travel in packs and have bitten people. If you're bitten or scratched, seek medical help immediately.

Be mindful of dogs when walking, cycling or running. Don't approach, touch or feed them. 

Be aware when driving, wandering animals are common on the roads.

Climate and natural disasters

The Cook Islands experiences  natural disasters  and  severe weather , such as:

• cyclones and tropical storms
• earthquakes

If there's a natural disaster or warning:

• secure your passport in a safe, waterproof place
• monitor local media such as the  Global Disaster Alert and Coordination System
• follow the advice of local authorities
• keep in touch with your friends and family

If you're travelling after a natural disaster, contact your tour operator or airline to find out if services are affected.  

Cyclones and severe weather

Cyclone season is from November to April. Tropical storms and cyclones can happen in any month.

The direction and strength of cyclones can change suddenly.

Tropical storms and cyclones can:

• cause flooding and landslides
• disrupt essential services, such as water, electricity and communications

If there's a cyclone or severe tropical storm:

• you may get stuck in the area
• flights could be delayed or suspended
• available flights may fill quickly
• adequate shelter may not be available
• ports may close

Monitor weather updates and warnings:

• Fiji Meteorological Service
• World Meteorological Organisation Severe Weather Information Centre
• Emergency Management Cook Islands Facebook  
• Australia High Commission Facebook

If a cyclone is approaching:

• know the evacuation plan for your hotel or cruise ship
• identify your local shelter
• stock up on bottled water
• Surviving cyclones: Preparation and safety procedures

Earthquakes and tsunamis

The Cook Islands can experience earthquakes and tsunamis.

Evacuation signs in Rarotonga will direct you if there's a tsunami alert.

If there's an earthquake or a tsunami alert:

• take directions from your host or hotel
• monitor the  Pacific Tsunami Warning Center  and local sources
• move to higher ground if you're near the beach or in a low-lying area

Travel insurance

Get comprehensive  travel insurance  before you leave. 

Your policy needs to cover all overseas medical costs, including medical evacuation. The Australian Government won't pay for these costs. 

If you can't afford travel insurance, you can't afford to travel. This applies to everyone, no matter how healthy and fit you are.

If you're not insured, you may have to pay many thousands of dollars up-front for medical care.

• what activities and care your policy covers
• that your insurance covers you for the whole time you'll be away
• any exclusions to your policy

Ensure you have appropriate insurance cover if you plan to undertake higher-risk activities like diving, off-roading, hiking or other adventure-based activities.

Physical and mental health

Consider your physical and mental health before you travel, especially if you have an existing medical condition.

See your doctor or travel clinic to:

• have a basic health check-up
• ask if your travel plans may affect your health
• plan any vaccinations you need

Do this at least 8 weeks before you leave.

If you have immediate concerns for your welfare, or the welfare of another Australian, call the 24-hour Consular Emergency Centre on +61 2 6261 3305 or contact your nearest Australian Embassy, High Commission or Consulate  to discuss counselling hotlines and services available in your location.

• General health advice
• Healthy holiday tips  (Healthdirect Australia)

Medications

Not all medication available over the counter or by prescription in Australia is available in other countries. Some may even be considered illegal or a controlled substance, even if prescribed by an Australian doctor.

Some medications, such as those used to treat attention deficit hyperactivity disorder (ADHD) are illegal in the Cook Islands. If you are unsure, contact the Cook Islands  Ministry of Foreign Affairs and Immigration  well in advance of your planned travel.

If you plan to bring over-the-counter (OTC) or prescription medication, ensure you bring enough for the duration of your trip and carry it in its original packaging. Carry a copy of your prescription or a letter from your doctor stating:

• what the medication is
• your required dosage
• that it's for personal use
• Travelling with medication and medical equipment

Health risks

Insect-borne diseases.

The  Cook Islands Ministry of Health  continues to monitor for dengue and other insect-borne outbreaks.

Cases of disease spread by mosquitoes include:

• chikungunya

Serious outbreaks sometimes occur.

To protect yourself from disease:

• make sure your accommodation is insect-proof
• use insect repellent
• wear long, loose, light-coloured clothing

If you're pregnant, discuss travel plans and health risks with your doctor before you travel.

• Infectious diseases

Other health risks

Waterborne, foodborne, parasitic and other infectious diseases are found in the Cook Islands. These include:

To protect yourself from illness:

• drink boiled water or bottled water with sealed lids
• avoid ice cubes
• avoid uncooked and undercooked food, such as salads

Get medical advice if you suspect food poisoning or have a fever or diarrhoea.

Medical care

Medical facilities.

Medical facilities are limited, especially on outer islands. 

Treatment can be expensive. Hospitals and medical facilities may ask for payment before treating you. 

You may need to be evacuated to New Zealand or Australia if you become seriously ill or injured. Medical evacuation can be very expensive.

Cook Islanders who hold an Australian Passport but don't hold a New Zealand passport, don't qualify for urgent patient referrals (medical evacuations) to New Zealand. Ensure your travel insurance provides appropriate cover for your situation.

No hyperbaric or decompression chambers are available. If you need to be treated for decompression sickness, you'll be evacuated to the nearest treatment centre in either Tahiti or New Zealand.

Registered dive companies carry basic treatment equipment to meet Professional Association of Diving Instructors (PADI) standards.

• Ministry of Health

You're subject to all local laws and penalties, including those that may appear harsh by Australian standards. Research local laws before travelling.

If you're arrested or jailed, the Australian Government will do what it can to help you under our  Consular Services Charter . But we can't get you out of trouble or out of jail.

Penalties for carrying or using even small amounts of illegal drugs are severe. They may include fines and prison sentences.

• Carrying or using drugs

Australian laws

Some Australian criminal laws still apply when you're overseas. If you break these laws, you may face prosecution in Australia.

• Staying within the law and respecting customs

Dual citizenship

• Dual nationals

Local customs

Standards of dress and behaviour are modest.

Be careful not to offend, especially outside resort areas, when visiting towns, villages and the outer islands.

Ask for local advice if you're unsure of any customs.

Visas and border measures

Every country or territory decides who can enter or leave through its borders. For specific information about the evidence you'll need to enter a foreign destination, check with the nearest embassy, consulate or immigration department of the destination you're entering. 

You don't need a visa for tourist visit up to 90 days. Authorities will issue a visitor visa on arrival. There is no fee for a visitor visa.

To enter the Cook Islands, you'll need to show proof of:

• an onward or return ticket
• sufficient funds for your stay
• arranged accommodation

In other situations, you'll need a visa.

Entry and exit conditions can change at short notice. 

Travelling with a Criminal Conviction

If you have a criminal conviction, contact the Cook Islands  Ministry of Foreign Affairs and Immigration  ahead of your intended travel. Immigration Cook Islands will review cases with external agencies. Failure to declare could impact travel in the future. 

Some countries won't let you enter unless your passport is valid for 6 months after you plan to leave that country. This can apply even if you're just transiting or stopping over.

Some foreign governments and airlines apply the rule inconsistently. You may receive conflicting advice from different sources.

You can end up stranded if your passport is not valid for more than 6 months.

The Australian Government does not set these rules. Check your passport's expiry date before you travel. If you're not sure it'll be valid for long enough, consider getting a new passport .

Lost or stolen passport

Your passport is a valuable document. It's attractive to people who may try to use your identity to commit crimes.

Some people may try to trick you into giving them your passport. Always keep it in a safe place.

If your passport is lost or stolen, tell the Australian Government as soon as possible:

• In Australia, contact the  Australian Passport Information Service .
• If you're overseas, contact the nearest  Australian embassy or consulate .

Passport with ‘X’ gender identifier

Although Australian passports comply with international standards for sex and gender, we can’t guarantee that a passport showing 'X' in the sex field will be accepted for entry or transit by another country. Contact the nearest  embassy, high commission or consulate of your destination  before you arrive at the border to confirm if authorities will accept passports with 'X' gender markers.

• LGBTI travellers

Cook Islands has 2 official currencies:

• Cook Islands Dollar (CKD)
• New Zealand Dollar (NZD)

Cook Islands dollars can only be exchanged in the Cook Islands.

The bank at the airport can change currency.

Most shops and hotels accept credit cards.

ATMs are limited outside Rarotonga and Aitutaki.

Before you leave, ask your bank if your cards will work overseas.

Local travel

Driving permit.

You can use a valid Australian driver's licence for up to 6 months.

You can only drive vehicles covered by your licence. For example, with an Australian car licence you can drive a car but not a motor scooter.

If you're staying longer than 6 months, you can get a Cook Islands driver's licence from the Cook Islands Police Department in Rarotonga.

Road travel

Driving can be dangerous, particularly at night.

Hazards include poorly maintained roads, line markings, street lighting and stray animals.

If you plan to drive in the Cook Islands, check local traffic laws and practices.

• Driving or riding

Motorcycles

Motorcyclists are hospitalised after many traffic accidents. 

You can get a temporary motorbike or motor scooter licence in the Cook Islands. To apply, you must:

• sit a practical test at the police headquarters in Avarua
• show your current Australian driver's licence and passport

Queues can be long. Be prepared to wait.

Always wear a helmet.

If you don't follow the local laws, your insurance policy may not cover you.

If you want to ride a motorbike:

• check that your travel insurance covers it
• learn local laws
• don't drink alcohol and ride

Only use registered taxis, arrange one through your hotel or resort.

Public transport

Limited buses are available on Rarotonga.

Public transport  is limited on other islands.

Travelling by boat can be dangerous.

To reduce your risk on boats:

• use your own life jacket
• carry an emergency position indicating radio beacon (EPIRB) and satellite phone
• avoid single-engine boats
• travel in a group of boats that are no more than half full
• tell someone you trust about your plans, including when you expect to return
• Travelling by boat

DFAT doesn't provide information on the safety of individual commercial airlines or flight paths.

Emergencies

Depending on what you need, contact your:

• family and friends
• travel agent
• insurance provider

Always get a police report when you report a crime.

Your insurer should have a 24-hour emergency number.

Consular contacts

Check the  Consular Services Charter  for what the Australian Government can and can't do to help you overseas.

For consular assistance, contact the Australian High Commission in Rarotonga . 

Australian High Commission, Rarotonga

Philatelic Building  Takuvaine Road Avarua, Rarotonga

Phone: +68 2 73379   Email: [email protected] Website: cookislands.highcommission.gov.au Facebook:  Australian High Commission, Cook Islands

Check the High Commission's website for details about opening hours and any temporary closures.

24-hour Consular Emergency Centre

In a consular emergency, if you can't contact the High Commission, call the 24-hour Consular Emergency Centre on:

• +61 2 6261 3305 from overseas
• 1300 555 135 in Australia

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COVID-19: travel health notice for all travellers

Cook Islands travel advice

Latest updates: Health - editorial update

Last updated: March 13, 2024 16:09 ET

On this page

Safety and security, entry and exit requirements, laws and culture, natural disasters and climate, cook islands - take normal security precautions.

Take normal security precautions in the Cook Islands

Back to top

Petty crime, such as pickpocketing and purse snatching, occurs. Violent crime is rare.

Ensure that your personal belongings, including your passport and other travel documents, are secure at all times.

Water activities

Lifeguards don’t usually supervise beaches. Tidal changes can cause powerful currents in the many coastal lagoons that surround the islands. Riptides are common. Several drownings occur each year.

Rescue services may not be consistent with international standards.

• Consult residents and tour operators for information on possible hazards and safe swimming areas
• Wear reef shoes to protect yourself against coral cuts and stonefish
• Follow the instructions and warnings of local authorities

Tour operators may not adhere to international standards.

If you undertake adventure sports, such as diving:

• choose a well-established and reputable company that has insurance
• ensure that your travel insurance covers the recreational activities you choose

If in doubt concerning the safety of the installation or equipment, don’t use them.

Water safety abroad

Adventure tourism

If you engage in adventure tourism:

• never do so alone
• always hire an experienced guide from a reputable company
• buy travel insurance that includes helicopter rescue and medical evacuation
• ensure that your physical condition is good enough to meet the challenges of your activity
• ensure that you’re properly equipped
• ensure that you’re well informed about weather and other conditions that may pose a hazard
• inform a family member or friend of your itinerary
• obtain detailed information on each activity before setting out

Stray animals

Stray dogs are common throughout the islands.

Don’t approach or feed them since they could be aggressive.

Road safety

Road conditions and road safety can vary greatly throughout the country.

Coastal roads on Rarotonga are paved but are poorly maintained and lit. Driving conditions may be hazardous during the rainy season.

Traffic accidents involving motorcycles are common.

• Avoid driving after dark
• Be particularly vigilant during the rainy season
• Be mindful of stray animals

Public transportation

Buses are available on Rarotonga but service may be irregular.

Taxis are generally safe. Some drivers may overcharge their clients.

• Use only officially marked taxis
• Negotiate fares in advance or insist that the driver use the meter

There is a ferry service between certain islands.

Ferry accidents may occur due to the overloading and poor maintenance of some vessels.

Don’t board vessels that appear overloaded or unseaworthy.

We do not make assessments on the compliance of foreign domestic airlines with international safety standards.

Information about foreign domestic airlines

Every country or territory decides who can enter or exit through its borders. The Government of Canada cannot intervene on your behalf if you do not meet your destination’s entry or exit requirements.

We have obtained the information on this page from the authorities of the Cook Islands. It can, however, change at any time.

Verify this information with the  Foreign Representatives in Canada .

Entry requirements vary depending on the type of passport you use for travel.

Before you travel, check with your transportation company about passport requirements. Its rules on passport validity may be more stringent than the country’s entry rules.

Regular Canadian passport

Your passport must be valid for at least 6 months beyond the date you expect to leave the Cook Islands.

Passport for official travel

Different entry rules may apply.

Official travel

Passport with “X” gender identifier

While the Government of Canada issues passports with an “X” gender identifier, it cannot guarantee your entry or transit through other countries. You might face entry restrictions in countries that do not recognize the “X” gender identifier. Before you leave, check with the closest foreign representative for your destination.

Other travel documents

Different entry rules may apply when travelling with a temporary passport or an emergency travel document. Before you leave, check with the closest foreign representative for your destination.

Useful links

• Foreign Representatives in Canada
• Canadian passports

Tourist visa: not required for stays up to 31 days Business visa: required

Other entry requirements

Customs officials may ask you to show them a return or onward ticket and proof of sufficient funds to cover your stay.

Yellow fever

Learn about potential entry requirements related to yellow fever (vaccines section).

Children and travel

Learn more about travelling with children .

Relevant Travel Health Notices

• Global Measles Notice - 13 March, 2024
• Zika virus: Advice for travellers - 31 August, 2023
• COVID-19 and International Travel - 13 March, 2024

This section contains information on possible health risks and restrictions regularly found or ongoing in the destination. Follow this advice to lower your risk of becoming ill while travelling. Not all risks are listed below.

Consult a health care professional or visit a travel health clinic preferably 6 weeks before you travel to get personalized health advice and recommendations.

Routine vaccines

Be sure that your  routine vaccinations , as per your province or territory , are up-to-date before travelling, regardless of your destination.

Some of these vaccinations include measles-mumps-rubella (MMR), diphtheria, tetanus, pertussis, polio, varicella (chickenpox), influenza and others.

Pre-travel vaccines and medications

You may be at risk for preventable diseases while travelling in this destination. Talk to a travel health professional about which medications or vaccines may be right for you, based on your destination and itinerary. 

Yellow fever is a disease caused by a flavivirus from the bite of an infected mosquito.

Travellers get vaccinated either because it is required to enter a country or because it is recommended for their protection.

• There is no risk of yellow fever in this country.

Country Entry Requirement*

• Proof of vaccination is not required to enter this country.

Recommendation

• Vaccination is not recommended.

* It is important to note that country entry requirements may not reflect your risk of yellow fever at your destination. It is recommended that you contact the nearest diplomatic or consular office of the destination(s) you will be visiting to verify any additional entry requirements.

About Yellow Fever

Yellow Fever Vaccination Centres in Canada

There is a risk of hepatitis A in this destination. It is a disease of the liver. People can get hepatitis A if they ingest contaminated food or water, eat foods prepared by an infectious person, or if they have close physical contact (such as oral-anal sex) with an infectious person, although casual contact among people does not spread the virus.

Practise  safe food and water precautions and wash your hands often. Vaccination is recommended for all travellers to areas where hepatitis A is present.

Measles is a highly contagious viral disease. It can spread quickly from person to person by direct contact and through droplets in the air.

Anyone who is not protected against measles is at risk of being infected with it when travelling internationally.

Regardless of where you are going, talk to a health care professional before travelling to make sure you are fully protected against measles.

  Hepatitis B is a risk in every destination. It is a viral liver disease that is easily transmitted from one person to another through exposure to blood and body fluids containing the hepatitis B virus.  Travellers who may be exposed to blood or other bodily fluids (e.g., through sexual contact, medical treatment, sharing needles, tattooing, acupuncture or occupational exposure) are at higher risk of getting hepatitis B.

Hepatitis B vaccination is recommended for all travellers. Prevent hepatitis B infection by practicing safe sex, only using new and sterile drug equipment, and only getting tattoos and piercings in settings that follow public health regulations and standards.

Coronavirus disease (COVID-19) is an infectious viral disease. It can spread from person to person by direct contact and through droplets in the air.

It is recommended that all eligible travellers complete a COVID-19 vaccine series along with any additional recommended doses in Canada before travelling. Evidence shows that vaccines are very effective at preventing severe illness, hospitalization and death from COVID-19. While vaccination provides better protection against serious illness, you may still be at risk of infection from the virus that causes COVID-19. Anyone who has not completed a vaccine series is at increased risk of being infected with the virus that causes COVID-19 and is at greater risk for severe disease when travelling internationally.

Before travelling, verify your destination’s COVID-19 vaccination entry/exit requirements. Regardless of where you are going, talk to a health care professional before travelling to make sure you are adequately protected against COVID-19.

 The best way to protect yourself from seasonal influenza (flu) is to get vaccinated every year. Get the flu shot at least 2 weeks before travelling.  

 The flu occurs worldwide. 

•  In the Northern Hemisphere, the flu season usually runs from November to   April.
•  In the Southern Hemisphere, the flu season usually runs between April and   October.
•  In the tropics, there is flu activity year round. 

The flu vaccine available in one hemisphere may only offer partial protection against the flu in the other hemisphere.

The flu virus spreads from person to person when they cough or sneeze or by touching objects and surfaces that have been contaminated with the virus. Clean your hands often and wear a mask if you have a fever or respiratory symptoms.

In this destination, rabies  may be present in some wildlife species, including bats. Rabies is a deadly disease that spreads to humans primarily through bites or scratches from an infected animal. 

If you are bitten or scratched by an animal while travelling, immediately wash the wound with soap and clean water and see a health care professional. 

Before travel, discuss rabies vaccination with a health care professional. It may be recommended for travellers who will be working directly with wildlife. 

Safe food and water precautions

Many illnesses can be caused by eating food or drinking beverages contaminated by bacteria, parasites, toxins, or viruses, or by swimming or bathing in contaminated water.

• Learn more about food and water precautions to take to avoid getting sick by visiting our eat and drink safely abroad page. Remember: Boil it, cook it, peel it, or leave it!
• Avoid getting water into your eyes, mouth or nose when swimming or participating in activities in freshwater (streams, canals, lakes), particularly after flooding or heavy rain. Water may look clean but could still be polluted or contaminated.
• Avoid inhaling or swallowing water while bathing, showering, or swimming in pools or hot tubs. 

Insect bite prevention

Many diseases are spread by the bites of infected insects such as mosquitoes, ticks, fleas or flies. When travelling to areas where infected insects may be present:

• Use insect repellent (bug spray) on exposed skin
• Cover up with light-coloured, loose clothes made of tightly woven materials such as nylon or polyester
• Minimize exposure to insects
• Use mosquito netting when sleeping outdoors or in buildings that are not fully enclosed

To learn more about how you can reduce your risk of infection and disease caused by bites, both at home and abroad, visit our insect bite prevention page.

Find out what types of insects are present where you’re travelling, when they’re most active, and the symptoms of the diseases they spread.

There is a risk of chikungunya in this country.  The risk may vary between regions of a country.  Chikungunya is a virus spread through the bite of an infected mosquito. Chikungunya can cause a viral disease that typically causes fever and pain in the joints. In some cases, the joint pain can be severe and last for months or years.

Protect yourself from mosquito bites at all times. There is no vaccine available for chikungunya.

• In this country,   dengue  is a risk to travellers. It is a viral disease spread to humans by mosquito bites.
• Dengue can cause flu-like symptoms. In some cases, it can lead to severe dengue, which can be fatal.
• The level of risk of dengue changes seasonally, and varies from year to year. The level of risk also varies between regions in a country and can depend on the elevation in the region.
• Mosquitoes carrying dengue typically bite during the daytime, particularly around sunrise and sunset.
• Protect yourself from mosquito bites . There is no vaccine or medication that protects against dengue.

Zika virus is a risk in this country. 

Zika virus is primarily spread through the bite of an infected mosquito. It can also be sexually transmitted. Zika virus can cause serious birth defects.

During your trip:

• Prevent mosquito bites at all times.
• Use condoms correctly or avoid sexual contact, particularly if you are pregnant.

If you are pregnant or planning a pregnancy, you should discuss the potential risks of travelling to this destination with your health care provider. You may choose to avoid or postpone travel. 

For more information, see Zika virus: Pregnant or planning a pregnancy.

Animal precautions

Some infections, such as rabies and influenza, can be shared between humans and animals. Certain types of activities may increase your chance of contact with animals, such as travelling in rural or forested areas, camping, hiking, and visiting wet markets (places where live animals are slaughtered and sold) or caves.

Travellers are cautioned to avoid contact with animals, including dogs, livestock (pigs, cows), monkeys, snakes, rodents, birds, and bats, and to avoid eating undercooked wild game.

Closely supervise children, as they are more likely to come in contact with animals.

Person-to-person infections

Stay home if you’re sick and practise proper cough and sneeze etiquette , which includes coughing or sneezing into a tissue or the bend of your arm, not your hand. Reduce your risk of colds, the flu and other illnesses by:

•   washing your hands often
• avoiding or limiting the amount of time spent in closed spaces, crowded places, or at large-scale events (concerts, sporting events, rallies)
• avoiding close physical contact with people who may be showing symptoms of illness 

Sexually transmitted infections (STIs) , HIV , and mpox are spread through blood and bodily fluids; use condoms, practise safe sex, and limit your number of sexual partners. Check with your local public health authority pre-travel to determine your eligibility for mpox vaccine.  

Medical services and facilities

Healthcare is available on Rarotonga but is limited on the other islands.

Healthcare providers may require upfront payment.

Medical evacuation can be very expensive and you may need it in case of serious illness or injury.

Make sure you get travel insurance that includes coverage for medical evacuation and hospital stays.

Travel health and safety

Keep in Mind...

The decision to travel is the sole responsibility of the traveller. The traveller is also responsible for his or her own personal safety.

Be prepared. Do not expect medical services to be the same as in Canada. Pack a   travel health kit , especially if you will be travelling away from major city centres.

You must abide by local laws.

Learn about what you should do and how we can help if you are arrested or detained abroad .

Penalties for possession, use or trafficking of illegal drugs are severe. Convicted offenders can expect jail sentences and heavy fines.

Drugs, alcohol and travel

Dress and behaviour

To avoid offending local sensitivities:

• dress conservatively
• behave discreetly
• respect religious and social traditions

2SLGBTQI+ travellers

The law of the Cook Islands criminalizes sodomy between persons of the same sex. If you are convicted, you could face imprisonment.

2SLGBTQI+ travellers could also be discriminated against or detained based on their sexual orientation, gender identity, gender expression or sex characteristics. They may be accused of committing indecent acts.

2SLGBTQI+ travellers should carefully consider the risks of travelling to the Cook Islands.

Travel and your sexual orientation, gender identity, gender expression and sex characteristics

Dual citizenship

Dual citizenship is legally recognized in New Zealand.

If you are a Canadian citizen, but also a citizen of New Zealand, our ability to offer you consular services may be limited while you're there. You may also be subject to different entry/exit requirements .

Travellers with dual citizenship

International Child Abduction

The Hague Convention on the Civil Aspects of International Child Abduction is an international treaty. It can help parents with the return of children who have been removed to or retained in certain countries in violation of custody rights. It does not apply between Canada and the Cook Islands.

If your child was wrongfully taken to, or is being held in the Cook Islands by an abducting parent:

• act as quickly as you can
• consult a lawyer in Canada and in the Cook Islands to explore all the legal options for the return of your child
• report the situation to the nearest Canadian government office abroad or to the Vulnerable Children’s Consular Unit at Global Affairs Canada by calling the Emergency Watch and Response Centre.

If your child was removed from a country other than Canada, consult a lawyer to determine if The Hague Convention applies.

Be aware that Canadian consular officials cannot interfere in private legal matters or in another country’s judicial affairs.

• International Child Abduction: A Guidebook for Left-Behind Parents
• Travelling with children
• Canadian embassies and consulates by destination
• Emergency Watch and Response Centre

Traffic drives on the left.

You can drive in the Cook Islands with your Canadian driver's licence.

You should carry an international driving permit.

International Driving Permit

The currency of the Cook Islands is the New Zealand dollar (NZD).

Most hotels, shops and restaurants accept major credit cards. There are ATMs on Rarotonga and Aitutaki.

Cyclones and monsoon

Monsoon rains and cyclones usually occur from November to April. During this period, even small storms can quickly develop into cyclones.

These severe storms can put you at risk and hamper the provision of essential services.

If you decide to travel to the Cook Islands during cyclone season:

• know that you may expose yourself to serious safety risks
• be prepared to change your travel plans on short notice, including cutting short or cancelling your trip
• stay informed of the latest regional weather forecasts
• carry emergency contact information for your airline or tour operator
• follow the advice and instructions of local authorities
• Tornadoes, cyclones, hurricanes, typhoons and monsoons
• Large-scale emergencies abroad

Earthquakes and tsunamis

The Cook Islands are located in an active seismic zone. Earthquakes and tsunamis occur.

A tsunami can occur within minutes of a nearby earthquake. However, the risk of tsunami can remain for several hours following the first tremor. If you’re staying on the coast, familiarize yourself with the region’s evacuation plans in the event of a tsunami warning.

• Earthquakes - What to Do?
• Tsunami alerts - U.S. Tsunami Warning System

Local services

In case of emergency, dial:

• police: 999
• medical assistance: 998
• firefighters: 996

Consular assistance

There is no resident Canadian government office in the Cook Islands. You can obtain consular assistance from the High Commission of Canada to New Zealand, in Wellington.

American Samoa, Cook Islands, Fiji, French Polynesia, Kiribati, Niue, Samoa, Tokelau, Tonga, Tuvalu, Wallis and Futuna

For emergency consular assistance, call the High Commission of Canada to New Zealand, in Wellington, and follow the instructions. At any time, you may also contact the Emergency Watch and Response Centre in Ottawa.

The decision to travel is your choice and you are responsible for your personal safety abroad. We take the safety and security of Canadians abroad very seriously and provide credible and timely information in our Travel Advice to enable you to make well-informed decisions regarding your travel abroad.

The content on this page is provided for information only. While we make every effort to give you correct information, it is provided on an "as is" basis without warranty of any kind, expressed or implied. The Government of Canada does not assume responsibility and will not be liable for any damages in connection to the information provided.

If you need consular assistance while abroad, we will make every effort to help you. However, there may be constraints that will limit the ability of the Government of Canada to provide services.

Learn more about consular services .

Risk Levels

  take normal security precautions.

Take similar precautions to those you would take in Canada.

  Exercise a high degree of caution

There are certain safety and security concerns or the situation could change quickly. Be very cautious at all times, monitor local media and follow the instructions of local authorities.

IMPORTANT: The two levels below are official Government of Canada Travel Advisories and are issued when the safety and security of Canadians travelling or living in the country or region may be at risk.

  Avoid non-essential travel

Your safety and security could be at risk. You should think about your need to travel to this country, territory or region based on family or business requirements, knowledge of or familiarity with the region, and other factors. If you are already there, think about whether you really need to be there. If you do not need to be there, you should think about leaving.

  Avoid all travel

You should not travel to this country, territory or region. Your personal safety and security are at great risk. If you are already there, you should think about leaving if it is safe to do so.

17 things you need to know before going to the Cook Islands

Jan 24, 2024 • 8 min read

These top tips on things to know before you go can help you plan the perfect trip to the Cook Islands © Matteo Colombo / Getty Images

Scattered and remote in the South Pacific, the Cook Islands are a taste of tropical perfection.

At 3234km (2009 miles) from the nearest major landmass, this is a far-flung destination for most travelers. But if you make it all the way here, you'll discover that this is a straightforward place to visit. The Cook Islanders are famously welcoming and friendly, English is widely spoken, and you'll find an easygoing mix of 21st-century sophistication and traditional Polynesian values.

Framed by the wild blue expanse of the planet’s biggest ocean, these isolated isles are one of the world's great getaways. The secret to a successful trip to the Cook Islands is to do some prep ahead of time. Here are some pre-departure tips to help you plan your time in this fascinating island nation.

1. Keep an eye on the weather in the South Pacific

The Cook Islands are warm year-round, but some seasons are better for travel than others. With drier weather and lower humidity, May to October is a great time to visit . From November to April, the weather is warmer but also wetter – however, rain showers are often short and sharp, clearing after a sudden downpour to a blue sky. December to January is the cyclone season – storms can bring heavy rain and strong winds, but the islands are not severely impacted every year.

2. Check your dates ahead of South Pacific time travel

Traveling to Rarotonga from New Zealand , flights cross the international date line, arriving in the Cook Islands on the previous day. Double-check accommodation to ensure you've booked the correct dates. Similarly, traveling back from Rarotonga to New Zealand, travelers lose a day, and arrive in Auckland the day after they departed.

3. There aren't many direct flight options

Rarotonga is linked by direct flights to Auckland, Sydney, Honolulu and Tahiti, with  Air New Zealand 's service from Auckland to Rarotonga being the only daily international option.

Once you reach Rarotonga, things get easier – Air Rarotonga , the Cooks’ national airline, has regular flights from Rarotonga to the country's Pa Enua (Outer Islands), including the popular islands of Aitutaki and ‘Atiu.

4. Avoid the Australian and Kiwi school holidays

The Cook Islands, especially Rarotonga, get very busy with vacationing families during New Zealand's and Australia's school holidays, putting pressure on prices and availability for accommodations and flights. These breaks usually fall in the two weeks following Easter, the first two weeks in July, and the first few weeks in October. The dates move slightly each year, so check the timings on New Zealand's Ministry of Education website and the education websites for Australia's different states.

Cook Islanders living in New Zealand often visit family in the islands for Christmas and New Year, and also for the annual celebrations leading up to the islands’ Constitution Day on August 4. Prices for accommodations and airfares usually increase around this time too.

5. Fresh local produce makes self-catering accommodation a good choice

Rarotonga and Aitutaki both offer all-inclusive resort accommodations, but consider renting a self-contained holiday house or beachside bungalow. Having your own fully-equipped kitchen and barbecue facilities increases the options for self-catering, and it's easy to buy local fish and pick up fresh vegetables and fruit from Rarotonga's Saturday morning Punanga Nui market. There are also well-stocked supermarkets on Rarotonga, but goods imported from New Zealand and other far-flung places can be expensive. Camping is not possible on any of the Cook Islands, but there are a couple of hostels in Rarotonga for budget travelers. 

6. Get a phone SIM on arrival for cheaper net access

Free internet access is hard to find on the Cook Islands, but Vodafone Cook Islands offers wi-fi hot spots around Rarotonga and Aitutaki that can be accessed for a reasonable cost via prepaid vouchers. Vodafone also sells a Travel eSIM package incorporating 10GB of data, 30 minutes of international calling and 300 TXTs. Vouchers and Travel SIMs are both available from Vodafone's booth at Rarotonga airport.

7. Take a credit card and carry some New Zealand dollars

New Zealand dollars are the primary currency in the Cook Islands and bills can be withdrawn from ATMs on Rarotonga and Aitutaki. Most accommodations, rental car companies and tour operators accept credit cards, but cash is essential for smaller shops and at the Punanga Nui market and Muri night markets, so carry some dollars for day-to-day use.

Change is usually given in the Cook Islands’ own coins, including the quirky triangular $2 coin. These coins can't be used as legal tender back in New Zealand, but they do make excellent souvenirs of a visit to the islands. Neither tipping nor bargaining are part of Cook Islands’ culture, and prices are fixed everywhere.

8. Sunday is a day of rest in the Cooks

In the Cook Islands, Sunday is a quiet day, most often spent with family and attending church. Many shops and businesses close for some or all of the day. If you fancy attending a Cook Islands church service, visitors are warmly welcomed. Expect to be invited to join the local congregation for refreshments at the conclusion of the service.

9. Pack casual clothes 

There's no need to pack your finest threads – the dress code in the Cook Islands is casual, and shorts, a T-shirt, and sandals or flip flops will be fine for most occasions. If you're attending church on Sunday, a collared shirt, and long trousers or a skirt are the right attire for this more formal occasion.

Lightweight hiking shoes are recommended for tackling Rarotonga's Cross-Island Track, while essentials for exploring the lagoons and beaches include reef shoes – to protect from coral cuts and the occasional stonefish – and a rash vest to keep off the tropical sun. Hats and sunglasses are also strongly recommended. Bring a long-sleeved linen shirt and trousers to guard against insect bites in the evenings.

10. Dress modestly away from the water

The Cook Islanders are a famously friendly bunch, but despite the laid-back mood, the islands are quite socially conservative, and it's not appropriate to wear beachwear away from the resort pool or lagoon. A sarong is a handy addition to a packing list to wear after swimming to avoid causing offense.

11. Learn greetings in the local language

All Cook Islanders speak excellent English, but when meeting a local, the most common greeting is kia orana – “may you live a long and fulfilling life” in Cook Islands Māori. Saying meitaki (“thank you”) is also always appreciated.

12. Slip into island time

The Cook Islands definitely operate on island time. If you're catching up with someone for coffee or a meal, it's not unknown for people to drift in a little after the time you arranged to meet. If your guests have still to arrive after 15 minutes, that's no cause for concern; just relax and enjoy Rarotonga's easygoing vibe. An exception is if you're being picked up by a tour operator, or have booked an island activity at a specific time and place; you'll be expected to be on time for these appointments.

13. Lock your car doors

In general, the Cook Islands are very safe, but opportunistic theft from rental cars parked up at beaches or other tourist spots is not unknown. Don't leave valuable items such as cameras, tablets and smartphones in the car when swimming or hiking.

14. Practice scooter safety

Renting a scooter is a popular way to get around, but it's worth checking your travel insurance to confirm you're covered for any accidents. Wearing a helmet is compulsory, vehicles drive on the left, and you'll need to complete a practical riding test – basically a series of tightish turns in a police station car park – to secure a Cook Islands’ scooter license allowing you to hire a vehicle.

Driving licenses from most countries can be used to rent a car without this extra requirement. Note that island roads are not well lit, and riding a scooter after dark is not recommended due to the antics of wandering chickens and the occasional over-excited dog.

15. Check local currents before jumping in the water

Always ask a local if the water is safe before you go swimming, as some parts of Rarotonga's lagoon have strong currents, particularly near the Rutaki, Papua and Avaavaroa passages. Rarotonga is also susceptible to tsunamis following volcanic and seismic activity elsewhere in the South Pacific – if warning sirens sound, follow everyone else and evacuate to higher ground. Evacuation routes are indicated by signs all around the island.

16. Protect yourself from dengue fever

While there is no malaria on the islands, dengue fever is also transferred by mosquitoes and it's present on Rarotonga – the last big outbreak was in 2021. There's no vaccine or prophylaxis for the virus so be sure to apply insect repellent and keep your accommodations insect-proof using door and window screens. If you are unlucky enough to catch dengue, seek medical attention, as the hemorrhagic form of the illness can be serious.

17. Look after your ears

The combination of frequent swimming and a humid tropical climate can give rise to “swimmer's ear” and other infections of the outer ear canal. Always dry your ears carefully after swimming, and pack ear drops in a compact first-aid kit.

This article was first published April 2022 and updated January 2024

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What’s it Like to Travel in the Cook Islands?

Twelve years ago, I sat on my bed and began researching round-the-world tickets. I was toying with the idea of long-term travel and felt as though the entire world had suddenly opened up to me. I grabbed a pen and notepad, pulled up a map of the world, and began to scribble down a list of the destinations I most wanted to visit.

After weeks of research, the place I had placed right at the top of my wish list was the Cook Islands. From my research, it looked like paradise and I was desperate to visit.

It may have taken me over four years of full-time travel to get there, but man, was it worth the wait! Here’s what it’s like to travel in one of the prettiest places I’ve ever been.

The Arrival Process is Unexpectedly Easy

When I exited the airport in Rarotonga, I noticed a large Cook Islands mama greeting every passenger from my flight and welcoming them individually. I figured it was some kind of thing to do with the resorts — I was travelling on a tight budget — so I skirted past her.

Not so fast.

She ran after me and asked where I was staying. When I gave her the name of my hostel, she directed me to another mama a few metres away. She then walked me out into the car park and led me to a specific spot. Wait here for your transfer , she told me, and moments later, the owner of my hostel arrived.

It was all so easy and unexpected. No matter where you’re going to be staying on the island, the mamas will show you where to go.

It Can  be a Budget Destination

I’ve published an enormous guide on how to visit the Cook Islands on a budget so if, like me, you’re keen to save money, that blog post will show you it’s more than possible.

On Rarotonga, dorm rooms in hostels on the beach start from $20 a night, transportation with the local bus comes in at $5 per ride, or $25 for ten journeys, and you can grab a meal from a beach shack for around $10-15.

On Aitutaki, hostels don’t exist, so your best bet is a budget guesthouse. You can get these from $50 a night for a cute bungalow in a peaceful location. Transportation is easy here, with bikes available for free from most accommodation, or $7 a day if not. Lagoon tours will be your major expense, coming in at $50-70 for a full day out on the water, but it’s definitely worth the splurge.

I Didn’t Meet Another Solo Traveler While I Was There

I spent ten days in the Cook Islands, stayed in a dorm room in a hostel, and still didn’t meet another solo traveller.

There’s no doubt about it: this is a destination for families and honeymooners. In fact, the immigration arrival card even had options to tick if you were coming for a wedding or honeymoon! Even at the hostels, there were only backpacking couples on round-the-world trips or people opting for a cheaper honeymoon to hang out with.

Having said that, I didn’t struggle to meet people. The couples I hung out with on Rarotonga and Aitutaki were welcoming and happy for me to tag along with them, even if I felt as though I was totally intruding on their honeymoon. You’ll meet people in the Cook Islands as a solo traveller, but they’ll probably be a part of a couple.

Don’t Skip Rarotonga

When I was researching the Cook Islands, practically every article I came across online urged me to spend as little time on Rarotonga as possible, and as much on Aitutaki. I dutifully booked 48 hours on the island and five full nights on Aitutaki, but left feeling like I should have had more of an even split.

Because here’s the thing: Aitutaki’s lagoon is the most beautiful place I’ve ever visited, hands down. But the island itself wasn’t that amazing for me. The beaches weren’t great, you can cycle around the entire island in half a day, and there just wasn’t all that much to do. I ended up being bored in Aitutaki by the end of my stay, then returning to Rarotonga and wishing I had longer there.

So, don’t overlook Rarotonga. I mean, if you had to choose just one island, I’d say go to Aitutaki to see the lagoon, but if you have a week in the Cook Islands, go for a 4/3 day split.

Air Rarotonga is Crazy-Expensive

The only way to get from Rarotonga to Aitutaki is via Air Rarotonga, and the prices are high.

But there is a way to minimise the cost: book the second you decide you want to visit, because the prices will only increase the closer you get to your dates! I booked my flights less than two weeks before arriving and ended up paying $250 each way. For a thirty. minute. flight. A quick look at Air Rarotonga’s website shows me that prices drop the further out you book, with June and July offering $120 each way. Still crazy expensive, but much more affordable than a $500 round-trip!

The other alternative is to just turn up in Rarotonga, head to the Air Rarotonga office and book through them. There are reports of people getting fares for half the price by booking last-minute this way, but you do run the risk of their being no availability on any of the flights.

The Cook Islands Has the Best Coins Ever

Where else in the world will you find a country that has triangle- and wiggly-shaped coins? Nowhere!

You’ll pay for most things in New Zealand dollars in the Cook Islands, but when it comes to smaller purchases, you can use the kickass Cook Islands coins.

The Locals are Incredibly Friendly

I always say that the Taiwanese were the friendliest people I’ve met on my travels, but I think the Cook Islanders may have just knocked them off the top spot. Over and over again, I experienced such warmth from the locals I ran into.

When I was succumbing to heatstroke and struggling to walk, a Cook Islands mama pulled over on her scooter and offered me a free ride back to my hostel. When I arrived at a new guesthouse, I was welcomed with an enormous embrace. When I mentioned to my lagoon cruise tour guide that I hadn’t been up to the island viewpoint yet, he took an hour out of his day to scooter me to the top of Aitutaki and show me his favourite views. Everyone you pass calls out hello and it’s so wonderful.

There’s basically no crime on the islands and I felt so safe there, even as a solo woman wandering around at night.

You Can’t Skip the Lagoon Cruises in Aitutaki

I almost skipped the lagoon tour in Aitutaki, reasoning that being on a boat all day would make me seasick and snorkelling always gives me a headache and brings me out in a rash.

That would have been the biggest mistake of my travels, because oh my god, you have to see the lagoon. It’s the closest I’ve ever come to being in paradise. I wrote about my experience in depth in my article about Aitutaki .

Grocery Shopping Sucks

If you’re planning on saving money by cooking, expect to live off of crap food. In Aitutaki, especially, where cargo arrives only once every three months, expect to find rows of tinned food and bags of chips and candy, and little vegetables or fresh meat/fish.

If you want fresh food, you’ll either have to befriend a local or find out when the market runs and hit it up in the early hours of the day.

A small tin of baked beans was $5! Prices were high. I actually found it cheaper to eat out for dinner and grab some snacks from the grocery stores for lunch.

Expect to Spend Most of Your Time Offline

Free Wi-Fi does not exist in the Cook Islands.

I couldn’t find a free Internet connection anywhere.

Instead, you’ll have to either opt for the despicable Zenbu, who charges $10 per 100 mb. Or Vodafone Cook Islands — who are much better. It’s still ridiculously expensive — the priciest rates I’ve found anywhere in the world and every restaurant, cafe, and guesthouse uses one of those two providers. Most of the connections are barely usable, and if you can get online, prepare for speeds to be slllloooowwwwww.

In comparison, free Wi-Fi was everywhere I visited in French Polynesia, Tonga, and Fiji.

The best deal I found was at my guesthouse in Aitutaki: I booked it because the Booking listing said it had free Wi-Fi, then arrived to discover they charged $10 per 150 mb.

You can pick up a local SIM card for $25, but data rates still start at $10 per 1GB , valid for 7 days. Much better than using hotel Wi-Fi, but still very expensive.

But really, just plan to spend most of your time offline in the Cook Islands and relish in it! I’d been planning to work in the evenings on my trip, but instead worked my way through half a dozen books. I came away feeling far more relaxed than if I’d been trying to get blog posts written while I was there.

So, after setting such high expectations for the Cook Islands back when I was dreaming of travel, did it manage to meet them?

Hell yes. I loved my time there. The locals were so warm and friendly, travelling on a budget wasn’t horrendous, I doubt I’ll ever go anywhere as spectacular as Aitutaki, and I’m already plotting my return! If you’re looking for paradise, head to the Cook Islands. It’s amazing.

Have you been to the Cook Islands? What did you think? If not, would you want to visit?

Related Articles on the Cook Islands 💰 How to Travel the Cook Islands on a Budget (2023): It’s Possible! 🏝 You Have to Take a Lagoon Cruise in Aitutaki 🏖 How to Plan a Budget Trip to the South Pacific

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Lauren Juliff

Lauren Juliff is a published author and travel expert who founded Never Ending Footsteps in 2011. She has spent over 12 years travelling the world, sharing in-depth advice from more than 100 countries across six continents. Lauren's travel advice has been featured in publications like the BBC, Wall Street Journal, USA Today, and Cosmopolitan, and her work is read by 200,000 readers each month. Her travel memoir can be found in bookstores across the planet.

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93 comments.

I’ve been following along through your Facebook posts and every time you posted a photo I’d exclaim WOW! It looks absolutely stunning, can’t wait to read your post on how to travel there on a budget!

And it’s just as stunning as it looks in the photos! I don’t think I really believed a place could look like this until I made it there. It was like walking through a travel brochure :-)

It really is paradise… The color of the water, the palm trees, the friendly people and no Wifi;-). When planning my 5 month trip last year I also strongly considered going to the Cook Islands but eventually didn’t because it would be rainy season. But next time… definitely next time! Looking forward to reading you big budget post!

It was the middle of rainy season when I visited, but I didn’t get a single day of rain! And that was highly unusual — the locals were telling me about how that time last year, the streets were all flooded, so probably for the best you didn’t go then! :-)

Haha I am so happy to hear that;-P Makes me feel slightly better about choosing not to go last year. Next year;-)

Can’t get over those coins! They are so awesome! I can’t read anymore cos you’re making me jealous…. :P :)

Aren’t they? I have a small bag of triangle coins in my daypack, because I didn’t want to spend any of them!

Wow! I have always wanted to visit the Cook Islands. They look incredible and your post has only made me more determined to go. Really looking forward to reading your travel guide on the islands! http://Www.Lizzysprettythings.Co.Uk

So happy to hear that, Lizzy! It’s a special place :-)

Those colors are unreal!! Thanks for showing us all that the Cook Islands can be done on a budget!

I actually commented to one of my friends on my lagoon cruise that it felt like the islands had been photoshopped! It’s a seriously spectacular place and now has me obsessed with lagoons!

Before reading this post, the only other times I had heard of the Cook Islands was when reading some UN document or ratification treaty. Seriously! It looks gorgeous and the idea of not having internet makes it all the more interesting to me. Reminds me of Cuba, where I had a total facebook and internet detox for 22 days and my life was so much better! I am looking forward to read your next post on expenses, so I can start planning :)

I was really agitated about the lack of Internet at first, but then I accepted it and had the best time offline. I definitely needed a break :-)

Reading your blog and seeing your gorgeous photos makes me want to return to the Cook Islands! This time with hubby in tow. I went here as a solo backpacker in 1998 (I doubt its changed much) There was quite a few of us solo backpackers in the hostel. I loved the Cook’s but never made it to Aitutaki, it was too expensive and I had not long started my trip so didn’t want to blow the budget that early!

Oh, that’s amazing that you got to visit then — I’d imagine there are far more tourists now!

I was so excited to read this post and your thoughts on the Cook Islands after following along on Facebook and Instagram. What a PERFECT looking place. It makes me happy that the people are so friendly, too. Sucks about the Wi-Fi but nobody could complain too much for a place to switch off :) Looking forward to the budget post (literally think I only ever say/think that when reading your blog haha)!

Haha, thanks, Kirsten! That means a lot :-D

Thanks for sharing your gorgeous photos of the Cook Islands. We have many friends in Australia, I think I’m going to suggest the Cook Islands for our next meet-up, Looks breathtaking and relaxing (hard to admit, but sometimes no WiFi can be a blessing).

Oh, you should! Flights are cheap from Australia.

I live in Hawaii but you have me DYING to visit the South Pacific! Thank you so much for these write ups – they are an invaluable source. Off to save all my pennies… :)

I visited Hawaii for three weeks a few years back, and I was surprised by how different the Cook Islands and all of the other South Pacific islands I visited were to each other. There are definitely reasons to head to each one. And man, I want to head back to Hawaii! :-)

I definitely want to go there, it looks absolutely stunning. Someday!!

It’s totally worth it! :-)

Looks so beautiful! I have not been but my sister has (as a solo traveler) and she loved it.

Nice! Glad to hear of another solo traveller checking it out! I’m sure there are plenty that head there, but it’s so weird I didn’t meet any!

Wow, this really looks like the most beautiful place ever. I was actually considering going alone though and having a quick trip. now I think I should probably wait until I have a partner in crime to go with and make sure I can take plenty of time there.

Great tips and beautiful photography!

I didn’t find it too bad as a solo traveller, but now that I’ve been, I definitely want to return with Dave at some point in the future. Either way, I’m sure you’d love it! :-)

Enjoyed reading this…the Cook Islands are one of my favorite places in the world. Traveled there once solo and once as a couple and loved it both times. Since you are plotting a return as well, I recommend a visit to Atiu, if possible. A different vibe than Raro and Aitutaki but definitely worth it.

Definitely on my list! I wish I’d spent my entire three weeks in the South Pacific just in one country so that I could explore it in more depth. Next time! :-) I’ve heard amazing things about Atiu.

Beautiful pics. Looks unreal, like paradise! Sounds like you had a really great trip. I can’t believe people said your travels were dull. How bloody rude for a start! Your blog is by far my favourite, and most real, travel blog I read. As long as you’re enjoying what you do keep doing it! :D

Thank you so much, Emma! That means a lot to me :-D

I LOVE this post, Lauren! So much great info and gorgeous beach photos as always. I miss your pinnable image at the end though so I can save it for later :)

Haha, that was definitely due to laziness! I’ll get one up later on today :-)

Those photos! Each of them would make an awesome postcard! I’ve never even thought of traveling to the Cook Islands, they seemed to be just a tiny spot somewhere on the map in a vast ocean… Lauren, you are solely responsible for half of my travel bucket list ?

Yay!! That makes me so happy! Definitely put the Cook Islands right at the top of it :-D

Lovely image of the crystal-clear water. The Cook Islands definitely look like a lovely place to visit. While it’s a shame that the Internet is so expensive there, the good thing is that – as you said – it’s become a better setting to relax more.

It showed me that I should definitely take more breaks offline in the future — I managed to explore so much deeper than usual because of the lack of distractions.

Hi Lauren! I was intrigued by the ability to stay in the Cook Islands on a budget! I’m thinking of possibly planning a girls getaway with my best friend and my daughter who would be one or so at the time of travel, were there a lot of families with kids there?

Lots of families! It’s really kid friendly :-)

Who would expect a full read on tips when traveling to the Cook Islands! It looks beautiful– the white sandy beaches, blue shallow lagoons, and endless shorelines, this is a place that seems like one of the most scenic/picturesque places in the world. It also seems very isolated (I’ve never heard of it)..maybe that’s why groceries are so expensive!

Only a three hour flight from New Zealand or Australia, so not too isolated :-)

This makes me want to visit ASAP! I went to Bora Bora and Moorea last year and can’t wait to see your French Polynesia posts as well! Can’t wait for your budget post! Looking at flights now…. :)

It’s a beautiful part of the world, and now I’m already looking at flights to get back there! :-)

This has given me some serious wonderlust to get myself to the Cook Islands! I lived in New Zealand most of my life and somehow still have never made it!

Definitely the first place on my list whenever I make my way back over that side of the world!

And flights are so cheap from New Zealand as well! :-)

Thanks, this post and your Instagram are inspiring us to island-hop across the South Pacific on our way home from our career break. I love your photos of the sparkling blue sea!

How did you choose which island countries to visit? We’re considering Vanuatu, Fiji, the Cook Islands, Bora Bora, the Solomon Islands, and anywhere else where a gorgeous photo pops up on Instagram. We have to trim this list, but they all look beautiful!

I actually have a post about this scheduled for a few weeks’ time! After checking that there was budget accommodation available on Agoda, I chose based on flights. I knew I’d be starting from Auckland, so I calculated the cost of a flight to each of the countries I wanted to visit. I then picked the three cheapest places and calculated the cheapest place to fly to from there. And so on…

whoa…Um…hmmm…ummm. Whoa.

Did the restaurants offer fresh fish? They must have, right? Befriending locals is always the ideal, but sometimes one simply wants to have a relaxing evening rather than hunt down a new friend to share a fish BBQ.

What were the prices like for that?

Yep, lots of fresh fish dishes in the restaurants! For dinners, you’d be looking at around $20-30 per dish at a nice place, but there are shacks in Rarotonga where you can grab an enormous fish sandwich for $10.

Beautiful Pictures!! Looks like an amazing place to relax in Holiday trip. Thanks for Sharing information about Cook Islands

Welcome! :-)

Wow ..! You looking so pretty! those are all beach photos are awesome.i hope you very Fun of it on traveling.I love your it’s really great.

Really awesome place Lauren!

Your post and pictures are grab my eyes. What a place greenly location, wonderful beach and your budget guides. Really impressing me to make a visit to Cook Island.

Thanks for sharing a nice post with cool and attractive images.

It’s a beautiful country! :-)

I thought that the only island where we can find the giant animals was the galapagos islands, but I can see that there is much more to discover.

Definitely! :-)

The Cook Islands look gorgeous! There are simply too many beautiful islands in the world to check them all out, but I think I’ll make the Cook Islands a must when I ever get around to visiting New Zealand!

Definitely do! Flights are really cheap from Auckland :-)

A couple of friends are there at the moment, and I must admit that seeing their photos and your post has made me a bit jealous. It looks like paradise x

It’s a special place! :-)

Can I afford to travel around for 3 months with a budget of $7000? I d like to quit my job and see the world. Is it possible?

Absolutely! You can easily do so on that budget. Stick to cheaper regions of the world (Eastern Europe, Southeast Asia and South Asia, Central America), stay in guesthouses, and travel overland as much as possible :-)

$7,000 for three months!!! You could travel way over a year on that. I’ve spent 20 years on the road, even got paid to travel on private super yachts.

Just show up wherever you want to be– and make it happen. You’ll meet other travelers, find cheap places. It always works. I’ve had little jobs all over the world too, like running hotel cabanas in the amazon, to renting out berther spots on boats in Amsterdam. I get 5 travelers a day to rent cheap rooms, I get free room and board. It’s doable, if you just do it!!!!

I’m a solo female traveler, and picked up 5 languages along the way. Like they say: Not all who wander are lost.

This, too ^

Looks absolutely incredible. I had heard rumours that there are no decent budget accommodation options on the Cook Islands – how did you find the hostels? Any you would recommend?

Yes! I linked out to the places I stayed at here: https://www.neverendingfootsteps.com/how-to-travel-the-cook-islands-on-a-budget-its-possible/

I love your blog! I will be travelling to Cooks Island next year and have been researching by reading blogs. I love your favorite spot in Raro. Where exactly is that?

If you’re coming from the south, it’s just before where the planes come in and jet blast you.

I really love travelling. Especially going to Islands like this. The pictures of Cook Islands are very beautiful. They make me want to go there right now. I just see the pictures but I can image that Cook island is a paradise. Thanks for your post.

No problem! The Cook Islands really are spectacular!

Amazing photos! What time of the year did you visit?

Late-January/early-February

Oh my gosh, i was origanally born there and i spent 10 years on that island, but than i moved to China and it’s been like 4 years and i was on pinterest just scrolling through some picks and i came across Cook Island and when i accidentally pressed the site instead of the pic it led me here, I was going all crazy when i was reading the comments and i was like ‘Hoho, i came from there’ and i’ve always wanted to visit……..still waiting ;P

Oh and did you go to the Sailing club? And the Rrotonga resurant, oh oh oh and the market? Did you stroll through the town too? Haha sorry i’m getting really pumped up, but yea i was a sailer and my older sister too, she was in Gold fleet and i was ALMOST in Gold fleet but yea, i’m so happy you enjoyed your trip there :)

I hate any kind of traveler blogs or posts! But what I’ve just read was so awesome and helpfull! Thank you!

Thank you! Not all travel blogs are bad ;-)

So true! Visited Cook Islands last year and had the chance to meet a couple of solo travelers like myself. Contradicting to myself, they pointed out was lucky that my first visit I met fellow solo backpackers. During the time, seen more couple and families. Yet i would recommend it for solo visitors. Why not? It’s a lovely place.

Exactly! It’s so beautiful that even if you don’t make a ton of friends, it’s still worth visiting.

Thank you very much for visiting my home island Aitutaki. I only visit every 2-4years now since my maternal grandparents passed on. Before then I was there twice a year. It is very expensive to travel there and now that I only visit every 2-4yrs it has allowed me more time and money to travel to other parts of the globe. But will be visiting January 2020 for family reunion. Can’t wait to see my family!

Hi Lauren, great blog! I’m actually thinking to go there but I’m just a backpacker. So it would be interesting how long I should stay there and what do you think how much money I’ll need. Cheers

reall good blog helped me with a report

Happy to have helped!

I am just 2 weeks away from our Rarotonga/Aitutaki visit and your storey telling was fantastic, we were there 10 years ago with tekking and it was just as amazing. Thanks for getting me so excited for what is coming soon.

Great blog! I am going to the Cook Islands in June as a solo traveller after being inspired by your blog. Where did you take the 4th photo (your favorite viewpoint)?

Thanks, and look forward to hearing more about your trips!

Hi Lauren, I am going to Rarotonga in just under 5 weeks from now, and just came across your helpful blog. I was wondering if you saw any big creepy spiders or snakes or anything else like that on the island? I am deathly afraid of spiders so anything you can tell me would help :-)

Nope! I didn’t see a single spider or snake or anything like that while I was there :-)

I would move to Raro today if i could. My favorite place on earth. Agreed about Aitutaki, nice, but Raro is better.

It’s the definition of paradise! And a pretty spectacular place to live :-)

We spent a week on Roratonga and only a day on Aitutaki… I knew as soon as we arrived we should stay longer! However, we have been blessed to have traveled through many parts of the world and many islands. The Cook Islands will be definately visit for me again. The people, the scenery and environment were so welcoming and relaxing. Time did not matter there – unless you waiting until the late afternoon to stop and most shops and they were closed. But the beach never closed and the snorkeling was top notch. We snorkelers for hours and didnt have to deal with the tide pulling you around and predators looking for you. Since the large reef was about 400 meters off the beach and fully encircled Roratonga,, you were safe from large predators and currents. We found eating out was often cheaper than cooking – but, we often got a coconut for breakfast and it filled us easily until lunch or later. Coconuts were free and fell all over the place. We are already planning our trip and will stay in anAirbnb again to save a few bucks.

Thank you for a detailed, impressive guide! Saved your post for the future for when I make it to the Cook Islands 🙂

Thank you for sharing. I’ve wanted to visit there for many years. In pictures it looks like the most beautiful place on Earth.

You have described the Cook Islands down to a tee, we when we discovered the Cook’s we fell in love with it, so much so that we have been going for the last five years in a row and Covid put a stop to our sixth visit in a row. But we are planning to go when the borders come down. It is truly heaven on earth, we have visited Aitutaki four times now and the colours of the water need to be seen to be believed. The people are very friendly and there are multitude of things that you can do, from dining at divine restaraunts to Island nights, Muri lagoon cruises. You can do as much as you want to do all the way to the other end of the spectrum in not doing anything and just chill out and go for a swim, have a drink to cool down and repeat repeat and repeat again. Anyone who is reading this do not procrastinate as you will never get there, if you think of going Just Do It as the add goes and you will not be disappointed, your only reaction will be “why didn’t I do it earlier”. All the best.

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Meet Lauren Juliff

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Cook Islands Travel Guide

Last Updated: March 12, 2024

The Cook Islands consist of 15 islands scattered over an area stretching some 2 million square kilometers in the Pacific Ocean. While the islands are named after 18th-century British explorer Captain James Cook, Polynesians have actually inhabited the islands since at least 1000 CE (Cook wasn’t even the first European to arrive here; the Spanish and Portuguese both “discovered” the islands first).

Today, this tropical haven is home to crystal-clear waters perfect for snorkeling, diving, kayaking, and swimming. While there are plenty of resorts here if you want to splash out and relax, you can also get off the grid and visit some of the more remote islands to hike and indulge in the stunning natural landscapes.

Rarotonga is the largest and most visited island, however, I suggest you visit a few islands while you are here because once you leave the main island you’ll have miles of beaches virtually to yourself!

This travel guide to the Cook Islands can help you plan your trip, save money, and make the most of your time in this tropical paradise!

Table of Contents

• Things to See and Do
• Typical Costs
• Suggested Budget
• Money-Saving Tips
• Where to Stay
• How to Get Around
• How to Stay Safe
• Best Places to Book Your Trip
• Related Blogs on Cook Islands

Top 5 Things to See and Do in Cook Islands

1. Explore Aitutaki Island

A one-hour flight from Rarotonga, this island has an endless sprawl of pristine beaches and the world’s largest coral lagoons, inhabited by huge clams and multicolored tropical fish. It’s the perfect place to disconnect.

2. Hike around Rarotonga

There are several excellent hiking trails around Rarotonga, including Papua Waterfall, Avana Valley, and Raemaru Lookout. The Cross-Island Track is a strenuous but rewarding hike. You can also do a guided hike with Pa’s Trek starting from 70 NZD.

3. Watch a traditional dance show

Te Vara Nui Village is the cultural center where you can learn about the history of the region’s indigenous population. The most popular activity is Ura Po, a dinner and show of song and dance on floating and fixed stages surrounded by botanical gardens and waterfalls. It costs about 115 NZD.

4. Go diving

The Cook Islands have great diving with caves, canyons, and colorful coral reefs teeming with hundreds of fish. Expect to see sea turtles, rays, reef sharks, and even humpback whales. A two-tank dive costs between 135-150 NZD.

5. Hang out on Atiu

Atiu Island is untouched, never crowded, and just as stunning as the other islands. It’s a great place for bird watching (you can see the rare kopeka here). You can also explore the island’s many limestone caves, including Anatakitaki with its 15 passageways. Tours cost 30-50 NZD.

Other Things to See and Do in the Cook Islands

1. take a fishing trip.

The Cook Islands offer exceptional opportunities for deep-sea fishing. The currents, reefs, and marine topography foster ideal conditions for wahoo, barracuda, dolphin fish, yellowfin and skipjack tuna, sailfish, marlin, and mahi-mahi. Expect to pay at least 200 NZD per person for group a fishing charter, with lunch included.

2. Go kayaking

Kayaking is an easy and relaxed way to explore the sheltered lagoon around Rarotonga. The best place for kayaking on Rarotonga is around Muri Beach as the water is crystal clear and perfect for snorkeling too. Kayak rentals cost around 40 NZD per day for a single and 50 NZD for a double.

3. Visit the Aitutaki Marine Research Center

This small research center works on marine restoration projects, including rehabilitating marine life like green sea turtles and giant clams. You can learn more about the center’s research work and see some of the marine life up close during a tour of the facility. Admission is free, though they run on donations so give generously if you can.

4. Shop at Punanga Nui Market

This market in Rarotonga is the place to be on a Saturday morning. It’s filled with shops selling locally-made handicrafts, jewelry, artwork, and even handmade ukuleles (they are popular in the country). You’ll also find fresh fruit, baked goods, smoothies, and coffee. There’s usually live music too. Though Saturday is the biggest day, it’s also open every day of the week except Sunday.

5. Visit the Arai-Te-Tonga Marae

Not far from Rarotonga are the ruins of an ancient royal court and the island’s most important marae site (a site used by the indigenous for celebrations, funerals, and other tribal events). It dates to around 1250 CE and features a 10-foot-tall platform and large stone pillars. Though most of the area is overgrown, it’s a nice spot to soak up the historical atmosphere. It’s free to visit too.

6. Go swimming at Papua (Wigmore’s) Waterfall

Papua Waterfall is the most popular waterfall in the Cook Islands. To get there, take a quick hike from the trail starting on the eastern side of the abandoned Sheraton resort. You’ll find a stunning cascading waterfall with a refreshing swimming pool at its base (but note that this waterfall dries up in the dry season). If you don’t want to hike, you can pay 5 NZD to drive up the road leading to the waterfall.

7. Take a food tour

Cook Islands Tours has a dinner tour that includes three courses in three different homes. You get to meet locals, listen to music, and eat lots of food. The 4.5-hour tour costs 99 NZD. You can also enjoy a homecooked meal or a cooking class with EatWith , which pairs you with local Cook Islanders.

8. See the sunset at Black Rock

Black Rock, on the northwestern side of Rarotonga, is the most popular place to watch the sunset. The famed Black Rock forms a sharp contrast against the sunset sky. If you scramble to the top, you get a sweeping view over the ocean.

8. Visit the island of Mauke

Mauke is one of the smallest islands in the Cook Islands, and its name translates to “The Place Where My Heart Rested.” This island is covered in exotic flowers and greenery with locals taking pride in their elaborate gardens. Visit the colorful Ziona church to admire its carved coral portals and go swimming in the freshwater pools of Vai Tango cave (locals often visit the cave to swim on Sundays after church). Another cave worth exploring is Moti Cave, also known as the ‘Cave of 100 Rooms’.

9. Stroll through the Maire Nui Gardens

For a relaxing stroll, visit this 7-acre botanical garden on Rarotonga to learn more about the lush flora of the Cook Islands. Stop by the café after your visit for some local food and drinks. Donation-based admission.

10. Learn some history at the Cook Islands National Museum

This small museum in the capital of Avarua focuses on the culture and history of the Cook Islands. The collection includes indigenous ceremonial objects, carved wooden sculptures, fishing equipment, and tools from archaeological excavations. There’s also an exhibit on tivaivai, a quilting tradition specific to the Cook Islands. Entrance is 5 NZD.

Cook Islands Travel Costs

Accommodation – There are not many hostels in the Cook Islands (and most have closed due to COVID). The majority of budget accommodations are located on Rarotonga. A bed in a 4-6 bed dorm costs around 18-28 NZD per night, with rates generally getting cheaper the longer you stay. A private room for one person costs 35-40 NZD, while a double private room is about 40-55 NZD. In many places, you must stay a minimum of three nights.

For those traveling with a tent, camping is not allowed in the Cook Islands.

Budget hotels start at about 150 NZD per night. Free Wi-Fi isn’t standard, though most hotels include free breakfast.

Airbnb is available in the Cook Islands with private rooms costing 50-70 NZD per night. An entire house/apartment starts at 125 NZD per night.

Food – Cuisine in the Cook Islands is heavily based on seafood and fresh produce (specifically coconuts, as well as taro, citrus fruits, bananas, mangoes, and breadfruit). Popular dishes include curried octopus, ika mata (marinated raw fish), poke, and the traditional umukai (food cooked in an underground oven).

If you’re on a budget, you can eat cheaply at food carts and markets. While you can find food like sausages for 2 NZD or a smoothie for 6 NZD, most dishes at the Muri Night Market cost closer to 16 NZD. You’ll get a filling meal for that amount, including dishes like poke, pizza, pork belly, and garlic prawns. You can get a traditional umu plate (smoked chicken and pork with spinach, potato salad, and taro) for 18-23 NZD. A coconut lamb curry is about 16-24 NZD.

A large platter of seafood costs 24-28 NZD, while fish and chips cost around 11-15 NZD. You can get a giant fish sandwich from the popular Mooring Cafe for 13 NZD, but it’s enough for two meals. A burger combo is about 10-14 NZD and beer is another 8 NZD. A coffee at the Cook Islands Coffee Company is 3 NZD.

At higher-end restaurants, expect to pay about 37 NZD for a seafood platter or seared tuna. Pasta dishes cost around 22 NZD, while a glass of wine costs around 9 NZD. At the iconic Trader Jack’s in Avarua, you can get local favorites like smoked marlin for 23 NZD or a ribeye steak for 34 NZD.

If you cook for yourself, you can spend about 118 NZD on groceries per week. Since food is imported here, prices are high and you’ll have a hard time finding fresh fruits and veggies.

Backpacking the Cook Islands Suggested Budgets

If you’re backpacking the Cook Islands, expect to spend about 85 NZD per day. This budget covers a hostel dorm, taking the bus to get around, cooking all your meals, limiting your drinking, and sticking mostly to free and cheap activities like hiking and relaxing on the beach.

A mid-range budget of about 175 NZD per day covers staying in a private Airbnb, eating out for most of your meals, enjoying some drinks, renting a scooter to get around, and doing some paid activities like kayaking or diving.

On a “luxury” budget of 380 NZD or more per day, you can stay in a hotel, eat out for all your meals, drink more, visit other islands, and do more guided tours. This is just the ground floor for luxury though. The sky is the limit!

If you visit the Cook Islands during the rainy season (December-April), you can save about 25% on hotel rates.

You can use the chart below to get some idea of how much you need to budget daily, depending on your travel style. Keep in mind these are daily averages – some days you’ll spend more, some days you’ll spend less (you might spend less every day). We just want to give you a general idea of how to make your budget. Prices are in NZD.

Cook Islands Travel Guide: Money-Saving Tips

Like most Pacific islands, the Cook Islands aren’t the cheapest place to visit — but they are a lot cheaper than other destinations in the region. If you’re looking to cut your costs when you visit, here are some of my suggestions:

• Bike the islands – Skip the taxis and get a bicycle rental! Bike rentals are around 20-30 NZD per day but can go as low as 13-15 NZD per day on multi-day rentals. It’s a cheap, fun way to explore.
• Eat the local food – A full plate of local food only costs around 6 NZD if you stick to the small, traditional eateries instead of eating at the resorts and main tourist areas.
• Shop duty-free – If you plan on drinking wine or hard alcohol, buy it at duty-free ahead of time rather than buying it on the island. Beer might be cheap enough, but most other alcohol is expensive.
• Stay with a local – If you plan ahead, you can usually find a Couchsurfing host (although there are not many hosts in the Cook Islands). This way, you not only have a place to stay but you can connect with a local who can share their insider tips.
• Save on inter-island flights – Domestic flights between the islands are crazy expensive, but if you show up at the Air Rarotonga office to book a last-minute flight, you might get a big discount.
• Pack a water bottle – The tap water here is generally considered safe so you can skip the bottled water. You’ll save money and lower your reliance on single-use plastic. That said, having a reusable water bottle with a filter is a good idea just to be safe. My preferred bottle is LifeStraw since it has a built-in filter to ensure your water is always clean and safe.

Where to Stay in the Cook Islands

There are not many budget accommodations in the Cook Islands and you’re often required to book a minimum of three nights at many places. Here are some suggested places to stay in the Cook Islands to help you get started:

• Rarotonga Backpackers
• Gina’s Garden Lodges
• Ranginuis Retreat

How to Get Around the Cook Islands

Bus – Buses are the most common way to get around Rarotonga. Buses leave from the Circle Island Bus Stop and take a circular route around the island, departing about every hour. It’s 5 NZD for a one-way ticket and 8 NZD for a round-trip, or you can get a 10-ride pass for 30 NZD. There are also day passes available for 16 NZD. You can purchase tickets and passes on the bus.

Aitutaki Island does not have a bus system, but most people just walk everywhere.

Scooter Rentals – Scooters are a convenient and fun way to get around the Cook Islands, and there are tons of rental places. You can find rates for about 27 NZD per day, or 115 NZD per week.

BT Rentals and Adventure Cook Islands are two good rental places. On Aitutaki Island, check out Aquila Rentals or inquire at Aitutaki Lagoon Resort & Spa.

Bicycle – Bicycles are another cheap way to get around the Cook Islands. At Adventure Cook Islands, bike rentals are for 16 NZD per day, or 13 NZD if you book two days or more. If you’re staying on Aitutaki Island, most hotels and resorts offer bicycle rental services.

Taxis – Taxis are readily available everywhere in the Cook Islands. Just look for the bright green cars. It costs about 3 NZD per kilometer with a minimum fare of 10 NZD. An airport transfer costs around 25-35 NZD.

Car rental – Car rentals in Rarotonga start at 60 NZD per day for a multi-day rental. An International Driving Permit (IDP) is required if your license is not issued in English. Drivers need to be at least 21 years of age.

Flying – Flights from Rarotonga to Aitutaki take around one hour but cost upwards of 300 NZD round-trip. The flight from Rarotonga to Mauke takes around one hour as well and costs 275 NZD round-trip.

When to Go to the Cook Islands

There’s no bad time to visit the Cook Islands. Even in the summer months (January-February), temperatures are still a balmy but comfortable 29°C (84°F). Winter (June-August) is also very pleasant, with the average high about 25°C (77°F).

Keep in mind that the rainy season is from December to April, and there is some risk for hurricanes. On the other hand, the rain doesn’t tend to last very long, and the days are mostly sunny regardless. The driest season is from June to August.

If you want a relaxing trip, avoid June to August. This is when New Zealanders and Australians take their winter vacations, and things get super busy. If you do decide to come during this time, make sure you book your accommodations well in advance.

How to Stay Safe in the Cook Islands

The Cook Islands are very safe. Even the risk of petty crime like pickpocketing is very low here. That said, don’t leave any valuables unattended on the beach and always keep your possessions secure and out of reach when on the bus.

Solo female travelers should feel safe here, though the standard precautions apply (don’t leave your drink unattended at the bar, never walk home alone intoxicated, etc.)

Hurricanes (cyclones) are a real risk between November and March. Keep this in mind while you’re planning your trip and make sure you have travel insurance if you visit.

Dengue Fever has been on the rise in recent years, so keep yourself well covered and always have the insect repellant handy.

Scams here are rare, but if you’re worried about getting ripped off you can read about common travel scams to avoid here.

If you experience an emergency, dial 999 for assistance.

Always trust your gut instinct. Make copies of your personal documents, including your passport and ID. Forward your itinerary along to loved ones so they’ll know where you are.

The most important piece of advice I can offer is to purchase good travel insurance. Travel insurance will protect you against illness, injury, theft, and cancellations. It’s comprehensive protection in case anything goes wrong. I never go on a trip without it as I’ve had to use it many times in the past. You can use the widget below to find the policy right for you:

Cook Islands Travel Guide: The Best Booking Resources

These are my favorite companies to use when I travel. They consistently have the best deals, offer world-class customer service and great value, and overall, are better than their competitors. They are the companies I use the most and are always the starting point in my search for travel deals.

• Skyscanner – Skyscanner is my favorite flight search engine. They search small websites and budget airlines that larger search sites tend to miss. They are hands down the number one place to start.
• Hostelworld – This is the best hostel accommodation site out there with the largest inventory, best search interface, and widest availability.
• Booking.com – The best all around booking site that constantly provides the cheapest and lowest rates. They have the widest selection of budget accommodation. In all my tests, they’ve always had the cheapest rates out of all the booking websites.
• Get Your Guide – Get Your Guide is a huge online marketplace for tours and excursions. They have tons of tour options available in cities all around the world, including everything from cooking classes, walking tours, street art lessons, and more!
• SafetyWing – Safety Wing offers convenient and affordable plans tailored to digital nomads and long-term travelers. They have cheap monthly plans, great customer service, and an easy-to-use claims process that makes it perfect for those on the road.
• LifeStraw – My go-to company for reusable water bottles with built-in filters so you can ensure your drinking water is always clean and safe.
• Unbound Merino – They make lightweight, durable, easy-to-clean travel clothing.
• Top Travel Credit Cards – Points are the best way to cut down travel expenses. Here’s my favorite point earning credit cards so you can get free travel!

Cook Islands Travel Guide: Related Articles

Want more info? Check out all the articles I’ve written on backpacking/traveling in the Pacific and continue planning your trip:

Learning How to Scuba Dive in Fiji

How to Backpack the Yasawa Islands

Trapped in Paradise: A Trip to Fiji

The 20 Best Tropical Islands in the World

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• Where To Stay
• Transportation
• Booking Resources
• Related Blogs

Travel Vaccines and Advice for the Cook Islands

With 15 regions, the Cook Islands present countless opportunities to explore cave pools, beaches and Polynesian culture.

The Cook Islands are also the second largest pearl farming producer in the world. Manihiki is the main location for the territory’s many local family-run pearl farms. The island is made up of 40 small coral inlets which encircle a tremendous blue lagoon.

Do I Need Vaccines for the Cook Islands?

Yes, some vaccines are recommended or required for the Cook Islands. The CDC and WHO recommend the following vaccinations for the Cook Islands: hepatitis A , hepatitis B , typhoid , meningitis , polio , measles, mumps and rubella (MMR) , Tdap (tetanus, diphtheria and pertussis) , chickenpox , shingles , pneumonia and influenza .

COVID-19 vaccination is recommended for travel to all regions, both foreign and domestic. Check with your local Passport Health clinic if immunization is offered in your area.

See the bullets below to learn more about some of these key immunizations:

• COVID-19 – Airborne & Direct Contact – Recommended for all unvaccinated individuals who qualify for vaccination
• Hepatitis A – Food & Water – Recommended for most travelers
• Hepatitis B – Blood & Body Fluids – Accelerated schedule available
• Typhoid – Food & Water – Shot lasts 2 years. Oral vaccine lasts 5 years, must be able to swallow pills. Oral doses must be kept in refrigerator.
• Measles Mumps Rubella (MMR) – Various Vectors – Given to anyone unvaccinated and/or born after 1957. One time adult booster recommended.
• TDAP (Tetanus, Diphtheria & Pertussis) – Wounds & Airborne – Only one adult booster of pertussis required.
• Chickenpox – Direct Contact & Airborne – Given to those unvaccinated that did not have chickenpox.
• Shingles – Direct Contact – Vaccine can still be given if you have had shingles.
• Pneumonia – Airborne – Two vaccines given separately. All 65+ or immunocompromised should receive both.
• Influenza – Airborne – Vaccine components change annually.
• Meningitis – Airborne & Direct Contact – Given to anyone unvaccinated or at an increased risk, especially students.
• Polio – Food & Water – Considered a routine vaccination for most travel itineraries. Single adult booster recommended.

See the tables below for more information:

Dengue is present on the islands. Make sure to bring repellents and mosquito netting.

See our vaccinations page to learn more about these infections and vaccines. Ready to protect yourself? Book your travel health appointment today by calling or schedule online now .

Do I Need a Visa to Travel to the Cook Islands?

Visitors do not need a visa to travel to the Cook Islands for stays under 90 days. All travelers will need a passport with a blank page for the entry stamp and three months validity.

Sources: Embassy of Cook Islands and U.S. State Department

What is the Climate Like in the Cook Islands?

The Cook Islands have a tropical climate with high, stable temperatures year round.

The territory has a rainy season with afternoon storms from December to March and a dry season from April to November. The wet season is also hurricane season.

There is little temperature difference between the seasons. The average temperature is in the high-70’s, while the average low is in the high-60’s.

February is typically the warmest month for the Cook Islands while August is the coolest. January is the wettest month while July is the driest.

How Safe are the Cook Islands?

The Cook Islands are a very safe travel destination.

Swimming in sheltered lagoons is fine but reef passages can have very strong currents to be avoided.

The Cook Islands’ major island, Rarotonga, has major reef passages at Avana Harbour, Avaavaroa, Papua, and Rutaki. The other islands have reef passages as well, typically on opposite streams.

Be wary of bug bites as they can lead to dengue fever.

Take a Dip in Mitiaro’s Underground Cave Pools

Avoid an embarrassing stop, over 70% of travelers will have diarrhea., get protected with passport health’s travelers’ diarrhea kit .

Mitiaro is one of the 15 islands that make up the Cook Islands. But, it is unique in that it is known for its underground cave pools.

The heart of the island it is very flat and swampy. It has two freshwater lakes, Rotunui and Rotoiti, which are filled with eels and tilapia.

One of the most popular island spots is the underground cavern Vai Nouri. The cavern is said to have healing powers and possess water that is strikingly deep and clear. Travelers and locals alike can go to many points along the coast to discover and enjoy countless small coves with ample opportunities to take a dip in the tranquil waters. see the reef, explore the caves, relax on the beaches, and enjoy sights few get to see.

Tourists can get a wonderful cultural experience by staying with welcoming locals. Because the island is rarely visited, travelers can expect a quiet and beautiful experience.

What Should I Pack for the Cook Islands?

Think ahead on what to pack by perusing these suggestions:

• Appropriate Clothing – The Cook Islands can often be hot and humid. Be sure to pack accordingly for the time of year and the activities you wish to do. Consider items such as sunscreen, water-protective gear, and bathing suits.
• Health Kit – Be sure to have important first aid kit items while traveling. Consider using a pre-made first aid kit for your trip.
• Bug Repellent – With the possibility of dengue fever in the Cook Islands it is especially important to ward against mosquito bites.

U.S. Embassy for the Cook Islands

All Americans visiting the Cook Islands should register online with the U.S. Department of State before departure. This will inform the office of your travel plans within the country and will allow them to reach out in the case of an emergency or evacuation.

There is no embassy on the islands, but New Zealand serves the area:

U.S. Embassy Wellington 29 Fitzherbert Terrace Thorndon Wellington New Zealand Phone: +64 4 462 6000

Stay safe abroad with Passport Health. Call or book online now and start traveling safely today!

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On This Page: Do I Need Vaccines for the Cook Islands? Do I Need a Visa to Travel to the Cook Islands? What is the Climate Like in the Cook Islands? How Safe are the Cook Islands? Take a Dip in Mitiaro’s Underground Cave Pools What Should I Pack for the Cook Islands? U.S. Embassy for the Cook Islands

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Cook Islands

Cook islands travel advice and travel advisories, cook islands travel vaccines and advice.

The Cook Islands, with its 15 isolated lands, is world famous for its white sanded beaches, turquoise lagoons and seabed of rare beauty. If this makes your dream comes true, do not wait long to organize a getaway in the heart of the Pacific Ocean. During your stay, make sure to experience the Polynesian culture. To live this, go to the island of Rarotonga and let yourself be tempted by a little greed. We will certainly serve you the Ika Mata, the typical dish of the destination. Enjoy a unique experience by venturing into the jungle of Atiu Island. What is certain is that you will make beautiful encounters, especially with birds. For those who want to get away from it all, they will go to Mangaia, famous for its exceptional landscapes.

Recommended travel vaccinations for Cook Islands

Recommended medication for travelling to the cook islands, current weather in cook islands, medical care in the cook islands.

You will be able to experience quality medical care in the Cook Islands. Hospital and emergency services can cater for both routine and more complex treatments. However, you should note that medical services and hospitals are very limited in small islands. If you plan to visit more remote areas, you should make sure to keep your first aid kit with you at all times. If you suffer from a serious health problem during your trip, you will be medically evacuated by plane.

The Cook Islands provide two pharmacies which are open every day. These are well supplied with drugs, but note that pharmacies only sell medications with prescriptions.

For medical assistance, dial  998 .

Are the Cook Islands Safe for Travel?

Do i need a visa to visit the cook islands.

Prior to travel, make sure you check with your transportation company about any passport requirements. This is important as in some cases their regulations on passport validity may be more strict than those of the destination country.

Your  passport  must be  valid for at least six months  beyond the date of entry. You will not require a  tourist  visa  if travelling under 31 days.

Please click  here  for more information.

Embassy of Canada to Cook Islands information

When travelling to another country, it is important to know where the Canadian embassy is located in the event of:

• A legal problem
• A lost passport
• The need to report a crime

It is advisable to make a copy of your original passport in case you lose it.

Canadian High Commission to New Zealand (Wellington) Street Address: Level 11, 125 The Terrace, Wellington 6011, New Zealand

Tel.:  +64 4 473-9577 Fax:  +64 4 471-2082

Email:   [email protected]

Please note that this is the website for the Canadian High Commission in New Zealand. There is no Canadian government office on the Cook Islands.

Click here to access the high commission’s website

• Traveller Tips

Cook Islands Travel Tips & Advice

Below you will find great traveller tips to help you prepare for your cook islands travel and holiday escape., banking & currency.

The unit of currency is the New Zealand dollar, supplemented by notes & coins minted for local use (not negotiable outside the Cook Islands). Both Westpac and the ANZ Bank operate in Avarua between 9am-3pm Monday to Friday. In addition, visitors can change travellers cheques and major currencies at larger stores, hotels and the airport. ATM facilities are conveniently located around Rarotonga and Aitutaki.

Warmth and sunshine can be enjoyed year round. The drier, cooler season runs from April to November with an average temperature of 25°C. The warmer, more humid season runs from December to March with an average temperate of 29°C. Rainfall is more prevalent during the summer months. The water temperature is pleasant year-round.

There are many and varied eateries ranging from gourmet cuisine to friendly takeaway bars and island-style cafes. The food selection includes superb international cuisine to the old favourites – Chinese, Italian, Indian, and Continental.

Light casual clothing is appropriate all year round, with a light sweater for cooler evenings. Brief attire such as bikinis is not acceptable in the towns or villages and nude or topless sunbathing is prohibited. A respectable standard of dress is required if attending a church service.

Electricity

240 volts / AC50 cycles. Power points can accept 3-pin angled plugs as used in Australia.

Entry Requirements

When organising your Cook Islands travel please note that Australian passport holders do not require a visa for stays of less than 31 days, however, passports must be valid for at least 6 months beyond your intended period of stay. A return or onward ticket is also required.

No vaccinations are required to enter the Cook Islands all Covid restrictions have been removed and only if you are arriving (or transiting) within 6 days of visiting an area infected with Yellow Fever. However, we recommend you discuss your health needs with a doctor prior to the commencement of any travel. Medical and dental services are available 24 hours a day. There are no poisonous animals or insects in the Cook Islands although mosquito repellent is advisable.

Travel Insurance

Travel Insurance is highly recommended for all travellers to the Cook Islands. To ensure you have financial cover in the event that travel plans need to be changed due to COVID-19. Please ensure you fully understand what your Travel Insurance policy covers and whether it covers cancellation fees and amendments should you become ill. Inclusive of medical coverage including pandemics as a stipulation.

If you or a family member tests positive for COVID-19 during your stay, appropriate insurance will be needed to cover costs related to room relocation and booking extensions, rebooking airline tickets and any associated medical costs.

Cook Islands Maori is the local language although everyone speaks English.

Religion & Church

Cook Islanders are devout Christians and Sundays are regarded as a day of rest. Very few shops or tourist activities open on a Sunday. There are several denominations who welcome visitor’s attendance at church.

Business hours are 8am-4pm Monday to Friday and 8am-12 noon on Saturday. The main shopping area is in downtown Avarua where visitors will find unique black pearls, quality handcrafts, island art and colourful clothing. The local Punanga Nui Market comes alive every Saturday from 6am to midday with plenty of variety and bargains to be had. The market is also a great place to sample some of the local dishes including home-baked coconut rolls, eke (octopus) and ika mata (marinated raw fish).

Transportation & Driving

The island of Rarotonga is only 32km in circumference and it takes about one hour to travel right around. There are two main roads on Rarotonga – you can circle the island on the Ara Tapu sealed road through the villages and past the beaches, or you can take the older inland road which winds through local farmland. The motor scooter is a popular, fun way to see the sites, however, motorbikes, cars and jeeps are also available for hire. The ‘Island Bus’ offers a convenient low-cost method of transport, operating a regular schedule around the island (in both directions). It will pick you up and set you down anywhere on request. Driving is on the left-hand side of the road and visitors from Australia can now drive in the Cook Islands using their overseas license. Note, if you want to ride a scooter or motorbike and do not hold a valid motorcycle license, you will have to obtain a Cook Islands Driving License which involves a practical test at the Police Station in Avarua and payment of NZ$20 license fee and NZ$5 practical fee.

Tipping is not a custom in the Cook Islands.

The Cook Islands lie to the east of the International Date Line, 20hrs behind Australia (AEST).

Some visitors prefer to boil water before use, however, most hotels have water filter systems. Bottled water is readily available from local shops.

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The Complete Travel Guide to the Cook Islands for Families 👪 [2024]

The complete family guide to the cook islands.

The ultimate tropical playground, the Cook Islands is a safe place for families to unwind and reconnect. While there are plenty of family adventures to be had, the beauty of the Cook Islands family holiday is more the simple pleasures, like hermit crab hunting on the beach and snorkelling in the lagoon. A getaway to the Rarotonga promises parents some time to relax thanks to the numerous ways younger ones will be kept entertained, while families who prefer to adventure together might like to venture to the outer islands. We’ll guide you through it all, right here, in the complete travel guide to the Cook Islands for families.

An Intro to the Cook Islands

Location : The Cook Islands is an archipelago in the South Pacific Ocean in between Tonga , Samoa, Kiribati and French Polynesia. It is approximately 3,000 km (1,864 mi) northeast of New Zealand . Find out more in Where are the Cook Islands Located?

Size : The Cook Islands’ land area is 261 km² (101 mi²) scattered across 2,200,000 km² (850,000 mi²) of ocean.

Climate : Maximum average temperature – 27 ° C/81 ° F, minimum average temperature – 21 ° C/70 ° F and yearly average rainfall – 2,000 mm/79 in. Find out more in  The Cook Islands Weather, Seasons & Climate .

Time zone : UTC/GMT-10. Find out more in  What is the Cook Islands Time Zone?

Population : 17,900. Find out more in  Who are the People of the Cook Islands?

Languages : Cook Islands Maori, English and Pukapukan. Find out more in  What is the Cook Islands Language?

How to Get to the Cook Islands

What is the best way to get to the Cook Islands? The Cook Islands can be accessed by flight, cruise ship or private sailing yachts. The most popular way to get to the Cook Islands is by international flight, so let’s start with that.

Flying to the Cook Islands

Direct international flights to the Cook Islands come from New Zealand , Australia , Honolulu and French Polynesia . If you’re coming from further afield, connecting flights can be made in New Zealand and Australia. See our guide, Which Airlines Fly Directly to the Cook Islands? for more advice.

All international arrivals land at Rarotonga International Airport  on the island of  Rarotonga , only a few minutes from the nation’s capital, Avarua . Find out more about the airport and what to expect in Which Airport to Fly into the Cook Islands .

Cruises to the Cook Islands

The Cook Islands is on the itinerary of several South Pacific cruises from French Polynesia , New Zealand and  Australia , as well as round-the-world cruises from the  US and Europe . There are two main ports of call in the Cooks, one in Rarotonga and the other in Aitutaki . Cruises also occasionally stop at Palmerston . Find out about which cruise liners have the Cook Islands on their itinerary, as well as what to do at each port of call in 7 Best Cruises That Visit the Cook Islands and  The Complete Guide to the Ports of Call in the Cook Islands .

Sailing to the Cook Islands

The Cook Islands is situated on the Transpacific journey between the US and New Zealand. The yachting season is between May and October. Learn about the sailing formalities and the ports of entry in our Sailing Guide to the Cook Islands .

A Note on Customs Declarations

The Cook Islands has strict biosecurity measures at the border to stop unwanted pests and diseases from entering the country. Therefore, anyone arriving in the Cook Islands has to declare any “risk items” they have packed in their luggage – even common items like food and sports gear. Be sure to read up on  Arriving in Rarotonga: Airport Customs, Biosecurity & Arrivals Process  so you are prepared.

Check out our complete guide on How to Get to the Cook Islands  for  even more tips on making your way to the islands.

When to Visit the Cook Islands

The Cook Islands is a tropical country and experiences warm temperatures throughout the year. It has two distinct seasons, a dry season  which is drier and cooler, and a  wet season which is hotter and humid. Learn more about the climate in  The Cook Islands Weather, Seasons & Climate + Weather by Month .

Dry Season (April to November)

The dry season is also known as the winter season in the Cook Islands, although many would not describe it as winter with temperatures around 19-28°C (66-82°F) . The rainfall per month is an average of  102-174 mm (4-6.9 in) . The dry season is also the time for  seeing whales , kitesurfing/kiteboarding , clearer scuba diving conditions and  catching wahoo . On the downside, the winter school holidays for New Zealand and Australia (July) are when flights and accommodations are at their most expensive in the Cook Islands.

Wet Season (December to March)

The wet season is hotter and more humid, with temperatures around  21-29 ° C (70-84 ° F)  and an average monthly rainfall of  174-237 mm (6.9-9.3 in) . This is also the Cook Islands’ cyclone season, which means there’s a risk of cyclones (but only a risk, which you can learn more about in A Guide to Cyclone Safety in the Cook Islands ). The wet season is also the best time for  catching Marlin, Yellowfin Tuna and Mahimahi , for catching some popular events , and for avoiding other tourists . Visiting the Cook Islands during the summer school holidays for New Zealand and Australia is when you will find cheaper flights for families, as long as you avoid Christmas and New Year.

Still can’t decide when the best time is to travel to the Cook Islands? Check out our complete guide, The Best Time to Visit the Cook Islands: Best Months to Visit , which dives much deeper into the subject.

What to Pack for the Cook Islands

The main thing you need to keep in mind when packing for the Cook Islands is having a tropical wardrobe that includes some more modest items of clothing for going out for dinner and/or visiting a church. A packing list for the Cook Islands might look a little something like this:

• Singlets/T-Shirts
• Blouse/Shirt to cover the shoulders  for dinner or church
• Shorts/Skirts
• Light evening dress  to impress at dinner
• Dress/Skirt below the knee  for church
• Light sleepwear
• Light jacket/Cardigan/Pashmina  for cooler evenings
• Outfit to travel between Rarotonga and home
• Bras mum, we have you covered
• Bikini for beach/pool
• One-piece for watersports
• Boardshorts for guys
• Light shirt to cover arms and back
• Light rain jacket
• Flip-flops/sandals
• Walking shoes
• Reef shoes/ Water shoes .

And that’s just the clothes! For a full packing list of everything to take including for the kids, as well as accessories and toiletries, check out What to Pack for Rarotonga: FULL Cook Islands Packing List . We also have additional packing tips for families in the 30 Tips for Your Family Cook Islands Vacation with Kids .

Health Products

With high UV levels and the presence of mosquitos, certain health products are essential to take to the Cook Islands. The Cook Islands also has a fragile marine ecosystem so natural sunscreens (and for the kids too ) and repellents are a must. If going to the outer islands, a reusable water purification bottle is preferable to buying bottled water for obvious environmental reasons. See our health essentials packing list, including essentials for the kids, in What Medication to Pack in Your First Aid Kit for the Cook Islands .

The  currency in the Cook Islands is  New Zealand Dollars . Most vendors accept Visa and MasterCard , while there are ATMs and options for currency exchange on Rarotonga and Aitutaki. Cash is the only way to go on the other outer islands. Get more money tips in  What is the Best Way to Pay in the Cook Islands?

Note that the Cook Islands issues its own coins and banknotes that you won’t be able to exchange overseas, so make sure to use them all up unless you want a souvenir.

Travel Documents and Paperwork

Visitors to the Cook Islands do not need a visa but do need a passport that is valid for no less than six months after your intended date of departure (seven days for New Zealand and Australian citizens). There may be other current entry requirements, we keep updates in What Documents Do I Need to Travel to Rarotonga & the Cook Islands?  More info can also be found on the Cook Islands Tourism Travel Advisory page .

How Long to Spend in the Cook Islands

The Cook Islands might make for an idyllic boutique resort getaway to simply relax for a few days and that’s fine; we all need to R&R from time to time. More intrepid families, however, will find that the Cook Islands is an excellent country not only for island-hopping but road-tripping around the very manageable islands.

We’d recommend the minimum number of days to spend in the Cook Islands is five days if just visiting Rarotonga . However, 10 to 14 days are the recommended number of days for a satisfying trip to the Cook Islands, especially if you include at least two islands, such as Rarotonga and Aitutaki .

For those of you who want to explore, here’s what you can achieve in certain timeframes… (And don’t worry, we’ll get onto the destinations in the next few sections).

3 Days / A Long Weekend in the Cook Islands

Over 3 days or a long weekend, you have enough time to see the highlights of Rarotonga . Check out our Rarotonga Family Itinerary: 3 Days for an itinerary suggestion.

5 Days in the Cook Islands

5 days give you more time to comfortably explore Rarotonga . See our Rarotonga Family Itinerary: 5 Days for a trip idea.

7 Days / One Week in the Cook Islands

Families will find that 7 days is ideal for a mix of adventure and relaxation on Rarotonga . Get some inspiration on what to do and where to go from our Rarotonga Family Itinerary: 7 Days .

10 Days in the Cook Islands

10 days is a comfortable amount of time to enjoy two islands in the Cook Islands, such as Rarotonga and Aitutaki . Check out Rarotonga & Cook Islands Family Itinerary: 10 Days for a complete holiday plan.

14 Days / Two Weeks in the Cook Islands

Adventurous families can visit multiple atolls in the Cook Islands, or simply enjoy Rarotonga and Aitutaki for longer – there’s plenty to do! See the Rarotonga & Cook Islands Family Itinerary: 14 Days for a relaxing itinerary or Rarotonga, Aitutaki, Atiu & Mangaia Itinerary: 14 Days and Rarotonga, Aitutaki, Mauke & Mitiaro Itinerary: 14 Days for a jam-packed adventure.

How Long Can You Stay in the Cook Islands?

Visitors to the Cook Islands can stay up to a month! Visitor extensions are available, however, which you can learn more about in our guide, How Long Can You Stay in the Cook Islands on a Visitor Visa?

Which Island to Visit in the Cook Islands

The Cook Islands is made up of 15 islands split between two island groups, the Southern Group and the Northern Group . The most-visited islands and the easiest to get to are the ones in the Southern Group, which is where Rarotonga and Aitutaki are located. The Northern Group is some 1,000 km (620 mi) from Rarotonga, requiring a much pricier airfare or charter flight to get to. Nevertheless, those looking for a true South Seas adventure will be truly welcomed on these islands.

Compare some of the most popular and easiest islands to visit in  The Best Islands to Visit in the Cook Islands and   Which is Better, Rarotonga or Aitutaki?

The Best Islands for Families in the Cook Islands

By far, Rarotonga is the best island for families to visit in the Cook Islands. It has the best range of family-friendly accommodations and things to do for all ages, so no one is getting bored. The same can’t always be said for the outer islands, such as Aitutaki or Atiu , which only have a handful of family-friendly activities. Most of your time on these islands will be relaxing on picture-perfect beaches.

Families with older children and teens with a little bit of intrepidness will find that the smaller outer islands of Atiu and Mangaia are particularly welcoming and a great adventure. See our family guides for the following destinations:

• The Complete Travel Guide to Rarotonga for Families
• The Complete Travel Guide to Aitutaki for Families
• The Complete Travel Guide to Atiu for Families
• The Complete Travel Guide to Mangaia for Families

If they weren’t enough, the islands of Mauke and Mitiaro also have some wonderful natural and cultural attractions that families with older kids will love. Check them out in  The Complete Travel Guide to Mauke and   The Complete Travel Guide to Mitiaro .

Again, be sure to check out  The Best Islands to Visit in the Cook Islands for more of a comparison.

How to Get Around the Cook Islands

The distance between islands in the Cook Islands is rather substantial, leaving very few options for island-hopping. Once you have arrived on each of the islands, however, getting around is made extremely easy, whether it’s the good public transport system and vehicle rentals on Rarotonga or your hosts on the outer islands simply renting out their car for your family to explore at leisure.

Domestic Flights and Charter Flights

There is one airline in the Cook Islands running scheduled and charter flights between nine islands in the Cook Islands. Learn more in Your Guide to Interisland Flights and A Guide to Plane Charters .

Renting a car is the most popular way for families to get around each of the islands, whether it’s for ultimate freedom or because it’s the only choice on some of the outer islands. Find out everything you need to know about hiring in What You Need to Hire a Car in the Cook Islands .

Rarotonga Bus

Rarotonga is the only island in the Cooks with a bus service. It is a cheap and frequent service with two buses revolving around the island in opposite directions at the same time. Check it out in The Bus in Rarotonga: Bus Fares, Timetable & More .

Scooter Rental

A popular method for locals to get around, scooters are worth a quick mention but are not recommended for families due to safety issues (and lack of storage space). See the 10 Tips for Riding a Scooter in Rarotonga & the Cook Islands if you’re interested.

While those are the main ways to get around the Cook Islands, you can dive into all of your options, including some eco-friendly transport, in the Cook Islands Transport Guide: 15 Ways to Get Around the Cook Islands .

Where to Stay: Family Accommodation in the Cook Islands

The Cook Islands has a broad and impressive range of holiday accommodations, from five-star resorts to humble holiday homes. Most accommodations are boutique, with only a few large resorts on Rarotonga, as well as are for the mid-range to the luxury market. But there are a few budget options if push comes to shove.

Note that many accommodations on Rarotonga and the Aitutaki are adults-only or only allow guests over the age of 12. Be sure to double-check with accommodation providers if it’s unclear whether kids can stay.

Take a look at accommodation styles across the Cook Islands in The Best Cook Islands Accommodations: Where to Stay and find out more about choosing family stays in  How to Pick the Best Family-Friendly Accommodation in the Cook Islands .

Family-Friendly Resorts

Resorts are a popular choice for a  Rarotonga family holiday, especially considering that they provide all of the food and entertainment, making things easier for Mum and Dad. Some resorts have babysitting services and kids’ clubs , as well as complimentary watersports rentals. Resorts offer a range of accommodations, from hotel-style rooms sleeping a whole family to spacious multi-bedroom bungalows. Check out some examples in the 20 Best Family Resorts in the Cook Islands .

Self-Contained Villas and Apartments

Sometimes confused with resorts, villas and apartments are very similar in their services: often with a pool and/or watersports equipment, but rooms are typically multi-room villas with cooking facilities instead of a restaurant on-site. While most can be found on  Rarotonga , villas and apartments can also be found in Aitutaki , Atiu ,  Mangaia  and  Mauke . Many are also listed in the  20 Best Family Accommodations in the Cook Islands , but additional examples can be found in the  25 Best Villas in the Cook Islands  and  10 Best Holiday Apartments in the Cook Islands .

Holiday Homes and Private Villas

Holiday homes and private villas present a more independent holiday for families. This type of accommodation has all your home amenities, such as kitchen and laundry facilities, so you can keep the family routine going. Some holiday homes and villas will have luxurious holiday extras, such as a private swimming pool and watersports equipment. Holiday homes can only be found in Rarotonga and Aitutaki . Check out examples of holiday homes for families in the  20 Best Holiday Homes in the Cook Islands  and  25 Best Villas with a Private Pool in the Cook Islands .

Things to Do in the Cook Islands with Kids

Contrary to popular belief, there’s more to do in the Cook Islands than drink cocktails and sit by the pool. The Cook Islands exceeds in adventure, relaxation and culture, providing a generous mix of water and inland experiences. There’s so much to do that we could hardly fit it all into our 101 Best Things to Do in the Cook Islands!

When it comes to experiences for all ages, our top recommendations include:

• Lagoon cruises – Visit uninhabited islets, snorkel and enjoy delicious local food
• Snorkelling   – Snorkel in the lagoons or join sea scooter tours
• Kayaking  &  SUP  – Join tours or hire watersports equipment to explore the lagoons
• Island nights – Cultural show with local food
• Culture tours – Learn how to make Cook Islander food, take part in traditions and more
• Natural attractions – Explore caves, waterfalls, rock formations and more
• Kids’ clubs – Let the kids have their fun while you have yours
• Beaches – Hermit crab hunting, sandcastles and swimming
• Mini golf – Good competitive fun
• Eco-tours – Connect with nature through reef walks and more…

… And there’s much more where those came from in the 40 Best Things to Do in the Cook Islands with Kids ! Or if you’re just visiting Raro, check out the  30 Things to Do on Rarotonga with Kids .

Fun Facts for Kids

Before you get started on your trip to the Cook Islands, get the kids involved by teaching them some fun facts about the Cook Islands! We’ve compiled some in the Fun Facts About the Cook Islands for Kids so you can make your own trivia.

Food in the Cook Islands

All kinds of cuisine are represented in the Cook Islands, especially on Rarotonga which is best described as “island cosmopolitan”. With that, you’ll hardly struggle to find food that the whole family will love. What’s more, self-catering is easy to manage with grocery stores found on most islands that people visit.

Restaurants and Cafes

Restaurants serve international dishes, including Asian, European and American, while local dishes are best tried at “ island nights ” or on certain food tours . While buffets have children’s rates, note that kids’ menus are not too common in the Cook Islands, so you might have to get creative with “snack menus” and the like.

There are a few cafes and restaurants on Aitutaki , while food is experienced on the outer islands through your hosts’ homecooked meals – probably not the best idea if you have picky eaters in the tribe. Browse restaurants and cafes in The Food Guide to Rarotonga and  The Food Guide to Aitutaki .

Self-Catering

Self-catering is made easy on Rarotonga and Aitutaki with plenty of accommodations with cooking facilities, as well as supermarkets, convenience stores and roadside fruit stalls to pick up supplies. Baby products are also easy to come by with plenty of baby food, nappies and more imported from New Zealand. If you have specific brands of baby food you’d like to stick to, you can bring them to the Cook Islands (see  Taking Food to the Cook Islands ). Check out A Guide to Supermarkets & Food Shopping in the Cook Islands for everything you need to know about a self-catering holiday. Plus, check out  The Cost of Food in Rarotonga & the Cook Islands for restaurant and grocery store prices.

Special Diets

Vegetarian options are widely available across Rarotonga but less so on other islands. Specific dietary needs, like veganism and coeliacs, are hard to cater for. Check out our advice in Rarotonga & the Cook Islands for Vegans & Vegetarians , as well as  The Gluten-Free Guide to the Cook Islands . For many special diets, it’s best to self-cater.

Food and Water Safety

Most tourist accommodations on  Rarotonga  and  Aitutaki  have access to safe drinking water, whether it’s tap water through a UV-filtration system or a jug of filtered water at reception. There are also filtered and treated public water stations on the roadsides. Finding clean drinking water on the outer islands is a little more challenging. See  Is the Water Safe to Drink in the Cook Islands?   for more advice. Food in the Cook Islands is generally cooked to safe hygiene standards, so there’s not much to worry about there, but check out  Cook Islands Safety Tips  for additional advice.

What Food to Try

And what are the foods worth trying in the Cook Islands? Look out for the items listed in  Traditional Rarotongan Food: 10 Foods to Try in the Cook Islands and  10 Drinks in the Cook Islands You HAVE to Try!

For all things “food” in the Cook Islands, including markets to attend, foodie tours, restaurant recommendations and more, head to   The Food Guide to the Cook Islands: Places to Eat, Food Tours & More .

Typical Costs and Budget for a Family Trip to the Cook Islands

Families all travel very differently. Therefore, making a precise budget for everyone is an impossible task. Nevertheless, you can work out your own needs, thus budget, by simply looking at the typical prices listed below or in our article, How Much Does a Trip to Rarotonga & the Cook Islands Cost?

The Cost of Accommodation

• Dorm  bed /night – NZ$20-$35
• Guesthouse  private room /night – NZ$60-$200
• Budget resort ensuite family room /night – NZ$220-$250
• Mid-range resort ensuite family room /night – NZ$250-$600
• Self-contained family  room /night – NZ$230-$1,100
• Luxury villa /night – NZ$700-$2,000
• Family holiday home /night – NZ$230-$760

Note that some accommodations have “kids stay free” deals. Find out more in the 30 Tips for Your Family Rarotonga & Cook Islands Vacation with Kids .

The Cost of Food

• Main breakfast meal  – NZ$10-$29
• Main lunch meal  – NZ$15-$35
• Main dinner meal  – NZ$14-$49
• Kids’ meal – NZ$7-$16.50*
• Island night buffet and show  – NZ$60-$130
• Small coffee  – NZ$5-$6
• Bottle of beer  – NZ$6.50-$8
• Glass of wine  – NZ$12
• Cocktail  – NZ$11-$21
• Mocktail/Smoothie  – NZ$7-$16
• Soft drink  – NZ$5-$6

The cost of supermarket food can be found in The Cost of Food in Rarotonga & the Cook Islands .

* Different children’s menus have different options depending on the restaurant, for instance, resort restaurants are likely to have a main + dessert menu for kids (around NZ$16) while kids’ mains alone are usually around NZ$7-$10 when available. Not all restaurants have kids’ menus, however, but smaller portion menus like “$15-$16 snack pizzas” are usually a good way to go.

The Cost of Tours and Activities

• Guided hike – NZ$25-$80 adult, NZ$25-$50 child
• Spa treatment /1hr massage – NZ$80-$150 pp
• Buggy/quad bike tour  – NZ$125 single, $150 double
• Guided island tour  – NZ$60-$70 adult, $30-$40 child
• Museum entry – NZ$5-$15 pp
• Outer islands cave tour – NZ$30-$70 pp
• Snorkel hire /day – NZ$0-$10 pp
• SUP  or  kayak hire /1hr– NZ$15-$20
• Lagoon cruise – NZ$79-$160 adult, NZ$45-$80 child
• Fishing charter /private – NZ$600-$1,600

The Cost of Transport

• Bicycle rental /day – NZ$10-$25
• Visitor’s Scooter Licence   – NZ$40
• Scooter rental /day – NZ$24-$30
• Car rental /day – NZ$40-$80
• Rarotonga bus /one-way trip – NZ$5 adult, NZ$3 child
• Taxi /kilometre – NZ$3+
• Airport transfers /person – NZ$0-$36 adult, NZ$0-$20 child
• Aitutaki water taxi – NZ$35-$80 pp
• Flight /Rarotonga to Southern Group – NZ$250-$275 pp*
• Flight /Rarotonga to Northern Group – NZ$1,600 pp*

* There’s a negligible discount for children on domestic flights. For this reason, it’s best to base kids’ airfare budgets on adult fares.

Spending Money Budget for the Cook Islands

Here are a few averages for a daily budget for Rarotonga and the Cook Islands. These include food, activities, transport and miscellaneous expenses. Each price is per adult per day; half the budget for each child in the group.

• Budget daily budget : NZ$130
• Mid-range daily budget : NZ$250
• Luxury daily budget : NZ$460+

We break down the budgets further in How Much Spending Money Do You Need for the Cook Islands?

Cook Islands Family Accommodation

• Pacific Resort Rarotonga
• Edgewater Resort & Spa
• Mama Taras Bungalows
• The Rarotongan Beach Resort & Lagoonarium
• Lagoon Breeze Villas
• Nautilus Resort
• Te Manava Luxury Villas & Spa
• Nikao Beach Bungalows
• Coral Sands Apartments
• Paradise Holiday Homes
• Muri Beachcomber
• Manea on Muri
• The Black Pearl at Puaikura
• Arapati Holiday Homes
• Rarotonga Daydreamer Escape
• Avana Waterfront Apartments
• Moana Oasis Villa
• Muri Beach Resort
• Sands Villas Rarotonga
• Kia Orana Villas & Spa
• Heliconia Hideaway
• Muri Lagoon View Bungalows
• Muri Shores
• Rarotonga GolfSeaView
• Pacific Palms Luxury Villa
• Bella Beach Bungalows
• Sunhaven Beach Bungalows

For more details on our top picks, take a look at the  20 Best Family Resorts & Accommodations on Rarotonga .

• Aitutaki Village
• Kuru Club Aitutaki
• Gina’s Garden Lodges
• Are Kapakapa
• Tavake Villa
• Moana Villa Aitutaki
• Ranginui’s Retreat
• Tamanu Beach Resort
• Rino’s Bungalows
• Reef Motel – Aitutaki
• Ranginui Sunset
• Paparei Beachfront Bungalows
• Sunny Beach Lodge

For more details on our top picks, check out the  10 Best Family Accommodations on Aitutaki .

• Atiu Villas
• Atiu Kopeka Lodge

Find out more about these stays in  Where to Stay on Atiu: The Best Atiu Accommodations .

• Babe’s Place

Learn more about these stays in our guide,  Where to Stay on Mangaia: The Best Mangaia Accommodations .

• Ri’s Retreat

Find out more about these stays in the  Where to Stay on Mauke: The Best Mauke Accommodations .

• Divine Retreat
• Nukuroa Guesthouse

Find out more about these stays in  Where to Stay on Mitiaro: The 4 Best Mitiaro Accommodations .

Northern Group

• Manihiki Lagoon Villas
• Numahanga Homestead
• Pukapuka Guesthouse
• Penrhyn Guesthouse

Finally, find out more about these stays in  The BEST Cook Islands Accommodations: Where to Stay .

More About Planning a Family Holiday to the Cook Islands

That’s it for our complete travel guide to the Cook Islands for families, but is by no means the end of our Cook Islands advice! Check out the following articles for more tips for families:

• 30 Tips for Your Family Rarotonga & Cook Islands Vacation with Kids

Fun Facts About the Cook Islands for Kids

• 30 Things to Do on Rarotonga with Kids

And if you simply can’t get enough Cook Islands wisdom, head over to the 30 Tips for Travelling in Rarotonga & the Cook Islands .

Happy travels and thanks for checking out this travel guide to the Cook Islands for families!

This article was reviewed and published by Laura, editor-in-chief and co-founder of Cook Islands Pocket Guide. Since arriving solo in the South Pacific over 10 years ago with nothing but a backpack and a background in journalism, her mission has been to show the world how easy (and awesome) it is to explore a paradise such as the Cook Islands. She knows the islands inside out and loves sharing tips on how best to experience Raro’s must-dos and hidden gems. Laura is also the editor of several other South Pacific travel guides.

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Travel Advice for Cook Islands

Going to Cook Islands and need to know about the latest government travel advice for Cook Islands? Find the updated travel advice and travel warnings for Cook Islands from governments around the world, here.

General Travel Advice and Warnings for Cook Islands

The decision to visit to Cook Islands is your decision and you are in charge of your individual safety whilst in Cook Islands.

The material on this web page is offered information only and gathered from travel advice and warnings for Cook Islands by authorities all over the world to their citizens.

While we strive to give you latest travel advice information, it is given on an “as is” basis without warranty of any kind, expressed or implied.

This operators of this site does not assume responsibility and will not be liable for any damages in connection to the information provided.

Standard Cautions Travellers Need to Bear In Mind Whilst Travelling in Cook Islands

Crime – Petty criminal offenses such as pick pocketing in a jampacked environment to sexual assault and muggings do take place in bigger cities of Cook Islands. Make sure that all your personal valuables, including passports and other traveling documents, are secure at all times.

Terrorism – Constantly be aware of your surroundings whenever in public locations. Be particularly watchful if going to sporting occasions and throughout religious holidays and various other public occasions, as terrorists frequently make use of such celebrations to mount attacks.

Demonstrations and Protests – Demonstrations may occur. Even peaceful demonstrations can turn violent at any moment. They can also lead to disruptions to traffic and public transport. It is in your interest of safety and security to keep away from locations where demonstrations and large gatherings are taking place and adhere to the guidelines of local authorities. Monitor local media in Cook Islands for info on on-going demonstrations in Cook Islands.

Scams – Exercise care in crowded tourist locations in Cook Islands, where scammers target foreigners. If you have actually been scammed in Cook Islands, get to a safe place quickly; take note, as soon as possible of the name and address of the facility where you were held; alert the police in Cook Islands and obtain a report and if your credit card is used by the scammer call your credit card provider to report the fraud; they will likely ask for a copy of the police report to cancel the transaction.

Spiked Food and Beverages – Never leave food or beverages unattended or in the care of strangers when travelling in Cook Islands or anywhere else. Watch out for accepting snacks, drinks, chewing gum or cigarettes from unknown acquaintances. These items may have drugs that could put you at risk of sexual assault and robbery.

What is the entry/exit requirements for Cook Islands?

Every nation or territory determines who can get in or leave through its borders, in the same manner Cook Islands chooses who enter its territories. The Government of your home country can not interfere on your behalf if you do not fulfill your Cook Islands’s entry or exit requirements.

For more information concerning the entry/exit requirement for Cook Islands visit visa requirements for Cook Islands or get the latest info with the visa office at the New Zealander embassy in your home country.

Travel insurance coverage for Cook Islands

Travel health cover is just one of the main factors travellers obtain travel insurance. It will not prevent you getting ill or hurt, though it can prevent you suffering financially. Medical help overseas can be really expensive.

You have to shell out for all healthcare you get overseas. You can not expect to get free or subsidised care through your Cook Islands’s public health system, like you would in your home country.

If you can not pay, local authorities could arrest you. The government from your home country can not pay you health care bill for you, loan you money or get you out of jail.

You require travel insurance for travelling to Cook Islands . You also need to see to it you pick a plan that is right for you.

Check out the small print of your travel insurance policy.

Declare all pre-existing conditions to your travel insurance provider upfront. If you do not, you may invalidate your travel insurance plan.

Inform your travel insurance company the activities you intend to do, before you go. Many common activities like skiing are left out in basic policies. You may need to pay added.

Check if you have free credit card travel insurance. Some cards include travel insurance policy cover. Nonetheless, they usually have different conditions than paid plans. Be aware of the differences.

If you’re travelling to Cook Islands from a country that has a reciprocal health care arrangement, you still require travel health insurance. Agreements are restricted in what they’ll will cover.

If you have an incurable disease, you might not have the ability to obtain standard travel insurance coverage. Nonetheless you might be able to find a specialised insurance provider that covers you for health, accidents or property troubles unconnected to your illness. Speak with your insurer to learn.

Find out more about getting worldwide travel insurance policy for Cook Islands before you go.

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Travel Vaccines and Advice for the Cook Islands

With 15 regions, the Cook Islands present countless opportunities to explore cave pools, seasides and Polynesian culture.

The Cook Islands are also the second largest pearl farming producer in the world. Manihiki is the main location for the territory’s many local family-run pearl farms. The island is made up of 40 small coral inlets which encircle a tremendous blue lagoon.

Do I Need Vaccines for the Cook Islands?

Yes, some vaccines are recommended or required for the Cook Islands. The National Travel Health Network and Centre and WHO recommend the following vaccinations for the Cook Islands: COVID-19 , hepatitis A , hepatitis B , typhoid , rabies and tetanus .

See the bullets below to learn more about some of these key immunisations:

• COVID-19 – Airborne – Recommended for all travellers
• Hepatitis A – Food & Water – Recommended for most travellers to the region, especially if unvaccinated.
• Hepatitis B – Blood & Body Fluids – Accelerated schedule available
• Tetanus – Wounds or Breaks in Skin – Recommended for travelers to most regions, especially if not previously vaccinated.
• Typhoid – Food & Water – Jab lasts 3 years. Oral vaccine lasts 5 years, must be able to swallow pills. Oral doses must be kept in refrigerator.
• Rabies – Saliva of Infected Animals – Vaccine recommended for long-stay travellers and those who may come in contact with animals.

See the tables below for more information:

Dengue is present on the islands. Ensure to bring repellents and mosquito netting.

See our vaccinations page to learn more about these infections and vaccines. Ready to protect yourself? Book your travel health appointment today by calling or schedule online now .

Do I Need a Visa to Travel to the Cook Islands?

No visa is required for stays under 6 months in the Cook Islands. Passports must have at least one month of remaining validity upon entry, though six months is recommended. A visa may be required for business travel as strict work rules apply.

Sources: Embassy of the Cook Islands and GOV.UK

What is the Climate Like in the Cook Islands?

The Cook Islands have a tropical climate with high, stable temperatures year round.

The territory has a rainy season with afternoon storms from December to March and a dry season from April to November. The wet season is also hurricane season.

There is little temperature difference between the seasons. The average temperature is in the low 20’s Celsius, whilst the average low is in the high-10’s.

February is typically the warmest month for the Cook Islands whilst August is the coolest. January is the wettest month whilst July is the driest.

How Safe are the Cook Islands?

The Cook Islands are a very safe travel destination.

Swimming in sheltered lagoons is fine but reef passages can have very strong currents to be avoided.

The Cook Islands’ major island, Rarotonga, has major reef passages at Avana Harbour, Avaavaroa, Papua, and Rutaki. The other islands have reef passages as well, typically on opposite streams.

Be wary of insect bites as they can lead to dengue fever.

Take a Dip in Mitiaro’s Underground Cave Pools

Mitiaro is one of the 15 islands that make up the Cook Islands. But, it is peculiar in that it is known for its underground cave pools.

The heart of the island it is very flat and swampy. It has two freshwater lakes, Rotunui and Rotoiti, which are filled with eels and tilapia.

One of the most popular island spots is the underground cavern Vai Nouri. The cavern is said to have healing powers and possess water that is strikingly deep and clear. Travellers and locals alike can go to many points along the coast to discover and enjoy countless small coves with ample opportunities to take a dip in the tranquil waters. see the reef, explore the caves, relax on the seasides, and enjoy sights few get to see.

Tourists can get a wonderful cultural experience by staying with welcoming locals. Because the island is rarely visited, travellers can expect a quiet and beautiful experience.

What Should I Pack for the Cook Islands?

Think ahead on what to pack by perusing these suggestions:

• Appropriate Clothing – The Cook Islands can often be hot and humid. Be sure to pack accordingly for the time of year and the activities you wish to do. Consider items such as sun cream, water-protective gear, and bathing suits.
• Health Kit – Be sure to have important first aid kit items whilst travelling. Consider using a pre-made first aid kit for your trip.
• Insect Repellent – With the possibility of dengue fever in the Cook Islands it is especially important to ward against mosquito bites.

Embassy of the United Kingdom in the Cook Islands

If you are in the Cook Islands and have an emergency (for example, been attacked, arrested or someone has died) contact the nearest consular services. Contact the embassy before arrival if you have additional questions on entry requirements, safety concerns or are in need of assistance.

While there is no consulate or embassy in the Cook Islands, it is served by the British embassy in New Zealand:

British High Commission New Zealand 44 Hill Street Thorndon Wellington 6011 New Zealand Telephone: +64 (0) 4 924 2888 Fax: +64 (0) 4 473 4982 Contact Form: Click Here

Stay safe abroad with Passport Health. Ring or book online now and start travelling safely today!

On This Page: Do I Need Vaccines for the Cook Islands? Do I Need a Visa to Travel to the Cook Islands? What is the Climate Like in the Cook Islands? How Safe are the Cook Islands? Take a Dip in Mitiaro’s Underground Cave Pools What Should I Pack for the Cook Islands? Embassy of the United Kingdom in the Cook Islands

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What Happened When Captain Cook Went Crazy

In “The Wide Wide Sea,” Hampton Sides offers a fuller picture of the British explorer’s final voyage to the Pacific islands.

The English explorer James Cook, circa 1765. Credit... Stock Montage/Getty Images

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THE WIDE WIDE SEA: Imperial Ambition, First Contact and the Fateful Final Voyage of Captain James Cook, by Hampton Sides

In January 1779, when the British explorer James Cook sailed into a volcanic bay known by Hawaiians as “the Pathway of the Gods,” he beheld thousands of people seemingly waiting for him on shore. Once he came on land, people prostrated themselves and chanted “Lono,” the name of a Hawaiian deity. Cook was bewildered.

It was as though the European mariner “had stepped into an ancient script for a cosmic pageant he knew nothing about,” Hampton Sides writes in “The Wide Wide Sea,” his propulsive and vivid history of Cook’s third and final voyage across the globe .

As Sides describes the encounter, Cook happened to arrive during a festival honoring Lono, sailing around the island in the same clockwise fashion favored by the god, possibly causing him to be mistaken as the divinity.

Sides, the author of several books on war and exploration, makes a symbolic pageant of his own of Cook’s last voyage, finding in it “a morally complicated tale that has left a lot for modern sensibilities to unravel and critique,” including the “historical seeds” of debates about “Eurocentrism,” “toxic masculinity” and “cultural appropriation.”

Cook’s two earlier global expeditions focused on scientific goals — first to observe the transit of Venus from the Pacific Ocean and then to make sure there was no extra continent in the middle of it. His final voyage, however, was inextricably bound up in colonialism: During the explorer’s second expedition, a young Polynesian man named Mai had persuaded the captain of one of Cook’s ships to bring him to London in the hope of acquiring guns to kill his Pacific islander enemies.

A few years later, George III commissioned Cook to return Mai to Polynesia on the way to searching for an Arctic passage to connect the Pacific and Atlantic oceans. Mai brought along a menagerie of plants and livestock given to him by the king, who hoped that Mai would convert his native islands into simulacra of the English countryside.

“The Wide Wide Sea” is not so much a story of “first contact” as one of Cook reckoning with the fallout of what he and others had wrought in expanding the map of Europe’s power. Retracing parts of his previous voyages while chauffeuring Mai, Cook is forced to confront the fact that his influence on groups he helped “discover” has not been universally positive. Sexually transmitted diseases introduced by his sailors on earlier expeditions have spread. Some Indigenous groups that once welcomed him have become hard bargainers, seeming primarily interested in the Europeans for their iron and trinkets.

Sides writes that Cook “saw himself as an explorer-scientist,” who “tried to follow an ethic of impartial observation born of the Enlightenment and the Scientific Revolution” and whose “descriptions of Indigenous peoples were tolerant and often quite sympathetic” by “the standards of his time.”

In Hawaii, he had been circling the island in a vain attempt to keep his crew from disembarking, finding lovers and spreading more gonorrhea. And despite the fact that he was ferrying Mai and his guns back to the Pacific, Cook also thought it generally better to avoid “political squabbles” among the civilizations he encountered.

But Cook’s actions on this final journey raised questions about his adherence to impartial observation. He responded to the theft of a single goat by sending his mariners on a multiday rampage to burn whole villages to force its return. His men worried that their captain’s “judgment — and his legendary equanimity — had begun to falter,” Sides writes. As the voyage progressed, Cook became startlingly free with the disciplinary whip on his crew.

“The Wide Wide Sea” presents Cook’s moral collapse as an enigma. Sides cites other historians’ arguments that lingering physical ailments — one suggests he picked up a parasite from some bad fish — might have darkened Cook’s mood. But his journals and ship logs, which dedicate hundreds of thousands of words to oceanic data, offer little to resolve the mystery. “In all those pages we rarely get a glimpse of Cook’s emotional world,” Sides notes, describing the explorer as “a technician, a cyborg, a navigational machine.”

The gaps in Cook’s interior journey stand out because of the incredible job Sides does in bringing to life Cook’s physical journey. New Zealand, Tahiti, Kamchatka, Hawaii and London come alive with you-are-there descriptions of gales, crushing ice packs and gun smoke, the set pieces of exploration and endurance that made these tales so hypnotizing when they first appeared. The earliest major account of Cook’s first Pacific expedition was one of the most popular publications of the 18th century.

But Sides isn’t just interested in retelling an adventure tale. He also wants to present it from a 21st-century point of view. “The Wide Wide Sea” fits neatly into a growing genre that includes David Grann’s “ The Wager ” and Candice Millard’s “ River of the Gods ,” in which famous expeditions, once told as swashbuckling stories of adventure, are recast within the tragic history of colonialism . Sides weaves in oral histories to show how Hawaiians and other Indigenous groups perceived Cook, and strives to bring to life ancient Polynesian cultures just as much as imperial England.

And yet, such modern retellings also force us to ask how different they really are from their predecessors, especially if much of their appeal lies in exactly the same derring-do that enthralled prior audiences. Parts of “The Wide Wide Sea” inevitably echo the storytelling of previous yarns, even if Sides self-consciously critiques them. Just as Cook, in retracing his earlier voyages, became enmeshed in the dubious consequences of his previous expeditions, so, too, does this newest retracing of his story becomes tangled in the historical ironies it seeks to transcend.

In the end, Mai got his guns home and shot his enemies, and the Hawaiians eventually realized that Cook was not a god. After straining their resources to outfit his ships, Cook tried to kidnap the king of Hawaii to force the return of a stolen boat. A confrontation ensued and the explorer was clubbed and stabbed to death, perhaps with a dagger made of a swordfish bill.

The British massacred many Hawaiians with firearms, put heads on poles and burned homes. Once accounts of these exploits reached England, they were multiplied by printing presses and spread across their world-spanning empire. The Hawaiians committed their losses to memory. And though the newest version of Cook’s story includes theirs, it’s still Cook’s story that we are retelling with each new age.

THE WIDE WIDE SEA : Imperial Ambition, First Contact and the Fateful Final Voyage of Captain James Cook, | By Hampton Sides | Doubleday | 408 pp. | $35

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