Cook Islands Travel Guide

A land where nothing can be taller than a coconut tree - it must be paradise.

Made up of just 15 islands, divided into northern and southern archipelagos, the Cook Islands sits between South America and New Zealand in the middle of the South Pacific. Marking a few small dots on the map of the world - this is as remote as you can get!

Of all the islands, Rarotonga and Aitutaki are the most accessible and frequently visited. However, Rarotonga -affectionately nicknamed Raro- is the most densely populated and surprisingly modern for its isolated location. Travelling the Cook Islands away from these two can be tricky. Although inhabited, tourism is not quite welcome yet!

Rarotonga strikes a balance between urban life and island ease, where your day will float along at the pace of the swaying palms surrounded by all the luxuries of modernity. Home to some of the most sought-after beaches and snorkelling spots, your time here will be punctuated by the sand between your toes, fresh sea breeze and a lingering air of welcoming culture. Away from the shore, there are jungles to explore and cultural insights that will immerse you in the Polynesian way of life. 

Over on Aitutaki, between the day tours and the odd resort, you’ll feel like you have a little slice of paradise to yourself. The ideal location for any Cook Islands holiday is its atoll that carves into the South Pacific, creating a crystal clear oasis that marine life calls home. 

If you are looking for that dreamy island life, this Cook Islands travel guide will show you the way.

The Cook Islands have two seasons, dry and wet. The best time to visit the Cook Islands is just after the wet season, around April, when the islands are at their most green; however, any time between April and November during the dry season is perfect. 

The wet season, from December to March, is also when storms are most likely to hit the islands. Travelling during this time should not be ruled out as it only ever rains for a few hours at a time. This is also when the waterfalls and scenery are at their most green.

As the Cook Islands’ main island and hub of modernity and activity, everything starts in Rarotonga.

Explore Nature in Rarotonga 

Behind the modernity of Rarotonga’s sparkling resorts and urban island life in Avarua, the island’s jungle will fill your lungs with fresh air. Challenge yourself on the cross-island trail, and the hair-raising Te Rua Manga climb to be rewarded with views of the archipelago. 

Speed up your heartbeat by jumping on a bicycle on your Rarotonga trip. Green, pristine and untouched, it doesn’t get more off the beaten path than this as you cycle past colourful houses and find new perspectives of the island away from the resorts.

No matter your choice, you’ll be joined by butterflies and native birds or rewarded with the odd hidden waterfall where you might take a cooling dip. 

A Day in Aitutaki - Or More!

For many, Aitutaki is your picture-perfect island moment. Once you sail into the lagoon, a similar sentiment will click into place; Aitutaki is a jewel in the crown of the South Pacific. 

The lagoon of Aitutaki is protected by a coral atoll that attracts a wealth of sea life. No matter whether you choose to come on a day trip or for a few nights on your Cook Islands trip, dipping beneath the surface to see the colourful coral, fish and often turtles is a must. The lagoon is home to small islands such as One Foot, Heaven and Honeymoon - the names speak for themselves! You won’t forget your time here.

For a different perspective, a hike to Aitutaki’s highest point, Mount Maunganui, is generously rewarded with spectacular views of the island’s lagoon. Secluded and romantic, Aitutaki is a dream honeymoon location where you’ll rarely think of leaving the heavenly beaches. 

Rarotonga Water Activities

Below the surface, you’ll enter into another world. Vibrant colours explode like fireworks underwater; when you come up for fresh air, you’ll be reminded once more that you are in paradise. 

Whether you choose to snorkel, stand-up paddleboard (SUP), or kayak, exploring the shores of Rarotonga is a must on your travels in the Cook Islands. Out on the water, whether you are sitting on a boat, SUP or kayak, or bobbing in the water by yourself, you’ll find calm. 

Among the cream of the crop of Cook Islands tours is the famous Aroa Beach or the Muri and Koka lagoons. All are renowned as being among the calmest and clearest waters in the archipelago, perfect for all water-based activities. 

Punarei Cultural Tour

Tapping into Aitutaki’s cultural heritage is quite unlike anything you have experienced before. Behind the dreamy atolls of the island is a community whose cultural identity has taken a backseat since the islands were discovered by others in the 19th century. 

This tour is part of a much larger project that has researched the ancestral sites and rituals of Aitutaki to bring aspects of the island’s culture to life that many had thought not possible. By visiting a replica of a traditional Aitutaki village, you’ll enter into a space where stories are told, and the foundations of cultural identity for Aitutaki people are at the heart of the conversation. 

The highlight of this tour, and one of the most insightful moments of any visit to the Cook Islands, is the site of Marae Arangi-Rea, where you’ll learn about the rituals that brought the community together and why it was forbidden for nearly 200 years. 

Punanga Nui Market

Immerse yourself in Polynesia culture at Punanga Nui Market - the cornerstone of Rarotonga life. Set in the heart of Avarua’s waterfront, Punanga Nui Market is bursting at the seams with colour and Cook Islands culture. 

Perfect for island-style shopping, the market stalls consist of everything from locally grown fruit and vegetables to hand-crafted jewellery, ukuleles and beach snacks. The market remains a subdued version of itself from Monday to Friday; however, if you want to visit at its most thriving, Saturdays welcome live music and twice the stalls!

Fly

The only way to get to Aitutaki from Rarotonga is to fly using the domestic service, Air Rarotonga. The flight can be costly; book in advance to get the best prices.

Drive A Car or A Motorcycle

Making your own way around Rarotonga is easy if you have a license. To hire a car, you’ll need a drivers license which is valid for the entirety of your visit. For motorcycles, you’ll need evidence on your license that you have taken a motorcycle test. You can acquire a 30-day tourist license from the local police station or through our Local Designers. 

Bus

In Rarotonga, there are two bus services, one that goes clockwise and another that goes anti-clockwise. As there is only one main road, this is all that is needed. There are no bus stops, just stay still, wave your hand, and the driver will stop for you. 

Bicycle

The roads on the most popular islands are flat and easy to navigate. You’ll find that most accommodations will happily offer a free bicycle rental service.

Rarotonga

Ranging from family-friendly to adults only, guesthouses, hotels and resorts, Rarotonga’s accommodation options line the island’s coast. Focusing on creating balmy holiday destinations, most are surrounded by greenery and fronted by a beachfront pool, the perfect location for a Cook Islands holiday package. For budget travellers, accommodation will be down the smaller streets leading to a beach; however, you’ll never be too far away.  

The best areas to stay in Rarotonga are Muri Beach, Arorangi’s Aroa Beach and Titikaveka for everything from magical sunsets to watersports and the best beaches on the island. 

Aitutaki

The Cook Island’s most sought-after destination has just a handful of accommodation options. Catering to both the high-end and mid-range budgets, most are surprised by the variety Aitutaki has. However, it does fill up fast. 

Most of Aitutaki’s accommodation is in the Amuri area, sitting side by side on the beachfront; they are spaced out enough to be quiet, however, you will not feel alone here. This area suits most holiday-goers who like to leave their resort and explore. You’ll find many restaurants and bars on this stretch that are all dutiful in keeping with the Tiki style. 

Outside of Amuri, locally-run guesthouses dot the island offering a more simple approach to living. In stark contrast, there are a handful of options on the atoll and smaller islands next to it for a more intimate atmosphere and luxury indulgence. 

Iki Mata

A popular dish across all of Polynesia and beyond in the South Pacific, iki mata is a fresh, simple raw fish salad dish perfect on a hot day. Raw white fish is soaked in lime for a short time before being mixed up with a selection of vegetables, coconut water and cream. So simple! When done right, this is a dish you’ll crave!

Rori

This dish may be better left unexplained. Rori is a sea cucumber, an unpleasant looking, cucumber-shaped creature that is in abundance beneath the surface. They belong to the same family as sea urchins and are equally as delicious! 

Rori is best cubed and flash-fried with garlic, herbs and butter to create a salty-sweet caramelisation. It makes the perfect side to any dish!

Curried Eke

Eke is Maori for octopus. This dish is daringly simple, as is the Cook Island way. The octopus is cooked in various local spices with onions and lots of garlic to make a moreish addition to the table of island dishes.

Progressive Dinner in Rarotonga

Substitute your island hopping experience for house hopping on a Progressive Dinner experience. Heading into the villages of Rarotonga, you’ll be greeted by local families and welcomed into their homes to dine. 

You’ll visit one house per course; each family has free reign over where you dine and what you eat: you could be on a rooftop or in a garden dining to the sound of ukulele music - it’s up to them! Coming with an open heart and an empty belly is essential to make the most of this Cook Islands holiday experience!

Muri Night Market

For a lively dining experience when you travel to Rarotonga, Muri Night Market delivers a heartwarming promise of a full belly and charming island vibe. 

On Tuesday, Wednesday, Thursday and Sunday, Muri Night Market is a small collection of local vendors serving up Cook Islands favourites like iki mata and curried eke with rori that can be washed down with a cold beer or coconut.

Te Mire Ura

An event that both locals and travellers look forward to is Te Mire Ura, the Cook Islands’ annual dance competition. Dancers are divided into different age groups for judging, including a ‘golden age’ group for the elders. Attracting dancers from all of the islands between April and May, the National Auditorium is packed with spectators from near and far to see the competition. 

Te Maeva Nui

The day that the Cook Islands was permitted self-rule was the 4th of August. Every year on this day, there are performances of music and dancing, a parade and exhibitions that tell the Cook Islands story. The day is finished with a great feast. There tend to be different themes each year, which locals take on proudly. 

International Kite Surfing Contest

Parts of Aitutaki are known for their perfect kite surfing conditions. In June, professionals from around the world come to test out their skills on the waves in the international contest. Although a hectic time for the island, this is a great time to visit if you enjoy watching extreme sports. 

Vaka Eiva

The canoeing festival is a Polynesian tradition that can be seen around the South Pacific. Taking place in mid-November for the best conditions, locals from around the islands come together to compete. 

The race goes around Rarotonga, with the grand prize being the Pacific Cup. There are an impressive 850 competitors on average every year. It’s truly spectacular to see!

Visa: Nothing says paradise more than free visas for all! Everyone, no matter their nationality, will receive a free visa for 31 days on arrival. 

Language: The official languages of the Cook Islands are English and Maori. Most locals speak both. Most of the islands have their own language that is only spoken there - this is how old their culture is!

Currency: Both New Zealand dollars and Cook Island dollars are used across all inhabited islands. Other currencies are sometimes accepted, however, it’s best to stick with the local ones. At the time of writing, May 2021, 1.39 NZD is equal to 1 USD. 

ATMs: On Rarotonga, there are plenty of ATMs across all of the villages. However, if you choose to go to Aitutaki, there are only 2 or 3, and they often don’t have money in them. Plan before you go!

Connectivity: If you are looking to use Wi-Fi in the Cook Islands, you have to be prepared to pay. Many hotels offer 100MB packages for US$10, however, it can go very fast! Take time off the grid and get back to nature!

We thought so! Heavenly beaches, lagoons to make you pinch yourself, and a friendly, relaxing vibe is all that is required for the perfect Cook islands tour package. 

Browse our fully customisable trips to the Cook Islands to see what is possible for your trip. If you can’t quite find what you are looking for, we have a host of Local Designers in the Cook Islands who can help you to plan your trip with as much or as little detail as you wish. 

To get an idea of what you would like, click ‘design your own trip’ and answer some questions about your travel needs and style and wait eagerly for the magic to happen! Before you know it, your sunnies and sarongs will be packed, ready for the Cook Islands!