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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

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

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

Cook Islands Travel Guide

The most comprehensive travel guide. everything you need to know about every inhabited island., publisher description.

Want one reference source for everything you need to know about the magnificent islands of the Cook Islands? Whether planning a vacation, or an exploration adventure, this 307 page fixed-layout Cook Islands travel guide has it all. Everything you need to know about every inhabited island of the Cook Islands. This book is a culmination of four years living in and exploring every inhabited island of the Cook Islands, which blew our minds. This is the most comprehensive travel guide to the entire Cook Islands, ever. Cook Islands stands up against much better known tropical islands. Its lagoons have a fantastic palette of blue colors. Without a doubt, the color blue was invented in the Cook Islands. Its pristine waters, white sandy beaches, and lush tropical vegetation add to its tropical vibe. At the same time, its laid-back and friendly Polynesian culture immediately transports visitors into a very chilled mode. This travel guide is specifically designed to cater to the needs of two groups of people: • Tropical Escape Group . This group includes those that simply want an escape to a tropical island paradise and need to know what’s on offer and the things one can do while visiting. And we know what people want to know because we owned and managed the Dive & Surf Shop on Rarotonga, where we fielded many visitor’s questions. • The Island Adventurer . This group is keen to explore islands beyond Rarotonga and Aitutaki and wants to get out to the lesser-known islands, where few go. This guide provides all the information you’ll need to set up your outer island exploration and discover some amazing things while there. And, yes, we are qualified to provide answers to everything you need to know as we did it all ourselves. When traveling and exploring lesser-known places, you need as much credible and current information as possible. This travel guide of the Cook Islands is packed with information we have gathered first hand. We have packaged the information by island and in a way that is easy to follow with handy illustrations and many photographs. The islands of the Cook Island included in this guide are: 1. Rarotonga (the main island) 2. Aitutaki (hands down the most amazing paradise lagoon on the planet) 3. Atui 4. Mangaia 5. Manihiki (known for its black pearls) 6. Mauke 7. Mitiaro 8. Nassau 9. Palmerston 10. Penrhyn (One of the largest lagoons on the plant) 11. Pukapuka 12. Rakahanga To assist you plan your visit and explore the Cook Islands, we have included: 1. Overview of the Cook Islands  as a travel destination. 2. Detail maps  of 9 major islands. 3. Detailed descriptions  of traveling through the islands and lagoons. 4. Geo-codes  of all the places referred to. 5. Full contact details  for everything from transport, accommodation, eating, shopping, all activities on offer, and more. 6. We also added our  top tips  of things we think you must experience on each island. 7. Loads of  photographs . The typical content structure of each island is as follows: • Island Introduction • Quick travelers overview • Island Map • References and Geo-Codes to each point on the map • Top Tip of things to experience on the island • Emergency contact information • Getting to the island • Arriving on the island • Where to Stay • Getting around (transportation) • Eating & Drinking • Things to do • Shopping • Detail description of traveling around the Island and/or Lagoon We wish you a wonderful time exploring the Cook Islands and discovering the many wonders it has to offer.

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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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Home » Oceania » Pacific Islands » Backpacking the Cook Islands – KICKASS Budget Travel Guide! (2024)

Backpacking the Cook Islands – KICKASS Budget Travel Guide! (2024)

What do you get when you mix turquoise lagoons, a capital city with no traffic lights, and the best breadfruit stew this side of the Pacific? The Cook Islands.

The Cook Islands are the dream backpacking destination that nobody thinks about! You can hike through jaw-dropping, untouched tropical mountains, kick back in the balmy sunshine, and swim with sea turtles.

And you can do it all on the cheap ! No, it won’t be as cheap as bumming through South East Asia; it will be more on par with backpacking in New Zealand. But still, backpacking the Cook Islands on a budget is possible. Paradise for (almost) pennies – sounds bloody great.

The far-flung atolls and a good dose of slow island time mean that, logistically, the Cook Islands can be a bit of work. Which is why you’ve come to this sexy, how-to guide! 😉

The Cook Islands left a big, sandy footprint on my heart when I drifted through as a boat bum. I didn’t have many zeroes in the bank account. But with plenty of thrifty tips, they had me enjoying every moment in the Cook Islands.

Whether you come by boat or by plane, with or without many zeros in the bank account, backpacking the Cook Islands is sweet. Kick back, relax, and get ready to feel some serious love for and from my favourite islands in the Pacific.

Why Go Backpacking in the Cook Islands?

The Cook Islands are the lands of slow time. I even think alarm clocks give up the ghost and stop working out here.

These islands are a few degrees further south in latitude than other Pacific paradise islands. This means you’ve got a slightly more temperate climate. And, that sea breeze that cuts through the equatorial sun is DELIGHTFUL!

For backpackers, there is a good two weeks of exploring to do. It might even be just what you need to avoid travel burnout . This is the place of inspiration! These shores (and juicy, fresh fish) will remind you why you left home in the first place; to slow down; to appreciate a life different from your own.

All 15 of the islands are spread over nearly two million square kilometres of ocean. So expect a well-connected community that stops for a chat wherever you go. This is the Pacific at its best .

So whether you laze the days away in a blissful seaside hammock, or you want to take advantage of the numerous adventures on offer, the Cook Islands are waiting to bring out your best too!

Pack your surfboard wave riders, the swell here is always good. For the land babies who prefer a little more distance between them and the big blue, there are islands to trek across and subterranean swimming holes to find!

For the boat-packer, you’ll likely end up here with more time on your hands after sailing across the Pacific . You’ll be poised to drop anchor on one of the outer atolls and do what the mermaid-in-training boaties do best – sweet fuck-all.

The Cook Islands are that special place that time forgot. Even after the apocalypse, this island will still be ticking along in a bubble of its own. You can expect delicious fish for dinner, epic diving, dancing, sunbathing and chatting with everyone you pass in the street. Largely forgotten by the rich and famous – and many other backpackers – you’ll have plenty to explore without breaking the bank.

Best Travel Itineraries for Backpacking the Cook Islands

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If you are coming here with nothing but the bag on your back and a few coins in the bank account, I’d recommend a shorter itinerary. This is not, by any means, a less epic one. But – let’s face it – you can’t fly to the middle of nowhere on the cheap.

So for you backpackers, there are two itineraries that will likely appeal to you. Get ready for some serious sunshine, kicking back, and beach magic!

For seafarers, I’ve put together a little something extra. This is a country that’s far more ocean than it is land – so it felt appropriate!

Be sure to get creative with your provisioning here. The supermarket is a bit of a foreign concept, as the supply ship comes in every three months. Luckily, the feral sailors know a thing or two about fishing, right?

The Raro Special – For the Broke-ass Backpacker

Suggested Route: Avarua => Black Rock Sunset => Te Rua Managa => Muri Beach => Avana Pass surfing => Titikaveka Beach

If you’re coming here as a good, ol’ broke backpacker then 8 days in Rarotonga is just what the doctor, ahem, I mean totally qualified travel writer, ordered.

You’re going to want to base yourself in one of the cheap hostels on the Western side of the island. This is the perfect base to explore Rarotonga ( Raro , for short). 8 days is enough time to get in your island chill time, plus a little adventure, without going over your budget.

The Cook Islands should really be up there as one of the world’s best hiking destinations . I highly recommend setting aside a day to trek across Raro .

There’s also plenty of incredible snorkelling and surfing spots, plus beaches galore. Catch the bus around to Muri beach and say hello to the fishies! You will have plenty of time to check out the night markets .

Don’t skip the world’s best capital city – Avarua – either!

Rarotonga and Aitutaki – For the Backpacker With a Splurge

Suggest Route: Avarua => Te Rua Manga => Muri Beach => Avana Surfing => Aitutaki

This one is for the backpacker who wants the full Pacific experience.

You want to have a nosy around the main island, say hi to the Aunties, eat some good market food, and then explore a remote island! Spend eight days on Raro , still. Get in a surf , a scuba dive , and a hike across the island. All good, juicy stuff!

And then, hop aboard an Air Rarotonga flight and prepare to have your cotton socks well and truly knocked off. Aitutaki is the most accessible remote island this side of Tahiti. There’s even a couple of resorts.

Aitutaki consists of a ‘main’ island, a barrier reef and a few far-flung islands that make for good fishing spots. You can walk across Aitutaki in one day, straight from the beach into schools of reef-dwelling fish and turtles! This shit is simply incredible.

You’ll have enough time to jump on out to explore One Foot Island . You might just want to kick it with the dolphins and the turtles – or maybe you want to join a fishing trip. Nothing says island living like chucking a fresh fish over the campfire!

The Sea Dog Spectacular – For You Ocean Nomads

Suggested Route (Cook Island Loop): Palmerston Island => Pukapuka => Suwarrow => Rarotonga => Mangaia Suggested Route (Raro Touchdown): Rarotonga => Palmerston Island

Alright matey, I’ve got a special something something for you.

If you want to drift on to other waters, I’d still recommend stopping by in Rarotonga to get those all-important cans of food and fresh fruit. And while you’re here and the winds are good, swing by the Palmerston atoll . This gives you a taste of secluded paradise, tops up your pantry, and keeps you sailing ever onwards.

If you want to spend a bit more time exploring, then I’d suggest the Cook Island loop. You can head straight to Palmerston from French Polynesia. From there, you can go north and explore the barely inhabited Pukapuka , and the uninhabited Suwarrow .

By the time you wash up in Rarotonga, you’ll be pretty keen to talk with some other humans and go to that grocery store! Be sure to swing by the Southern Island of Mangaia before heading ever onward!

In all likelihood, you’ll probably find yourself backpacking Rarotonga and travelling out to Aitutaki. It takes a fair bit of planning (and moneys) to fly out and explore some of the outer islands. Unless of course, you have a boat.

For those that do make it out to the far-flung Northern Cook Islands, you are in for a treat. Even the relentless resort industry hasn’t got a strong foothold out here. It’s pure Pacific in all its glory . You’ll find some of the oldest islands in the Pacific but underground caverns and isolated, organic coffee plantations.

The Cook Islanders like to claim they ‘invented the colour blue’. And you’ve got to give it to them, every time you see these lagoons, you are left running out of adjectives to describe a majesty that usually only exists in the imagination. There’s only so many times you can say ‘azure’, ‘turquoise’, ‘sapphire’, ‘ultramarine’. 

When travelling these wondrous islands and atolls – as well as packing your quality backpack -be sure to pack your adventuring spirit. There are islands to cross, fish to spear, and diving to be done!

But hey, don’t forget to slow down. There’s a hammock with your name on it and some serious island time to tune into!

Backpacking Te Rua Manga

Te Rua Manga, The Needle , is a rock formation that juts stubbornly skyward and watches over Rarotonga.

There is a well-marked trail all the way up to the base of the rock. You can – of course – sip your coconut from here, on the comfort of flat land at the base, and think ‘ gee, that’s nice’. You can even laugh at everyone’s sweaty faces when they return from climbing it.

But don’t you just get an urge, whenever you see a tall rock, that you just need to climb it? For those with a little knowledge of climbing, you can be a little spider monkey who can make it all the way to the top! Then, you can look over Rarotonga and say ‘ everything the light touches is ours, Simba.’

The greenery of the hike starts to become mesmerising in the most literal sense of the word. This is an untouched equatorial jungle at its finest. So get out those hiking shoes , hush the inner mermaid who wants to return to the comforting shallow waters, and HIKE THAT MOUNTAIN!

Backpacking Muri Beach

Located on the southeastern side of Rarotonga is a beach with water so blue it boggles the mind. You may find yourself irrationally mad at this water. How, just HOW are you so blue?

You can hire a stand up paddle board and get some of the best isolated views. Or just splash around in the shallow lagoon waters. Either way, you won’t be disappointed.

There are a few cheeky market stalls and restaurants nearby, so all you have to do is get yourself a snack and park up. This is the ultimate spot to chill . This is where backpackers come to rejuvenate before their next adventure.

The snorkeling is just epic; say hi to new fishy friends! Not only is there abundant sea life, but the waters are warm. There’s no getting out early because you got goosebumps from the cold waters.

Backpacking Avarua

This is – objectively and completely unbiasedly – the world’s best capital city! There are no traffic lights and no McDonalds in sight . There is a complete lack of obscene skyscrapers and multi-story monstrosities that gate off the beach and say, hey hippie, get lost!

Sure, there’s a few resorts that cash in on the perfect holiday brochure beaches. But that’s not to say there’s nothing going on. There are several wonderful cafes, a LEGENDARY market, and plenty of smiles to go around. 

You can start the cross-island trek here and find somewhere beautiful to stay. There are all the regular draws to a capital city too – like the National Library and National Museum.

In fact, even if I wasn’t a complete nerd, I would recommend going to the National Museum here. It sums up the island in one small, yellow, palm tree lined building.

Backpacking Aitutaki

All that hard work backpacking the world’s best capital city must have tired you out! When you are done hiking across the Island (and stocking up at the supermarket), Aitutaki – commonly known as ‘Heaven on Earth’ – will welcome you with open arms.

Aitutaki is one main island, a lagoon, and a barrier reef. This is where the adjectives start running out and the hyperbole starts running in. The waters here are teeming with turtles and reef fish. The beaches that come to you in your stressed-out daydreams? They come from Aitutaki.

Backpacking here is exactly what you need to unwind. Of course, we want to push ourselves when adventuring. That’s the whole point! But, it’s important to digest the lessons learned. This is the place to journal, to reflect, to muse over the new person travelling has made you.

Backpacking Atiu

This is the first of the destinations that may appeal to boat-packers more than backpackers. It gets a little harder (and more expensive) to get to Atiu and stay here. But man, oh man, is it worth it.

Atiu is a volcanic island ringed by a reef. If I had to pick an island to live out the apocalypse on – it’s this one. And, the 400 or so islanders that live here are so welcoming.

Whether you wash up here on the boat or you arrive by plane – you’ve made it. You are soon to find yourself exploring limestone caves and secret subterranean swimming spots.

The soil is fertile: taro (‘potato of the tropics’) and breadfruit grow spectacularly, and the locals grow incredible organic coffee too. Tell me a better combination than exploring underground caves followed by a hot cup of joe.

Until the 1980s, due to the oppression of God-fearing missionaries, alcohol was deemed illegal – and they worked hard to prohibit it. In the best fuck-you to missionaries I’ve heard to date, there is a long-standing tradition of brewing beer in the jungle.

Turns out, people just want a cold brewski in paradise. Because of this, today, you can still find delicious, cold craft beer in the middle of the Pacific Ocean.

There is no shortage of fish; simply duck off the reef and you’ll find dinner. You’ll have the whole reef, with hardly a person in sight, to go for a dive then you can wash it down with a cold one. Delightful.

Backpacking Mangaia

Mangaia is the oldest island in the whole Pacific. It is said that Tuna (the Polynesian God of eels and – himself – a mythical eel) resides in these very caves. The raw nature of this island, and its remoteness, will have you up late at night wondering about the deities.

It is more likely that you will explore this island by boat, as the flight cost from Rarotonga may be out of the price range of the average budget backpacker. However, if you’re looking for an adventure that is truly off the beaten path, Mangaia is the place to come.

There are no big bustling streets here, it doesn’t even have any street lights. Instead, there are a few hundred locals, beautiful churches and epic swells breaking on fossilised coral cliff faces, and untouched lands. Walking through the wetlands and through the caves beneath the ground feels like an alternate, alien Earth.

Backpacking Palmerston Island

Alright, so you’ve definitely got to be travelling by boat to make it out here. There is no airport and no way for a helicopter or seaplane to land in its lagoon. The supply ship comes twice a year, and the island even only has two toilets.

Many a ship has been wrecked on the reef. The motus and the reef that encircle it is about as far away as you can get from anywhere else in the world. So – naturally – this is my dream home.

But feral wee sailors that make it out here are usually more interested in the fascinating history: many of the people that still inhabit this island descend from one man and three women.

William Marsters and his wife and mistresses were sent to Palmerston to produce copra around 1863. He decided to settle out here and, upon his death, divided the island between his three wives.

This arrangement still stands today, and bar a little immigration from Rarotonga and New Zealand, almost everyone on the island can trace their lineage back to Mr Marsters. I mean, how else do you stay busy on a remote island in the 1800s?

Sure, there is some great fishing, epic sunbaking, and a jolly good party to indulge in. Plus there’s no ciguatera here!

But it’s the overwhelming welcome from the locals that brings the intrepid sailor here year after year. The journey will test you; the locals will welcome you.

It just makes you wonder about the mysterious – and yet very biologically simple – ways that the world works!

A Note About Responsible Tourism

I came across this article that was written by someone who went on a sailing trip to Palmerston Island. It does a really good job of explaining the underlying tension of places in paradise.

On the one hand, their remote and far-flung location is the reason I’d love to make my home here. On the other, nurses, doctors, and other blessings of modernity are hard to come by.

You are at whims of nature – again, something I find comfort in, probably because I can choose when to come home. When you live somewhere with no airport, the nostalgia for a simple life can come across as downright ignorant.

The islanders on Palmerston – and throughout the Pacific – know that nothing in life comes for free. If they go ahead and build an airport, or become more accessible in some way, they are likely giving up their way of life as they know it. And yet, their way of life faces existential threats without the airport; climate change comes to mind.

There must be a balance between preserving pristine natural beauty and a slow pace of life, and having reliable healthcare. Where responsible tourism fits into all of that is more complicated. But as travellers to these far-flung places it is as much up to us, as it is to the locals, to keep a place paradise.

Getting Off the Beaten Path in the Cook Islands

While I would argue the whole of the Cook Islands counts as off the beaten path travel , there are certainly ways to remove yourself even further from the tourist trail.

Okay, Rarotonga has its share of resorts and Aitutaki has some fancy bungalows. However, neither of these islands have traffic lights, fast food, or any other markers of an overdeveloped island.

To truly get away from tourism – or from people altogether – all you have to do is sail away. From Rarotonga, you go to Aitutaki. To get away from the “hoards” of people on Aitutaki, you simply head north.

If Palmerston Island and its 57 inhabitants are just too much, better get over to Suwarrow where there will be just one caretaker during yachting season.

If the risk of seeing another human is simply unthinkable, there’s always Manuae or Takutea – the uninhabited islands.

If travel is about getting out of your comfort zone, then I’d say scrounging through the last of your cans that you brought back in Tahiti and hoping you catch a fish today is about as good as it gets.

Off the beaten path often sounds better in theory. Yeah sure, people suck, but supermarkets can be pretty useful. Shh, don’t tell grumpy Indi that she will start to long for shelves stocked with canned spinach and instant coffee.

Nevertheless, there is a reason we seek out the challenges of solitude .

The Cook Islands are some of the most breathtaking, awesome places on planet Earth. The waters are plentiful and crystal clear, the sand is postcard-worthy, and the fishing is easy. But, you’ve come backpacking and exploring here for more than a pretty picture; you came here to push yourself.

We’ve tested countless backpacks over the years, but there’s one that has always been the best and remains the best buy for adventurers: the broke backpacker-approved Osprey Aether and Ariel series.

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Whether you want to pull a total lazy ass and do nothing but lay in the sun, or whether you want to be up at the crack of dawn doing every activity possible , backpacking the Cook Islands will deliver!

The water is warm and the sea breeze is cool. Coconuts and lime grow freely. And, there is nowhere that you’ve got to be. So slow down homie, it’s time to dive into some things to do…

1. Diving in the Cook Islands

A country that is more ocean than it is land, perhaps unsurprisingly, has some EPIC diving. The water ranges between 23 and 28 degrees and visibility can be as great as 60 metres . I dunno about you, but that just sounds bloody beautiful.

Rarotonga and Aitutaki have some of the most accessible diving, made even easier by going with a tour company. Expect to pay around $95 dollars per dive . Now, you might think it’s all congregations of reef sharks, reef drop-offs, turtles, and a kaleidoscope of colourful fish – but that’s not all!

There are shipwrecks and night dives galore too! You can also learn to free dive in the calm, deep waters. Stripping yourself of the cumbersome scuba gear and simply descending into the blue is enough to make a mermaid out of anyone.

Spend enough time in these waters, and you’ll be dreaming of growing gills in this life or the next! King Neptune has a way of speaking to even the most stoic and logical divers out there. He’ll be whispering sweet nothings in your ear in no time.

2. Spearfishing

Going hand in hand with learning to free dive is learning to put dinner on the table (or in the campfire!). There are some truly spectacular fishies on offer here. This is made easier by going on a tour with some locals.

You can find a tour guide that suits your ability level. This is great because you don’t want to (literally) be thrown in the deep end with experienced hunters disappearing into the depths below you.

There are a few FADs (Fish Aggregating Devices) that make for excellent spearfishing grounds. You can expect to find wahoo, mahi-mahi, and tuna while you’re here.

Now all you need to do is sharpen that fillet knife and share it with the village! Make sure nothing goes to waste, ok team?

Man, do I miss fresh tuna cheeks and fresh mahi-mahi is sesame oil. I used to make a fish stock out of the bones and leftovers and give only the entrails to the birds. Oh, boat life , I miss you!

Alrighty folks, if I’m gonna tell you how great spearfishing is, then I’ve got to warn you about Ciguatera .

This tiny toxin called Ciguatoxin is originally produced by a microscopic algal species that looks more like a blob than anything else. It grows on and around coral reefs which are eaten by small reef fish, which are eaten by larger reef fish, which are eaten by larger reef fish.

The toxin doesn’t break down upon digestion. So by the time a tasty looking reef fish that you want for dinner swims past (i.e grouper) the potential for a sickening dose of Ciguatera is present.

It is classed as a food poison, and if you’re anything like me, you’ll be like ha, food poisoning? I’ve got guts of steel mate, bring it on!

Yeah, nah. It’s like the worst ayahuasca trip: all vomiting, diarrhoea, and neurological symptoms, and no spiritual enlightenment. It’s coming out of both ends and the hot weather now feels like the arctic. You’re hallucinating and the only thing in your visions is a chorus of laughing monkeys.

There’s no cure, just pure pain. Little baby Indi though she could avoid poisoning? Jokes on me.

But seriously, without care, this can pose a very high risk to your health. If you do get food poisoning, make sure you stay hydrated . I absolutely recommend carrying some re-hydration salts too.

So, you’ve been warned. Reef fish in the tropics and subtropics will likely have ciguatera. Go for the pelagic fish when you’re here to be safe. Or ask the locals if they know of any spots that certainly don’t contain ciguatera.

Nothing beats a bloody good market – and Raro has got ‘em! There is a night market near Muri Beach that happens Tuesday, Wednesday, Thursday, and Saturday. Punanga Nui Markets run every day except Sunday, but they are most thriving on Saturday morning.

You can expect to find all kinds of fresh food stalls – from fruit juices to fish – as well as a range of arts and crafts. Generally, there is music and bustling energy that just makes you want to smile. It’s a good place to get food because, unlike almost anywhere else in the world, it is not always cheaper to cook for yourself.

This is because the supply ships don’t come all that often to the outer islands. Even Rarotonga is an expensive place to deliver groceries to. Expect some crazy prices for canned goods in the supermarkets. But the markets with their fresh produce, are cheap and delicious!

4. Hike Across an Island

You can hike the length of Rarotonga. Starting from the capital city of Avarua, you head deep into the centre of the island, past the famous Te Manga mountain, until you pop out the other side!

It is not an easy walk; you should definitely bring enough water and good hiking shoes. But the hike itself can be done in 3 – 4 hours. Rarotonga just isn’t that big! Once you’ve walked across it, you can also walk around it by following the only road in town.

5. Sunbake Yourself into a Potato

Prepare the aloe vera, because these beaches were made for sunbathing. There is something rather wonderful in saying ciao to the grind culture, if only for a few days, and doing a sweet lot of absolutely nothing!

I mean, we know skin cancer is coming for those that douse themselves in baby oil. And global warming means we’re all on borrowed time, anyway. So be safe. But hey, it’s just sunbaking!

Throw your towel down, pick up that book, and get relaxing, baby! This is your island time after all.

6. Hammock chills

I don’t know what it is, but there is nothing like a good afternoon nap in a hammock. The sea breeze sways you gently, your book falls out of your lap, and soon enough you’re drooling as you nap.

I feel like the portable hammock is the superior way to experience the beach. You are far enough away from the sand that it doesn’t enter every orifice of your body, but you’re still close enough to the sea to feel part of the beach scene.

Watch the afternoon melt away as surely as the tide rises and falls. This is the good shit!

7. Surfing – Hang 10, my dudes

There are some pretty sweet breaks around Rarotonga in particular. The trade winds and reefs around the island come together in that glorious way that produces intoxicating barrels. Rarotonga Point is a personal favourite.

You don’t need to be Kelly Slater, but you do need to have surfed a bit before. There are right and left-hander waves with perfect barrels followed by a long wall. Dude, I mean really – perfection.

There are definitely other breaks all along the island over a range of difficulties. Always worth having a yarn with the locals about the best spots! As far as I know, there are no beach breaks on Raro.

So watch that reef you crazy coconuts! Is the perfect wave worth a cut-up face? I mean, of course it is! But just be sure to be able to get yourself out of anything you get yourself into.

8. Get Creative with Cooking (Boatlifers)

When the provisions get hard to come by, it’s time to get creative in the galley! Likely, the boat bums will be arriving from across the Pacific via French Polynesia . Tahiti has big supermarkets where you can stock up on canned goods – at a price! The further you get from the continental centres of food production and distinction, the more your cans of beans cost.

By the time you get to the Cook Islands, you’re in the lands of intermittent supply ships. When they come in, it’s more exciting than Christmas! But until then, well, you make do with fresh fish.

This leads to some very creative times in the galley. Boat galleys are known to be small places where the magic happens. Somehow one pot and a broken burner produce the best damn soups known this side of the Pacific. And let’s face it, fish tastes better from the back of a boat!

I think there is some untapped joy to be had in salting and pickling your own foods, baking bread from scratch, even fishing up coconuts that bob past your boat. Life is in the little things.

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These are packing cubes for the globetrotters and compression sacks for the  real adventurers – these babies are a traveller’s best kept secret. They organise yo’ packing and minimise volume too so you can pack MORE.

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Backpackers can expect to find a couple of cheap hostels on Rarotonga and Aitutaki. There are a few Airbnbs here, also.

But further out, you’re best off packing your tent , or emailing ahead that you’ll be arriving. There’s not a whole lot of accommodation options – resorts or otherwise!

If you and your tin can float on by, you can expect to find nice anchorages and a few moorings to pull up to. You can always check out sailing guides, or websites for the latest information.

The Best Places to Stay in the Cook Islands

The best part of backpacking the Cook Islands is that the resorts that pollute the view and vibe are simply not here. That can make finding somewhere to park your butt a little tricky – but hey! Here’s a handy little list of all the best places to stay in Rarotonga and Aitutaki!

Rarotonga is home to the only international airport in the region, so unless you are one of the very few people traveling by boat, it is almost certainly where your Cook Island adventures will begin.

Aitutaki is the second most visited island in the Cook Islands, after Rarotonga, and the only other home to a wide variety of accommodation options. Only 50 minutes from Rarotonga by plane, it is most commonly visited by day trippers, but we think that is huge mistake!

I know I fall at the cheapskate end of budget backpacking, and I was lucky enough to be here on a friend’s boat. We collected rainwater and salted our own fish. A supermarket was a very distant daydream.

When the winds were right (and they usually were) we didn’t need the engine or to use fuel. So aside from the cooking gas, we didn’t spend a whole lot of money at all.

You know though, when we got to a supermarket, there was a moment where the two of us kissed the floor and brought $300 worth of canned goods. Salted fish only takes you so far.

So, boaters, you know the drill. Provision like you might never see civilisation again and then try not to see civilisation again. The grocery stores here are expensive, but everything else is quite comparable to backpacking Australia or New Zealand.

Rarotonga has cheap hostels and guesthouses, so does Aitutaki. You can buy cheap plates of food at the local market, and there are plenty of activities to do on the island that are fairly cheap.

What will push up your backpacking budget in the Cook Islands:

• Supermarkets

There is no cheap way to fly between islands, so be prepared to pay handsomely for your beach chills. I mean, I still think it’s worth it, but you’ve been warned. Once on the islands, you won’t spend much money, so it’s a bitta give and take.

Also, there are ATMs on Rarotonga, but it’s helpful to have cash on you. Eftpos is sometimes a thing here, and sometimes when the Moon decides to play games, there is no Eftpos. So have cash!

A Daily Budget in the Cook Islands

I think the average backpacker would spend around $80 – $100 per day here and be extremely comfortable. You can do it for far less, and obviously, for far more.

Money in the Cook Islands

The Cook Islands use the New Zealand Dollar as legal tender. They did have their own coins, but to cut a long story short, shit went tits up. Facing bankruptcy, the money wizards waved their magic wands and out of the rubble came the New Zealand Dollar.

I mean, the country was already in free association with New Zealand – and many more Cook Islanders live in Aoeteroa than in the Cook Islands. But still, money is weird.

For your reference, at the time of publication 1 NZD = 0.71 USD.

Anyway, the backpacker probably doesn’t need a macroeconomic explanation, nor am I in any way qualified to give one. What you wanna know is how much of your hard-earned dosh are you going to spend here? And how do you spend less of it?

Travel Tips – the Cook Islands on a Budget

So yeah – this won’t be your cheapest backpacking adventure – you’re in the middle of the Pacific!

But I don’t think it’s unmanageable. It’s very similar to the cost of backpacking in Australia and New Zealand. Still, there are some of the usual budget backpacking tips , as well as a few extras I found helpful in the Cook Islands.

• Camping – These islands were made for a discreet tent and a good hike. Especially on the outer islands where there aren’t a huge range of guesthouses, a tent might be just what you need. There’s nothing like waking up to the sound of waves. For this, you’ll need good backpacking gear .
• Eat street food – This is the land of intermittent supply ships: anything that is imported will have a hefty price tag. Fresh local produce (like taro, breadfruit, and tuna) gets turned into afforadable street food. I mean, street food is always the best. But here, it’s also a way to save money.
• Hitchhiking – Amongst the islands with little public transport, you can walk or just stick your thumb out. I think hitchhiking is the best way to travel because it gets you chatting with locals from the get go. You save some cash, and you have an adventure. That’s the way of being a broke backpacker!

• Fly as little as possible – Those flights out to the outer islands are gonna cost you. If you budget for them in advance, sweet as. But if not, it’s best to keep flying to a minimum to keep those purse strings happy.
• Or come by boat 😉 – Find a boat to volunteer on! The Cook Islands are a popular yachting destination, so in season there are boats that could introduce you to the boat life. Prepare to exchange cooking, night watch, maintanence skills – whatever you’ve got – for the trip of a lifetime. If you are already a pirate in training, you know you’ve got it good! There are plenty of good places to drop anchor here, so you’re good to go exploring. The latest cruising permit prices have increased though, so keep that in mind.

Why You Should Travel to the Cook Islands with a Water Bottle

Plastic washes up on even the most pristine beaches… so do your part and keep the Big Blue beautiful

You aren’t going to save the world overnight, but you might as well be part of the solution and not the problem. When you travel to some of the world’s most remote places, you come to realise the full extent of the plastic problem. And I hope you become more inspired to continue being a responsible traveller .

Plus, now you won’t be buying overpriced bottles of water from the supermarkets either! Travel with a filtered water bottle instead and never waste a cent nor a turtle’s life again.

Drink water from ANYWHERE. The Grayl Geopress is the worlds leading filtered water bottle protecting you from all manner of waterborne nasties.

Single-use plastic bottles are a MASSIVE threat to marine life. Be a part of the solution and travel with a filter water bottle. Save money and the environment!

We’ve tested the Geopress  rigorously  from the icy heights of Pakistan to the tropical jungles of Bali, and can confirm: it’s the best water bottle you’ll ever buy!

The best time to visit the Cook Islands is between April and November . The balmy equatorial weather is a steady 24 – 30 degrees Celcius all day.

Being slightly further south than French Polynesia means you don’t have quite the same amount of humidity. But hey – when it rains it rains . Can’t have palm trees without a bit of humidity!

Speaking of rain, the April – November window means you’ll miss out on most of the rain. The weather here is generally pretty chill.

However, coming during the shoulder season won’t necessarily mean you get rained out. If a cyclone hits the islands it will be during November – March. Yachties don’t like to roll the dice on their homes, so they will clear out before then.

Between July and October , whales make the annual retreat to the tropics from Antarctica and can be seen in great numbers.

Festivals in the Cook Islands

The Cook Islands love a reason to come together to dance and eat. Most weekends there is a buzz going on somewhere. Sometimes, you have to lick your finger, hold it to the wind, and follow the smell of breadfruit stew.

There are a few festivals that encourage migration to Rarotonga for a few days though – now they are a special time! Prepare to double your weight in good food, dance until you’ve lost all that weight again, and maybe blow some FIRE!

Te Mire Ura

Celebrated sometime in April or May in Rarotonga. The best dancers, from across a nation of excellent dancers, come together to show off a little and celebrate a lot.

There are categories ranging from beginners to professionals, and even the golden ladies (seniors). Dancing is described as ‘poetry in motion’. The stories – and poetry – of the Cook Islands are indeed preserved in dance. This is an epic show that’s well worth coming out to if you find yourself in Rarotonga in the early half of the year!

Te Maeva Nui

This is held from the 30th of July to the 4th of August. It is a week-long celebration of Cook Island culture that culminates on Independence Day. Expect to see a lot of music, a lot of food, and a lot of dancing!

The float parade opens the festivities – and I dunno about you, but I love a good float parade. It really just gets everyone in the festival mood. It’ll be time for a lot of dancing and a few cheeky beers on the beach before you know it.

Gospel Days

Celebrated on October 26th, this is pretty much what it sounds like. It celebrates the day the missionaries brought Christianity to the islands. There is a lot of singing and a lot of religious re-enactments.

The outrigger canoe has withstood the pressures of time and colonialism. This outrigger canoe race is now one of the most prestigious sporting events on the Cook Island calendar!

Local teams, as well as teams from New Zealand, Australia, Hawaii and beyond, compete for the Paddlers Cup. There are gruelling sections of open ocean to cross either solo or as part of a team. For a lot of people though, this is more than a sport: this is a reminder of the deep connection they have to the ocean.

And, there’s always a good wee party at the other end of the course!

What to Pack for the Cook Islands

Travel Security Belt

This is a regular looking belt with a concealed pocket on the inside – you can hide up to twenty notes inside and wear it through airport scanners without it setting them off.

Microfiber Towel

Hostel towels are scummy and take forever to dry. Microfibre towels dry quickly, are compact, lightweight, and can be used as a blanket or yoga mat if need be.

Petzl Actik Core Headlamp

A decent head torch could save your life. If you want to explore caves, unlit temples, or simply find your way to the bathroom during a blackout, a headtorch is a must.

‘Monopoly Deal’

Forget about Poker! Monopoly Deal is the single best travel card game that we have ever played. Works with 2-5 players and guarantees happy days.

Hanging Laundry Bag

Trust us, this is an absolute game changer. Super compact, a hanging mesh laundry bag stops your dirty clothes from stinking, you don’t know how much you need one of these… so just get it, thank us later.

The longer you stay in the Cook Islands, the more likely you are to know someone who knows someone. The whole chain of islands are connected by community links. This means that petty theft and crime rates are low. It’s just that much harder to get away with stuff under the watchful eyes of the Island Aunties!

That being said, the usual travel advice applies here.

• Don’t be flashy with your expensive gear.
• Don’t tempt fate by leaving bags unattended for long stretches of time.

Still, the islands are pretty safe.

They are very remote, though! So, getting sick and/or injured can present a problem if you need urgent medical help. Be careful about ciguatera, and take any dengue fever outbreaks seriously.

Also, as much as you might think you can catch that sick reef break ( cough , baby Indi I’m looking at you) a trip to the hospital may not be that easy. There is a hospital on Raro, and you could probably fly back from Aitutaki easily, but the further out you get, the harder it is to get any serious medical attention. So, do the cool shit, but stay safe!

Sex, Drugs, and Rock ‘n’ Roll in the Cook Islands

If a can of beans costs $5, how expensive do you think a bitta weed is gonna be? This is not French Polynesia, and they don’t grow much of the good stuff themselves here. (I mean, as far as I know – which is very little.)

Allegedly, there is still weed around but it comes from New Zealand – where they do grow a fair bit. Like any other import to the islands, it’s pretty pricey. But, where there’s a stoner, there’s a way.

As for other substances, it’s the same story; sure, you can find drugs if you look for them, but it’s gonna cost you.

And I never thought I’d say it, but you might not need a trippy tab when you’ve got a lagoon backing onto a jungle full of subterranean swimming holes.

It is worth saying here, homosexuality is illegal in the Cook Islands and comes with a prison sentence. It is not a law that is often enforced, but still. Being gender diverse, and/or gay, was part of Polynesian life before the missionaries, but apparently ‘ God says no touching butt of the same gender’.

As much as it pains me, I’d say be careful holding hands with your boo if you’ve got matching genitalia, that’s all.

Travel Insurance for the Cook Islands

ALWAYS sort out your backpacker insurance before your trip. There’s plenty to choose from in that department, but a good place to start is Safety Wing .

They offer month-to-month payments, no lock-in contracts, and require absolutely no itineraries: that’s the exact kind of insurance long-term travellers and digital nomads need.

SafetyWing is cheap, easy, and admin-free: just sign up lickety-split so you can get back to it!

Click the button below to learn more about SafetyWing’s setup or read our insider review for the full tasty scoop.

You’ve two options to get in here:

Either way, you’ll be treated to the same easy entry requirements.

Entry Requirements for the Cook Islands

So in addition to being bloody gorgeous, the Cook Islands are also super easy to get into. Every passport holder, irrespective of nationality, can come to the Cook Islands for 31 days VISA FREE!

You can extend this visa for a maximum stay of six months.

Dude, paradise has never been so easy – or so entirely dependent on the tourism industry.

Get 15% OFF when you book through our link — and support the site you love so dearly 😉

Booking.com is quickly becoming our go-to for accommodation. From cheap hostels to stylish homestays and nice hotels, they’ve got it all!

I might have mentioned that the Cook Islands are undiscovered, middle of nowhere PARADISE! The trade-off for this is a lack of public transport.

Rarotonga does have a very good bus system – in that it has one at all – but the rest of the islands don’t! These lands are kind to the boat bum but it can get a little pricey for the backpacker.

Backpacking by Bus in Rarotonga

The bus on Rarotonga follows the one road on the island. It is easy to hail down, it goes everywhere you might need, and isn’t too expensive. You can buy a single ticket for $3 or a day pass for $26.

The buses go both clockwise and anti-clockwise around the single road on the island. If you’re in a rush it would pay to know which direction you need to go in. But if you’re not in a rush, at some point you’re going to get where you need to go – there’s only one road in town!

Remember team, this is island time. If the bus is late, no worries! Another one will be on its way soon.

There are no buses on the outer islands. There also isn’t a bus on Aitutaki. To be fair, I probably wouldn’t bother with a bus service on an island with 200 residents either. Time to get those walking shoes out!

Backpacking by Boat in the Cook Islands

There are no ferries that run between the islands. There is the supply ship that travels out to the outer islands every few months, but that’s quite a waiting game if you want to hitch a ride with them.

Even between Rarotonga and Aitutaki, there’s no ferry! So there isn’t really an option to travel by boat to a country that is mostly ocean. Unless of course, you own your own boat.

Sailing here in your own vessel can make for a much more flexible travel experience. Plus, there’s the added bonus of testing yourself to the limit when your engine gives up the ghost in the middle of buttfuck nowhere.

Some places, like Palmerston atolls, are only accessible via boat. You have to earn your way in blood, sweat, and night watches to make it out here. The reward of reaching a place after weeks of travelling just hits different!

Backpacking by Plane in the Cook Islands

The other option to get between the islands is to fly. Air Tahiti and Air Rarotonga are two carriers that do service most of the outer islands – but not all. Some islands don’t have a runway so air access is off-limits.

This is also an expensive way to get around. However, if you’re in the Cook Islands for a once in a lifetime experience, then the odd flight or two won’t hurt.

People have paid more to do less! Getting out to the subterranean swimming holes and quiet skies of the islands is worth its weight in pricey plane tickets.

It only takes 2 minutes! Book your transport on 12Go now and guarantee your seat easily.

Onwards Travel from the Cook Islands

As a backpacker, you’ve had to fly in here. And, unless you find a boat to sail off into the sunset in, you’ll be flying out too.

Cheap flights run from New Zealand and Australia and – by Pacific Ocean standards – they’re just a hop, skip and a jump away. So you could always go spread your hitchhiking thumbs and adventurous spirit down under!

• Australia Backpacking Guide
• New Zealand Backpacking Guide

For the little sailors in their tin can drifting across the Pacific, you’ve got options too. I’d recommend pushing your time in the Pacific out a little longer. Head on over to Fiji, and/or Tonga, at least. These islands have enough to keep you busy until the end of cyclone season when you can take a southerly heading and shoot for Australia or New Zealand too.

Maybe the Pacific has got you by the cojones and you choose to keep going! The Soloman Islands, Tuvalu, Kiribati all become great adventures. You just have to get the right winds and keep giving King Neptune his offerings and the whole ocean remains yours!

My own incredibly long, drawn-out world cruising route itinerary doesn’t fit into my word count. It involves mermaids, Kiribati, and Alaska… OK! I’m done.

You can volunteer in the Cook Islands, but there aren’t as many opportunities as there are in other places. This is not because volunteers aren’t needed, but because the small population and logistics make it hard to run efficiently.

Still, with a do-good heart and a wish to embed yourself within the local community, volunteering can be a great way to experience the Cook Islands. You can connect with the community and give back in a meaningful way that you wouldn’t otherwise have been able to do.

Workaway and world packers are two ways you can volunteer while travelling . Workaway is a more informal arrangement between you and the host directly. You can volunteer a range of your skills – from art to childcare, to labouring.

Worldpackers is a more formal volunteer arrangement. There are hundreds of options over a wide range of industries that you can volunteer and grow your skills with.

Worldpackers: connecting travellers with  meaningful travel experiences.

A mouth-watering mixture of fresh fish, juicy fruit, and starchy veggies – that’s Cook Island cuisine in a nutshell.

I think one of the BEST meals that I have had in my entire life was Ika Mata . It’s similar to ceviche in that raw fish is ‘cooked’ in citrus before being topped with coconut cream.

Now, perhaps living on a boat for months and scraping the barrel for the last of our provisions predisposed my taste buds to glory. But, man, boiled green bananas on top of fresh coconut cream? Add that to fresh flying fish? And have someone else cook for you after so many months?

My tastebuds just about died then and there.

There are plenty of incredible foods to try in the Cook Islands. Plus, in Rarotonga, there are also plenty of cafes and Western-style restaurants. But why’d you come backpacking in the Cook Islands if you want Western food?

The Cook Islands use fish in every way imaginable, including in an underground oven known as an umu . Breadfruit, papaya, coconut, taro, and cassava all feature prominently in these fresh and tasty meals!

• Tiopu Kuru (breadfruit stew) – A bowl of this thick goodness will give you energy (and good fibrous poops) for the whole day! It’s tasty, cheap, and available everywhere. You could even try learning how to make it yourself .
• Poke – This is a creamy, sweet desert that is made from overripe bananas, pumpkins, or other starchy foods. It has the consistency of a pudding, but in this unbiased opinion, is far superior. It is usually served with a drizzle of coconut cream.
• Fish sandwiches – This is a very popular lunch staple in the islands. There’s no tricks, ifs, or buts about it; just the catch of the day that has been fried up and put in a sandwich. Hell yes!
• Pawpaw salad – A spicy salad that involves green papaya, or pawpaw. You can be like me and say ‘I want it spicy spicy not white-girl spicy’. But be warned – you may cry and eject a humbling amount of snot from your sinuses as you eat! Have some coconut cream handy to dilute the spice.
• Ika Mata – Ah yes, Ika Mata; fish of my heart, food of my dreams. Take the freshest of tuna fillets, douse it in lime, and leave it for an hour. Add coconut cream, capsicum, and onion. I have a theory that all countries that have fish and coconuts were taught how to make Ika Mata, or ceviche, or something equivalent, in the womb. This knowledge of how to cook fish with citrus and then drown it in coconut juice is ubiquitous across tropical countries on the ocean. Somewhere deep in our collective history, the first human to drizzle lime in a coconut and mix it all up with fish rejoices. The recipe has stood the test of time.

More Cook Islanders live in New Zealand than they do in the Cook Islands. Those who do live in the Cook Islands mostly live on Rarotonga, with other islands having only 200 – 300 residents apiece. This results in a very tight-knit culture. Everyone knows everyone and they want to know you!

Aunties will be ready to welcome you into the community, if only you stop and chat for a while. The further out from Rarotonga you get, the more welcoming the communities get. Now, this is saying something, because Raro is already supremely welcoming! This is genuinely a land time forgot.

This is slow living at its finest. Cook Islanders are rightfully very proud of their Polynesian heritage which has survived the decades of colonialism. While many people here do speak English, it goes a long way if you do know a couple of phrases in Te Reo Ipukarea.

Useful Travel Phrases for the Cook Islands

Te Reo Ipukarea, or Cook Island Maori, is related to other Polynesian languages like Te Reo Maori of Aotearoa (New Zealand). Some phrases can be understood throughout the Pacific, so picking up one Polynesian language will make it easier to learn others.

But just like Romance languages might be similar, they are also distinct. Just because you speak Spanish doesn’t mean you’re fluent in Italian. It would be a mistake to think that because you are fluent in one Polynesian language, you are fluent in all of them.

A few useful phrases to start you off in the Cook Islands:

• Kia Orana – Welcome or Hello (may you live long)
• Meitaki – Thank You
• Ka Kite – See you later
• Aere Ra – Goodbye or safe travels
• Ae – Yes
• Kare – No
• Vai – Water
• Vaine – Women/wife
• Tane – Man/Husband
• Mataora – Happy
• Marama – Moon
• Moana – Ocean

Books to Read About the Cook Islands

• History of the Pacific Islands by I.C Campbell A bright, lively, and balanced account of the history of the Pacific Islands. It doesn’t specifically relate to the Cook Islands, but as you will learn when travelling the Pacific, the history of the world’s greatest ocean is thoroughly connected. Maybe less of a beach read and more of a plane ride read.
• False Start in Paradise by Iaveta Short This book is an attempt to record many of the events of the enthralling, difficult and politically turbulent period in the short life of this tiny island democracy. There’s nothing quite like trying to get your head around the intricacies of another country’s political system.
• Miss Ulysses from Puka-Puka: The Autobiography of a Sea Trader’s Daughter by Florence Johnny Frisbee This is the first book published by a Polynesian woman. It’s an autobiographical story about the trials and tribulations of living on a remote atoll in the Pacific. As much as the sea delivers, it will take away; this is life at its most Pacific.
• Starry Tales by Geraldine McCaughrean This isn’t specifically about the Cook Islands either, but I read it while I was there. For as many humans that have lived on the Earth, there have been as many stories about the stars. When you use the stars as landmarks to guide you ever onwards, the stories can be a matter of life and death – but also whimsy!

A Brief History of the Cook Islands

The first great seafarers to settle the Cook Islands likely arrived between 900 – 1200 CE. Those who settled in (what is today) Rarotonga, probably came from Tahiti.

Tahitian and Te Reo Ipukarea are similar languages, and culturally the two share many links as well. There are stories of great warriors leading people to seek new lands.

Ara metua is an inland road on Rarotonga that remains to this day. It is thought to be over 1200 years old. This kind of engineering is an impressive example of how human civilisations adapt to new environments. Great seafarers become adept at manipulating the land once they settle in.

These first seafarers had a complex and intricate culture – much of which has been passed down to Cook Islanders today. Creation stories and navigational knowledge are still remembered, although parts of the knowledge is at risk of being forgotten.

Some of the outer islands, like Pukapuka, were more likely to have been settled by the Kingdoms of Samoa.

Spanish sailors sighted Pukapuka and Rakahanga in the 16th and 17th centuries. Captain Cook poked around in 1773 and 1777.

He never actually sighted Rarotonga and only set foot on the remote Palmerston Atoll. Later, another British sailor mapped the islands and named them in Captain Cook’s memory.

The Europeans largely stayed out of the Cook Islands until the 1820s when the missionaries showed up. The 19th century also saw slave traders decimate outer island populations. The British declared the Cook Islands a British protectorate in 1888, largely out of fear that France might stake a claim as they did in Tahiti.

In 1901, they became part of the colony of New Zealand.

1965 saw the Cook Islands declare their independence and move away from colonial powers. In the 1980s, the Rarotonga Treaty was signed which established a nuclear-free zone in the Pacific. The Cook Islands also declared themselves unaligned – to crucially prevent US warships from visiting.

Today, the Cook Islands are facing the existential threat of climate change. This is with ongoing diplomatic issues like over-fishing in the Pacific.

Colonialism didn’t strip the Cook Islands of its culture to the extent that it did elsewhere. However, the shadow of proxy wars and missionaries still crops up today.

There is a concerted effort to retain cultural knowledge, rather than let it be washed away by neo-colonial elements of consumerism. China and the US, as well as US aligned countries like New Zealand, also continue to vie for influence in the Pacific.

In my humble opinion, going to the Cook Islands is a unique experience in and of itself! You are midway between the middle of nowhere and the edge of nowhere. There is fresh, tropical fruit to try, dancing to be done, hammocks to be swayed in.

There are also whales .

Things go wrong on the road ALL THE TIME. Be prepared for what life throws at you.

Buy an AMK Travel Medical Kit before you head out on your next adventure – don’t be daft!

Whale Watching in the Cook Islands.

Whales make the annual retreat to the tropics from Antarctica and can be seen in great numbers between July and October.

You can usually spy on these majestic beauties from a headland on shore – especially with the help of binoculars. But, you may want to join a tour, or even swim with them.

Whales turn even the most stone-cold loonies of us into greenies. But, we need to be mindful of when that desire to interact with the great wilderness of the planet breaches an ethical barrier. I guess the biggest thing is that these whales don’t owe you a performance .

There are ways to ethically interact with whales. Generally, they are quite tolerant of humans. I would imagine that on account of their size comparative to ours, they don’t feel especially threatened. Even swimming close to adult whales hasn’t been shown to have a negative impact if it is done in small numbers.

However, noise pollution has been shown to alter behaviour, especially between mother and calf. So joining twenty other boats to chase down the same two whales? Hm, probably not ethical.

But let’s face it, seeing these mammoth mammals up close is something heart-stopping! Sailboats and small tours don’t have the same negative impact on the whales. Choosing to go in smaller groups, on smaller and quieter boats, will be a more enjoyable experience for you and the whales.

You can never be too conscious when it comes to ethically whale watching , so that your memorable trip doesn’t affect the Earth.

Disclaimer on the dark side of whale watching

I personally don’t think you should swim near a mother and calf. Tour boats that come close to mother and calves have been shown to change the swimming behaviour of mum and bub.

The duo tends to avoid swimmers and boats, potentially disrupting the calf’s growth. This gets into the gross predatory impacts of animal tourism . And you know what, I’ll just say it, we don’t fuck with it.

You are very likely to come into close contact with majestic creatures, especially when you live and travel on the ocean. It’s why we go snorkelling and diving – to watch another way of life unfold around us.

If you see them? Coolio. If you don’t? Don’t go chasing them with a speed boat. But you know that already! 😉

It is hard not to love the Pacific. There is something here that just feels clandestine, secret, sexy, dangerous, and wonderful.

I think our biological settings are set to go about life as slowly as you do here in the Cook Islands. There isn’t a meeting to make it to. There isn’t an alarm to go off. There is just fish to catch, and a wave to ride.

A whole range of exciting adventures is in store for the backpacker in the Cook Islands! Are you learning to spearfish? Are you preparing a campfire on a secluded beach, far away from any light pollution? Do the stars give you a wink as they fill the sky until it is overflowing?

Drifting in on your tin can, ahem, I mean your boat, is probably going to make it cheaper to travel around. You will earn your hammock time in long night watches and creative sessions in the galley.

You have the time to learn to salt your own fish, to mend your hammock, to distil alcohol. Because backpacker – or boat-packer – the Cook Islands will give you time. I would just say, lean into the slowness.

Relax your jaw. Prepare to problem-solve until you want to jump off a bridge, and then build a sandcastle and chill out! Travelling to places this remote will test you – and that’s the point . I don’t think you know true joy until a trip to the supermarket feels like a foreign voyage.

Amongst the ocean, there are flecks of land. Mother Earth will always be the most extraordinary, most comfortable home to return to.

Sure, King Neptune is dashing and exciting too. Dolphins and flying fish playing hooky with the bow of the boat is impressive. And nothing beats an ocean sunrise.

But something about clambering up the centre of the Cook Islands makes you appreciate the specks of terra firma we have come to build our lives on. The majesty of this pale blue dot is on full display here. This is the backpacking trip that will make you appreciate your place on the planet deep in the universal boondocks.

Go on, off you go! Get out to the Cook Islands! Fresh fish and a seriously sexy sunset await.

And for transparency’s sake, please know that some of the links in our content are affiliate links . That means that if you book your accommodation, buy your gear, or sort your insurance through our link, we earn a small commission (at no extra cost to you). That said, we only link to the gear we trust and never recommend services we don’t believe are up to scratch. Again, thank you!

Indigo Blue

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Cann’t believe myself just read the whole thing of what you wrote. I laughed on your funny jokes and funny expressions, but mostly I gained knowledge about broke-backpacking in Cook Islands. Thanks Indigo~~~Love what you wrote. Jupiter from China

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COOK ISLANDS TRAVEL GUIDE 2023: Discover the Secrets of the Cook Islands: Your Essential Travel Companion for an Unforgettable Journey With Perfect Itinerary for First Timers. Hardcover – June 17, 2023

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Are you ready to embark on an extraordinary journey to the mesmerizing Cook Islands?

Are you seeking a paradise getaway filled with turquoise waters, white sandy beaches, and vibrant cultural experiences?

Look no further than our comprehensive travel guide, designed to help you make the most of your trip to this idyllic destination.

Picture yourself snorkeling amidst colorful coral reefs, exploring ancient marae sites, and immersing yourself in the warmth of Cook Islands' traditions.

With our expert insights and insider tips, you'll discover the hidden gems, must-visit attractions, and unforgettable experiences that make the Cook Islands a truly remarkable place.

From planning your itinerary to navigating transportation options, we've got you covered.

Explore the stunning beaches and indulge in exhilarating water activities. Immerse yourself in the local culture by visiting traditional villages, participating in ceremonies, and savoring mouthwatering traditional cuisine.

Embark on outdoor adventures, hike through lush rainforests, and discover the historical and natural landmarks that tell the captivating story of the Cook Islands.

But this guide is more than just a collection of travel advice. It's a ticket to creating lifelong memories and forging unforgettable connections. It's an opportunity to embrace the tranquility of island life, bask in the beauty of nature, and witness the genuine hospitality of the Cook Islands' people.

So, whether you're a first-time traveler or a seasoned adventurer, this guide is your passport to an extraordinary Cook Islands experience. Let us be your trusted companion as you navigate this tropical paradise, providing you with the knowledge and inspiration to make the most of every moment.

Don't miss out on the adventure of a lifetime. Grab your copy of our Cook Islands Travel Guide now and embark on an unforgettable journey.

Your dream getaway awaits, and the Cook Islands are ready to welcome you with open arms. Seize this opportunity to discover paradise. Get your guide today!

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• Print length 153 pages
• Language English
• Publication date June 17, 2023
• Dimensions 6 x 0.54 x 9 inches
• ISBN-13 979-8398698800
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• ASIN ‏ : ‎ B0C8R79PQN
• Publisher ‏ : ‎ Independently published (June 17, 2023)
• Language ‏ : ‎ English
• Hardcover ‏ : ‎ 153 pages
• ISBN-13 ‏ : ‎ 979-8398698800
• Item Weight ‏ : ‎ 10.2 ounces
• Dimensions ‏ : ‎ 6 x 0.54 x 9 inches
• #249 in South Pacific Travel Guides
• #432 in Travel & Disability (Books)
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About the author

Patsy j. tour.

Patsy J. Tour is an experienced tourist expert and author of numerous travel guide book With over 4 years of experience in the travel industry, Patsy J. Tour has visited up to 100 countries and has firsthand knowledge of the best destinations, activities, and accommodations for travelers.

As a tourist expert, Patsy J. Tour has worked with various tourism boards, travel agencies, and hotels to curate unique and unforgettable travel experiences for clients. I have also contributed to various travel publications and websites, sharing my expertise and insights on the latest travel trends, tips, and hacks.

Patsy J. Tour's books are the ultimate guide for travelers looking to explore many destination of the globe, It features detailed information on the best attractions, hidden gems, local cuisine, and accommodations, as well as practical tips on budgeting, packing, and navigating a new destination.

Patsy J. Tour hopes to inspire and guide travelers to make the most out of their journeys, whether they're traveling solo, with family, or with friends. I believes that travel is not just about ticking off a checklist of places to visit, but also about immersing oneself in different cultures, making meaningful connections, and creating lifelong memories.

Thank you for choosing my books as your go-to travel guide, and happy travels!

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The Complete Travel Guide to Rarotonga 🏝️ [2024]

How to plan the best trip to rarotonga.

Ah, Rarotonga . An isolated island in the South Pacific far from its brethren in the Cook Islands , it only takes 45 minutes to drive around but has oodles of stuff to do… Hell, most people think that Rarotonga is the Cook Islands. (It’s not. There’s more. But you can browse CookIslandsPocketGuide.com to discover more on that subject). If watersports, balmy tropical weather and friendly islanders are your thing, then you might like to visit Rarotonga. It just so turns out that you’re in the right place to plan such an excursion.

In this travel guide to Rarotonga, find out what to do, where to stay, where to eat and how to plan the perfect getaway according to your unique travel style.

Frequently Asked Questions About Rarotonga

We’re here to plan the best trip ever, so we won’t waste any time in this Rarotonga travel guide giving you the questions that most travellers have about visiting.

Is Rarotonga Worth Visiting?

Rarotonga is absolutely worth visiting! The island in the Cook Islands offers a glorious tropical holiday without too much of a “culture shock” as is usually experienced on some of the other South Pacific islands. Getting around is easy, snorkelling from the beach is easy, and you have plenty of watersports and cultural tours to choose from: if you’re looking for effortless, Raro is just that.

How Many Days Do You Need on Rarotonga?

The minimum number of days we recommend on Rarotonga is five days, but there’s enough to do (or not do, if you prefer to relax) for up to 10 days. See some of our sample itineraries to enjoy the island in The Best Rarotonga & Cook Islands Itineraries for 5 Days  and The Best Rarotonga & Cook Islands Itineraries for 10 Days .

What Do I Need to Know Before Going to Rarotonga?

Some key things to know before going to Rarotonga include that you’ll need to buy a scooter license if you want to rent a scooter, dogs wander the towns and beaches in droves so it helps to be an animal lover, and that the weather can be very interchangeable. Oh, and that’s just the beginning! See the   30 Tips for Travelling in Rarotonga & the Cook Islands  for more essential advice.

Which is the Best Side of Rarotonga to Stay On?

Which is the best side of Rarotonga to stay on really comes down to personal preference. The east side and Muri Lagoon is a hub for watersports, the west side offers the best sunsets and places to eat, the north side is close to Rarotonga’s main shops and services, while th e south side is the most tranquil side and features the best snorkelling spots. Take your pick!

What to Do on Rarotonga

Highlights of Rarotonga include watersports, such as snorkelling, stand-up paddleboarding, kayaking and kitesurfing, thanks to the island’s encircling lagoon. It’s highly recommended to add a dose of the Cook Islands culture  into your trip with immersive progressive dinner tours, “island nights” and lagoon cruises.

The Top Experiences on Rarotonga

What are the must-dos? Here are some of the Rarotonga highlights:

• Hit the snorkelling hotspots straight from the beach
• Venture through tropical jungle and up volcanic peaks on Rarotonga’s hiking trails like the Raemaru Track
• Experience a Rarotonga “island night”
• Have a close encounter with Raro’s beautiful marine life on a turtle swimming tour
• Join the locals for a progressive dinner tour with Cook Islands Tours
• Jump on a lagoon cruise with Captain Tama’s or Koka
• Shop and try delicious street food at the Punanga Nui Market …

… And the list continues over in our 50 Best Things to Do on Rarotonga  or check out the 101 Best Things to Do in the Cook Islands: The Ultimate List !

Rainy Day Activities

Being a tropical island, it’s no secret that it rains on Rarotonga. If you find your trip coinciding with excessive showers, then try these wet weather activities:

• Learn about the history of the Cook Islands at the Te Ara Museum
• Get muddy on the Raro Buggy Tour or Raro Quad Tour
• See wildlife, learn about marine history and more at the Discover Marine Wildlife & Eco Centre …

… And much more that we mention in the 15 Things to Do on Rarotonga on a Rainy Day .

Things to Do at Night

The fun doesn’t have to stop just because the sun has gone down. Rarotonga has plenty to liven up the evenings with experiences such as:

• Partying Pacific-style at Raro’s bars and nightclubs
• Hitting the island’s best sunset spots
• Seeing the Muri Lagoon light up on a night SUP tour …

… And find more after-dark entertainment in the 10 Things to Do in Rarotonga & the Cook Islands at Night and The Ultimate Guide to Rarotonga Nightlife + Happy Hour List .

Where to Stay on Rarotonga

Aside from our top recommendations listed beside this complete travel guide to Rarotonga (or below, if you’re reading this on mobile), we’ve compiled the best accommodations and resorts based on price, suitability for couples or families, as well as more premium offerings. What’s more, each article is written by real travel writers; not some dodgy algorithm!

• 20 Best Resorts
• 20 Best Villas
• 20 Best Holiday Homes
• 10 Best Boutique Resorts
• 10 Best Budget Accommodations
• 10 Best Adults-Only Resorts
• 10 Best Luxury Accommodations & Resorts
• 5 Best Luxury Villas
• 20 Best Family Resorts & Accommodations
• 10 Most Romantic Wedding & Honeymoon Resorts
• 10 Best Self-Catering Accommodations
• 5 Best Motels

And finally, compare them all in a more comprehensive guide, Where to Stay on Rarotonga: The Best Rarotonga Accommodations .

Where to Eat on Rarotonga

Considering nowhere is too far on Rarotonga, there’s no excuse not to indulge in its eclectic dining scene. While the self-catering holiday is a popular way to experience Rarotonga, you won’t want to miss the quaint cafes or restaurants on the beaches, while the food trucks and markets mean that most budgets are catered to. See what to sample in the 10 Foods to Try in the Cook Islands  and check out our complete guide,   The Food Guide to Rarotonga: Places to Eat & Food Tours curated especially for foodies.

The Best Cafes and Restaurants on Rarotonga

• On The Beach (OTB) Restaurant & Bar  ( Manuia Beach Resort , Arorangi)
• Wilson’s Beach Bar & Restaurant  ( Castaway Resort , Arorangi)
• The Cafe  (Avarua)
• Beluga Cafe  (Arorangi)
• Antipodes  (Nikao)

See complete listings of our top dining recommendations in the 10 Best Cafes on Rarotonga and  The Best Places to Eat on Rarotonga: 10 Best Restaurants .

Things to Do on Rarotonga for Foodies

• Watch a cultural show  complete with an “umu” buffet
• Prepare your own umu with Tumutoa Tours
• Make some “fruitful” discoveries on an inland walk with Ariimoana
• Hit all of the hottest cocktail spots with Tik-ebikes & Tours
• Have the ultimate street food experience at the Muri Night Market .

Learn more about each activity and more in the  11 Best Foodie Experiences on Rarotonga .

Self-Catering on Rarotonga

Rarotonga has several options for large supermarkets, as well as many smaller convenience stores, the majority of which can be found along the main road (Ara Tapu). Grocery stores are typically stocked with imported brands from New Zealand, as well as local fruit and vegetables. Produce can also be purchased from roadside market stalls and other weekly markets on the island.

Note that most shops close on a Sunday, with the exception of a Wigmore’s Superstore and Super Brown .

See a full list of grocery stores, as well as other useful services such as banks and WiFi hotspots in our guide, Information, Shops & Services on Rarotonga .

Prices are similar to supermarkets in New Zealand but more expensive than what you might experience in Australia and the US. See typical grocery prices in The Cost of Food in Rarotonga & the Cook Islands , as well as more advice for self-catering in A Guide to Supermarkets & Food Shopping in the Cook Islands .

Budget Holidays on Rarotonga

At first glance, Rarotonga seems like a holiday well out of reach for backpackers and budget travellers, but with a little more know-how, you’ll discover that a budget getaway to Raro is absolutely possible! The odd guesthouse  and backpacker hostel offer irresistible prices, while the array of natural and historical attractions sprinkled along the main road ( Ara Tapu ) and the historic inland road ( Ara Metua ) are 100% free to admire.

Get money-saving tips and advice for planning an affordable Raro getaway in  The Complete Travel Guide to Rarotonga on a Budget .

Things to Do on Rarotonga on a Budget

• Hit the free snorkelling spots like the Fruits of Rarotonga site
• Do stunning hikes like the Cross-Island Trek
• Scout out the historical maraes, migration site and more
• Experience the singing of a Sunday church service
• Explore the Mairie Nui Gardens .

Find out more about each activity in the  20 Free & Cheap Things to Do on Rarotonga .

Cheap Accommodation on Rarotonga

Admittedly, cheap accommodation on Rarotonga is rather elusive, with a few exceptions such as backpacker hostels, cheap motels and units. Explore all of your options in the 10 Best Budget Accommodations on Rarotonga .

Luxury Holidays on Rarotonga

With a backdrop of verdant volcanic peaks and stretches of pepper-white sand as far as the eye can see, Rarotonga certainly sets the scene for a luxury retreat. Combine that with the lavish villas spilling onto the sands, as well as experiences to pamper and indulge, and you know you’re in paradise. Whether you’re in Raro to celebrate a special occasion or are seeking luxury “just because”, plan the perfect luxury escape using The Luxury Guide to Rarotonga .

Luxury Activities on Rarotonga

• Unwind at  Rarotonga’s spas
• Be treated to a private dinner on the beach
• Get some retail therapy  (and shop for black pearls)
• Have an elevated snorkelling experience on a private tour with  Snorkel Cook Islands  or  Charlotte Piho Photography Tours
• Explore the historical sites and hidden gems on a private island tour with  Raro Tours  or  Cook Islands Tours …

Discover more about each experience in our 8 Best Luxury Experiences on Rarotonga .

Luxury Accommodation on Rarotonga

Luxury accommodation is where Rarotonga truly shines. Boasting chic villas with private pools and design-driven boutique resorts, the memories of your luxury stay on Rarotonga will stick with you for years to come. See some of your most luxurious options in the 10 Best Luxury Accommodations & Resorts on Rarotonga and  5 Best Luxury Villas on Rarotonga .

Family Holidays on Rarotonga

Kids love Rarotonga and parents won’t find it half bad either with many accommodations allowing kids to stay for free! The circling lagoon means that most of the island’s beaches are safe for swimming, while the cheeky locals on the lagoon cruises or the resorts’ kids’ clubs  will no doubt enchant the little ones. Whatever your family’s preferred way to travel, you’ll find all you need to know in The Complete Travel Guide to Rarotonga for Families .

Family Activities on Rarotonga

• Jump on a lagoon cruise with  Captain Tama’s  or  Koka
• Be mesmerised at an island night at  Te Vara Nui Village
• Check out the underwater world and a shipwreck on the  Raro Reef Sub
• Have a swim at the  Papua Waterfall
• Enjoy a thrill ride on  Rongohiva Watersports ’ banana boat.

Learn more about each experience and much much more in our   30 Things to Do on Rarotonga with Kids .

Family Accommodation on Rarotonga

From resorts offering educational and fun kids’ clubs to holiday homes giving your family its own slice of tropical paradise, there are stays on Rarotonga to suit a range of tastes and budgets. Check out your options in the 20 Best Family Resorts & Accommodations on Rarotonga . Note that quite a number of accommodations on Rarotonga don’t accept guests under 12 years old, so be sure to check this before booking.

Weddings, Honeymoons and Romantic Getaways to Rarotonga

With a significant number of resorts exclusively for adult guests, as well as most having fewer than 20 rooms or bungalows, Rarotonga certainly sets the right tone for a romantic tropical getaway. When it comes to experiences shared, couples can adventure together with the array of watersports and island hikes available or, you know, unwind with couples’ spa treatments or simply enjoy being together in paradise – or all of the above! Plan the perfect romantic retreat or special occasion using  The Wedding, Honeymoon & Romantic Getaway Guide to Rarotonga .

Romantic Activities on Rarotonga

• Be treated to  a “his and hers” massage
• Celebrate a special occasion with a private dinner on the beach
• Team up in a double kayak to explore the lagoon
• Stargaze some of the clearest skies
• Buddy up on a scuba diving trip with  Dive Rarotonga  or  Pacific Divers .

Get more information and ideas in the   16 Most Romantic Things to Do on Rarotonga .

Romantic Accommodation on Rarotonga

From five-star adults-only resorts to self-catering boutique beach bungalows, Rarotonga’s accommodations effortlessly set the scene for a romantic holiday. Some providers also have honeymoon packages to up the romance. Be inspired by the 10 Most Romantic Wedding & Honeymoon Resorts on Rarotonga .

Weddings on Rarotonga

Both dedicated wedding planners and resorts offer wedding packages and glorious venues across the island, making planning a wedding on Rarotonga as easy as an island breeze. Check out the hottest venues in the 10 Best Wedding Venues on Rarotonga and choose from a selection of packages in the   10 Best Wedding Packages for Rarotonga . The rest of your wedding formalities are covered in  How to Plan a Wedding in the Cook Islands .

Adults-Only Holidays on Rarotonga

Most resorts and villas here on Rarotonga have policies of allowing no guests under 12, 16 or 18 years old. Even those that welcome younger guests tend to keep groups separate with adults-only bungalows on the beachfront and families by the pool. Wherever you decide to spend your time in paradise, be reassured that said time will go undisturbed. Plan a couples’ retreat, a getaway with the girls or an adults-group vacation using The Adults-Only Travel Guide to Rarotonga .

Activities on Rarotonga for Adults

• Boost your zen with a SUP yoga session with  KiteSUP
• Hit the Rarotonga nightclub scene
• Swim with turtles  on a group tour with Ariki Adventures  or a private tour with  Charlotte Piho Photography Experiences
• Catch a South Pacific whopper on a private fishing charter
• Tee off at Rarotonga’s golf course .

Find out more about each activity in our list of the 10 Adults-Only Activities on Rarotonga .

Adults-Only Accommodations on Rarotonga

Couples and adult groups won’t have too much trouble finding resorts and villas that are specially catered to the more mature crowd. Most of Rarotonga’s most famous accommodations are, indeed, adults-only. Check them out in the  10 Best Adults-Only Resorts on Rarotonga .

Rarotonga Accommodation

• Magic Reef Beachfront Bungalows
• Little Polynesian
• Pacific Resort Rarotonga
• Castaway Resort
• Manuia Beach Resort
• Nautilus Resort
• Crown Beach Resort & Spa
• The Edgewater Resort & Spa
• Moana Sands Beachfront Hotel
• Moana Sands Lagoon Resort
• Sanctuary Rarotonga on the Beach
• The Rarotongan Beach Resort & Lagoonarium
• Club Raro Resort
• Aro’a Beachside Inn
• Black Rock Villas
• Sunset Resort
• Mama Taras Bungalows
• Rainbow Villas
• Casa Del Sol
• Moana Sands Beachfront Villas
• Raina Holiday Accommodation
• Makayla Palms
• Rarotonga Beach Bungalows
• The Black Pearl at Puaikura
• Te Vakaroa Villas
• Lagoon Breeze Villas
• Muri Beach Hideaway – Adults Only 
• Sunhaven Beach Bungalows
• Muri Beach Resort
• Tropical Sands
• Ocean Spray Villas
• Sea Change Villas
• Motu Beachfront Art Villas
• Rumours Luxury Villas & Spa
• Rarotonga Daydreamer Escape
• Muri Heights
• Bella Beach Bungalows
• Betela Beach House
• GT – Rarotonga Fishing Lodge
• Arapati Holiday Homes
• Crystal Blue Lagoon Villas
• Nirvana Cottage
• Whitesands Beach Villas
• Maine Villa
• Te Ava Beach Villas
• Pacific Palms Luxury Villa
• Muri Beach Haven
• Kakera Villa Apartments
• Nikao Beach Bungalows
• Kaireva Beach House
• Aroa Kainga Bungalows and Apartment
• Sunset Palms Rarotonga
• Aremango Guesthouse
• Paradise Holiday Homes Rarotonga
• JJ’s Retreat
• The Islander Hotel
• Kura’s Kabanas
• Tuoro Holiday Villas (Cook Islands Holiday Villas)
• Mai’I Villa Apartments
• Arcadia Retreat Rarotonga
• Te Puka Estate
• Te Vaiora Villa
• Serenity Villas Rarotonga
• ShineAwayHomes – Mountain View
• Moana Oasis Villa – Rarotonga (RentRaro)
• Te Etu Villa 1
• Beachfront Apartments at Rarotonga
• Ocean Escape Resort & Spa
• Turangi Lagoon Villas (Cook Islands Holiday Villas)
• Muri Lagoon View Bungalows – Hillside Bungalow
• Island Time Villas
• Muri Beach Club Hotel
• Muri Beachcomber
• Te Manava Luxury Villas & Spa
• Muri Beach Villa
• Rendezvous Villas
• Muri Shores
• Muri Lagoon Beachfront Villa
• The Cooks Oasis – Holiday Villas
• Avana Waterfront Apartments
• Coral Sands Apartments
• White House Apartments
• Vaiakura Holiday Homes
• Muri Vista Villas
• Sokala Villas
• Manea on Muri
• Rarotonga GolfSeaview
• Heliconia Hideaway
• Natura Beach Pool Villa 1
• Raro Beach Bach
• Sands Villas Rarotonga

We know, that’s an extensive list and not even all of the accommodations on Rarotonga! For a more user-friendly guide, head to Where to Stay on Rarotonga: The Best Rarotonga Accommodations .

More About Rarotonga

That’s it for the complete travel guide to Rarotonga but by no means the end of our Rarotonga advice! Check out the following guides for more Raro goodness:

• 10 Best Beaches on Rarotonga
• 10 Best Tours of Rarotonga
• Sightseeing on Rarotonga: Top 10 Sights on Rarotonga
• 10 Best Cultural Activities in Rarotonga & the Cook Islands
• 10 Best Adventure Tours in Rarotonga & the Cook Islands
• 10 Most Unique Things to Do in Rarotonga & the Cook Islands
• 10 Biggest Festivals in Rarotonga & the Cook Islands

Finally, for  even  more tips, check out  The Best Cook Islands Travel Guide  and 30 Tips for Travelling in the Cook Islands .

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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