travel between cook islands

A Complete Guide to Visiting the Cook Islands

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Which Islands to Choose

How to get to the cook islands, best time to visit, how to get around, tips for visiting.

A short flight from New Zealand, the 15 main islands of the Cook Islands are spread over 850,000 square miles in the South Pacific Ocean . The majority of travelers stay on Rarotonga (affectionately nicknamed Raro), the largest of the Cook Islands , which itself is still really small: it takes less than an hour to drive around the island's perimeter road! Several other islands are worth exploring, too, if you want to get away from the relatively more developed Rarotonga. With a warm tropical climate, pristine beaches protected by lagoons, and high-quality yet laid-back accommodation, the Cook Islands are a very appealing vacation destination.

Here's everything you need to know about visiting the Cook Islands, including how to get there, the best time to visit, and visa requirements.

The Cook Islands are divided into the Northern and the Southern Groups. The Southern Group is more developed and accessible than the Northern Group. The islands of the Southern Group, in order of population size, are:

• Manuae (uninhabited)
• Takutea (uninhabited)

The islands of the Northern Group, in order of population size, are:

• Suwarrow (uninhabited)

Rarotonga is by far the largest island, with a population of around 13,000. Aitutaki is second, with around 2000 residents, while Mangaia, Atiu, and Pukapuka have around 500 inhabitants each.

In terms of tourist infrastructure and attractions, Rarotonga is the most developed and popular island. There is accommodation to suit most budgets, a range of restaurants and markets, car and scooter rental facilities, supermarkets and bars, and many tourist-oriented businesses selling boat rides on the Muri Lagoon, snorkeling and diving trips, kayak and SUP rental, progressive dinners in the local community, guided hikes, Island Nights cultural shows, and more. Rarotonga is also home to the Cook Islands' only international airport, making it the most convenient place for a quick getaway. Check out this article for more information on the best things to do in Rarotonga.

Aitutaki is much smaller but still has a range of accommodation and activities. Some travelers take a day trip by air from Rarotonga, but it's worth spending more time here for the even slower pace of life and incredible lagoon, which is different from Rarotonga's. Island Nights cultural shows, water sports, great food, and spa activities can also be enjoyed on Aitutaki.

Atiu, the third-most populated island, has 28 lovely, wild beaches. However, unlike Rarotonga and Aitutaki, Atiu doesn't have a protective lagoon, so the beaches are less sheltered. There are many tropical birds to see here, such as the red lorikeet and the orange-plumed kakerori. The birdlife on Atiu used to be much more abundant than now, although conservation efforts over the past couple of decades are improving the situation.

Mangaia is thought to be the oldest island in the Pacific, at around 18 million years old. Visitors come here to explore the network of caves, which can be seen with local guides. There are also attractive rock pools, freshwater lakes, and dramatic cliffs and bush.

The other islands take quite a bit of trouble to reach, with infrequent flights. While each is appealing in its own way, with wildlife and beach attractions, the above-listed islands are much more accessible.

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The Cook Islands are a favorite travel destination of New Zealanders, and several flights per week fly to Rarotonga International Airport from Auckland and Christchurch. Other direct flights to Rarotonga depart from Los Angeles and Tahiti. Flights from Sydney, Australia travel via Auckland.

Most of the other islands of the Cook Islands can only be reached on domestic flights from Rarotonga, on Air Rarotonga flights. Schedules change seasonally, and sometimes flights only take place once a month, so plan ahead if you want to get to one of the more remote islands. Aitutaki, the second-most visited island, is a 40-minute flight from Rarotonga. In the Northern Group, only Manihiki, Penrhyn, and Pukapuka have airstrips.

Unlike some other islands in the Pacific (such as French Polynesia or Hawai'i), you can't practically get between the Cook Islands by boat. There are no ferries, so your only sea option would be a private yacht or very limited and slow cargo ships. Some of the islands that have other offshore islands and islets do offer small boat transport, though.

The Cook Islands have a warm tropical climate, but there's quite a lot of variation between the 15 islands, as they're spread over 756,771 square miles. Rarotonga is typically cooler than Aitutaki as it's further south, away from the equator.

The peak travel season is between June and August, the Southern Hemisphere's winter. The weather is usually sunny at this time, and temperatures are warm but not too hot. You may even need a sweater or light jacket at night. Many New Zealand and Australian tourists visit at this time, especially during the winter school holidays.

November to March is the cyclone season in the Cook Islands, so not the best time to visit. Although cyclones don't hit the islands themselves every year, nearby weather patterns can create high humidity, rain, wind, and grey skies and seas.

Other times of year (September and October and March to May) are considered the shoulder season in the Cook Islands. The weather may be pleasantly warm, but there's a higher risk of rain than during the peak season. The shoulder seasons are also less busy with New Zealand and Australian tourists.

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To travel between the islands of the Cook Islands, domestic flights on Air Rarotonga are necessary.

Getting around Rarotonga is easy. You can rent a car from the airport and rental agencies around the island. If you have a full license from the US, Canada, Australia, New Zealand, the EU, Japan, or Norway, you don't need a local license to drive in Rarotonga. If you have a license from another country, you'll need to get a local license first.

Scooters are a common sight on the roads of Rarotonga, and lots of travelers hire them, but it's important to know that you must get a local license to ride a scooter legally. You must go to the police station in Avarua town, where you'll need to sit a practical and theoretical test. Get there early in the day, if you can, as there's often a long line of tourists waiting. Helmets are also compulsory, and you could be fined for not wearing one.

Alternatively, Rarotonga has a public bus that operates on two routes: clockwise and counterclockwise! It takes about an hour to do a circuit of the island. It runs on a timetable but is often delayed, so be prepared to stand at the side of the road for a while. Even if you rent a car or scooter, the bus is convenient for visiting the Punanga Nui Market in Avarua on Saturdays, as you won't have to struggle to find a parking spot.

On Aitutaki, there's no bus, but some taxis are available, as are car and scooter rentals. Some resorts also offer bicycle rental, or lend them to guests for free. Aitutaki is not small enough to walk around, but it's small enough to cycle if you enjoy cycling.

Transportation options are more limited on the other islands, but car and scooter rental are usually possible on the islands with larger populations. It's a good idea to plan ahead rather than just show up and expect to be able to hire exactly what you want in a tiny, remote place. Hotels can arrange transfers and advise you on the best way of getting around.

Language: Cook Islands Māori, an eastern Polynesian language, is the official language of the Cook Islands. It is closely related to, but distinct from, New Zealand Te Reo Māori. Another major local language is Pukapukan, spoken on the Northern Group island of Pukapuka. It is more closely related to the Samoan language than Cook Islands Māori, and most speakers of Cook Islands Māori can't understand Pukapukan. English is widely spoken in the Cook Islands, especially in the islands that receive the most tourists. Many Cook Islanders are educated in New Zealand or have been there for work.

Currency: New Zealand dollar. ATMs are easy to find in Rarotonga but less so elsewhere. Credit cards are widely accepted. Take cash if you're visiting the more remote islands, just in case.

Visa: Visas are not required, but all visitors will be issued a free visitor's permit upon arrival in the Cook Islands. New Zealand passport holders can stay for up to 90 days and can arrive with a one-way ticket. Holders of other passports are allowed to stay for up to 31 days and must show (or be able to show) a return ticket upon arrival. If you're planning to arrive in the Cook Islands on a flight from Tahiti, New Zealand, or Australia, the necessary visas for these countries are required. Note that Australia has stringent transit visa requirements , even if you're not leaving the airport.

Time zone: Although the Cook Islands are aligned with New Zealand in many ways, this doesn't apply to the time zone! The Cook Islands lie just east of the International Date Line, in the GMT -10 time zone. Be particularly aware of this if taking a flight to/from New Zealand. The Cook Islands are 22/23 hours behind New Zealand time (depending on whether New Zealand is in summer or winter).

Prices: The Cook Islands is not a budget destination, although you can find some cheaper non-resort accommodation and keep costs lower by shopping at supermarkets and self-catering. Expect to pay similar prices for accommodation, food, and souvenirs as you would in New Zealand . Groceries are sometimes even more expensive than in New Zealand due to the distance they've traveled to reach the Cook Islands.

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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

The best time to visit the Cook Islands

Jan 5, 2022 • 5 min read

Aitutaki, one of the world's most beautiful beaches © Matteo Colombo / Getty Images

With excellent weather year-round, there isn’t a bad time to visit the Cook Islands . But with a little planning, you’ll be able to get the most out of your visit.

With pristine coral sand beaches, challenging mountain treks, lively bars and a surprisingly cosmopolitan dining scene, there’s plenty to offer every traveler. Here’s our guide to help you choose the right time to visit this tropical paradise, whether a solo traveler or a family seeking adventure on this remote South Pacific island archipelago.

High Season: July to August

Best time to visit to enjoy near-perfect weather

Located just south of the equator, the Cook Islands are blessed with a tropical climate that reaches near-perfection from July to August, coinciding with school holidays in New Zealand and Australia. This is when warmer temperatures draw families seeking sunshine as they escape the Southern hemisphere winter to explore Rarotonga’s lagoon and trek the island’s interior. Strong trade winds also make it the best time of the year for kitesurfing. Be sure to bring a sweater for those evenings when the occasional Antarctic cold front can make things a little chilly.

This is peak season, so expect to see higher accommodation rates, sold-out tours and busy cafes and restaurants.

12 incredible experiences in the Cook Islands

Shoulder Seasons- April to June & September to December

A lovely combination of sunshine and warmth - without the crowds

An optimal balance of warm temperatures and drier skies make much of the shoulder season an excellent choice for the traveler with a little flexibility. The most populous islands of Rarotonga and Aitutaki are quieter during these months, but by no means are they sleepy, particularly in December when many Cook Islanders travel home to spend the holidays with family. December also marks the beginning of cyclone season, and while rare, residents always take precautions to ensure they are ready if a storm strikes.

Low Season - January, February, March

Great deals for those who can beat the heat

The beginning of the calendar year coincides with hot and humid days, making this time of the year perfect for beach lovers. The islands will be at their quietest, so expect to find deals on accommodation and little traffic while snorkeling in Rarotonga’s vibrant lagoon. This is also rainy season, but downpours often come in sharp bursts followed by a return to sunshine.

Appreciating the charms of isolation in the Cook Islands

A month-by-month guide to visiting the Cook Islands

The calendar year kicks off with peak heat with temperatures averaging in the high 20’s. This is rain season but showers are typically short in duration. A great time of the year to frolic in warm waters, open a book under the shade of a stand of coconut palms and explore the lagoon with a guided tour.

Key event:  Cook Islands Beach Games

The heat and humidity continue for what is typically the quietest month of the year. An excellent time to visit Papua Vai Marere - also known as Wigmore’s waterfall - for a refreshing dip.

Small but vibrant, the LGBTQ+ community comes out in force to celebrate diversity and inclusion in the Cook Islands, where homosexuality is technically illegal but ongoing efforts are trying to change that 

A passion for dancing runs deep among Cook Islanders, and April is when the best hit the stage to compete in the annual ‘Te Mire Ura’ event, which seeks to find the nation’s best.

With temperatures beginning to drop, the wind begins to pick up marking May as the beginning of kitesurfing season. And what better place to hit the water than the island of Aitutaki , which many consider to have the most beautiful lagoon on the planet.

The 10 best island destinations in Australia

A great time of year to explore Rarotonga’s interior. Take advantage of some of the nicest weather of the year to complete the cross-island trek – a 6km trail that connects the north and south coasts of the island and offers excellent views of this Polynesian paradise. 

Whale watching season is usually in full swing by July, although climate change is believed to be altering the migrations of Rarotonga’s humpback whales. Take a guided tour and you may be lucky to catch one of these magnificent mammals breach. This is peak season, so book early. 

Cook Islands culture is at its peak this month with the annual Te Maeva Nui festival, which marks the day (August 4) when the Cook Islands became an independent nation. Dance, music and art are front and center for this weeklong event.

Key event:  Te Maeva Nui 

Immerse yourself in Fiji with these unforgettable experiences

After a busy few months, Rarotonga slows down for several months until the holiday season, offering deals for travelers with flexible itineraries.

Key event:  Round Rarotonga Road Race 

Shoulder season continues as the Cook Islands enters spring. Temperatures begin to climb but with the rainy season still a way out, this is a great time to enjoy outdoor activities such as trekking, snorkeling or test your luck with one of Rarotonga’s lively fishing charters.

Key event:  Gospel Day celebrations 

South Pacific's most idyllic islands for a tropical getaway

Watersports are a draw year-round, but the ocean becomes the main draw in November when paddlers from around the world travel to Rarotonga for the annual Vaka Eiva canoeing festival. This is perhaps the nation’s biggest sporting event of the year, and often includes great entertainment with top-notch regional musicians and bands.

Key event:  Vaka Eiva canoeing festival

Throughout the year you’ll see locals with a flower in their ear and women adorned with an ‘ei katu’ (a crown made with fresh flowers). You’ll also likely be greeted at the airport with a flower necklace, known in Cook Islands Maori as an ‘ei’. But Rarotonga reaches peak bloom in December with the Te Mire Tiare flower festival, which includes competitions, a parade and a pageant.

Key event:  Te Mire Tiare flower week festival

You might also like:  10 classic sailing adventures Which island in Fiji is best for your next vacation? 8 lesser-known islands to get away from it all

The Cook Islands are on our 2022 Best in Travel list. For more stories from some of the world’s most exciting destinations click here .

Safety recommendations and restrictions during a pandemic can change rapidly. Lonely Planet recommends that travelers always check with local authorities for up-to-date guidance before  traveling during Covid-19 .

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The Cook Islands Travel Guide

A Polynesian archipelago in the South Pacific Ocean invites you to explore an unspoiled oasis of 15 atolls crowned with coconut palms; the Cook Islands is bound to both charm and enthral you.

THE COOK ISLANDS

The Cook Islands is positioned between French Polynesia and American Samoa; surprisingly, this unique destination is part of the realm of New Zealand, but the country was given the right to self-govern in 1965. To ensure residents and visitors enjoy and appreciate a complete celestial canopy and unrestricted ocean view, the law states that no building can be taller than a coconut tree. With a population of around 15,000 inhabiting an area the size of Western Europe, this untouched slice of Earth gives the rare feeling of being distanced from the world with its refreshing cerulean lagoons, diverse tropical wildlife, and South Pacific culture. 

The culture reflects the exciting mix of Polynesian heritage and European influences, as the islands have a long and varied anthropologic history with music and dance integral to their cultural tradition. Mythological stories are told through energetic songs and dances, passed down through the generations, and are characterised by graceful hand movements and hip swaying set to rhythmic drums and ukuleles. One thing is certain: visitors experience a sense of community by receiving warm and welcoming hospitality from The Cook Islanders in local customs and celebrations and have plenty of fun doing so. 

An idyllic climate offers endless land and sea adventures. the Cook Islands have the perfect conditions for water sports. Let the strong trade winds take you kiteboarding on pristine waters or rent a kayak on a calm lagoon – ideal for spotting turtles and tropical fish. For more land-based activities, hike along coastal cliffs, through verdant rainforests, and into the rugged interior of the islands, or take a guided tour of historical sites to immerse yourself in the culture. The main islands are Aitutaki and Rarotonga, where you will find the town and the capital, Avarua. Still, with 13 other islands awaiting   discovery, an adventure is always on the horizon. 

The islands are separated into two distinct parts; the Northern Group of coral atolls and the Southern Group of volcanic origin, resulting in an exciting and challenging terrain. Volcanic mountains with fecund land areas and mysterious jungles, saltwater lagoons inside the atolls and between most islands and the outer reefs have replaced the need for rivers as the land mass is too small. The landscape lends itself to a plethora of adventurous activities, such as off-roading on buggies and quad bikes, mountain trekking, and an underwater sea scooter safari. For a more sedate time on the islands, there are tropical gardens and lagoon cruises, including a fresh fish BBQ.  

As part of three Southern Group islands, Nga-Pu-Toru, and over eight million years old, the remote island of Atiu is well-known for ecotourism. With virtually no townships, it is home to approximately 400 proud warrior people. This ancient escape has tropical jungle and limestone caves where you can hear the calls of the Blue Kingfisher and spot the Kopeka, a rare native bird. The island is also a haven for the exotic plumes of the Tavake, the White Capped Noddy, and the Brown Booby. Visit one of the thriving coffee plantations or join the islanders at a tumunu, which translates to coconut trunk, a centuries-old tradition where people gather to discuss local events while drinking home-brewed fruit beer brewed in barrels made from coconut trunks, hence the name!  

Rooted in tradition, the Cook Islands have managed to maintain authenticity and vibrancy, giving anyone who travels there an enriching encounter with the country and its culture. 

TOURISM INSIGHTS: THE COOK ISLANDS TOURISM CORPORATION

Dedicated to promoting regenerative tourism and sustainable travel, the Cook Islands Tourism Corporation aims to provide visitors with a fulfilling and memorable experience by encouraging them to leave the South Pacific paradise better than when they arrived. 

The Cook Islands Tourism Corporation wants travellers to seek adventure, learning opportunities, and connections responsibly, leaving a positive impact.  

The corporation asks people to remember when learning the laid-back Polynesian way of life in the remote but accessible outer islands, that living like a local will entail accepting challenges such as limited modern conveniences and sometimes delays in communication.  

Visitors are encouraged to share their experiences on social media platforms using the corporation’s motto – #lovealittleparadise. We speak to CEO, Karla Eggleton .

Q&A WITH KARLA EGGLETON, CEO

Can you talk us through the origins of the Cook Islands Tourism Corporation?

Karla Eggleton, CEO (KE): The Cook Islands Tourism Corporation is a statutory body mandated to lead the destination with tourism marketing and management. Tourism is the leading economic sector for the Cook Islands, contributing over 60 percent of GDP. Tourism is the lifeline for our people and our nation, affecting every man, woman, and child; our job is to keep this industry alive. We are a small team with modest resources, but we have a huge passion for keeping the heart of this nation pumping. 

Why, in your opinion should someone visit the Cook Islands and what type of travellers do the islands appeal to the most?

KE: Located in the heart of the South Pacific, the Cook Islands is steeped in Polynesian culture, living to the beat and rhythm of their own drum. You will find the biggest hearts, widest smiles, and the most appealing aspect – we are 15,000 people over 15 islands that make up this safe and peaceful country. We are like one big resort, only 45 minutes around the island of Rarotonga, boasting a plethora of easily accessible activities, attractions, eateries, shops, and accommodations. It is ‘love a little paradise’ at its absolute best. 

What are the greatest challenges facing the corporation at the moment?

KE: Looking at tourism, our challenge is access. Since our borders opened in January 2022, airlift has hamstrung us. The airline industry had some significant challenges around aircraft and crewing shortages, which has impacted the Cook Islands getting back on its feet faster. The good news is that three additional non-stop routes were added to our Auckland to Rarotonga schedule this past year. You can now fly to the Cook Islands via Auckland (New Zealand), Sydney (Australia), Papeete (Tahiti, French Polynesia), and Honolulu (Hawaii, US). There is certainly room for more flights and airlines.     

Are there any new tourism initiatives, or projects in the pipeline, that you would like to highlight?

KE: The Cook Islands is at an exciting time in its tourism journey, recently launching our Cook Islands Tourism Development Strategy (CITDS). This speaks to better rebuilding and ensuring a quadruple bottom-line approach of providing community-led tourism that benefits conservation, commerce, culture, and community. This will be key for our fragile and vulnerable landscape. 

What does the Cook Islands have to offer in terms of sustainable and socially responsible travel experiences, and how do they benefit the local community?

KE: There has been considerable focus in this area in the past year, and our new CITDS has worked to identify these wonderful experiences to offer visitors the opportunity to volunteer, contribute, and help leave the island better than it was. The Cook Islands runs an all-inclusive voluntary business accreditation and quality assurance programme. This highlights and encourages Mana Tiaki (think guardianship) and eco-standards. This also now extends into visitor programmes in the pipeline, including lagoon eradication of the coral-eating crown of thorns, coral gardening for lagoon restoration, vetiver grass planting along riverbanks and streams to support lagoon health and reduce sedimentation, cooking classes using locally grown and organic products, and animal welfare support – working with our local Cook Islands SPCA – to name a few. We are incredibly early in the journey and continue to look at opportunities within our community to share with our visitors. 

How do you promote the islands, especially during the rainy season?

KE: The remarkable thing about the Cook Islands is that we don’t have monsoon weather like Asia. In fact, because most of our islands are low-lying, the clouds pass right over us. The warm morning drizzle will simply pass, and be replaced by beautiful sunshine. Should there be an extended period of rain over the summer season, that shouldn’t stop you from exploring our cafés, art galleries, quad buggy tours (think mud, mud, mud), and jet skiing (you are going to get wet anyway). 

What are the corporation’s key priorities and goals for the future?

KE: As we navigate the next steps in our tourism journey, the corporation aspires to ensure our people’s well-being. While Rarotonga and Aitutaki have an award-winning mature and extended tourism product for every visitor looking for that perfect holiday, there are also remote islands and villages that we must respect and introduce them to the right kind of visitor who will appreciate the culture and values of these communities – a balancing act we take seriously.

OUTLOOK RECOMMENDS

FOR VIEWS TO DINE FOR…  

The Nautilus Resort offerss a stylish Polynesian beachfront restaurant and chic beach bar. The cuisine is a Polynesian-European fusion, with ingredients harvested from the sea and organically grown local produce. Options include fine dining in the central area, or for a casual al fresco experience, the spacious patio overlooking white sand beaches, the lagoon, or the glistening infinity pool is a must.  

FOR CULTURAL COOKING…  

Every Monday and Thursday on the north side of Rarotonga is Umu Cultural Night . The immersive dining spectacular includes being serenaded by a string band with well-choreographed performers as you taste a feast prepared in a smoking-hot underground oven, accompanied by a buffet of freshly prepared salads and local dishes.

FOR SUN-DRENCHED AQUA ACTIVITIES…  

This part of Rarotonga faces northwest, and is sheltered from the wind with all-day sunshine. Moreover, as the name suggests, it has prominent black rocks, ideal as diving platforms into the pools below, and an Instagrammable backdrop at sunset. There is more to see in the underwater world, as it is one of the best snorkelling spots on the island. As a culturally and historically significant landmark, it is traditionally believed to be where the spirits of the dead commenced their voyage to the afterlife (Avaiki).

FOR WHALE WATCHING…  

Committed to conservation, Raro Reef Sub will take you on a cruise to see humpbacks in its semi-submersible. These majestic creatures traverse the South Pacific annually to breed and give birth.

FOR A BOUTIQUE ECO-ESCAPE…  

Set amongst organic tropical gardens and local plantations with dramatic mountain views, the 4-star award-winning Ikurangi Eco Retrea t in Rarotonga is the island’s first environmentally friendly accommodation and glamping hotel. Guests can enjoy a complimentary tropical breakfast and free bicycle hire to explore the area. 

FOR A BEACHFRONT VILLA…  

Surrounded by the tranquil waters of the Aitutaki Lagoon, the 5-star award-winning Pacific Resort Aitutaki has a luxurious collection of bungalows and villas. Offering a private sundeck with uninterrupted views, you can spend your days lounging by the pool, on the beach, or getting pampered at the Tiare Spa.

RAROTONGA’S OUTER ISLANDS IN FOCUS

There are no cities in the Cook Islands and few towns due to the preserved and intact nature of the country. As a result, there are plenty of coastal areas to discover and explore.  

The Penrhyn atoll is the most remote of the islands, although Robert Louis Stevenson reached it in 1890. Today, it is even more accessible thanks to Air Rarotonga, with an approximately four-hour flight time from Rarotonga via a charter basis and on the Northern Atolls Expedition tour . It offers a unique Polynesian culture with its famous crafting of white rito hats, beautiful beaches, and opportunities for fishing and freediving, boasting the largest lagoon in the Cook Islands.

The Manihiki atoll is informally known as the ‘Island of Pearls’ for its black pearl industry. In fact, it is the world’s second-largest producer of black pearls. It offers a glimpse into local pearl farming and the chance to join the harvest or buy these stunning gems. The atoll has an airstrip on the moto (island) of Tukao, which receives flights from Rarotonga.  

The Pukapuka atoll , with just over 400 inhabitants, is breathtakingly beautiful with its untouched beauty of pristine beaches and clear waters. It is distinct from the rest of the Cook Islands as it has its own language – Pukapukan. Its seclusion has helped to keep its traditions and culture alive, which has been unchanged for hundreds of years. 

The indigo waters away from the reef are teeming with yellowfin tuna and mahi mahi, and the uninhabited islands of Motu Kotawa and Motu Ko are market gardens where crops thrive. Indeed, Motu Kotawa has the most outstanding atoll forest in the Pacific, which houses nesting frigatebirds.

LANDMARK ATTRACTIONS

This notable natural rock formation resembles a towering spire known as Te Rua Manga . Located on Rarotonga, the volcanic remnant rises out of dense vegetation, and its unique shape has made it a popular subject for hikers and photographers alike. The trail starts from Avarua, and depending on fitness levels, the hike takes between four to six hours. Although there is plenty of lush scenery along the way of rainforests, valleys, and streams, you will be rewarded with panoramic views of the island and the Pacific Ocean when you reach The Needle.  

Te Vara Nui Village

Guided tours offer a cultural extravaganza which will educate and entertain as guides and performers share stories and historical information about the Cook Islands’ rich heritage. Guests can enjoy overwater performances, which adds to the magical ambience. The cultural village tour will teach you about the arts and crafts of the Indigenous people. Still, the highlight is the Island Night Show, which begins with a dinner buffet showcasing local cuisine of seafood, tropical fruits, and Polynesian favourites.

Maitai Shipwreck

The Cook Islands is home to several shipwrecks, but the most well-known is a trading vessel which ran aground near Rarotonga in the 1920s. The site has diverse marine life; while exploring the wreck and the surrounding coral reefs, you may encounter colourful tropical fish, sea turtles, rays, and trevallies. It has become a fascinating underwater spectacle for divers, snorkellers, and marine life enthusiasts. It rests in relatively shallow waters, making it accessible to experienced and novice divers.

GETTING THERE AND AROUND

Getting to and around the Cook Islands involves international flights to the main gateway, Rarotonga International Airport (RAR), and inter-island transportation options for travelling between the islands. The islands have nine airports, one international, two paved runways, seven flattened coral runways, and three of the islands have just an airstrip. 

Most travellers arrive via Rarotonga, and airlines operating direct flights there include Air New Zealand, Jetstar Airways, Hawaiian Airlines, Air Tahiti ,and Air Rarotonga. These flights typically depart from cities such as Auckland (New Zealand), Sydney (Australia),  Honolulu (US), and Papeete (Tahiti), so to arrive from anywhere else in the world would mean an indirect flight, stopping at one of these places.  

To travel between the different islands, you can take inter-island flights. Air Rarotonga is the only  airline offering domestic flights connecting Rarotonga to the rest of the Cook Islands. Booking your inter-island flights in advance is advisable with islands like Aitutaki, Atiu, Mangaia, and more, especially popular during peak tourist seasons. 

On the main island of Rarotonga, you can use buses, rental cars, scooters, or bicycles to get around, as the island has a well-maintained road network. On the other islands, transportation options may be limited, and you may need to rely on scooters, transfers, walking, or renting a vehicle if available.

VIEW THE COOK ISLANDS TRAVEL GUIDE

Cook Islands

The Cook Islands : Outlook Recommends

The Cook Islands : Tourism Insights

Rarotonga’s Outer Islands In Focus

The Cook Islands : Landmark Attractions

Getting To and Around the Cook Islands

Brisbane Travel Guide

French Polynesia Travel Guide

Papua New Guinea Travel Guide

Vanuatu Travel Guide

Palau Travel Guide

Mariana Islands Travel Guide

Solomon Islands Travel Guide

Fiji Travel Guide

Gold Coast Travel Guide

Western Australia Travel Guide

Jordan Banks : Behind the Lens

Tootbus : Travel Business

Queensland Indigenous Womens Ranger Network

Under SXM : Creating Sustainable Underwater Experiences

Hidden Spots for Cherry Blossom Season : Round Up

Urbino : The Last Stop

Enrico Costantini : Behind the Lens

Lepogo Lodges : A Sustainable Safari Experience

Casa de Olivos : Sustainability Stories 

Opulence on the Orient Express 

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A cook islands travel guide: how to enjoy this pacific jewel.

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Looking for a Cook Islands travel guide beyond the stop, flop and drop? Let us help you out friends. The Cook Islands is a Pacific gem. The stuff of daydreams, the Cook Islands are the ultimate tropical paradise escape. Stunning beaches. Warm water. Swaying palm trees. If tropical paradise is a cliché, then the Cook Islands is the king of paradise cliché. Except it’s real. And it’s as beautiful as your tropical dream images make it out to be.

Some disclosure upfront. We were incredibly lucky to get to experience the Cook Islands as the major prize winner for a photography competition. And what a prize it was. We had our flights, accommodation and transfers covered by our friends at Cook Islands tourism. And whilst the trip may have been free aside from spending money and meals, it was an amazing trip nonetheless.

In the Cook Islands you’ll be met with a tropical paradise. The beauty is matched by only that of the people. A friendlier and warmer people around the world you’ll be hard pressed to find. Rugby League lovers, spirited dancers and talented cooks abound on these islands. You’re never far from a friendly face in the Cooks!

So if you’re planning a Cook Islands adventure we’d love to help. Read on for our Cook Islands travel guide to help you make the most of your trip to paradise.

Our Passion For Travel contains affiliate links which may provide a commission. Our reviews and commentary remain independent and commission comes at no cost to you. Income derived help us create more content to help travellers like you make the most of your travel experiences. Read more here .

A Cook Island travel guide

Getting to the cook islands.

Depending on where you are located in the world, getting to the Cook Islands might be considered a little tricky. It really is about as remote as you can get, located in the middle of the South Pacific.

Putting aside the messiness of the travel bans, New Zealand, Australia and the US have historically been the only countries with direct flights to the Cook Islands capital of Rarotonga. New Zealand has a more regular service flying multiple times per week. Pre-2020, flights with Air New Zealand used to fly weekly from Sydney.

If you’re coming from any other country, you’ll need to make your way to Sydney or Auckland typically to link up with a service to Rarotonga. This inconvenience might put a few people off. However, that makes it all the more special. Less ability to make a quick jaunt means this slice of paradise is well protected and remains laid back. 

To explore the flight options available to you, check out Skyscanner to see what the best connections would be for you.

Planning your visit to the Cook Islands

The Cook Islands is a fantastic destination, and some good planning will ensure you make the most of a visit. There are a few considerations worth thinking about as you plan your Cook Islands itinerary.

How long to stay in the Cook Islands?

The remoteness of the Cook Islands means you’ve taken some time to get here. Wherever you’ve flown from. And flight schedules mean you’ll likely be looking at around a week long stay at a minimum unless visiting from New Zealand. We had seven days and six nights for our visit. It felt the perfect amount of time to maximise our trip, providing a balance of downtime and exploring.

Where should I base myself for a Cook Islands itinerary?

The typical Cook Islands itinerary will see you visit Rarotonga and the scenic lagoon island of Aitutaki. There are other islands you can explore, however they are a little more remote and have less facilities when it comes to accommodating travellers. They’re a little more Robinson Crusoe than cocktails by the pool if you get what I mean.

We’d recommend splitting your time between Rarotonga and Aitutaki equally. Three nights on each island was perfect for us. If we had an additional night, we’d have spent the additional night on Aitutaki. If the Cook Islands were a juicy oyster, Aitutaki is the high end, rarefied pearl. It’s a special bucket list place.

Consider your arrival and departure times into Rarotonga

Our overnight flight from Sydney saw us arrive into Rarotonga at around 6am. On our visit, we arrived and stayed for three nights on Rarotonga. We then headed to Aitutaki for our last three nights. We returned to Rarotonga on our last day with around seven hours to spare before our connecting flight home.

If we had our time again, we’d probably head to Aitutaki first. That would have us transferring directly from our international flight to our internal flight to Aitutaki. Then we could explore Rarotonga without the seven hour break at the end.

Unfortunately our room on Rarotonga wasn’t ready upon arrival. In fairness, we were there six hours before check in! We did get to check in earlier, but it’s a consideration all the same.

Either way are good options, but it’s worth thinking about your flight schedule to determine what works best for you.

Getting around the Cook Islands

For this Cook Islands itinerary, we’ve got two islands to get around and between. So there are a couple of considerations for island transport.

Getting around Rarotonga

On arrival, we had transfers included to our accommodation. Aside from this, we walked a lot of the time. For those who want a slightly quicker trip, there are two bus loops on Rarotonga. The routes are two of the easiest that I’ll remember long after our visit. There is a clockwise and anti-clockwise route loop. It takes just 45 minutes to get around the island. So whichever route you get on, you’ll never be too far away from where you need to be! A one-way trip will set you back $NZD5.

Getting around Aitutaki

Similarly, our accommodation picked us up by minivan transfer. We wandered around our side of the island, which is much smaller than Rarotonga. Our accommodation also had bikes for hire, and we took advantage of those on one day too.

Getting between Rarotonga and Aitutaki

Air Rarotonga flies regularly between Rarotonga and Aitutaki. And flying over the Pacific and into Aitutaki is one of the most scenic flights you’ll experience in your life. It’s a stunning view from up top.

As a side note, the Aitutaki airport was built during WW2 where GIs were based. Today we have those troops to thank for the airstrip.

You can book your flights via Skyscanner . During busy times, these flights do fill up. They’re only small planes after all. You’ll also find some folks do day trips to Aitutaki, so plan your visit ahead of time to avoid disappointment.

Where to stay in Rarotonga

During our stay, we stayed at the amazing Little Polynesian, Rarotonga . This property was astounding. Located a short walk from Muri, it’s well located and has an amazing hidden away quality.

Our room was spacious with a living area, enormous bedroom and an indoor/outdoor bathroom. If you fancy your showers in nature, you’re in luck. The outdoor shower is tucked away with privacy. Head straight in off the beach for your outdoor shower.

Like every meal on the Cook Islands, our breakfast spread was always larger than necessary. There are a wonderful range of options on offer, both of the healthy variety and less so. You’ll never be short on fruit, with a fresh fruit platter each day to start your breakfast.

You’ll get use of snorkels, reef shoes and kayaks during your visit too.

One of the nicest touches we had was on our arrival. We were short of cash and needed to head to town to visit an ATM. No problem for the Little Polynesian. They provided some petty cash to tie us over until we paid back.

Other Rarotonga accommodation options

The Little Polynesian is at the higher end of the budget spectrum. For those on a more modest budget, rest easy. There are options all the way from backpackers through to mid-range priced properties . Whilst we loved the Little Polynesian, the Cook Islands can be thoroughly enjoyed no matter the level of property you stay in!

Where to stay in Aitutaki

The Little Polynesian was at the upper end of the budget for Rarotonga. And then we arrived in Aitutaki and were whisked away to the Pacific Resort, Aitutaki . This was another level altogether. And a property I’d put in the ‘bucket list’ category of hotel stays.

Firstly, being located on Aitutaki made it all the more special. As you walk through the open air lobby and get a view out onto the lagoon, it really is one of those ‘wow’ moments. Coconuts in hand, and with a flower behind our ears, we were escorted to our accommodation. A similar styled room to the Little Polynesian.

A balcony where we could watch the sun go down over the lagoon. And also reef shoes and snorkels for us to make the most of the lagoon on our doorstep. A hammock for reading your books or taking a snooze, this place is simply next level.

Breakfast was also top notch. The restaurant also takes in the stunning views of the lagoon. One thing not to be missed during a stay here is Polynesian night. Over a fantastic seafood buffet, be entertained by some traditional dancing and music. And don’t expect to just sit there. You’ll be called upon to dance no matter your lack of rhythm. I had to give my best quick knee knocking sample before I was allowed to return to my seat for dinner.

This is the perfect property for those seeking a very special stay. It’s the type of property where a proposal, an anniversary or major life celebration are commonplace. If you’ve nothing to celebrate, and simply want to experience Pacific Island luxury, that’s just fine too!

Other Aitutaki accommodation options

There’s no backpacker option on Aitutaki, and fewer accommodation choices compared with Rarotonga. However, there are still a range of properties that suit a different budget. Ranginui’s Retreat and Gina’s Garden Lodges are rated highly on value too and may be worth some consideration.

The best things to do in the Cook Islands

The Cook Islands is a stunning beach and tropical destination. You could easily plonk yourself down at the beach and hotel and enjoy the ocean breeze each day and be completely fulfilled with your visit. In fact, it appears that’s exactly what a lot of people do.

If you’re looking for something else to fill in the time, don’t despair. There are plenty of things to do in the Cook islands to enjoy.

Things to do in Rarotonga

Visit the muri night markets.

Open four nights per week, head along to these open air Muri night markets for a wide selection of food. Imagine the market is manned by a host of your Cook Island aunties! You’ll find a range of options here. Plenty of seafood, curries, home made cake and even some pizza. Our pick was the prawns in garlic butter. It would be rude to not accompany your meal with a fresh coconut too.

Just across from the markets, you’ll find Vili’s burgers . A great substitute when the markets aren’t on. Great value burgers and a cool island vibe.

Punanga Nui Market

You’ll have to structure your visit in such a way to make sure you can experience Punanga Nui market . Open Saturdays from 7am-12pm, it’s the weekend hub on Rarotonga. You’ll find buskers doing traditional Cook Islands dances, and for souvenir hunters, a huge selection.

During our visit, the Golden Ukulele Festival was on. This brought ukulele players from all over the Pacific. There’s always something on in the way of entertainment. Grab yourself a fresh fruit smoothie and enjoy the local ambience.

Being located in the middle of the Pacific, the fishing is understandably great. If you’re a keen angler, it won’t be hard to find a great spot to fish. Calm waters and plentiful fish, it’s the perfect place to throw a line out.

Grab a Fish Sandwich at Charlie’s

Charlie’s restaurant is an institution in Rarotonga. No Cook Islands travel guide is complete without a recommendation to visit here! Overlooking the water, you can grab a few drinks and a meal. You cannot go past Charlie’s Big Fish sandwich. Caught the same day, it’ll set you back $NZD14. Way to big for one person, but get one per person anyways! Arguably the best money you’ll spend.

Visit the Matutu Brewery

A tropical paradise and a brewery don’t sound like a logical fit. But you can check out the Matutu Brewery . Enjoy a tour by one of the brewers, and of course a beer whilst you’re there.

Things to do in Aitutaki

Enjoy the lagoon.

The lagoon in Aitutaki is simply stunning. The water is warm, filled with colourful fish, coral and starfish. Wading out into the lagoon is a delight you’ll remember long after your visit. Throw on a snorkel and you can get up close and personal with all sorts of underwater sea creatures.

Wherever you stay on the island, get out and into the lagoon.

Take a day trip

We took a day trip with Teking Tours . This had to be one of the best things to do in the Cook Islands. It really was the highlight of our visit to Aitutaki. We did their snorkelling tour. We visited a few different spots for impeccable snorkelling. Giant clams, sun drenched sand bars and even a passport in our stamp at One Foot Island.

We were treated to a freshly caught seafood BBQ in between swimming. The outer reaches of the lagoon are untouched. Blues that you’ve probably never seen before, against deserted islands. Take your sunscreen, it gets hot out there with all of those glassy reflections!

Try some Cook Islands take-away

It wasn’t all opulent luxury on our trip. We do like to mix it up you know! Head to Mango’s Take-away for a selection of home cooked burgers, pizza and pasta. The burgers started at $6. Big enough to feed a small family, so it’s a value option!

AIT Aquila Take-away adjoins the General Store. You’ll find burgers, deep fried goods, chicken curries and fresh fish meals available at very reasonable prices. Sit outside in the shade and watch the scooters whizz by among the road lined with palm trees.

And if we haven’t convinced you, check out this awesome video from Cook Islands tourism that might nudge you over the edge!

Other Cook Islands travel guide notes

Are the cook islands a country.

The Cook Islands are a self-governing territory with a free association with New Zealand . This means that all Cook Islanders have access to citizenship in New Zealand. New Zealanders don’t have the same reciprocal rights however.

Rugby League lovers rejoice

For those that love Rugby League, you’ll have something to discuss with locals. Rugby League is the national sport of the Cook Islands. Former NRL players Kevin Iro and Matt Rua hail from the Cook Islands, and the sport continues to grow in popularity.

Everything is on island time

Let’s be clear. You’re in an island paradise, and things happen…slowly. And that’s OK. But remember that whilst you’re here. If that bus is 10 minutes late, it’s OK. It’ll be there soon. Leave the big city expectations at home.

Cook Islands currency

The Cook Islands accept New Zealand dollars. However you might not be aware that there is actually a Cook Islands currency. You’re likely to get some Cook Islands dollars as change too if you spend in the markets.

One novel souvenir to keep an eye out for is the $2 Cook Island coin. The only coin I’ve ever seen in the shape of a triangle. It’s my favourite piece of currency I’ve ever seen.

Keep some cash with you at all times

Speaking of cash, it’s probably unsurprising that you’ll need some cash for spending money. Markets and local stores still heavily favour cash, so be sure to have some on hand.   

Looking for a supermarket in Rarotonga?

You’ll find a handful of general stores dotted around Rarotonga. You’ll also find a Wigmore’s superstore on the south side of the island. Foodland is located on the north side. Here you’ll find all your provisions, but the locally run general stores have a good mix of basics too.

Did you find our Cook Islands travel guide useful? It’s such a magnificent destination. We’d love to hear your stories if you’ve been!

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South Pacific Island Hopping – A Guide to Travelling In & Between French Polynesia, Samoa & The Cook Islands

For as long as I can remember I’ve been obsessed with the South Pacific . It’s not just the white sand beaches and turquoise water, but the culture and traditions that always intrigued me. I visited Fiji 10 years ago and loved it, so when Enrico and I were discussing which places we wanted to visit this year, the South Pacific was high on the list. I did some research into South Pacific island hopping and soon discovered it’s not quite as easy as I expected to travel from island to island, even when you’re travelling within the same country. There aren’t that many ferries, and often the only option is to take lots of flights. It’s totally worth it though (although I feel a little guilty about my carbon footprint this year). After two months of island hopping in the South Pacific, here are our top tips!

Disclosure: This article contains affiliate links. This means that if you click a link and purchase something I’ve recommended I may earn a small commission. This does not affect the price you pay but helps me to run this site. You can read my full affiliate disclosure here.

How to Island Hop in The South Pacific!

Before you start looking at which Pacific islands to visit, it’s worthwhile looking at the logistics of travel between them.

I had imagined that we would take ferries between lots of the South Pacific islands, but in reality, there are very few. There are cargo ships, which do sometimes take passengers, but the timetables change and they give priority to locals, plus you can’t book in advance. We really wanted to do this as it sounded like such an adventure (and it’s cheap). But in actuality, we only had two months, and you really need a lot of time to spare in case you can’t get on the boat when it arrives and need to wait for the next one, which could be in a few weeks’ time.

If you have a yacht and plenty of time, then you can sail between the islands, but we sadly do not have a yacht, (and we don’t know how to sail so couldn’t hire one.) Once I have more sailing experience this would definitely be something I’d like to try though! If you plan on sticking to one country, you could try a diving boat, such as a Fiji liveaboard , or there are also big cruise ships, but we wanted to have lots of time on the islands to explore so that wasn’t for us either.

You might be surprised to know that there aren’t direct flights between most of the countries in the South Pacific, meaning you have to fly into Auckland and then back out. This will have an impact on cost, route and time. After hours spent looking at flights I worked out which of the Pacific islands connect and this dictated our route.

For example –

Fiji is quite a good hub – you can fly from Fiji to Vanuatu, Samoa, New Caledonia, Tahiti, The Soloman Islands and to Tonga, so it’s an easy inclusion in your island hopping itinerary.

There are flights between Vanuatu and New Caledonia and between New Caledonia and French Polynesia.

From Tahiti (French Polynesia) there is a direct flight to the Cook Islands once a week and from both of these destinations you can fly to Hawaii.

Number 1 on our list was French Polynesia . I’ve always wanted to go there, so that was definitely going to be in our South Pacific itinerary, and with the link to the Cook Islands , we also added that to the route.

For the final island, we considered Tonga – we were going to be travelling during the whale migration, which has big appeal – but eventually decided on Samoa. Although this meant flying into Auckland and back out to get to Tahiti, we were both really keen to visit Samoa because from everything I’d read it still has the most traditional culture of the Pacific Islands. (Something we found to be true of the islands we visited).

For our next South Pacific Island adventure, we are hoping to visit Vanuatu, New Caledonia and the Solomon Islands, as there are direct flights between the three.

I have also travelled to Fiji twice, which you can read about here .

This website is useful for checking flight routes.

Getting Around in The South Pacific

Within your chosen countries, (ours being Samoa, French Polynesia and the Cook Islands), you then have to think about island hopping again, as they are all made up of a number of islands. This is also true of Fiji, Tonga, the Solomon Islands, New Caledonia and so on.

Getting Around Samoa

Samoa is the easiest (and therefore cheapest) to travel to. There are two main islands which are connected by a car ferry. There are other small islands, but most don’t really have any tourist infrastructure and there is a lot to see on both Upolu and Savai’i, meaning you most likely won’t feel the need to see the others. The best way to get around the islands is by car, so I advise hiring one from the airport in Apia . There are buses, but they aren’t that frequent and often stop far from the beaches and resorts.

Check out the ultimate Samoa itinerary

Getting Around French Polynesia

There are 118 islands in French Polynesia, also known as the Islands of Tahiti. We had two months to travel the South Pacific and that’s not enough to visit all of the islands in French Polynesia. Plus some of them you can’t even fly to. A big slice of your French Polynesian budget will go on flights. I totally recommend buying a flight pass from Air Tahiti . It’s a fixed price and each package includes a certain group/number of islands. We did the Bora Bora-Tuamotu Pass, even though we didn’t visit all of the French Polynesian islands available in our pass, it still worked out cheaper. If you don’t like flying in small planes you may wish to reconsider visiting French Polynesia – or look into cruise/sailing options. Otherwise, you can stick to Tahiti and Mo’orea which are connected by a ferry.

Read our two week French Polynesia itinerary here

Depending on which islands you’re visiting, it’s a good idea to hire a car , even if only for a day or two. Some of the islands are small enough to get around by bicycle (Rangiroa), and some you don’t really need one (Bora Bora).

Book a rental car in French Polynesia

Getting Around The Cook Islands

There are flights (and cargo ships) between the Cook Islands, which are fairly expensive considering how short some of the flights are. We decided to visit just two islands, Aitutaki and the main island of Rarotonga, in order to reduce the money spent on travel. In hindsight, I would have liked to have visited Aitu as well, but there is always next time!

It’s worth hiring a car on both Aitutaki and Rarotonga, however, the latter does have a bus service that loops the island. But a car gives you much more freedom to explore.

Book a rental car in the Cook Islands

Which Islands to Visit in the South Pacific?

Now you’ve decided which countries you’re going to, you’ll be wondering which islands to visit! I’ll be writing more detailed guides to each of the islands we visited, but here is a brief overview of the South Pacific islands we visited (in order).

Upolu, Samoa

The most populated island of Samoa, home to the international airport and the country’s capital city – Apia. There are lots of beautiful beaches, particularly along the south coast, where you will also find the famous To Sua Ocean Trench. You’ll find our top things to do in Upolu, Samoa here .

Savai’i, Samoa

Savai’i is much quieter and less populated than Upolu, but larger in size. It has stunning beaches and impressive lava fields along with blowholes and jungle. The ferry from Upolu takes 1 hour 15 minutes and it’s totally worth making the trip. Our favourite beach in the whole of Samoa was on this island at Falealupo.

Check out the perfect 10 day Samoa itinerary.

Tahiti, French Polynesia

Tahiti is the transport hub of French Polynesia, with the only international airport. Many flights to other French Polynesian islands also transit through here. It is a volcanic island so the beaches have black sand but have a different kind of beauty to the white sand beaches of the other tropical islands . There is excellent surfing on Tahiti and it’s also great for fishing. The capital city Pape’ete has a good market.

Bora Bora, French Polynesia

We considered not going to Bora Bora as I thought it would just be expensive hotels for honeymooners. How wrong I was. It is such a beautiful island (as you can imagine) and there are plenty of things to do. Great diving, hikes, boat trips… it ended up being one of my favourite islands. It only has one beach – Matira – but it’s a gorgeous one.

Read our two week French Polynesia itinerary

Huahine, French Polynesia

Huahine is actually two islands, joined by a small bridge. We stayed on the southern island at a lovely beach called Avea which is a short walk from a Marae (Polynesian ancient temple). Huahine has one of the highest concentrations of Marae in the whole of French Polynesia. The snorkelling is excellent here, best experienced on a lagoon cruise which takes you to different locations around the islands, as well as to a pearl farm, ending with lunch on a motu – (a small sand/reef islet).

Taha’a, French Polynesia

Taha’a doesn’t have an airport, so you have to fly into neighbouring Raiatea and take a boat to Taha’a. The island is famous for two things: vanilla and black pearls. We visited farms producing both during our stay, and there are quite a few options across the island. There is excellent snorkelling on Taha’a too, in particular at Motu Tautau off the west coast. This can only be reached by boat, or by foot for guests staying at Le Taha’a Island Resort and Spa .

Rangiroa, French Polynesia

If I had to pick a favourite island from our trip to the South Pacific, then it would most likely be Rangiroa. It’s an atoll with an enormous lagoon and it is stunning. It has some of the best dive sites in the world including the Tiputa Pass, where you can see a huge variety of sharks, fish, dolphins and rays. It’s an amazing dive . If you cross the atoll from the main town of Avatoru, you will reach the blue lagoon, which is possibly the most beautiful place I’ve ever been to. It’s just incredible. You can also see lots of little blacktip reef sharks here too. (Don’t worry they aren’t scary!). Rangiroa is also another big pearl producer and even has a school dedicated to all aspects of black pearls – the only one of its kind. Read our guide to Rangiroa .

Tikehau, French Polynesia

Another atoll in the Tuamotu Archipelago along with Rangiroa, Tikeahau is a quieter island famous for pink coral beaches. There is a great chance of spotting Manta Rays in Tikehau’s lagoon, which visit the same spot each morning to be cleaned by wrasses. This is really the place to come to get away from it all.

Rarotonga, Cook Islands

Rarotonga is the international hub for the Cook Islands, with lots of accommodation – even hostels, and good restaurants and bars. I would say it’s the cheapest island we visited in the South Pacific (unless you’re only staying in beach fales – then Upolu/Savai’i probably wins). It has some beautiful white sand beaches and a couple of good hikes through the centre.

Read our 10 day Cook Islands itinerary.

Aitutaki, Cook Islands

Aitutaki is home to a magnificent blue lagoon, and for this reason alone it’s worth a visit. The water visibility is excellent and you’ve got a very good chance of spotting and swimming with Giant Trevally, which live in the lagoon. There are lots of little sand motu (islands), which can be visited by boat. It’s paradise. In fact, it’s on two of these motu that Shipwrecked is filmed!

South Pacific Trip Budget

Once we had decided on our route, we had to work out if we could actually afford to do it. I will be completely honest here – the South Pacific is one of the most expensive destinations in the world and everything is pricey – flights, food and accommodation.

As we were writing about the destinations we had some support from the Tourist Boards which helped a lot, but even so, we had to carefully evaluate if our budget would cover the trip, and if so, would we spend all of our money and have to go straight home afterwards (as we were planning to travel for another 3 months).

After some careful calculations, we ascertained that we could manage it, but we had to stick to a strict budget, choose cheap accommodation and cook for ourselves where possible.

In my opinion, the reason to visit the South Pacific is to experience the marine life and culture. So we wanted to spend as much of our budget on experiences as possible, and less on accommodation and food. If it’s your honeymoon you might have a different view, but really you can stay in nice hotels anywhere, what you can’t do is dive with sharks, snorkel with turtles and watch Polynesian dancing.

South Pacific Accommodation

Samoa accommodation.

The cheapest accommodation in Samoa is beach fales. These are huts with thatch roofs and open walls. They are basic with shared bathrooms, but they are amazing. You can hear the waves lapping on the beach while you sleep and it’s a very traditional Samoan experience. Often a night at a beach fale includes dinner and breakfast, which means you save on your food budget too. We stayed at beach fales for around 80 WST a night including breakfast and dinner (approx. £25). If you have a bit more money to spare there are some lovely places to stay, particularly on the south coast of Upolu.

French Polynesia Accommodation

Everyone dreams of an overwater bungalow in Bora Bora, but the reality is that they cost a lot. I mean a lot. (usually around £500 per night and up!!). So that wasn’t going to be an option for us on this trip. However, we found some great budget accommodation in French Polynesia. While still not super cheap, we stayed at B&Bs and guesthouses , many with kitchens where we could cook our own meals. This saved us a lot of money and we were still able to enjoy the incredible beaches and marine life a few steps away. We did stay at some more high-end places too, our favourites were Kia Ora in Rangiroa and family-run Relais Royal in Tikehau.

Find accommodation in Bora Bora , Tahiti and Rangiroa

Cook Islands Accommodation

The Cook Islands has more budget options than French Polynesia and there are a couple of hostels on Rarotonga if you’re up for staying in a dorm. We found a few good options including Rarotonga Backpackers and Club Raro Resort . These both had a kitchen which was great for cooking our own food.

Find accommodation in Rarotonga

On Aitutaki, there are also some nice budget options with kitchens – we loved Rino’s Motel which was right on the water. For a little luxury, Tamanu Beach is incredible. We could literally see the ocean from our bed!

Find accommodation in Aitutaki

Food in The South Pacific

There is delicious fruit and veg in the Pacific Islands, which you can buy from roadside stalls and the local markets. In most places it’s best not to drink tap water, but lots of hotels filter their own water or you can travel with a filter water bottle to avoid buying too many plastic water bottles. We saved money by buying super noodles and instant soup before we travelled and eating these in our hotel (glamorous I know). This saved us a lot of money on food, and while it isn’t exactly nutritious it’s fine as long as you aren’t doing it for every meal.

Food in Samoa

As mentioned before, beach fales often include dinner and breakfast which helps the budget a lot. There is excellent fish, and a must-try dish is Oka – raw fish with lime juice and coconut cream. It’s delicious. There is coconut with everything – to drink, in desserts, in main courses. Another traditional dish is palusami – taro leaves filled with coconut cream. Yum. If you’re in Samoa on a Sunday, then many restaurants will be serving a tonai – a traditional Samoan Sunday lunch that includes all the regional specialities.

Food in French Polynesia

Being French, you can buy lots of French food in French Polynesia. It’s basically the dream – tropical beaches and French cheese and wine. We found some great options in the supermarket in Tahiti, but once you get out to the more remote French Polynesian islands you’ll find less variety for a higher price. There is really good fish here too, and there is a similar dish to Oka called Poisson Cru made from the same ingredients.

Food in The Cook Islands

The Cook Islands also have good fish including Mahi Mahi (our favourite). Their version of Oka/Poisson Cru is called Ika Mata. Coconut is a staple in Cook Islands’ food and the tree is known as the ‘tree of life’ as it is used for everything from food and drink, to building houses. Supermarkets are expensive, and if you want to eat out cheaply then there aren’t many options aside from burgers, of which there are a lot. A stand out on Rarotonga was The Mooring Fish Café for delicious fish sandwiches.

Booking in Advance

I strongly recommend you book your flights and accommodation in advance whilst South Pacific island hopping. The flights will only become more expensive, and even if you have the Air Tahiti Island pass, the flights do get sold out. With accommodation, you can be a little bit more relaxed depending on the location. If you’ve booked your flights for French Polynesia then it also makes sense to have your accommodation booked. We booked everything at least a few months ahead of time. In Samoa and the Cook Islands, you can be a little more flexible. In particular in Samoa, because you don’t need to book the ferry, though it is recommended if you’re travelling peak season, and some of the beach fales don’t take bookings, and many don’t have websites.

The South Pacific was easily the most beautiful place I’ve ever been to. The beaches are on another level and the marine life was incredible. We had the most amazing time exploring Samoa, French Polynesia and the Cook Islands and each has something different to offer. I would recommend all three. We are also keen to return and explore some of the other Pacific islands, so at some point, another South Pacific island hopping trip will be on the agenda!

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Such a dream trip. OMG!!!

It really was! Wish I could do it all over again!

Great article! Came across it whilst starting to plan a South Pacific island hopping extravaganza for my husband and myself. Lots of useful information, thanks!

Thank you! I’m glad it was useful 🙂 I hope you have a great trip, it’s such a beautiful part of the world.

H guys The best review/ blog I have ever read. It’s my ambition to go in this part of the world, is more expensive that say London to eat out

Thank you 🙂 If you eat at hotels then it can be pretty expensive – probably more than London. However, if you eat at local places then you can find some cheap options.

In 2001 and 2002 I got a flight from England to New Zealand with stops at French Polynesia and the Cook Islands on the way there. Plus on my way home I stopped in Samoa. I missed out on seeing Tonga. I am keen to see more of the islands. I went to Hawaii and Fiji in 1993. I have been back to Hawaii once since then.

That sounds like a great trip. I’m also really keen to visit Tonga. We are hoping to travel to Vanuatu once the borders open. Hawaii is so beautiful – I went there for my 30th!

Wow just loved this. Best I have seen. Always wanted to go there for a few months. Maybe maybe

Thank you. I highly recommend it – such a beautiful part of the world.

Thanks for sharing your voyage. It was so beautiful. I am hoping I can travel to at least a few of these paradise islands.

Thank you. I hope you can too!

Some great ways explain how they can identify the right travel agent for tourism to avoid future problems. Along with this, there are reasons presented why it is necessary. I guess this can be helpful.

Hi, planning a world trip with a difference!! But on my itinerary are the pacific islands. Excellent blog. Really enjoyed it. Just wondering if you can specify how you travelled from island to island? Are there any boats rather than flying in and out of NZ? These are the islands I wish to visit: Tonga, Fiji, Somoa, Cook and Tahiti flying in NZ or Aus

Thank you! I have included a section on getting around and between the islands here: https://www.alovelyplanet.com/south-pacific-island-hopping/#How_to_Island_Hop_in_The_South_Pacific . They all vary. Skyscanner is a pretty handy tool when looking at flights – I use the ‘everywhere’ destination option to see what direct flights are available from each destination. For example, from Fiji there are direct flights to Samoa and Tonga, so you could organise to do those together. You may still have to do one or two connections via NZ. Hope you have a great trip – it sounds amazing!

Hello! Thanks for the great post. I’m curious what was your budget? You didn’t mention it.

Thanks! Kiera

Hi Kiera, our budget varied depending on the location. It was easy to eat cheaply in the Cook Islands and accommodation is more affordable than say Bora Bora. So it really depended on where we were. We aimed for accommodation around $100-200 USD per night with a few luxury stays here and there. Plus we were also hosted at a few places. Sorry that’s not the most helpful I know. The more remote the island the harder it is to find groceries etc and generally the more costly things are.

Hi, I loved your post! Could you give an estimate of what you could spend in a two week trip? Approximate?

Thank you!! Idoua

Glad you liked it 🙂 It really depends on what level of accommodation you stay in and how many islands/places to visit. The luxury resorts are expensive, but there are reasonable guest houses and cheap places to eat/food from the supermarket. So it’s really hard to give an estimate. Sorry – I hope that helps!

How did you get from Tahiti to Easter Island? I looked it up online, but they all say you have to go via Santiago in Chile. Super useful webpage this has been really helpful!

There isn’t a direct flight, but you can fly via the US and then Santiago. Unfortunately there used to be a more direct option, but not anymore. Glad you like the article 🙂

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COVID-19: travel health notice for all travellers

Cook Islands travel advice

Latest updates: Health - editorial update

Last updated: March 13, 2024 16:09 ET

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

Take normal security precautions in the Cook Islands

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

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

Water activities

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

Rescue services may not be consistent with international standards.

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

Tour operators may not adhere to international standards.

If you undertake adventure sports, such as diving:

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

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

Water safety abroad

Adventure tourism

If you engage in adventure tourism:

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

Stray animals

Stray dogs are common throughout the islands.

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

Road safety

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

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

Traffic accidents involving motorcycles are common.

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

Public transportation

Buses are available on Rarotonga but service may be irregular.

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

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

There is a ferry service between certain islands.

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

Don’t board vessels that appear overloaded or unseaworthy.

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

Information about foreign domestic airlines

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

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

Verify this information with the  Foreign Representatives in Canada .

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

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

Regular Canadian passport

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

Passport for official travel

Different entry rules may apply.

Official travel

Passport with “X” gender identifier

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

Other travel documents

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

Useful links

• Foreign Representatives in Canada
• Canadian passports

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

Other entry requirements

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

Yellow fever

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

Children and travel

Learn more about travelling with children .

Relevant Travel Health Notices

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

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

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

Routine vaccines

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

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

Pre-travel vaccines and medications

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

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

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

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

Country Entry Requirement*

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

Recommendation

• Vaccination is not recommended.

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

About Yellow Fever

Yellow Fever Vaccination Centres in Canada

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

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

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

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

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

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

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

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

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

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

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

 The flu occurs worldwide. 

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

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

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

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

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

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

Safe food and water precautions

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

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

Insect bite prevention

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

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

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

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

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

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

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

Zika virus is a risk in this country. 

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

During your trip:

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

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

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

Animal precautions

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

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

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

Person-to-person infections

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

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

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

Medical services and facilities

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

Healthcare providers may require upfront payment.

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

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

Travel health and safety

Keep in Mind...

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

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

You must abide by local laws.

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

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

Drugs, alcohol and travel

Dress and behaviour

To avoid offending local sensitivities:

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

2SLGBTQI+ travellers

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

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

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

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

Dual citizenship

Dual citizenship is legally recognized in New Zealand.

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

Travellers with dual citizenship

International Child Abduction

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

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

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

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

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

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

Traffic drives on the left.

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

You should carry an international driving permit.

International Driving Permit

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

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

Cyclones and monsoon

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

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

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

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

Earthquakes and tsunamis

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

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

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

Local services

In case of emergency, dial:

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

Consular assistance

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

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

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

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

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

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

Learn more about consular services .

Risk Levels

  take normal security precautions.

Take similar precautions to those you would take in Canada.

  Exercise a high degree of caution

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

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

  Avoid non-essential travel

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

  Avoid all travel

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

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Domestic Flights in the Cook Islands: Your Guide to Interisland Flights ✈️

The complete guide to flights in the cook islands.

Thinking about doing some island-hopping in the Cook Islands ? The jewels of turquoise blue lagoons sparkling among the deep blue Pacific Ocean are an awesome sight but how do you get between them all? Aside from an unreliable cargo service  or having your own yacht , domestic flights are just about the only way to experience interisland travel in the Cook Islands. With that, we’ve put together the ultimate guide to domestic flights in the Cook Islands, including how it all works, airfares, routes and more. Get scrolling!

5 Quick Tips for Scheduled Flights in the Cook Islands

• Although flights will still go ahead on a rainy day, occasionally, flights are cancelled or diverted due to dangerous weather – with this in mind, it might be a good idea to travel back to Rarotonga at least a day before your scheduled international flight departure
• Travelling to the Northern Group? Be aware of the tiny baggage allowance and the fact that you might be there for a couple of weeks before the next flight!
• Baggage excess charges don’t start applying until you’re at least 1kg (2lbs) over the limit
• Check in for your domestic flight at least 30 minutes prior to departure
• Domestic airport transfers are cheaper than international arrivals (and free outside of Rarotonga with your accommodation) – check them out in The Cheapest Airport Transfers in Rarotonga & the Cook Islands .

For elaboration plus more tips, head to the 10 Things You Need to Know About Flying in Rarotonga & the Cook Islands .

Air Rarotonga Flight Schedule: Where Can You Fly to in the Cook Islands?

Travellers can fly to six different islands in the Cook Islands from Rarotonga on scheduled domestic flights and to eight different islands via charter flight. Flights from Rarotonga operate daily (including Sunday).

Flight Routes in the Cook Islands

Here’s a quick overview of the flight routes in the Cook Islands, their duration and how many flights there is a day. Note that the number of flights operating per day is a rough indication, as this changes with the demand for flights:

• Rarotonga – Aitutaki – 45-50 minutes – 3 flights daily and one flight on Sunday
• Rarotonga – Atiu – 45 minutes – 3 flights a week, Monday, Wednesday and Friday
• Rarotonga – Mangaia – 45 minutes – 3 flights a week, Monday, Wednesday and Friday
• Rarotonga – Mauke – 50 minutes – 4 flights a week on Monday and Friday
• Rarotonga – Mitiaro – 50 minutes – 1 flight a week on Friday
• Rarotonga – Mitiaro (via Mauke) – 90 minutes – 1 flight a week on Friday
• Mauke – Mitiaro – 20 minutes – 1 flight a week on Friday
• Rarotonga – Manihiki – 3h20mins – 1/2 flights every 2 weeks, Tuesday and Wednesday
• Aitutaki – Atiu – 40 minutes – Available in the high season.

For more information on the arrival airport on each island, check out our guide to Airports in the Cook Islands: Where Can You Fly to in the Cook Islands?

Cook Islands Domestic Flight Formalities

How do domestic flights work in the Cook Islands? Domestic flights depart from Rarotonga International Airport at the domestic terminal, which is directly next to the check-in counters.

For domestic flights in the Cook Islands, you are required to check in at least 30 minutes prior to the scheduled departure. When you check in, you will receive a ticket which is simply a receipt with your name, date and time of your flight, flight number and seat number. Show this to the attendant before crossing the tarmac to your flight.

In some instances, you may be requested to show personal identification, for example, as proof of age for child or infant fares.

If you or anyone you are booking for has special needs, make sure that you contact Air Rarotonga to make special arrangements – see more advice in Accessibility in the Cook Islands: Travellers with Disabilities, Wheelchair Access & More .

Refunds and Changes to Domestic Flights

Note that there are different types of fares available allowing with different terms and conditions for refunds and extra baggage allowance:

• Fully Flexible Fares (Southern Group) – Fully refundable up to 2 hours from flight departure and no change fee required
• Seat + Bag Fares – Non-refundable and a NZ$50 change fee
• Seat Only Fares – Non-refundable and no baggage allowance can be purchased
• Northern Group Flights – Fully refundable and changes permitted up to 14 days prior to departure.

Baggage Allowance for Flights in the Cook Islands

Your baggage allowance for flights with Air Rarotonga is dependent on what type of ticket you have purchased:

Seat Only Fares Baggage Allowance

• Carry-on bag only with an allowance of 7kg (15.4lbs)

Seat + Bag and Fully Flexible Baggage Allowance

• Carry-on bag allowance of 7kg (15.4lbs)
• Checked-in bag allowance of 23kg (50.7lbs) with dimensions not exceeding 158cm (62″) in linear measurement (width+height+length)
• Excess baggage is NZ$3.50 per additional kilogram.

Oversize Baggage

Oversize baggage and sporting equipment are permitted subject to space. The maximum weight per piece is 32kg (70.5lbs) with a maximum length of 2m (6.5ft). Excess baggage rates apply to oversized items.

Northern Cook Islands Baggage Allowance

• Carry-on bag allowance of 3kg (6.6lbs)
• Checked-in bag allowance of 10kg (22lbs)
• Excess baggage is NZ$7 per additional kilogram.

What is the Cost of Flights in the Cook Islands?

Like most places in the world, air travel is expensive in the Cook Islands – even more so than your flight to the Cook Islands, if flying to the Northern Group. Take a look at the list below to see typical prices for domestic flights in the Cook Islands.

Typical Airfares for Domestic Flights in the Cook Islands

The following prices are one-way adult fares for Seat + Bag tickets only. Note that prices are approximate and are subject to change.

• Rarotonga – Aitutaki, Atiu, Mauke or Mitiaro – NZ$250-$275 per person one-way
• Rarotonga – Manihiki – NZ$1,595 per person one-way.

The Cost of Charter Flights in the Cook Islands

Alternative to scheduled flights is charter flights which are specially curated to your schedule and allow you to access some of the islands that scheduled flights are not available for, such as Penrhyn and Pukapuka . Note that prices are approximate and are subject to change.

• Southern Group one-way charter: NZ$4,500-$5,000
• Northern Group one-way charter: NZ$11,000.

Learn more about chartering a plane in our complete guide, How to Hire a Plane in the Cook Islands: A Guide to Plane Charters .

Charter Flights and Plane Tours

Alternative to scheduled flights in the Cook Islands, charter flights and plane tours offer other ways to fly between islands.

Charter Flights in the Cook Islands

Air Rarotonga offers four different planes for charter flights in the Cook Islands, including a private jet for up to seven passengers and a 34-passenger plane. Not only do they fly to all the destinations that scheduled flights fly to, but they also offer a way to get to the lesser-visited Northern Group islands, like Manihiki , Pukapuka and Penrhyn . Air Rarotonga can also organise in-flight catering, ground tours, overnight accommodation and a concierge/tour guide, so you can truly make the experience your own.

Again, find out more about how to charter a flight in our guide, How to Hire a Plane in the Cook Islands: A Guide to Plane Charters .

Plane Tours in the Cook Islands

Aside from scenic flights around Rarotonga, which you can find out more about in  The Best Scenic Flights in Rarotonga & the Cook Islands , Air Rarotonga works with Island Hopper Vacations to provide itineraries of the Southern and Northern Groups of the Cook Islands. Plane tours include:

• Southern Group Adventure Package – A tour of the Southern Group’s lesser-visited islands:  Mangaia ,  Mauke ,  Mitiaro  and  Atiu . It includes round-trip flights, two nights on each island, as well as all meals, a tour guide and more. The tour takes place on fixed dates around five times a year with 11 spots available on each tour.
• Trailblazers of the Northern Atolls – A journey to Pukapuka , Manihiki and Penrhyn over five days, the tour includes round-trip flights, all accommodation, as well as all meals, a tour guide and more. Trips take place on fixed dates around four times a year for up to a maximum of six people per trip.
• Aitutaki by Private Jet – Fly from Rarotonga to Aitutaki on a private jet for up to seven passengers. The day tour includes a private island tour and lagoon cruise, while the overnight tour also includes a stay at the five-star Pacific Resort Aitutaki.
• Mitiaro by Private Jet – The package includes return flights in a private jet, a guide to accompany you throughout, airport transfers, one night at the Divine Retreat, a private guided island tour, all meals and a crafting demonstration.
• Aitutaki Day Tour – Operated by Air Rarotonga, this tour is a complete island package from Rarotonga including return flights, a six-hour lagoon cruise with The Vaka Cruise and transfers both on Rarotonga and Aitutaki.

Learn more about plane tours in the Cook Islands in the  10 Best Island-Hopping Tours in Rarotonga & the Cook Islands .

More About Domestic Flights in the Cook Islands

That’s it for our complete guide to interisland flights in the Cook Islands. For more about domestic flights and ways of getting between islands, check out the following guides:

• Airports in the Cook Islands : Where Can You Fly to in the Cook Islands?
• 10 Things You Need to Know About Flying in Rarotonga & the Cook Islands
• Cook Islands Cargo Ship Guide: How to Use the Ferry for Interisland Travel in the Cook Islands

Finally, see all of the ways to travel in the Cook Islands listed in our Cook Islands Transport Guide: 15 Best Ways to Get Around 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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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.

Want more deetz on why these packs are so  damn perfect? Then read our comprehensive review for the inside scoop!

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.

Wanna know how to pack like a pro? Well for a start you need the right gear….

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.

Or, y’know… you can stick to just chucking it all in your backpack…

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.

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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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How to get to the Cook Islands

Located in the middle of the South Pacific , the remoteness of the Cook Islands means travel options are pretty limited. But hey, we like to think that's one of the things that makes traveling to an isolated tropical paradise even more exciting. The only way to get there is to fly to Rarotonga (the largest island), and historically, there are only a handful of destinations in  New Zealand, Australia and the United States  with direct flights to Rarotonga. Depending on where you're traveling from, the journey could be quite long (and expensive).

Rarotonga International Airport is the archipelago's main airport. Currently, Auckland in New Zealand is the only place where you can fly direct to the Cook Islands. Jetstar and Air New Zealand operate this route, and the flight takes around four hours. Prior to the COVID-19 pandemic, there were also weekly flights from Sydney, Los Angeles and Tahiti . These routes are set to resume later this year, so make sure you stay up to date with the latest travel news.

Flying is also the only way to travel around the Cook Islands. There are regular flights between Rarotonga and most of the Southern Group Islands – including Aitutaki, Atiu, Mangaia, Mauke, Mitiaro and Manihiki – with Air Rarotonga . If you want to travel to the Northern Group Islands which aren’t accessible with commercial flights, or you'd like to travel outside of the flight schedules, Air Rarotonga can also help you organize private charter planes from Rarotonga Airport.

For the average traveler, it's not possible to get to or travel around the Cook Islands by ferry – unless you’re up for the challenge or you have a few months to spend gallivanting around the South Pacific, in which case, good on you! There are cargo ships that travel around the archipelago a few times a month, but they often run on island time and the schedules are unpredictable. The crossings are also very long, and ticket fares can be pricier than you might expect.

If you’re staying in Rarotonga, the most convenient way to get around is by bus. There are two buses – the Clockwise Bus and the Anti-Clockwise bus – both of which depart from Cook's Corner Bus Station in Avarua every hour and half hour respectively. Tickets can be purchased from the bus driver and cost $5 for a single ride and $8 for a return trip.

Many people hire a car to get around Rarotonga at their own pace. With just one road that circles the island, two roundabouts and a maximum speed limit of 50 kmph, driving in the Cook Islands is fairly easy and relaxed. Hiring a bike and cycling is another popular option as most of the roads are flat.

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