Cook Islands
The Cook Islands are 15 small islands in the South Pacific, spread over a large area of ocean. About 15,000 people live here, and most live on Rarotonga. The country is self-governing and in free association with New Zealand. Cook Islanders are also New Zealand citizens. The capital is Avarua, on Rarotonga.
The islands suit travelers who want beaches, lagoons, easy walks and a slow pace. Most visitors stay on Rarotonga and often add a few days on Aitutaki. The outer islands are quiet and have few services. The drier months are April to November. Cyclone season runs from November to April.
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Money & payments
The country uses the New Zealand dollar. Local Cook Islands dollar coins are also in use.
- ATMs are on Rarotonga and Aitutaki. Expect a withdrawal fee of about NZ$5.
- Banks are open on weekdays, from 9 am to 3 pm.
- Carry cash for markets and the outer islands.
- Most prices include 15% VAT. Visitors cannot claim VAT back.
- The departure tax is normally included in your flight ticket.
Tours & Activities
Cook Islands — Map
Tipping
Tipping is not customary or expected in the Cook Islands. You can leave a small tip for very good service, but no one will expect it.
not expected; welcome for good service
optional thanks for good service
Electricity
The Cook Islands use the same three-pin plugs as New Zealand and Australia. Visitors from other regions should bring an adapter.
Language
English and Cook Islands Maori are both official languages. English is widely understood, including in hotels, shops and restaurants. Locals like it when visitors try a few words in Maori. Kia orana is the common greeting.
Staying connected
- Vodafone Cook Islands offers 4G+ data on Rarotonga and Aitutaki.
- Visitor SIM cards come with data, calling minutes and texts already loaded. eSIM is also available. Check that your phone is compatible before you buy.
Safety & emergencies
The Cook Islands are generally safe for visitors. The crime rate is low, and most crime is opportunistic. Thieves may take items left on beaches, on scooters or in unlocked rooms. Lock your room and keep valuables with you.
The main risks are on the road and in the sun. Ride scooters carefully and always wear a helmet. Ask locals or your accommodation about swimming conditions before you swim or snorkel in a new place.
Tropical cyclones are possible from November to April. If a cyclone warning is issued, follow advice from your accommodation and local authorities.
- Police: 22 499
- Fire: 996
- Rarotonga Hospital: 22 664
Serious illness or injury may need medical evacuation to New Zealand or Australia. Make sure your travel insurance covers evacuation.
Health
- Tap water: Treat tap water before you drink it, especially outside resorts and on the outer islands. Boil it, filter it, or use bottled water or refill stations.
- Mosquitoes: The dengue risk for visitors is low. Use repellent and choose accommodation with screens.
- Care: Rarotonga has medical and dental services. Services on the outer islands are very limited. Travel insurance with medical cover is strongly recommended.
- Sun: Bring sunscreen and a hat.
Visas & entry
The Cook Islands run their own immigration system. It is separate from New Zealand's, even though Cook Islanders are New Zealand citizens.
- Visitors with most passports get a stay of 31 days on arrival. New Zealand passport holders get 90 days.
- Your passport must be valid for at least 6 months after your departure date.
- Be ready to show a return or onward ticket and a booking for your first accommodation.
- Extensions can be requested from the Cook Islands immigration office.
Official information: Cook Islands Tourism – travel advisory and entry
Visa and entry requirements change frequently. Verify current requirements with the official immigration authority or your country's embassy before travel.
Etiquette
- Sunday: Sunday is a quiet day for church and family. Keep noise low. For church, men usually wear long trousers and women cover their knees.
- Dress: Wear swimwear only at the beach or pool. Cover up in town, in villages and at church. Topless or nude sunbathing is not acceptable.
- Greetings: Say Kia orana and return waves and nods.
- Homes: Take off your shoes when you enter a home.
- Marine reserves: Some lagoon areas are ra'ui, which are protected. You can swim, but do not touch or take any marine life.
- Bargaining: Haggling is not customary.
Holidays & opening hours
Public holidays close most shops and offices. Sunday is a quiet day, so check opening hours before you plan meals or tours. Banks open on weekdays only.
Getting around
- Rarotonga buses: Two bus routes circle the island, one clockwise and one counter-clockwise. Wave to stop a bus anywhere on the main road.
- Rarotonga road loop: The main road runs around the coast. The island is about 32 km around, so a full loop is easy by bus, car, scooter or bike.
- Inter-island flights: Small airports link Rarotonga with Aitutaki and some other outer islands. Check schedules and book ahead.
- Aitutaki: The same licence rules apply on Aitutaki. Check with the police or your rental company. Bikes and lagoon cruises are other options.
- Taxis and transfers: Airport transfers can be arranged through your accommodation.
Driving
- Driving side: Traffic drives on the left. At roundabouts, give way to vehicles coming from the right.
- Speed limits: The limit is 30 km/h in Avarua, at Muri and near schools. On the rest of Rarotonga, it is 50 km/h. This applies to scooters too.
- Licence, car: A valid overseas licence is accepted for driving a car for up to six months. It must be in English or have an official translation.
- Licence, scooter: Your home licence must include a motorcycle class. You need a visitor licence from the police station in Avarua (about NZ$20). A practical test may be required. Verify the current rules locally.
- Helmets: A helmet is compulsory for scooter riders on Rarotonga.
- Fuel: Many petrol stations are full-service. Return rental vehicles with a full tank.
Food & drink
Most food is imported from New Zealand, but local dishes are easy to find. Fresh fish and seafood are the highlights. Try ika mata, which is raw fish in lime juice with coconut cream. Rukau is taro leaves cooked in coconut sauce. For dessert, look for poke, a pudding made with banana or pawpaw.
Markets are a good place to eat. The Saturday market in Avarua sells fruit, smoothies and snacks. The Muri night market has food stalls in the evenings. Coconut water and Cook's Lager, the local beer, are popular drinks. Coffee is grown on Atiu.
Where to explore
Most trips centre on two islands. The other islands are small, quiet and harder to reach.
Main islands
- Rarotonga is the largest island and the main gateway. It has the capital Avarua, the airport, most hotels and the Saturday market at Punanga Nui. Beach and lagoon time is at Muri, where Muri Lagoon is known for snorkeling and boat trips. Te Manga is the island's high point. The Cross-Island Track crosses the mountains from north to south, and Te Rua Manga (The Needle) is a well-known rock on the way. Do the walk in dry weather, wear good shoes and check with a local guide.
- Aitutaki is a short flight from Rarotonga. It is known for its large lagoon, small islets and sandy beaches. One Foot Island (Tapuaetai) is the best-known stop on lagoon cruises.
Other islands
- Atiu has raised coral cliffs, caves, many birds and a coffee industry.
- Mangaia is an old volcanic island with a ring of coral cliffs and many caves.
- Mauke and Mitiaro are small, quiet islands for visitors who want a very slow pace.
- Pukapuka Island is in the Northern Cook Islands, far from Rarotonga.
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