No visa, pure tropical bliss, and unspoiled beauty—consider us sold! An exotic archipelago and a rising star in eco-tourism, the Cook Islands is an untouched paradise nestled in the heart of the South Pacific. As you approach by plane, the aerial view offers a breathtaking contrast of lush green islands against the deep blue of the ocean. With vibrant coral reefs, pristine beaches, juicy tropical fruits, and dense rainforests, this Polynesian nation is made up of 15 islands scattered like jewels across the vast sea.
Here’s your ultimate guide to all the must-do activities, experiences, and culinary delights in the Cook Islands.
How to reach the Cook Islands
Rarotonga International Airport (RAR) is the primary gateway for international flights into the Cook Islands. For most Asian, American and British countries, there are limited direct flights. Most connecting flights have a layover at Auckland in New Zealand. To travel to the other islands, you can book domestic flights operated by Air Rarotonga.
The best time to visit
For the most pleasant weather, sunshine, and minimal rainfall, the ideal time to visit the Cook Islands is from April to October. It’s best to steer clear of the period between December and February due to the higher risk of hurricanes and storms.
Budget requirements
The average budget requirement for a vacation to the Cook Islands would depend on factors such as the type of travel (backpack or luxurious), visiting time (peak or off-season), and the origin country (how far you are from the islands). Here’s a tentative breakdown of estimated costs for a vacation to the islands.
- Flights: For visitors from South Asia (India, Hong Kong, Singapore, and beyond), the US and Europe, the cost ranges from approximately USD 1,509 to USD 2,391 (HKD 11,716 to HKD 18,564).
- Accommodation: Budget options start at USD 119 and go up to USD 298. Luxury resorts would cost more.
- Food: USD 11-23 (HKD 85-180) per meal.
- Water activities and sports: Approximately USD 358-478 (HKD 2,780-3,711).
Cook Island visa policy
This island welcomes you with open arms – no visa required! As per Cook Island’s official website, travellers can enjoy a visa-free stay for up to 31 days. Upon landing, immigration authorities will issue a visa-on-arrival permit. You will need to show documents that include a valid international passport, evidence of a return ticket and proof of accommodation, among others.
Best tourist places
From the busy capital city of Rarotonga to the stunning lagoon view of Aitutaki, the Cook Islands offers a diverse mix of must-visit tourist places where you can explore the island’s serene beauty.
- One Foot Island: Voted as one of the Top Beaches in the World in 2024, this tropical paradise is a popular magnet for beach lovers. Nestled in Cook Island’s Aitutaki Lagoon, One Foot Island is ideal for swimming, sunbathing, water sports (snorkelling, kayaking and paddleboarding) or simply soaking in the unspoiled beauty.
Travel tip: There’s a cute post office where you can get your passport stamped as a souvenir. - Tikioki Marine Reserve: If you’re looking to experience the rich underwater beauty of the Cook Islands, Tikioki is the place to go. Considered one of the best spots to snorkel owing to its crystal clear visibility, you can witness colourful and well-preserved coral reefs, and diverse marine life here.
- Te Rua Manga aka The Needle: A prominent landmark in Rarotonga, Te Rua Manga often called The Needle is the highest point on the island and is a must-visit spot for trekkers and hikers. The moderate-level trek promises to reward you with breathtaking panoramic views of the island, nearby lagoons, lush vegetation and coastlines.
Travel tip: The trek to the summit is challenging, taking 3-4 hours (depending on your pace). Be prepared for uneven terrain. - Vai Nauri Water Cave: Considered to be one of the best swimming caves in the Cook Islands, Vai Nauri Caves in Mitiaro is renowned for its dramatic limestone formations and crystal-clear freshwater pools inside. Thanks to the marked trails, you can explore this natural wonder independently.
- Wigmore’s Waterfalls: Tucked inside a dense rainforest, Wigmore’s Waterfalls is a popular tourist attraction that instantly captivates you with its tranquil ambience. With a scenic trail leading to the cascading waterfall, this natural wonder allows you to immerse in the island’s lush tropical vegetation.
- Maire Nui Gardens: A 7-acre floral paradise, Maire Nui Gardens houses a vast variety of diverse flowers, unique exotic trees and native plants. From charming lily ponds to colourful beds of flowers, make sure to capture postcard-worthy snapshots in the picturesque setting of this garden.
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Top things to do in Cook Islands
- Go snorkelling and scuba diving: Being blessed with crystal-clear blue waters and lagoons, it’s no surprise that the top experience in the Cook Islands is indulging in exciting water sports and adventures like scuba diving, snorkelling, kayaking, paddleboarding and more. The top spots to explore vibrant marine life and coral reefs include Aitutaki, Muri Lagoon, Tikioki Marine Reserve, Aroa Beach and Muri Lagoon.
- Enjoy a ‘progressive dinner’: If you’re a foodie and love savouring local delicacies, try the ‘progressive dinner’ experience – a unique opportunity to visit a local’s home and relish home-cooked meals.
- Experience the lively cultural ‘island nights’: A fun-filled extravaganza, ‘island nights’ lets you immerse in the Polynesian culture, LIT nightlife and rich heritage. From lively dance performances and night shows to sampling traditional feasts and hearty buffets, dance and dine to your heart’s content for an unforgettable night in the Cook Islands. Popular places to head to for island nights include Te Vara Nui Village, Aitutaki Village and Highland Paradise.
- Swim with the turtles: Dive into an unforgettable marine adventure and swim alongside majestic sea turtles in the waters around Rarotonga or Aitutaki. Experience these gentle giants up close with popular turtle swimming tours such as Go Local Cook Islands, Ocean Toa, Ariki Adventures, and Charlotte Piho Photography Tours.
- Go for a trek: Short hikes and scenic treks are some of the best ways to explore the dense rainforests, verdant landscapes and breathtaking vistas of the Cook Islands. Trek and hiking trails that come recommended are Te Rua Manga (The Needle), Aitutaki’s Maunga Pu, Cross Island Trek, Raemaru Track and Arore Trek.
- Museum-hopping: Learn about the island’s rich history and local culture by visiting local museums like The National Museum of the Cook Islands, The Te Ara Museum, Cook Islands Library & Museum and Pa Ariki’s Takitumu Palace Museum. Explore Polynesian artefacts, maritime displays like vaka and anchors, traditional cooking utensils, weapons and more.
- Sign up for unique tours: From food tours to eco-cycling tours, explore the Cook Islands and its quaint villages by signing up for unique eco-tours with local travel groups. Get introduced to local cuisines, fruits and vegetables while visiting historical sites and landmarks. For this, Birdman George Eco Tours is your top choice.
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Local food and cuisines in the Cook Island
Go coconuts sampling Cook Island’s regional dishes and Polynesian flavours that celebrate locally sourced produce and age-old cooking techniques. Fresh seafood, fruits, coconuts, taro, and meat like chicken and pork dominate most food options here.
Top local foods to try:
- Ika Mata: Marinated fish made with coconut milk/lemon juice
- Rourou: Creamy taro leaf-based dishes
- Poke: Sweet traditional made with bananas
- Coconut Bread: A sweet bread made with coconut
- Rori: Sea cucumber
- Aitutaki Snowball: Vanilla ice cream rolled in coconut
Local drinks to try:
- Tumunu aka bush beer: Brewed alcohol made from fermented oranges
- Cook Lager: Local beer brand
- Nu aka coconut water: You’ll find this everywhere on the islands
Best restaurants
A casual spot for coffee, a colourful smoothie shack or an elegant tablescape for a sunset dinner – the Cook Islands has a place for every taste and mood. With a dining scene that is as diverse as it is enchanting, you’ll find everything to embrace the island’s culinary charm, from locally sourced dishes to international flavours.
- Beachfront restaurants: Tamarind House Restaurant, Tuoro Cafe, Antipodes, Sails and Charlie’s Cafe and Bar
- Food trucks: Mooring Fish Cafe, The Kai Guy (very popular) and Fresh Fix
- Smoothie and juice bars: Be Fruitful, On The Juice Bar, Body Fuel Cafe and Fruits of Rarotonga
- Coffee cafes: Cook Islands Coffee Co, LBV Bakery & Cafe, Atiu Island Coffee, Beluga Cafe, Michele’s Cafe and Deli-Licious Cafe
- Fine dining: Avatea Cafe, SilverSands Restaurant, The Yellow Hibiscus, The Waterline, On The Beach (OTB) Restaurant & Bar and Rapae Bay Restaurant
- Street food & night markets: Muri Night Market, Mangaia Friday Morning Market, Punanga Nui Market and Aitutaki Market
Best hotels in the Cook Islands
When it comes to accommodations, this island truly excels. Whether you choose rustic beachfront villas, charming bungalows, or luxurious resorts – you’ll find properties that look straight out of a Pinterest board.
Some of the best hotels and resorts in the Cook Islands are Ikurangi Eco Retreat, Muri Lagoon Villa, Ocean Escape Resort & Spa, Muri Beach Cottages, Te Manava, Royale Takitumu, The Edgewater Resort & Spa, Sanctuary Rarotonga, Club Raro Resort, The Black Pearl Beachside Apartments and Moana Sands Beachfront Villas.
Book your stay at Ikurangi Eco Retreat via Booking.com
Book your stay at Ikurangi Eco Retreat via Agoda.com
Shopping in the Cook Islands
From bustling night markets to local gift shops, the Cook Islands is a shopper’s paradise, filled with unique treasures, gifts and local crafts.
- Must-buy items and souvenirs: The Cook Islands are renowned for high-quality pearls, tivaevae (hand-stitched quilts), Pandanus weavings (like hats or baskets), hand-carved wooden artefacts, and coconut-based beauty products. Pack some coconut and tropical fruit jams, coconut oil, local tea and honey, and kumara (sweet potato) chips.
- Popular local markets and shopping hubs: Try Punanga Nui Market for clothes, jewellery, local produce, art and crafts, Muri Night Market for handmade beauty products, handicrafts and street food and Aitutaki Market for artisan products, unique souvenirs, local goods and produces.
- Gift shops: Aroa Beachside Inn Gift Shop, T&S Artworx, Island Craft Ltd, Muri Beach Club Hotel Gift Shop, Tivaevae Collectables Cultural Gift Shop and Stonefish Studio.
shop the best travel experiences here
(Feature image credit: RDPixelShop, CC BY-SA 2.0, via Wikimedia Commons)
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The information in this article is accurate as of the date of publication.
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FAQs (Frequently Asked Questions)
Public buses, private cabs, and rented cars/scooters are the best options to commute locally. Boats and cruises are good options for inter-island transport.
Both New Zealand Dollar and Cook Islands Dollar are used and considered to be the official currency.
While the local language in the Cook Islands is Maori, English is widely spoken and understood.
Aitutaki Lagoon Resort & Spa, Rumours Luxury Villa, The Rarotongan Beach Resort, Resort Tava'e and Sanctuary Rarotonga are the most luxurious hotels on the Cook Islands with a view.
Dress modestly while visiting local villages and practicing local traditions. Swimwear should be reserved for the beach or pool areas.
The Cook Islands is famous for pristine beaches, secluded islands, exploring diverse marine species and coral reefs, and adventures like snorkeling and scuba diving.
Muri Beach, Aitutaki Lagoon, Black Rock, Aroa Beach and One Foot Island are some of the best beaches on the Cook Islands.
About a week or two are enough to explore the Cook Islands.
Written By
Shaili Shah
An ailurophile, a full-time snacker, an emoji fanatic, and secretly a pahadi - Shaili is mostly found ..Read More
