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Territory of New Zealand

Polynesia

Cook IslandsTravel guide

Explore Cook Islands visa rules

The Cook Islands is a country of 15 islands in the South Pacific Ocean. It is in free association with New Zealand, and its capital is Avarua.

Why go

  1. Explore Aitutaki Lagoon, with coral ridges, sand bars and small islands.

  2. Swim, snorkel or dive around Rarotonga.

  3. Visit Atiu's limestone caves, including Anatakitaki.

  4. Enjoy local food, crafts and cultural dance shows.

Best time to go: May to October is cooler, with average maximum temperatures of 25°C on Rarotonga. Most rain falls from November to April, and cyclone season runs from November to March.

Getting there

By air

  • Rarotonga International Airport is the main gateway to the islands.
  • Flights arrive from Auckland, Sydney, Papeete and Honolulu.
  • International airlines include Air New Zealand, Jetstar, Air Tahiti, Air Rarotonga and Hawaiian Airlines.

By sea

  • Rarotonga and Aitutaki are regular stops for cruises from Tahiti.
  • Private sailing boats must enter through a designated port.

Customs

  • Book an onward ticket and carry a passport valid for at least six months after your departure from the islands.
  • Visitors receive an entry permit on arrival: 31 days for most visitors or 90 days for New Zealand passport holders. Extensions require an application to the Ministry of Foreign Affairs and Immigration.
  • You may be asked to show proof of booked accommodation. Visitors are not allowed to work.

Getting around

  • Domestic flights

    Air Rarotonga operates flights between islands. Booking directly with Air Rarotonga is usually cheaper than booking its flights through Air New Zealand. Most outer islands have unpaved runways, but landings are not necessarily rougher than on paved runways.

  • Boats

    There are no regular scheduled ferries between inhabited islands. Freighters visit all inhabited islands, but services can be weeks apart or longer for remote islands. Local island newspapers publish service details. Pacific Expeditions has special permission to run occasional nature tours to Takutea on the research vessel Bounty Bay.

  • Driving and scooter riding

    Drive on the left. Always wear a helmet when riding a motorcycle or scooter. Driving after dark is more hazardous because of poor lighting and road conditions. Take particular care on Friday and Saturday nights, when drunk driving is common.

What to see and do

  • Cook Islands Christian Church, Rarotonga

    This white-coral church was built in 1853. Visitors may attend services if they dress respectfully.

  • Anatakitaki Cave, Atiu

    Also called Kopeka Cave, this large limestone cave is home to the rare kopeka bird, which lives only on Atiu.

  • Beachcomber Gallery, Rarotonga

    See locally made jewellery, carvings, pearls, crafts and paintings. Sometimes visitors can watch jewellery and shell carvings being made in the workshop.

  • Sir Geoffrey Henry National Culture Centre, Rarotonga

    The centre brings together the National Museum, National Library, National Archives and other cultural organisations.

  • Snorkel or dive around Rarotonga

    Explore the protected lagoon or dive outside the reef. Marine life includes tropical fish, turtles, eagle rays and reef sharks.

  • Visit Muri Beach

    This beach on southeast Rarotonga has shallow lagoon water, a sandy bottom, sea cucumbers and coral formations.

Food and drink

  • Ika mata

    Raw fish served with coconut milk and finely chopped vegetables.

  • Umu food

    Food cooked in a traditional earth oven.

  • Curried eke

    Octopus cooked in coconut curry.

  • Rukau

    Taro leaves, usually cooked with coconut cream.

  • Poke

    A cooked fruit pudding made with fruit such as banana or pawpaw and served with coconut milk.

  • Avarua markets

    Some local dishes are available daily at the market in Avarua. A separate Go Local market takes place every two weeks.

Money

New Zealand dollar (NZD) and Cook Islands dollar

  • The New Zealand dollar is widely used. Prices marked $ in this guide are in New Zealand dollars.
  • Cook Islands dollars can only be spent within the Cook Islands.
  • Local currency includes a $3 note, a triangular $2 coin and a 12-sided $5 coin.
  • There are a few cash machines on Rarotonga and two on Aitutaki. There are none on the other islands.

Tipping: Tipping is unusual. A gracious thank-you is preferred.

Typical costs

  • Luxury accommodation can cost more than NZ$700 a night. Comfortable accommodation and backpacker options are available for much less.

Language

  • English — an official language
  • Cook Islands Māori — an official language, often called Rarotongan
  • Penrhynese
  • Rakahanga-Manihiki
  • Pukapukan
Kia orana
A common greeting meaning “may you live long”.

Staying safe

  • Crime is rare, but petty theft does happen.
  • Wear shoes away from sandy beaches because coral rocks can be sharp.
  • Some cliffside stairs and platforms have no railings. Keep away from edges and take extra care with children or anyone with impaired vision.
  • Motorcycle and scooter crashes have caused injuries and deaths. Always wear a helmet.

Local customs

Do

  • Dress respectfully when attending church.
  • Respect local religious beliefs. If a host asks you to join in saying grace before a meal, make an effort to take part.
  • Thank people graciously for their service or hospitality.
  • Respect residents' views and enjoy conversations with them.
  • When staying with a family on an outer island, presenting a pig to the family or village chief is considered a highly respectful gift.

Don't

  • Do not haggle over prices. Pay the marked price.
  • Do not assume residents are out of touch with the world; they follow local and international news.
  • Do not expect most businesses to open on Sundays. Only some bars, restaurants and shops remain open.

Staying healthy

  • Tap water is not safe to drink.
  • Avoid reef fish, including snapper. They can cause ciguatera, a type of fish poisoning.
  • Use insect repellent and take precautions against mosquito bites, especially on Aitutaki. Outbreaks of dengue, chikungunya and Zika have occurred.
  • Medical facilities are limited on Rarotonga and extremely limited on outer islands. Serious cases may need an emergency medical flight to Auckland.

Phone and internet

  • Not all islands have internet access.
  • Some islands also have no mobile phone reception.

Where to stay

  • Rarotonga and Aitutaki offer various types of accommodation and have electricity around the clock.
  • Comfortable lower-cost lodgings and backpacker accommodation are available, as well as luxury stays.
  • Most outer islands switch off electricity overnight. Bring a torch and batteries.
  • On outer islands with little accommodation, you may stay with a family in a village.

Outdoor adventures in Cook Islands

The Cook Islands offers lagoon snorkelling, scuba diving, sandy beaches and limestone caves. Rarotonga and Aitutaki are the main destinations, while Atiu has the Kopeka Cave. May–October is cooler; most rain falls in November–April, and cyclone season runs from November to March.

  • Rarotonga scuba diving

    Scuba divingSouthern Cook Islands

    Half-day excursions or 3-day certification courses

    Pacific Divers at Muri Beach offers diving seven days a week, with options for beginners through to advanced divers. Sites are found around Rarotonga, inside the lagoon and outside the reef.

    • There is no decompression chamber on any island. Serious diving-related decompression sickness requires medical evacuation to Auckland.
    • Take out comprehensive travel insurance before travelling.

  • Rarotonga lagoon and reef snorkelling

    SnorkellingSouthern Cook Islands

    Book a snorkelling trip with Pacific Divers at Muri Beach, on Rarotonga's southeast coast. The operator runs trips seven days a week.

    • Wear footwear away from sandy beaches because coral rocks can be sharp.

  • Aitutaki Lagoon and Maina Motu

    SnorkellingSouthern Cook Islands

    Explore Aitutaki Lagoon, with snorkelling around the coral near Maina Motu's shore and its large white sand bars.

    • Use insect repellent and take precautions against mosquito bites, especially on Aitutaki.

  • Muri Beach

    BeacheRarotonga, Southern Cook Islands

    Visit Muri Beach on Muri Lagoon, on the southeast side of Rarotonga.

    • Wear footwear if you leave the sandy beach, as coral rocks can be sharp.

  • Captain Tama's Lagoon Cruizes

    More to doRarotonga, Southern Cook Islands

    A day

    Join Captain Tama's Lagoon Cruizes for a glass-bottom boat trip on Rarotonga.

  • Teking Lagoon Cruises

    More to doAitutaki, Southern Cook Islands

    Join a small lagoon cruise with Teking Lagoon Cruises on Aitutaki.

    • Use insect repellent and take precautions against mosquito bites on Aitutaki.

  • Anatakitaki (Kopeka Cave)

    CaveAtiu, Southern Cook Islands

    Visit Anatakitaki on Atiu, also called Kopeka Cave.

  • Tapuaetai Island beach

    BeacheAitutaki, Southern Cook Islands

    Visit the beach on Tapuaetai Island in Aitutaki.

    • Wear footwear away from sandy beaches because coral rocks can be sharp.

Airports, metros and trains in Cook Islands

Airports with scheduled flights

  • RARRarotonga International AirportAvaruaMain international airport

People and safety in Cook Islands

Religion

Most people are Christian. Mostly one faith.

  • Christian96%
  • No religion3%
  • Other<1%

LGBT+ travellers

Legal

  • Same-sex marriage is not recognised.
  • Some laws protect against discrimination.

Who can visit without a visa

Travellers from 101 of 101 countries can visit Cook Islands easily: no visa, a visa at the airport, or a short online form.

  • Visa not required101

Who can visit easily, by part of the world

For each part of the world: how many countries' travellers can come easily. Easy means no visa, a visa at the airport, or a short online form.

  • Africa54 of 54 countries
  • Americas19 of 19 countries
  • Oceania14 of 14 countries
  • Asia10 of 10 countries
  • Europe4 of 4 countries

Questions

Is the Cook Islands part of New Zealand?

Cook Islands is a territory linked to New Zealand, with its own entry rules. Check them separately even if you can visit New Zealand.

Does a New Zealand visa let me visit the Cook Islands?

Not automatically. Many territories set their own entry rules, so a visa or visa-free entry for New Zealand may not cover Cook Islands. Check the Cook Islands visa page for your passport.

When is the cooler time to visit?

May to October is cooler, with average maximum temperatures of 25°C on Rarotonga. Most rain falls in summer, from November to April.

How do I reach the Cook Islands?

Rarotonga International Airport is the main gateway. Flights arrive from Auckland, Sydney, Papeete and Honolulu.

Can I take a ferry between islands?

There are no regular scheduled ferries between inhabited islands. Freighters carry travellers, but departures can be weeks apart or longer.

Can I get cash on the outer islands?

There are a few cash machines on Rarotonga and two on Aitutaki. No other islands have them.

Will people speak English?

English is an official language. It is spoken even on Pukapuka, although it is not widely spoken there.

Is tap water safe to drink?

No. Tap water is not safe to drink.

What local food can I try?

Try ika mata, earth-oven food, coconut octopus curry, taro leaves with coconut cream, or fruit pudding. Some local dishes are sold daily at the market in Avarua.

Will my accommodation have electricity all night?

Rarotonga and Aitutaki have electricity around the clock. Most outer islands switch it off overnight, so bring a torch and batteries.

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