17 Essential Insights Before Visiting the Cook Islands

Nestled in the remote South Pacific, the Cook Islands offer a slice of tropical paradise.

Located 3,234 km (2,009 miles) from the nearest major landmass, this destination is distant for many travelers. However, once you arrive, you’ll find it to be an accessible place to explore. The locals are known for their warm hospitality, English is commonly spoken, and you'll experience a delightful blend of modern amenities and traditional Polynesian culture.

Surrounded by the vast expanse of the world’s largest ocean, these secluded islands are among the ultimate escape destinations. To ensure a rewarding experience in the Cook Islands, it's important to plan ahead. Here are some helpful tips to consider before your journey.

1. Monitor the weather in the South Pacific

The Cook Islands enjoy a warm climate throughout the year, but certain seasons are more favorable for travel. From May to October, you’ll find drier conditions and lower humidity, making it an ideal time to visit. Conversely, November to April brings warmer temperatures but also increased rainfall. Nonetheless, rain showers tend to be brief, often giving way to clear skies after a heavy downpour. December and January mark the cyclone season, with storms occasionally resulting in significant rain and strong winds, though the islands aren’t severely affected each year.

2. Verify your travel dates when crossing South Pacific time zones

When flying from New Zealand to Rarotonga, flights cross the international date line, resulting in arrival in the Cook Islands on the previous day. Be sure to check your accommodation bookings to confirm the correct dates. Similarly, when returning from Rarotonga to New Zealand, travelers will lose a day, arriving in Auckland the day after departure.

3. Direct flight options are limited

Rarotonga has direct flights to Auckland, Sydney, Honolulu, and Tahiti, with Air New Zealand providing the only daily international flight from Auckland to Rarotonga.

After arriving in Rarotonga, your travel becomes much simpler – Air Rarotonga, the national airline, offers frequent flights from Rarotonga to the Outer Islands (Pa Enua), including the well-known islands of Aitutaki and ‘Atiu.

4. Steer clear of school holiday periods in Australia and New Zealand

Rarotonga, particularly, becomes quite crowded with families during school holidays in Australia and New Zealand, leading to higher prices and limited availability for flights and accommodations. These holiday periods typically occur in the two weeks following Easter, the first two weeks in July, and the early weeks of October. The specific dates vary each year, so it’s wise to check the New Zealand's Ministry of Education website and the respective education websites for Australia's states.

Cook Islanders residing in New Zealand often return home for Christmas and New Year, as well as for the annual festivities leading up to Constitution Day on August 4. During this period, accommodation and airfare prices typically rise.

5. Fresh local ingredients make self-catering a smart option

While Rarotonga and Aitutaki offer all-inclusive resort stays, consider booking a self-contained holiday home or beachfront bungalow. A fully-equipped kitchen and barbecue facilities enhance self-catering possibilities, with local fish readily available and fresh produce at Rarotonga's Saturday morning Punanga Nui market. Although Rarotonga has well-stocked supermarkets, imported goods from New Zealand and other distant locations can be pricey. Camping is not permitted on the Cook Islands, but Rarotonga has a few hostels for budget-conscious travelers.

6. Purchase a phone SIM upon arrival for more affordable internet access

Free internet can be scarce in the Cook Islands, but Vodafone Cook Islands provides wi-fi hotspots around Rarotonga and Aitutaki, accessible at a reasonable price with prepaid vouchers. Vodafone also offers a Travel eSIM package that includes 10GB of data, 30 minutes of international calls, and 300 TXTs. Both vouchers and Travel SIMs can be found at Vodafone's booth in Rarotonga airport.

7. Bring a credit card and some New Zealand dollars

New Zealand dollars serve as the main currency in the Cook Islands, with bills available at ATMs in Rarotonga and Aitutaki. While most hotels, rental car agencies, and tour providers accept credit cards, it's crucial to have cash on hand for smaller shops and at the Punanga Nui market and Muri night markets, so ensure you carry some dollars for everyday expenses.

Change is often provided in the Cook Islands' unique coins, including the distinctive triangular $2 coin. While these coins aren't valid in New Zealand, they make great keepsakes from your trip. Tipping and haggling are not part of the culture here, and prices are set firmly at all establishments.

8. Sundays are a day of rest in the Cook Islands

In the Cook Islands, Sundays are typically quiet, often devoted to family time and church attendance. Many shops and businesses shut their doors for part or all of the day. Visitors are warmly invited to join church services, and you can expect to be offered refreshments by the local congregation afterward.

9. Bring casual attire

There's no need to bring your best clothes – the dress code here is laid-back. Shorts, a T-shirt, and sandals or flip-flops are suitable for most occasions. However, if you plan to attend church on Sunday, opt for a collared shirt and long trousers or a skirt to fit in with the more formal setting.

Lightweight hiking shoes are advisable for Rarotonga's Cross-Island Track. For exploring lagoons and beaches, reef shoes are essential to protect against coral cuts and the occasional stonefish, along with a rash vest to shield you from the tropical sun. Hats and sunglasses are also highly recommended. Bring a long-sleeved linen shirt and trousers to guard against insect bites in the evenings.

10. Dress modestly when away from the beach

While the Cook Islanders are known for their warm hospitality, the islands maintain a socially conservative atmosphere. It's considered inappropriate to wear swimwear outside of resort pools or lagoons. A sarong can be a useful addition to your travel gear, providing a way to cover up after swimming to show respect.

11. Familiarize yourself with local greetings

Every Cook Islander speaks fluent English, but when greeting someone locally, the phrase kia orana – meaning “may you live a long and fulfilling life” in Cook Islands Māori – is commonly used. Additionally, saying meitaki (“thank you”) is always a nice touch.

12. Embrace island time

Life in the Cook Islands definitely follows a relaxed pace. If you're meeting someone for coffee or a meal, it's not unusual for them to arrive a bit later than planned. If your friends haven’t shown up after 15 minutes, there’s no need to worry; just soak in the laid-back atmosphere of Rarotonga. The only time punctuality is crucial is for scheduled tours or activities; in those cases, be sure to arrive on time.

13. Remember to lock your car doors

Overall, the Cook Islands are quite safe, but there have been instances of opportunistic theft from rental cars parked at beaches or tourist sites. Avoid leaving valuables like cameras, tablets, and smartphones in your vehicle while you swim or hike.

14. Prioritize scooter safety

Scooter rentals are a favored way to explore, but it's important to check your travel insurance to ensure you’re covered for any mishaps. Helmets are mandatory, vehicles drive on the left, and you'll need to pass a practical riding test—essentially navigating a series of tight turns in a police station parking lot—to obtain a Cook Islands scooter license for renting a vehicle.

Most international driving licenses can be used to rent a car without needing the scooter test. Be aware that the island roads are poorly lit, and it's advisable to avoid riding a scooter after dark because of roaming chickens and the occasional overly playful dog.

15. Check local water currents before diving in

Always consult a local resident about water safety before swimming, as certain areas of Rarotonga's lagoon can experience strong currents, especially near the Rutaki, Papua, and Avaavaroa passages. The island is also at risk for tsunamis following volcanic or seismic events elsewhere in the South Pacific. If you hear warning sirens, evacuate to higher ground promptly; evacuation routes are clearly marked around the island.

16. Guard against dengue fever

Although malaria is absent from the islands, dengue fever is transmitted by mosquitoes and is present on Rarotonga, with a significant outbreak reported in 2021. There is no vaccine or preventive treatment for the virus, so it's essential to use insect repellent and ensure your accommodations are mosquito-proof with screens on doors and windows. If you do contract dengue, seek medical help, as its hemorrhagic form can be severe.

17. Take care of your ears

The combination of frequent swimming and a humid tropical environment can lead to “swimmer's ear” and other outer ear canal infections. Always ensure your ears are thoroughly dried after swimming, and consider packing ear drops in a compact first-aid kit.