Things To Do
in Cook Islands
Located in the South Pacific, Cook Islands is a remote Polynesian nation comprising 15 tropical islands and a handful of motu. It is known for crystal-clear turquoise lagoons, white-sand beaches, and vibrant coral reefs ideal for snorkeling and diving. The culture centers on manaakitanga (hospitality), family, and traditional arts, with strong influences from Māori and Polynesian heritage.
Despite its geographic remoteness, the islands offer a welcoming, relaxed pace of life and a strong island identity that shines through everyday interactions.
Day Trips
Spend a day exploring around
Arrive at Rarotonga International Airport where you will be greeted with a warm 'kia orana' welcome. Check into your accommodation and take some time to unwind and appreciate the tropical surroundings. You might stroll along the beach, savoring the first views of the clear blue waters.
Explore the capital, Avarua, and visit the local markets to shop for unique crafts and fresh tropical fruits. Engage with friendly locals and learn about the rich culture of the Cook Islands through their handicrafts. A stop at a café for lunch offers a chance to try some local delicacies.
As night falls, enjoy a delicious dinner at a beachfront restaurant with stunning sunset views. Experience a traditional cultural performance that showcases the vibrant dances and music of the Polynesian heritage. End your day relaxing under the stars, feeling the gentle ocean breeze.
Start your day with a refreshing swim at Muri Beach, renowned for its sparkling turquoise lagoon and white sand. Enjoy a leisurely breakfast at a nearby café, perhaps trying the local coconut bread. After breakfast, rent a kayak or paddleboard to explore the lagoon further.
In the afternoon, take a guided snorkeling tour around the coral reefs rich with marine life. Marvel at the colorful fish and vibrant corals while enjoying the water's calm temperatures. After snorkeling, relax at a beachside bar with a tropical drink.
Return to your accommodation to freshen up before heading out for dinner. Opt for a traditional hangi feast where you can taste various local dishes cooked in an underground oven. As you dine, listen to the sounds of the ocean and engage with fellow travelers and locals.
Prices
| Item | Price |
|---|---|
| 🍔Meal at inexpensive restaurant | $15-25 |
| ☕Coffee or tea | $3-6 |
| 🏨Midrange hotel per night | $150-250 |
| 🚌Local transport per ride | $2-5 |
| 🛍️Local souvenirs | $5-40 |
Strengths and Weaknesses
- Pristine lagoons and beaches
- Friendly, welcoming culture
- Safe, easy-going destination
- Excellent snorkeling and diving
- Island-hopping is convenient thanks to short flights
- Limited nightlife and high-end nightlife options
- Remoteness can mean higher travel costs and longer transfers
- Some islands have limited infrastructure or services
- "Kia Orana" - Hello / May you live long
- "Meitaki" - Thank you
- "Mauruuru roa" - Thank you very much
- "Io" - Yes
- "A ere ra" - Goodbye
Places to Visit in Cook Islands
Visit one of these nice places.
A postcard-perfect white-sand islet in a jade-blue lagoon—ideal for early-morning or golden-hour shots with calm water reflections.
A dramatic volcanic plug offering sweeping panoramas of the island; accessible via a track from Avatiu valley for a rewarding summit view.
Long exposure sunsets over turquoise lagoons with silhouettes of overwater bungalows and swaying palms.
Vibrant, candid street photography opportunities—colorful stalls, local artisans, and daily life scenes.
Food in Cook Islands
Cook Islands Famous Food
Signature dishes, delicacies and famous food
Fresh fish cured in lime and coconut cream with onions and peppers; best tried at local eateries along the lagoon.
Must-Try!
Taro leaves filled with coconut cream and usually meat or seafood, slow-cooked until tender.
Slow-roasted meats and root vegetables cooked in an underground pit, often served at celebrations and island cafés.
Food Markets
Explore local food markets
A colorful weekly market in Avarua offering fresh fruit, vegetables, coconut products, crafts, and ready-to-eat street food.
Beachfront stalls near Muri with grilled seafood, tropical drinks, and casual bites; a relaxing place to eat and shop after sunset.
Weather
How to Behave
Tips on cultural norms and respectful behavior
Common greeting meaning hello and wishing you a long life; reciprocate with a warm smile and handshake in casual settings.
Hospitality and generosity are central; show respect when visiting homes, churches, or cultural events.
Dress modestly in public spaces and churches; always ask before photographing people, particularly elders or children.
Safety
Tipping in Cook Islands
Ensure a smooth experience
Tipping is appreciated but not obligatory; many places include a service charge. If you’re happy with service, a small tip (5–10%) is common.
New Zealand dollars (NZD) are the official currency; credit cards are widely accepted in towns and resorts, with ATMs available. In remote areas, cash may be needed, and some smaller vendors may be cash-only.
Best Time to Visit
And what to expect in different seasons...
December to February brings warm, humid days with regular tropical showers; sea remains calm and inviting for snorkeling and boating, but plan for brief downpours and higher humidity.
May to November brings pleasant, cooler breezes and drier conditions; ideal for hiking, lagoon cruising, and outdoor dining, with daytime temperatures typically in the mid-70s to mid-80s °F (24–30°C).
Cook Islands at Night
Hiking in Cook Islands
Immerse in an unforgettable hike.
A famous 4–6 hour hike across the interior with lush scenery and a rewarding summit view.
Steep but iconic hike leading to a dramatic volcanic spire overlooking Avarua.
Short-to-moderate hike offering panoramic lagoon views on clear days.
Airports
How to reach Cook Islands by plane.
Main international gateway to the Cook Islands; serves flights from New Zealand, Australia, and some Pacific destinations.
Smaller domestic airport offering frequent flights from Rarotonga; gateway to Aitutaki’s lagoon and One Foot Island.
Walkability
Demographics
Explore demographics in this area.
The majority ethnic group with strong traditions of hospitality and culture.
Smaller communities contributing to a diverse, hospitable local scene.
Popular Sports
Explore popular sports in region.
Popular local sport with community clubs and regional matches.
Traditional water sport enjoyed in lagoons and on calm seas.
Widely played in schools and local leagues.
Traffic
Dietary Restrictions
Tips for restricted diets.
Vegetarian visitors will find fresh fruit, vegetables, and coconut-based dishes widely available; ask for fish-free guises of ika mata or palusami, and request sauces or dressings on the side to manage dairy or coconut content.
Healthcare
Accomodations
Find the best place to stay when visiting Cook Islands.