Looking for a Cook Islands travel guide beyond the stop, flop and drop? Let us help you out friends. The Cook Islands is a Pacific gem. The stuff of daydreams, the Cook Islands are the ultimate tropical paradise escape. Stunning beaches. Warm water. Swaying palm trees. If tropical paradise is a cliché, then the Cook Islands is the king of paradise cliché. Except it’s real. And it’s as beautiful as your tropical dream images make it out to be.
Some disclosure upfront. We were incredibly lucky to get to experience the Cook Islands as the major prize winner for a photography competition. And what a prize it was. We had our flights, accommodation and transfers covered by our friends at Cook Islands tourism. And whilst the trip may have been free aside from spending money and meals, it was an amazing trip nonetheless.
In the Cook Islands you’ll be met with a tropical paradise. The beauty is matched by only that of the people. A friendlier and warmer people around the world you’ll be hard pressed to find. Rugby League lovers, spirited dancers and talented cooks abound on these islands. You’re never far from a friendly face in the Cooks!
So if you’re planning a Cook Islands adventure we’d love to help. Read on for our Cook Islands travel guide to help you make the most of your trip to paradise.
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A Cook Island travel guide
Getting to the Cook Islands
Depending on where you are located in the world, getting to the Cook Islands might be considered a little tricky. It really is about as remote as you can get, located in the middle of the South Pacific.
Putting aside the messiness of the travel bans, New Zealand, Australia and the US have historically been the only countries with direct flights to the Cook Islands capital of Rarotonga. New Zealand has a more regular service flying multiple times per week. Pre-2020, flights with Air New Zealand used to fly weekly from Sydney.
If you’re coming from any other country, you’ll need to make your way to Sydney or Auckland typically to link up with a service to Rarotonga.
This inconvenience might put a few people off. However, that makes it all the more special. Less ability to make a quick jaunt means this slice of paradise is well protected and remains laid back.
To explore the flight options available to you, check out Skyscanner to see what the best connections would be for you.
Planning your visit to the Cook Islands
The Cook Islands is a fantastic destination, and some good planning will ensure you make the most of a visit. There are a few considerations worth thinking about as you plan your Cook Islands itinerary.
How long to stay in the Cook Islands?
The remoteness of the Cook Islands means you’ve taken some time to get here. Wherever you’ve flown from. And flight schedules mean you’ll likely be looking at around a week long stay at a minimum unless visiting from New Zealand. We had seven days and six nights for our visit. It felt the perfect amount of time to maximise our trip, providing a balance of downtime and exploring.
Where should I base myself for a Cook Islands itinerary?
The typical Cook Islands itinerary will see you visit Rarotonga and the scenic lagoon island of Aitutaki. There are other islands you can explore, however they are a little more remote and have less facilities when it comes to accommodating travellers. They’re a little more Robinson Crusoe than cocktails by the pool if you get what I mean.
We’d recommend splitting your time between Rarotonga and Aitutaki equally. Three nights on each island was perfect for us. If we had an additional night, we’d have spent the additional night on Aitutaki. If the Cook Islands were a juicy oyster, Aitutaki is the high end, rarefied pearl. It’s a special bucket list place.
Consider your arrival and departure times into Rarotonga
Our overnight flight from Sydney saw us arrive into Rarotonga at around 6am. On our visit, we arrived and stayed for three nights on Rarotonga. We then headed to Aitutaki for our last three nights. We returned to Rarotonga on our last day with around seven hours to spare before our connecting flight home.
If we had our time again, we’d probably head to Aitutaki first. That would have us transferring directly from our international flight to our internal flight to Aitutaki. Then we could explore Rarotonga without the seven hour break at the end.
Unfortunately our room on Rarotonga wasn’t ready upon arrival. In fairness, we were there six hours before check in! We did get to check in earlier, but it’s a consideration all the same.
Either way are good options, but it’s worth thinking about your flight schedule to determine what works best for you.
Getting around the Cook Islands
For this Cook Islands itinerary, we’ve got two islands to get around and between. So there are a couple of considerations for island transport.
Getting around Rarotonga
On arrival, we had transfers included to our accommodation. Aside from this, we walked a lot of the time. For those who want a slightly quicker trip, there are two bus loops on Rarotonga. The routes are two of the easiest that I’ll remember long after our visit. There is a clockwise and anti-clockwise route loop. It takes just 45 minutes to get around the island. So whichever route you get on, you’ll never be too far away from where you need to be! A one-way trip will set you back $NZD5.
Getting around Aitutaki
Similarly, our accommodation picked us up by minivan transfer. We wandered around our side of the island, which is much smaller than Rarotonga. Our accommodation also had bikes for hire, and we took advantage of those on one day too.
Getting between Rarotonga and Aitutaki
Air Rarotonga flies regularly between Rarotonga and Aitutaki. And flying over the Pacific and into Aitutaki is one of the most scenic flights you’ll experience in your life. It’s a stunning view from up top.
As a side note, the Aitutaki airport was built during WW2 where GIs were based. Today we have those troops to thank for the airstrip.
You can book your flights via Skyscanner. During busy times, these flights do fill up. They’re only small planes after all. You’ll also find some folks do day trips to Aitutaki, so plan your visit ahead of time to avoid disappointment.
Where to stay in Rarotonga
During our stay, we stayed at the amazing Little Polynesian, Rarotonga. This property was astounding. Located a short walk from Muri, it’s well located and has an amazing hidden away quality.
Our room was spacious with a living area, enormous bedroom and an indoor/outdoor bathroom. If you fancy your showers in nature, you’re in luck. The outdoor shower is tucked away with privacy. Head straight in off the beach for your outdoor shower.
Like every meal on the Cook Islands, our breakfast spread was always larger than necessary. There are a wonderful range of options on offer, both of the healthy variety and less so. You’ll never be short on fruit, with a fresh fruit platter each day to start your breakfast.
You’ll get use of snorkels, reef shoes and kayaks during your visit too.
One of the nicest touches we had was on our arrival. We were short of cash and needed to head to town to visit an ATM. No problem for the Little Polynesian. They provided some petty cash to tie us over until we paid back.
Other Rarotonga accommodation options
The Little Polynesian is at the higher end of the budget spectrum. For those on a more modest budget, rest easy. There are options all the way from backpackers through to mid-range priced properties. Whilst we loved the Little Polynesian, the Cook Islands can be thoroughly enjoyed no matter the level of property you stay in!
Where to stay in Aitutaki
The Little Polynesian was at the upper end of the budget for Rarotonga. And then we arrived in Aitutaki and were whisked away to the Pacific Resort, Aitutaki. This was another level altogether. And a property I’d put in the ‘bucket list’ category of hotel stays.
Firstly, being located on Aitutaki made it all the more special. As you walk through the open air lobby and get a view out onto the lagoon, it really is one of those ‘wow’ moments. Coconuts in hand, and with a flower behind our ears, we were escorted to our accommodation. A similar styled room to the Little Polynesian.
A balcony where we could watch the sun go down over the lagoon. And also reef shoes and snorkels for us to make the most of the lagoon on our doorstep. A hammock for reading your books or taking a snooze, this place is simply next level.
Breakfast was also top notch. The restaurant also takes in the stunning views of the lagoon. One thing not to be missed during a stay here is Polynesian night. Over a fantastic seafood buffet, be entertained by some traditional dancing and music. And don’t expect to just sit there. You’ll be called upon to dance no matter your lack of rhythm. I had to give my best quick knee knocking sample before I was allowed to return to my seat for dinner.
This is the perfect property for those seeking a very special stay. It’s the type of property where a proposal, an anniversary or major life celebration are commonplace. If you’ve nothing to celebrate, and simply want to experience Pacific Island luxury, that’s just fine too!
Other Aitutaki accommodation options
There’s no backpacker option on Aitutaki, and fewer accommodation choices compared with Rarotonga. However, there are still a range of properties that suit a different budget. Ranginui’s Retreat and Gina’s Garden Lodges are rated highly on value too and may be worth some consideration.
The best things to do in the Cook Islands
The Cook Islands is a stunning beach and tropical destination. You could easily plonk yourself down at the beach and hotel and enjoy the ocean breeze each day and be completely fulfilled with your visit. In fact, it appears that’s exactly what a lot of people do.
If you’re looking for something else to fill in the time, don’t despair. There are plenty of things to do in the Cook islands to enjoy.
Things to do in Rarotonga
Visit the Muri night markets
Open four nights per week, head along to these open air Muri night markets for a wide selection of food. Imagine the market is manned by a host of your Cook Island aunties! You’ll find a range of options here. Plenty of seafood, curries, home made cake and even some pizza. Our pick was the prawns in garlic butter. It would be rude to not accompany your meal with a fresh coconut too.
Just across from the markets, you’ll find Vili’s burgers. A great substitute when the markets aren’t on. Great value burgers and a cool island vibe.
Punanga Nui Market
You’ll have to structure your visit in such a way to make sure you can experience Punanga Nui market. Open Saturdays from 7am-12pm, it’s the weekend hub on Rarotonga. You’ll find buskers doing traditional Cook Islands dances, and for souvenir hunters, a huge selection.
During our visit, the Golden Ukulele Festival was on. This brought ukulele players from all over the Pacific. There’s always something on in the way of entertainment. Grab yourself a fresh fruit smoothie and enjoy the local ambience.
Go fishing
Being located in the middle of the Pacific, the fishing is understandably great. If you’re a keen angler, it won’t be hard to find a great spot to fish. Calm waters and plentiful fish, it’s the perfect place to throw a line out.
Grab a Fish Sandwich at Charlie’s
Charlie’s restaurant is an institution in Rarotonga. No Cook Islands travel guide is complete without a recommendation to visit here! Overlooking the water, you can grab a few drinks and a meal. You cannot go past Charlie’s Big Fish sandwich. Caught the same day, it’ll set you back $NZD14. Way to big for one person, but get one per person anyways! Arguably the best money you’ll spend.
Visit the Matutu Brewery
A tropical paradise and a brewery don’t sound like a logical fit. But you can check out the Matutu Brewery. Enjoy a tour by one of the brewers, and of course a beer whilst you’re there.
Things to do in Aitutaki
Enjoy the lagoon
The lagoon in Aitutaki is simply stunning. The water is warm, filled with colourful fish, coral and starfish. Wading out into the lagoon is a delight you’ll remember long after your visit. Throw on a snorkel and you can get up close and personal with all sorts of underwater sea creatures.
Wherever you stay on the island, get out and into the lagoon.
Take a day trip
We took a day trip with Teking Tours. This had to be one of the best things to do in the Cook Islands. It really was the highlight of our visit to Aitutaki. We did their snorkelling tour. We visited a few different spots for impeccable snorkelling. Giant clams, sun drenched sand bars and even a passport in our stamp at One Foot Island.
We were treated to a freshly caught seafood BBQ in between swimming. The outer reaches of the lagoon are untouched. Blues that you’ve probably never seen before, against deserted islands. Take your sunscreen, it gets hot out there with all of those glassy reflections!
Try some Cook Islands take-away
It wasn’t all opulent luxury on our trip. We do like to mix it up you know! Head to Mango’s Take-away for a selection of home cooked burgers, pizza and pasta. The burgers started at $6. Big enough to feed a small family, so it’s a value option!
AIT Aquila Take-away adjoins the General Store. You’ll find burgers, deep fried goods, chicken curries and fresh fish meals available at very reasonable prices. Sit outside in the shade and watch the scooters whizz by among the road lined with palm trees.
And if we haven’t convinced you, check out this awesome video from Cook Islands tourism that might nudge you over the edge!
Other Cook Islands travel guide notes
Are the Cook Islands a country?
The Cook Islands are a self-governing territory with a free association with New Zealand. This means that all Cook Islanders have access to citizenship in New Zealand. New Zealanders don’t have the same reciprocal rights however.
Rugby League lovers rejoice
For those that love Rugby League, you’ll have something to discuss with locals. Rugby League is the national sport of the Cook Islands. Former NRL players Kevin Iro and Matt Rua hail from the Cook Islands, and the sport continues to grow in popularity.
Everything is on island time
Let’s be clear. You’re in an island paradise, and things happen…slowly. And that’s OK. But remember that whilst you’re here. If that bus is 10 minutes late, it’s OK. It’ll be there soon. Leave the big city expectations at home.
Cook Islands currency
The Cook Islands accept New Zealand dollars. However you might not be aware that there is actually a Cook Islands currency. You’re likely to get some Cook Islands dollars as change too if you spend in the markets.
One novel souvenir to keep an eye out for is the $2 Cook Island coin. The only coin I’ve ever seen in the shape of a triangle. It’s my favourite piece of currency I’ve ever seen.
Keep some cash with you at all times
Speaking of cash, it’s probably unsurprising that you’ll need some cash for spending money. Markets and local stores still heavily favour cash, so be sure to have some on hand.
Looking for a supermarket in Rarotonga?
You’ll find a handful of general stores dotted around Rarotonga. You’ll also find a Wigmore’s superstore on the south side of the island. Foodland is located on the north side. Here you’ll find all your provisions, but the locally run general stores have a good mix of basics too.
Did you find our Cook Islands travel guide useful? It’s such a magnificent destination. We’d love to hear your stories if you’ve been!
