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The Cook Islands sway to their own languorous beat. Then, it’s hard not to slow your pace in an archipelago devoid of traffic lights (and, for that matter, any real traffic — unless you count scooters and chickens). For our specialists, the Cook Islands’ appeal goes beyond their quintessentially South Pacific vistas, white-sand beaches, rainforest, and mint-blue ocean. It’s their unhurried lifestyle, lack of international chains, and thriving community traditions that really make a holiday to the Cook Islands.
You could explore the mountainous interior of Rarotonga, the main island, as well as its coast, on your Cook Islands holiday. Our specialists will also suggest ways to delve into islander culture, such as attending an umu feast (which is cooked in a traditional earth oven) or listening to choral singing at a church service. They’ll also steer you toward Aitutaki, an atoll with a turquoise lagoon ideal for snorkelling, diving, bonefishing, and simply idling.
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Best time to visit
Our specialists advise on the best months to visit the Cook Islands, including information about climate, events and festivals.
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Useful information for planning your holiday in the Cook Islands
What language is spoken in the Cook Islands?
Cook Islands Māori (Rarotongan) is the country’s official language, although English is widely spoken and understood.
What's the currency of the Cook Islands?
The Cook Islands use the New Zealand dollar (NZD) but also issue their own banknotes and coins. Although these notes and coins have the same value as New Zealand dollars, they can only be used in the Cook Islands.
What food and drink should I try in the Cook Islands?
Along with an abundance of fresh fish and tropical fruit and vegetables, there are a range of local dishes worth trying while in the Cook Islands. The most renowned food event is the umukai, an elaborate local feast where meat, fish and vegetables are slowly cooked in an underground oven. Hotels may also host ‘island night’ buffets where you can sample local delicacies such as rori (sea cucumber), rukau (taro leaves), ika mata (marinated raw fish), or curried octopus. If you have a kitchen in your hotel, visit the local markets to buy fresh fish or produce.
Although kava was once the traditional drink in the islands, it’s now reserved for special occasions, though you’ll sometimes be offered a chance to try it at village welcoming ceremonies. Local beers often have a light, fruity taste reflecting the traditional homebrew, tumunu, which was made from oranges, bananas, or paw paw.
How much should I tip in the Cook Islands?
Tipping is not customary in the Cook Islands, and it’s frowned upon to haggle over prices.
Where can I find the latest travel advice for the Cook Islands?
For the latest travel advice for the Cook Islands, including entry requirements, health information, and the safety and security situation, please refer to the Foreign, Commonwealth & Development Office website.
What can I experience in the Cook Islands?
Flung out into the ocean, the Cook Islands offer all the white sands, turquoise seas, and South Pacific romance you could ask for, but it’s the unhurried lifestyle, rich traditional culture, and lack of large international chain resorts that really set it apart. You could cruise across the Muri Lagoon in a glass-bottomed boat, take a 4x4 trip deep into the volcanic mountains, trek across Rarotonga’s lush interior and learn about ancestral medicine, or visit a lost village for an insight into traditional Polynesian culture. It’s also possible to take a day trip to Aitutaki to snorkel on a pristine coral atoll, go fishing or simply relax in utter serenity.
Where can I stay in the Cook Islands?
Places to stay in the Cook Islands are smaller and more intimate than in other South Pacific destinations with boutique resorts and sleek retreats offering all the luxury without the crowds. The choice is most varied in Rarotonga where you’ll find everything from pool-side thatched villas to intimate resorts with smart, modern design. You’ll also find a good range of places to stay on remote Aitutaki from Polynesian-style retreats with multiple pools and a full range of water sports to simple bungalows set in tropical gardens. On more remote islands such as Atiu or Mangaia, the choice of places to stay is often simple and rustic but what you might miss in facilities is more than compensated for by the off-the-beaten-track experience. For some ideas, take a look at our collection of places to stay in the Cook Islands.
Where should I go in the Cook Islands?
Visitors to the Cook Islands arrive on the main island of Rarotonga, and most stay right there to enjoy is powder-soft beaches, lush forests, volcanic peaks and thriving small communities. Rarotonga is easy to get around and you can combine lazy days on the beach with visits to local sights such as the Maire Nui Botanical Gardens, the Cook Islands Library and Museum, or the Matutu Brewery. You can also snorkel in a marine reserve, visit the rock formations at Black Rock Beach, or climb to Te Rua Manga (the Needle), a towering volcanic plug in the heart of the island. Getting away from Rarotonga, you could visit the blissful atoll of Aitutaki for diving, snorkeling and bone fishing, or head off to more remote islands such as Atiu or Mangaia to experience traditional life on the islands.
When are the market days on the Cook Islands?
The Punanga Nui Market in Avarua, Rarotonga’s main town, takes place on Saturday mornings from about 8am until 12 noon. It’s a great place to shop for food, try traditional dishes, or buy flower garlands, pareus (sarongs), pearls or local crafts. The market also has a stage with live music and dance performances from 10am.
The evening market at Muri Beach Village takes place on Tuesdays, Wednesdays, and Thursdays from 5pm and features local food trucks and barbecues serving everything from pan-fried fish to seafood curry, garlic prawns and paw paw salad. It’s popular, so come early and bring cash.
Where are the best places to dive and snorkel on the Cook Islands?
Rarotonga and Aitutaki are some of the best places to dive and snorkel in the Cook Islands. Each island has more than 20 named dive sites and a choice of wreck dives, cave dives, drop offs, swim throughs, sinkholes and even lava tubes to explore. You can expect to see a wide range of tropical fish such as lionfish, parrotfish, and angelfish, as well as turtles, sharks and rays, nudibranchs, and anemones.
How long does it take to fly to the Cook Islands from the UK?
It takes about 33 hours to fly from the UK to the Cook Islands. Most flights route through Los Angeles and Auckland, so it’s well worth considering combining a trip to the Cook Islands with a visit to New Zealand at the same time.
What's the time zone in the Cook Islands?
The time zone in the Cook Islands is UTC-10 hours (EST-5 hours). There is no Daylight Savings Time.
What's the best way of getting around in the Cook Islands?
The best way to get around the Cook Islands is to take the local bus service when on Rarotonga. Buses run around the island in both directions, and you can simply flag buses down by waving as they pass. Some restaurants offer a complimentary pick up and drop off service for customers, otherwise there are lots of taxis available. If you wish to travel between islands in the archipelago, you’ll need to fly.
Do I need a visa to visit the Cook Islands?
UK passport holders do not need a visa to visit the Cook Islands and are granted a free visitor’s permit on arrival which is valid for 31 days. Citizens of other countries should check their visa requirements.
Do I need vaccinations to visit the Cook Islands?
Your doctor can provide you with up-to-date vaccine advice for the Cook Islands. You can also check recommended vaccinations on the Travel Health Pro website. It’s also a good idea to ensure you’re up to date with the recommended vaccinations for your home country.
What do I need to check with my passport for travel to the Cook Islands?
You need to check your passport is valid for six months after your departure from the Cook Islands and that you have at least one blank page available.
The Cook Islands in pictures
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![Aitutaki, The Cook Islands]()
Visit Aitutaki lagoon -
![Cross Island Trek with Pa, Rarotonga]()
Take a 4x4 safari -
![Snorkelling on Aitutaki, Cook Islands]()
Dive off the coasts of Rarotonga and Aitutaki -
![Hibiscus, Aitutaki]()
Experience a December parade -
![Bishop's cruise. Aitutaki]()
Cruise the lagoons -
![Local church, Rarotonga]()
Attend a church service
Our expert guides to travelling in the Cook Islands
Written by our specialists from the viewpoint of their own travels, these guides will help you decide on the shape of your own trip to the Cook Islands. Aiming to inspire and inform, we share our recommendations for how to appreciate the Cook Islands at its best.
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Honeymoons in the Cook Islands ![Aitutaki, The Cook Islands]()
Honeymoons in the Cook Islands
Honeymoons in the Cook Islands
An island paradise in the middle of the Pacific Ocean, with unspoilt beaches and volcanic peaks, the Cook Islands make an ideal destination for a honeymoon. Our specialists can advise on the best places to stay to make your holiday extra special.
Read this guide -
South Pacific cruises ![Cook's Bay, Moorea]()
South Pacific cruises
South Pacific cruises
Enjoy exploring the South Pacific islands while on a cruise with time for relaxation, activities and cultural insights.
Read this guide -
Family holidays in the South Pacific ![One Foot Island, Aitutaki, The Cook Islands]()
Family holidays in the South Pacific
Family holidays in the South Pacific
A warm Pacific island welcome and laid-back atmosphere, combined with reefs and lagoons to explore, and traditional bungalow-style accommodation make the South Pacific an ideal location for a family holiday.
Read this guide
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