cook islands safe travel

17 things you need to know before going to the Cook Islands

Jan 24, 2024 • 8 min read

These top tips on things to know before you go can help you plan the perfect trip to the Cook Islands © Matteo Colombo / Getty Images

Scattered and remote in the South Pacific, the Cook Islands are a taste of tropical perfection.

At 3234km (2009 miles) from the nearest major landmass, this is a far-flung destination for most travelers. But if you make it all the way here, you'll discover that this is a straightforward place to visit. The Cook Islanders are famously welcoming and friendly, English is widely spoken, and you'll find an easygoing mix of 21st-century sophistication and traditional Polynesian values.

Framed by the wild blue expanse of the planet’s biggest ocean, these isolated isles are one of the world's great getaways. The secret to a successful trip to the Cook Islands is to do some prep ahead of time. Here are some pre-departure tips to help you plan your time in this fascinating island nation.

1. Keep an eye on the weather in the South Pacific

The Cook Islands are warm year-round, but some seasons are better for travel than others. With drier weather and lower humidity, May to October is a great time to visit . From November to April, the weather is warmer but also wetter – however, rain showers are often short and sharp, clearing after a sudden downpour to a blue sky. December to January is the cyclone season – storms can bring heavy rain and strong winds, but the islands are not severely impacted every year.

2. Check your dates ahead of South Pacific time travel

Traveling to Rarotonga from New Zealand , flights cross the international date line, arriving in the Cook Islands on the previous day. Double-check accommodation to ensure you've booked the correct dates. Similarly, traveling back from Rarotonga to New Zealand, travelers lose a day, and arrive in Auckland the day after they departed.

3. There aren't many direct flight options

Rarotonga is linked by direct flights to Auckland, Sydney, Honolulu and Tahiti, with  Air New Zealand 's service from Auckland to Rarotonga being the only daily international option.

Once you reach Rarotonga, things get easier – Air Rarotonga , the Cooks’ national airline, has regular flights from Rarotonga to the country's Pa Enua (Outer Islands), including the popular islands of Aitutaki and ‘Atiu.

4. Avoid the Australian and Kiwi school holidays

The Cook Islands, especially Rarotonga, get very busy with vacationing families during New Zealand's and Australia's school holidays, putting pressure on prices and availability for accommodations and flights. These breaks usually fall in the two weeks following Easter, the first two weeks in July, and the first few weeks in October. The dates move slightly each year, so check the timings on New Zealand's Ministry of Education website and the education websites for Australia's different states.

Cook Islanders living in New Zealand often visit family in the islands for Christmas and New Year, and also for the annual celebrations leading up to the islands’ Constitution Day on August 4. Prices for accommodations and airfares usually increase around this time too.

5. Fresh local produce makes self-catering accommodation a good choice

Rarotonga and Aitutaki both offer all-inclusive resort accommodations, but consider renting a self-contained holiday house or beachside bungalow. Having your own fully-equipped kitchen and barbecue facilities increases the options for self-catering, and it's easy to buy local fish and pick up fresh vegetables and fruit from Rarotonga's Saturday morning Punanga Nui market. There are also well-stocked supermarkets on Rarotonga, but goods imported from New Zealand and other far-flung places can be expensive. Camping is not possible on any of the Cook Islands, but there are a couple of hostels in Rarotonga for budget travelers. 

6. Get a phone SIM on arrival for cheaper net access

Free internet access is hard to find on the Cook Islands, but Vodafone Cook Islands offers wi-fi hot spots around Rarotonga and Aitutaki that can be accessed for a reasonable cost via prepaid vouchers. Vodafone also sells a Travel eSIM package incorporating 10GB of data, 30 minutes of international calling and 300 TXTs. Vouchers and Travel SIMs are both available from Vodafone's booth at Rarotonga airport.

7. Take a credit card and carry some New Zealand dollars

New Zealand dollars are the primary currency in the Cook Islands and bills can be withdrawn from ATMs on Rarotonga and Aitutaki. Most accommodations, rental car companies and tour operators accept credit cards, but cash is essential for smaller shops and at the Punanga Nui market and Muri night markets, so carry some dollars for day-to-day use.

Change is usually given in the Cook Islands’ own coins, including the quirky triangular $2 coin. These coins can't be used as legal tender back in New Zealand, but they do make excellent souvenirs of a visit to the islands. Neither tipping nor bargaining are part of Cook Islands’ culture, and prices are fixed everywhere.

8. Sunday is a day of rest in the Cooks

In the Cook Islands, Sunday is a quiet day, most often spent with family and attending church. Many shops and businesses close for some or all of the day. If you fancy attending a Cook Islands church service, visitors are warmly welcomed. Expect to be invited to join the local congregation for refreshments at the conclusion of the service.

9. Pack casual clothes 

There's no need to pack your finest threads – the dress code in the Cook Islands is casual, and shorts, a T-shirt, and sandals or flip flops will be fine for most occasions. If you're attending church on Sunday, a collared shirt, and long trousers or a skirt are the right attire for this more formal occasion.

Lightweight hiking shoes are recommended for tackling Rarotonga's Cross-Island Track, while essentials for exploring the lagoons and beaches include reef shoes – to protect from coral cuts and the occasional stonefish – and a rash vest to keep off the tropical sun. Hats and sunglasses are also strongly recommended. Bring a long-sleeved linen shirt and trousers to guard against insect bites in the evenings.

10. Dress modestly away from the water

The Cook Islanders are a famously friendly bunch, but despite the laid-back mood, the islands are quite socially conservative, and it's not appropriate to wear beachwear away from the resort pool or lagoon. A sarong is a handy addition to a packing list to wear after swimming to avoid causing offense.

11. Learn greetings in the local language

All Cook Islanders speak excellent English, but when meeting a local, the most common greeting is kia orana – “may you live a long and fulfilling life” in Cook Islands Māori. Saying meitaki (“thank you”) is also always appreciated.

12. Slip into island time

The Cook Islands definitely operate on island time. If you're catching up with someone for coffee or a meal, it's not unknown for people to drift in a little after the time you arranged to meet. If your guests have still to arrive after 15 minutes, that's no cause for concern; just relax and enjoy Rarotonga's easygoing vibe. An exception is if you're being picked up by a tour operator, or have booked an island activity at a specific time and place; you'll be expected to be on time for these appointments.

13. Lock your car doors

In general, the Cook Islands are very safe, but opportunistic theft from rental cars parked up at beaches or other tourist spots is not unknown. Don't leave valuable items such as cameras, tablets and smartphones in the car when swimming or hiking.

14. Practice scooter safety

Renting a scooter is a popular way to get around, but it's worth checking your travel insurance to confirm you're covered for any accidents. Wearing a helmet is compulsory, vehicles drive on the left, and you'll need to complete a practical riding test – basically a series of tightish turns in a police station car park – to secure a Cook Islands’ scooter license allowing you to hire a vehicle.

Driving licenses from most countries can be used to rent a car without this extra requirement. Note that island roads are not well lit, and riding a scooter after dark is not recommended due to the antics of wandering chickens and the occasional over-excited dog.

15. Check local currents before jumping in the water

Always ask a local if the water is safe before you go swimming, as some parts of Rarotonga's lagoon have strong currents, particularly near the Rutaki, Papua and Avaavaroa passages. Rarotonga is also susceptible to tsunamis following volcanic and seismic activity elsewhere in the South Pacific – if warning sirens sound, follow everyone else and evacuate to higher ground. Evacuation routes are indicated by signs all around the island.

16. Protect yourself from dengue fever

While there is no malaria on the islands, dengue fever is also transferred by mosquitoes and it's present on Rarotonga – the last big outbreak was in 2021. There's no vaccine or prophylaxis for the virus so be sure to apply insect repellent and keep your accommodations insect-proof using door and window screens. If you are unlucky enough to catch dengue, seek medical attention, as the hemorrhagic form of the illness can be serious.

17. Look after your ears

The combination of frequent swimming and a humid tropical climate can give rise to “swimmer's ear” and other infections of the outer ear canal. Always dry your ears carefully after swimming, and pack ear drops in a compact first-aid kit.

This article was first published April 2022 and updated January 2024

Explore related stories

Destination Practicalities

Mar 30, 2024 • 4 min read

Who wouldn't jump at the chance to visit the Emerald Isle? Here’s how to check if you need a visa before setting off on your Irish adventure. 

Mar 15, 2024 • 17 min read

Jan 17, 2024 • 8 min read

Jan 5, 2024 • 20 min read

Nov 27, 2023 • 7 min read

Nov 22, 2023 • 5 min read

Nov 17, 2023 • 10 min read

Oct 31, 2023 • 7 min read

Oct 22, 2023 • 7 min read

Oct 18, 2023 • 6 min read

Search Smartraveller

Cook Islands

Latest update.

Exercise normal safety precautions in the Cook Islands.

Cook Islands (PDF 189.59 KB)

Pacific (PDF 1.22 MB)

Local emergency contacts

Emergency services, fire and rescue services, medical emergencies.

Call Rarotonga Hospital on 22 664 or email  [email protected]

Call 22 499 or email  [email protected]

Advice levels

• The Cook Islands' crime rate is low. Thieves sometimes target tourists, especially at the beach. Watch out for your belongings. 
• Don't leave valuables in motor scooters or motorcycles.
• Cyclone season is from November to April, but severe storms can happen anytime. Know your accommodation's evacuation plan and your nearest shelter.
• Earthquakes and tsunamis occur in the Cook Islands. Rarotonga has tsunami alert signs. If there's an alert, follow the advice of your host or hotel and local officials. Move to higher ground if you're near the beach or low-lying areas.

Full travel advice:  Safety

• Insect-borne illnesses, including dengue and chikungunya, are present in the Cook Islands. Ensure your accommodation is insect-proof. Use insect repellent.
• The Cook Islands has reported cases of Zika virus. If you're pregnant, discuss your travel plans with your doctor.
• Waterborne, foodborne, parasitic, and other infectious diseases are common. Drink only boiled or bottled water. Avoid raw or undercooked food.
• Medical facilities are limited, especially on outer islands. You'll need medical evacuation to New Zealand or Australia if you're seriously ill or injured. Check your travel insurance covers this.

Full travel advice:  Health

• If you're driving, monitor your alcohol intake.
• The Cook Islands' standards of dress and behaviour are modest. Be careful not to offend, especially outside resort areas. Ask locals if you're unsure of customs.

Full travel advice:  Local laws

• You don't need a visa for a tourist visit of up to 90 days. In other situations, you'll need a visa.
• Entry and exit conditions can change at short notice. Contact the Cook Islands  Ministry of Foreign Affairs and Immigration  for the latest details.
• The Cook Islands has two official currencies: Cook Islands Dollar (CKD) and the New Zealand Dollar (NZD). You can't exchange Cook Islands dollars outside the country. The airport has a currency exchange bureau.

Full travel advice:  Travel

Local contacts

• The  Consular Services Charter  details what the Australian Government can and can't do to help you overseas.
• For consular assistance, contact the  Australian High Commission in Rarotonga, Cook Islands.
• To stay up to date with local information, follow the Australian High Commission's  Facebook  account. 

Full travel advice:  Local contacts

Full advice

Petty crime.

The crime rate is low in the Cook Islands. Most crime is opportunistic, however, sometimes thieves target travellers. Watch your belongings.

Thieves may target items:

• on the beach
• left unsecured, such as valuables stored in motor scooters or motorcycles

Occasionally, travellers are  assaulted . Look out for suspicious behaviour.

Cyber security

You may be at risk of cyber-based threats during overseas travel to any country. Digital identity theft is a growing concern. Your devices and personal data can be compromised, especially if you’re connecting to Wi-Fi, using or connecting to shared or public computers, or to Bluetooth.

Social media can also be risky in destinations where there are social or political tensions, or laws that may seem unreasonable by Australian standards. Travellers have been arrested for things they have said on social media. Don't comment on local or political events on your social media.

More information: 

• Cyber security when travelling overseas

Terrorism is a threat worldwide.

More information:

Tours and adventure activities

Transport and tour operators don't always follow safety and maintenance standards. This includes:

• tours and travel between islands
• adventure activities, such as scuba diving

If you plan to do an  adventure activity :

• check if your travel insurance policy covers it
• ask about and insist on minimum safety requirements
• always use available safety gear, such as life jackets or seatbelts

If proper safety equipment isn't available, use another provider.

Swimming safety

Some swimmers have died because of strong tides and breaks in the reefs.

Ask local residents and tour operators about safe swimming and water sports areas.

There are no lifeguards on beaches.

Wildlife safety

Be aware of local wildlife. 

Dogs are common in Rarotonga. Some are aggressive, travel in packs and have bitten people. If you're bitten or scratched, seek medical help immediately.

Be mindful of dogs when walking, cycling or running. Don't approach, touch or feed them. 

Be aware when driving, wandering animals are common on the roads.

Climate and natural disasters

The Cook Islands experiences  natural disasters  and  severe weather , such as:

• cyclones and tropical storms
• earthquakes

If there's a natural disaster or warning:

• secure your passport in a safe, waterproof place
• monitor local media such as the  Global Disaster Alert and Coordination System
• follow the advice of local authorities
• keep in touch with your friends and family

If you're travelling after a natural disaster, contact your tour operator or airline to find out if services are affected.  

Cyclones and severe weather

Cyclone season is from November to April. Tropical storms and cyclones can happen in any month.

The direction and strength of cyclones can change suddenly.

Tropical storms and cyclones can:

• cause flooding and landslides
• disrupt essential services, such as water, electricity and communications

If there's a cyclone or severe tropical storm:

• you may get stuck in the area
• flights could be delayed or suspended
• available flights may fill quickly
• adequate shelter may not be available
• ports may close

Monitor weather updates and warnings:

• Fiji Meteorological Service
• World Meteorological Organisation Severe Weather Information Centre
• Emergency Management Cook Islands Facebook  
• Australia High Commission Facebook

If a cyclone is approaching:

• know the evacuation plan for your hotel or cruise ship
• identify your local shelter
• stock up on bottled water
• Surviving cyclones: Preparation and safety procedures

Earthquakes and tsunamis

The Cook Islands can experience earthquakes and tsunamis.

Evacuation signs in Rarotonga will direct you if there's a tsunami alert.

If there's an earthquake or a tsunami alert:

• take directions from your host or hotel
• monitor the  Pacific Tsunami Warning Center  and local sources
• move to higher ground if you're near the beach or in a low-lying area

Travel insurance

Get comprehensive  travel insurance  before you leave. 

Your policy needs to cover all overseas medical costs, including medical evacuation. The Australian Government won't pay for these costs. 

If you can't afford travel insurance, you can't afford to travel. This applies to everyone, no matter how healthy and fit you are.

If you're not insured, you may have to pay many thousands of dollars up-front for medical care.

• what activities and care your policy covers
• that your insurance covers you for the whole time you'll be away
• any exclusions to your policy

Ensure you have appropriate insurance cover if you plan to undertake higher-risk activities like diving, off-roading, hiking or other adventure-based activities.

Physical and mental health

Consider your physical and mental health before you travel, especially if you have an existing medical condition.

See your doctor or travel clinic to:

• have a basic health check-up
• ask if your travel plans may affect your health
• plan any vaccinations you need

Do this at least 8 weeks before you leave.

If you have immediate concerns for your welfare, or the welfare of another Australian, call the 24-hour Consular Emergency Centre on +61 2 6261 3305 or contact your nearest Australian Embassy, High Commission or Consulate  to discuss counselling hotlines and services available in your location.

• General health advice
• Healthy holiday tips  (Healthdirect Australia)

Medications

Not all medication available over the counter or by prescription in Australia is available in other countries. Some may even be considered illegal or a controlled substance, even if prescribed by an Australian doctor.

Some medications, such as those used to treat attention deficit hyperactivity disorder (ADHD) are illegal in the Cook Islands. If you are unsure, contact the Cook Islands  Ministry of Foreign Affairs and Immigration  well in advance of your planned travel.

If you plan to bring over-the-counter (OTC) or prescription medication, ensure you bring enough for the duration of your trip and carry it in its original packaging. Carry a copy of your prescription or a letter from your doctor stating:

• what the medication is
• your required dosage
• that it's for personal use
• Travelling with medication and medical equipment

Health risks

Insect-borne diseases.

The  Cook Islands Ministry of Health  continues to monitor for dengue and other insect-borne outbreaks.

Cases of disease spread by mosquitoes include:

• chikungunya

Serious outbreaks sometimes occur.

To protect yourself from disease:

• make sure your accommodation is insect-proof
• use insect repellent
• wear long, loose, light-coloured clothing

If you're pregnant, discuss travel plans and health risks with your doctor before you travel.

• Infectious diseases

Other health risks

Waterborne, foodborne, parasitic and other infectious diseases are found in the Cook Islands. These include:

To protect yourself from illness:

• drink boiled water or bottled water with sealed lids
• avoid ice cubes
• avoid uncooked and undercooked food, such as salads

Get medical advice if you suspect food poisoning or have a fever or diarrhoea.

Medical care

Medical facilities.

Medical facilities are limited, especially on outer islands. 

Treatment can be expensive. Hospitals and medical facilities may ask for payment before treating you. 

You may need to be evacuated to New Zealand or Australia if you become seriously ill or injured. Medical evacuation can be very expensive.

Cook Islanders who hold an Australian Passport but don't hold a New Zealand passport, don't qualify for urgent patient referrals (medical evacuations) to New Zealand. Ensure your travel insurance provides appropriate cover for your situation.

No hyperbaric or decompression chambers are available. If you need to be treated for decompression sickness, you'll be evacuated to the nearest treatment centre in either Tahiti or New Zealand.

Registered dive companies carry basic treatment equipment to meet Professional Association of Diving Instructors (PADI) standards.

• Ministry of Health

You're subject to all local laws and penalties, including those that may appear harsh by Australian standards. Research local laws before travelling.

If you're arrested or jailed, the Australian Government will do what it can to help you under our  Consular Services Charter . But we can't get you out of trouble or out of jail.

Penalties for carrying or using even small amounts of illegal drugs are severe. They may include fines and prison sentences.

• Carrying or using drugs

Australian laws

Some Australian criminal laws still apply when you're overseas. If you break these laws, you may face prosecution in Australia.

• Staying within the law and respecting customs

Dual citizenship

• Dual nationals

Local customs

Standards of dress and behaviour are modest.

Be careful not to offend, especially outside resort areas, when visiting towns, villages and the outer islands.

Ask for local advice if you're unsure of any customs.

Visas and border measures

Every country or territory decides who can enter or leave through its borders. For specific information about the evidence you'll need to enter a foreign destination, check with the nearest embassy, consulate or immigration department of the destination you're entering. 

You don't need a visa for tourist visit up to 90 days. Authorities will issue a visitor visa on arrival. There is no fee for a visitor visa.

To enter the Cook Islands, you'll need to show proof of:

• an onward or return ticket
• sufficient funds for your stay
• arranged accommodation

In other situations, you'll need a visa.

Entry and exit conditions can change at short notice. 

Travelling with a Criminal Conviction

If you have a criminal conviction, contact the Cook Islands  Ministry of Foreign Affairs and Immigration  ahead of your intended travel. Immigration Cook Islands will review cases with external agencies. Failure to declare could impact travel in the future. 

Some countries won't let you enter unless your passport is valid for 6 months after you plan to leave that country. This can apply even if you're just transiting or stopping over.

Some foreign governments and airlines apply the rule inconsistently. You may receive conflicting advice from different sources.

You can end up stranded if your passport is not valid for more than 6 months.

The Australian Government does not set these rules. Check your passport's expiry date before you travel. If you're not sure it'll be valid for long enough, consider getting a new passport .

Lost or stolen passport

Your passport is a valuable document. It's attractive to people who may try to use your identity to commit crimes.

Some people may try to trick you into giving them your passport. Always keep it in a safe place.

If your passport is lost or stolen, tell the Australian Government as soon as possible:

• In Australia, contact the  Australian Passport Information Service .
• If you're overseas, contact the nearest  Australian embassy or consulate .

Passport with ‘X’ gender identifier

Although Australian passports comply with international standards for sex and gender, we can’t guarantee that a passport showing 'X' in the sex field will be accepted for entry or transit by another country. Contact the nearest  embassy, high commission or consulate of your destination  before you arrive at the border to confirm if authorities will accept passports with 'X' gender markers.

• LGBTI travellers

Cook Islands has 2 official currencies:

• Cook Islands Dollar (CKD)
• New Zealand Dollar (NZD)

Cook Islands dollars can only be exchanged in the Cook Islands.

The bank at the airport can change currency.

Most shops and hotels accept credit cards.

ATMs are limited outside Rarotonga and Aitutaki.

Before you leave, ask your bank if your cards will work overseas.

Local travel

Driving permit.

You can use a valid Australian driver's licence for up to 6 months.

You can only drive vehicles covered by your licence. For example, with an Australian car licence you can drive a car but not a motor scooter.

If you're staying longer than 6 months, you can get a Cook Islands driver's licence from the Cook Islands Police Department in Rarotonga.

Road travel

Driving can be dangerous, particularly at night.

Hazards include poorly maintained roads, line markings, street lighting and stray animals.

If you plan to drive in the Cook Islands, check local traffic laws and practices.

• Driving or riding

Motorcycles

Motorcyclists are hospitalised after many traffic accidents. 

You can get a temporary motorbike or motor scooter licence in the Cook Islands. To apply, you must:

• sit a practical test at the police headquarters in Avarua
• show your current Australian driver's licence and passport

Queues can be long. Be prepared to wait.

Always wear a helmet.

If you don't follow the local laws, your insurance policy may not cover you.

If you want to ride a motorbike:

• check that your travel insurance covers it
• learn local laws
• don't drink alcohol and ride

Only use registered taxis, arrange one through your hotel or resort.

Public transport

Limited buses are available on Rarotonga.

Public transport  is limited on other islands.

Travelling by boat can be dangerous.

To reduce your risk on boats:

• use your own life jacket
• carry an emergency position indicating radio beacon (EPIRB) and satellite phone
• avoid single-engine boats
• travel in a group of boats that are no more than half full
• tell someone you trust about your plans, including when you expect to return
• Travelling by boat

DFAT doesn't provide information on the safety of individual commercial airlines or flight paths.

Emergencies

Depending on what you need, contact your:

• family and friends
• travel agent
• insurance provider

Always get a police report when you report a crime.

Your insurer should have a 24-hour emergency number.

Consular contacts

Check the  Consular Services Charter  for what the Australian Government can and can't do to help you overseas.

For consular assistance, contact the Australian High Commission in Rarotonga . 

Australian High Commission, Rarotonga

Philatelic Building  Takuvaine Road Avarua, Rarotonga

Phone: +68 2 73379   Email: [email protected] Website: cookislands.highcommission.gov.au Facebook:  Australian High Commission, Cook Islands

Check the High Commission's website for details about opening hours and any temporary closures.

24-hour Consular Emergency Centre

In a consular emergency, if you can't contact the High Commission, call the 24-hour Consular Emergency Centre on:

• +61 2 6261 3305 from overseas
• 1300 555 135 in Australia

Travelling to Cook Islands?

Sign up to get the latest travel advice updates..

Be the first to know official government advice when travelling.

• Skip to main content
• Skip to "About this site"

Language selection

Search travel.gc.ca.

Help us to improve our website. Take our survey !

COVID-19: travel health notice for all travellers

Cook Islands travel advice

Latest updates: Health - editorial update

Last updated: March 13, 2024 16:09 ET

On this page

Safety and security, entry and exit requirements, laws and culture, natural disasters and climate, cook islands - take normal security precautions.

Take normal security precautions in the Cook Islands

Back to top

Petty crime, such as pickpocketing and purse snatching, occurs. Violent crime is rare.

Ensure that your personal belongings, including your passport and other travel documents, are secure at all times.

Water activities

Lifeguards don’t usually supervise beaches. Tidal changes can cause powerful currents in the many coastal lagoons that surround the islands. Riptides are common. Several drownings occur each year.

Rescue services may not be consistent with international standards.

• Consult residents and tour operators for information on possible hazards and safe swimming areas
• Wear reef shoes to protect yourself against coral cuts and stonefish
• Follow the instructions and warnings of local authorities

Tour operators may not adhere to international standards.

If you undertake adventure sports, such as diving:

• choose a well-established and reputable company that has insurance
• ensure that your travel insurance covers the recreational activities you choose

If in doubt concerning the safety of the installation or equipment, don’t use them.

Water safety abroad

Adventure tourism

If you engage in adventure tourism:

• never do so alone
• always hire an experienced guide from a reputable company
• buy travel insurance that includes helicopter rescue and medical evacuation
• ensure that your physical condition is good enough to meet the challenges of your activity
• ensure that you’re properly equipped
• ensure that you’re well informed about weather and other conditions that may pose a hazard
• inform a family member or friend of your itinerary
• obtain detailed information on each activity before setting out

Stray animals

Stray dogs are common throughout the islands.

Don’t approach or feed them since they could be aggressive.

Road safety

Road conditions and road safety can vary greatly throughout the country.

Coastal roads on Rarotonga are paved but are poorly maintained and lit. Driving conditions may be hazardous during the rainy season.

Traffic accidents involving motorcycles are common.

• Avoid driving after dark
• Be particularly vigilant during the rainy season
• Be mindful of stray animals

Public transportation

Buses are available on Rarotonga but service may be irregular.

Taxis are generally safe. Some drivers may overcharge their clients.

• Use only officially marked taxis
• Negotiate fares in advance or insist that the driver use the meter

There is a ferry service between certain islands.

Ferry accidents may occur due to the overloading and poor maintenance of some vessels.

Don’t board vessels that appear overloaded or unseaworthy.

We do not make assessments on the compliance of foreign domestic airlines with international safety standards.

Information about foreign domestic airlines

Every country or territory decides who can enter or exit through its borders. The Government of Canada cannot intervene on your behalf if you do not meet your destination’s entry or exit requirements.

We have obtained the information on this page from the authorities of the Cook Islands. It can, however, change at any time.

Verify this information with the  Foreign Representatives in Canada .

Entry requirements vary depending on the type of passport you use for travel.

Before you travel, check with your transportation company about passport requirements. Its rules on passport validity may be more stringent than the country’s entry rules.

Regular Canadian passport

Your passport must be valid for at least 6 months beyond the date you expect to leave the Cook Islands.

Passport for official travel

Different entry rules may apply.

Official travel

Passport with “X” gender identifier

While the Government of Canada issues passports with an “X” gender identifier, it cannot guarantee your entry or transit through other countries. You might face entry restrictions in countries that do not recognize the “X” gender identifier. Before you leave, check with the closest foreign representative for your destination.

Other travel documents

Different entry rules may apply when travelling with a temporary passport or an emergency travel document. Before you leave, check with the closest foreign representative for your destination.

Useful links

• Foreign Representatives in Canada
• Canadian passports

Tourist visa: not required for stays up to 31 days Business visa: required

Other entry requirements

Customs officials may ask you to show them a return or onward ticket and proof of sufficient funds to cover your stay.

Yellow fever

Learn about potential entry requirements related to yellow fever (vaccines section).

Children and travel

Learn more about travelling with children .

Relevant Travel Health Notices

• Global Measles Notice - 13 March, 2024
• Zika virus: Advice for travellers - 31 August, 2023
• COVID-19 and International Travel - 13 March, 2024

This section contains information on possible health risks and restrictions regularly found or ongoing in the destination. Follow this advice to lower your risk of becoming ill while travelling. Not all risks are listed below.

Consult a health care professional or visit a travel health clinic preferably 6 weeks before you travel to get personalized health advice and recommendations.

Routine vaccines

Be sure that your  routine vaccinations , as per your province or territory , are up-to-date before travelling, regardless of your destination.

Some of these vaccinations include measles-mumps-rubella (MMR), diphtheria, tetanus, pertussis, polio, varicella (chickenpox), influenza and others.

Pre-travel vaccines and medications

You may be at risk for preventable diseases while travelling in this destination. Talk to a travel health professional about which medications or vaccines may be right for you, based on your destination and itinerary. 

Yellow fever is a disease caused by a flavivirus from the bite of an infected mosquito.

Travellers get vaccinated either because it is required to enter a country or because it is recommended for their protection.

• There is no risk of yellow fever in this country.

Country Entry Requirement*

• Proof of vaccination is not required to enter this country.

Recommendation

• Vaccination is not recommended.

* It is important to note that country entry requirements may not reflect your risk of yellow fever at your destination. It is recommended that you contact the nearest diplomatic or consular office of the destination(s) you will be visiting to verify any additional entry requirements.

About Yellow Fever

Yellow Fever Vaccination Centres in Canada

There is a risk of hepatitis A in this destination. It is a disease of the liver. People can get hepatitis A if they ingest contaminated food or water, eat foods prepared by an infectious person, or if they have close physical contact (such as oral-anal sex) with an infectious person, although casual contact among people does not spread the virus.

Practise  safe food and water precautions and wash your hands often. Vaccination is recommended for all travellers to areas where hepatitis A is present.

Measles is a highly contagious viral disease. It can spread quickly from person to person by direct contact and through droplets in the air.

Anyone who is not protected against measles is at risk of being infected with it when travelling internationally.

Regardless of where you are going, talk to a health care professional before travelling to make sure you are fully protected against measles.

  Hepatitis B is a risk in every destination. It is a viral liver disease that is easily transmitted from one person to another through exposure to blood and body fluids containing the hepatitis B virus.  Travellers who may be exposed to blood or other bodily fluids (e.g., through sexual contact, medical treatment, sharing needles, tattooing, acupuncture or occupational exposure) are at higher risk of getting hepatitis B.

Hepatitis B vaccination is recommended for all travellers. Prevent hepatitis B infection by practicing safe sex, only using new and sterile drug equipment, and only getting tattoos and piercings in settings that follow public health regulations and standards.

Coronavirus disease (COVID-19) is an infectious viral disease. It can spread from person to person by direct contact and through droplets in the air.

It is recommended that all eligible travellers complete a COVID-19 vaccine series along with any additional recommended doses in Canada before travelling. Evidence shows that vaccines are very effective at preventing severe illness, hospitalization and death from COVID-19. While vaccination provides better protection against serious illness, you may still be at risk of infection from the virus that causes COVID-19. Anyone who has not completed a vaccine series is at increased risk of being infected with the virus that causes COVID-19 and is at greater risk for severe disease when travelling internationally.

Before travelling, verify your destination’s COVID-19 vaccination entry/exit requirements. Regardless of where you are going, talk to a health care professional before travelling to make sure you are adequately protected against COVID-19.

 The best way to protect yourself from seasonal influenza (flu) is to get vaccinated every year. Get the flu shot at least 2 weeks before travelling.  

 The flu occurs worldwide. 

•  In the Northern Hemisphere, the flu season usually runs from November to   April.
•  In the Southern Hemisphere, the flu season usually runs between April and   October.
•  In the tropics, there is flu activity year round. 

The flu vaccine available in one hemisphere may only offer partial protection against the flu in the other hemisphere.

The flu virus spreads from person to person when they cough or sneeze or by touching objects and surfaces that have been contaminated with the virus. Clean your hands often and wear a mask if you have a fever or respiratory symptoms.

In this destination, rabies  may be present in some wildlife species, including bats. Rabies is a deadly disease that spreads to humans primarily through bites or scratches from an infected animal. 

If you are bitten or scratched by an animal while travelling, immediately wash the wound with soap and clean water and see a health care professional. 

Before travel, discuss rabies vaccination with a health care professional. It may be recommended for travellers who will be working directly with wildlife. 

Safe food and water precautions

Many illnesses can be caused by eating food or drinking beverages contaminated by bacteria, parasites, toxins, or viruses, or by swimming or bathing in contaminated water.

• Learn more about food and water precautions to take to avoid getting sick by visiting our eat and drink safely abroad page. Remember: Boil it, cook it, peel it, or leave it!
• Avoid getting water into your eyes, mouth or nose when swimming or participating in activities in freshwater (streams, canals, lakes), particularly after flooding or heavy rain. Water may look clean but could still be polluted or contaminated.
• Avoid inhaling or swallowing water while bathing, showering, or swimming in pools or hot tubs. 

Insect bite prevention

Many diseases are spread by the bites of infected insects such as mosquitoes, ticks, fleas or flies. When travelling to areas where infected insects may be present:

• Use insect repellent (bug spray) on exposed skin
• Cover up with light-coloured, loose clothes made of tightly woven materials such as nylon or polyester
• Minimize exposure to insects
• Use mosquito netting when sleeping outdoors or in buildings that are not fully enclosed

To learn more about how you can reduce your risk of infection and disease caused by bites, both at home and abroad, visit our insect bite prevention page.

Find out what types of insects are present where you’re travelling, when they’re most active, and the symptoms of the diseases they spread.

There is a risk of chikungunya in this country.  The risk may vary between regions of a country.  Chikungunya is a virus spread through the bite of an infected mosquito. Chikungunya can cause a viral disease that typically causes fever and pain in the joints. In some cases, the joint pain can be severe and last for months or years.

Protect yourself from mosquito bites at all times. There is no vaccine available for chikungunya.

• In this country,   dengue  is a risk to travellers. It is a viral disease spread to humans by mosquito bites.
• Dengue can cause flu-like symptoms. In some cases, it can lead to severe dengue, which can be fatal.
• The level of risk of dengue changes seasonally, and varies from year to year. The level of risk also varies between regions in a country and can depend on the elevation in the region.
• Mosquitoes carrying dengue typically bite during the daytime, particularly around sunrise and sunset.
• Protect yourself from mosquito bites . There is no vaccine or medication that protects against dengue.

Zika virus is a risk in this country. 

Zika virus is primarily spread through the bite of an infected mosquito. It can also be sexually transmitted. Zika virus can cause serious birth defects.

During your trip:

• Prevent mosquito bites at all times.
• Use condoms correctly or avoid sexual contact, particularly if you are pregnant.

If you are pregnant or planning a pregnancy, you should discuss the potential risks of travelling to this destination with your health care provider. You may choose to avoid or postpone travel. 

For more information, see Zika virus: Pregnant or planning a pregnancy.

Animal precautions

Some infections, such as rabies and influenza, can be shared between humans and animals. Certain types of activities may increase your chance of contact with animals, such as travelling in rural or forested areas, camping, hiking, and visiting wet markets (places where live animals are slaughtered and sold) or caves.

Travellers are cautioned to avoid contact with animals, including dogs, livestock (pigs, cows), monkeys, snakes, rodents, birds, and bats, and to avoid eating undercooked wild game.

Closely supervise children, as they are more likely to come in contact with animals.

Person-to-person infections

Stay home if you’re sick and practise proper cough and sneeze etiquette , which includes coughing or sneezing into a tissue or the bend of your arm, not your hand. Reduce your risk of colds, the flu and other illnesses by:

•   washing your hands often
• avoiding or limiting the amount of time spent in closed spaces, crowded places, or at large-scale events (concerts, sporting events, rallies)
• avoiding close physical contact with people who may be showing symptoms of illness 

Sexually transmitted infections (STIs) , HIV , and mpox are spread through blood and bodily fluids; use condoms, practise safe sex, and limit your number of sexual partners. Check with your local public health authority pre-travel to determine your eligibility for mpox vaccine.  

Medical services and facilities

Healthcare is available on Rarotonga but is limited on the other islands.

Healthcare providers may require upfront payment.

Medical evacuation can be very expensive and you may need it in case of serious illness or injury.

Make sure you get travel insurance that includes coverage for medical evacuation and hospital stays.

Travel health and safety

Keep in Mind...

The decision to travel is the sole responsibility of the traveller. The traveller is also responsible for his or her own personal safety.

Be prepared. Do not expect medical services to be the same as in Canada. Pack a   travel health kit , especially if you will be travelling away from major city centres.

You must abide by local laws.

Learn about what you should do and how we can help if you are arrested or detained abroad .

Penalties for possession, use or trafficking of illegal drugs are severe. Convicted offenders can expect jail sentences and heavy fines.

Drugs, alcohol and travel

Dress and behaviour

To avoid offending local sensitivities:

• dress conservatively
• behave discreetly
• respect religious and social traditions

2SLGBTQI+ travellers

The law of the Cook Islands criminalizes sodomy between persons of the same sex. If you are convicted, you could face imprisonment.

2SLGBTQI+ travellers could also be discriminated against or detained based on their sexual orientation, gender identity, gender expression or sex characteristics. They may be accused of committing indecent acts.

2SLGBTQI+ travellers should carefully consider the risks of travelling to the Cook Islands.

Travel and your sexual orientation, gender identity, gender expression and sex characteristics

Dual citizenship

Dual citizenship is legally recognized in New Zealand.

If you are a Canadian citizen, but also a citizen of New Zealand, our ability to offer you consular services may be limited while you're there. You may also be subject to different entry/exit requirements .

Travellers with dual citizenship

International Child Abduction

The Hague Convention on the Civil Aspects of International Child Abduction is an international treaty. It can help parents with the return of children who have been removed to or retained in certain countries in violation of custody rights. It does not apply between Canada and the Cook Islands.

If your child was wrongfully taken to, or is being held in the Cook Islands by an abducting parent:

• act as quickly as you can
• consult a lawyer in Canada and in the Cook Islands to explore all the legal options for the return of your child
• report the situation to the nearest Canadian government office abroad or to the Vulnerable Children’s Consular Unit at Global Affairs Canada by calling the Emergency Watch and Response Centre.

If your child was removed from a country other than Canada, consult a lawyer to determine if The Hague Convention applies.

Be aware that Canadian consular officials cannot interfere in private legal matters or in another country’s judicial affairs.

• International Child Abduction: A Guidebook for Left-Behind Parents
• Travelling with children
• Canadian embassies and consulates by destination
• Emergency Watch and Response Centre

Traffic drives on the left.

You can drive in the Cook Islands with your Canadian driver's licence.

You should carry an international driving permit.

International Driving Permit

The currency of the Cook Islands is the New Zealand dollar (NZD).

Most hotels, shops and restaurants accept major credit cards. There are ATMs on Rarotonga and Aitutaki.

Cyclones and monsoon

Monsoon rains and cyclones usually occur from November to April. During this period, even small storms can quickly develop into cyclones.

These severe storms can put you at risk and hamper the provision of essential services.

If you decide to travel to the Cook Islands during cyclone season:

• know that you may expose yourself to serious safety risks
• be prepared to change your travel plans on short notice, including cutting short or cancelling your trip
• stay informed of the latest regional weather forecasts
• carry emergency contact information for your airline or tour operator
• follow the advice and instructions of local authorities
• Tornadoes, cyclones, hurricanes, typhoons and monsoons
• Large-scale emergencies abroad

Earthquakes and tsunamis

The Cook Islands are located in an active seismic zone. Earthquakes and tsunamis occur.

A tsunami can occur within minutes of a nearby earthquake. However, the risk of tsunami can remain for several hours following the first tremor. If you’re staying on the coast, familiarize yourself with the region’s evacuation plans in the event of a tsunami warning.

• Earthquakes - What to Do?
• Tsunami alerts - U.S. Tsunami Warning System

Local services

In case of emergency, dial:

• police: 999
• medical assistance: 998
• firefighters: 996

Consular assistance

There is no resident Canadian government office in the Cook Islands. You can obtain consular assistance from the High Commission of Canada to New Zealand, in Wellington.

American Samoa, Cook Islands, Fiji, French Polynesia, Kiribati, Niue, Samoa, Tokelau, Tonga, Tuvalu, Wallis and Futuna

For emergency consular assistance, call the High Commission of Canada to New Zealand, in Wellington, and follow the instructions. At any time, you may also contact the Emergency Watch and Response Centre in Ottawa.

The decision to travel is your choice and you are responsible for your personal safety abroad. We take the safety and security of Canadians abroad very seriously and provide credible and timely information in our Travel Advice to enable you to make well-informed decisions regarding your travel abroad.

The content on this page is provided for information only. While we make every effort to give you correct information, it is provided on an "as is" basis without warranty of any kind, expressed or implied. The Government of Canada does not assume responsibility and will not be liable for any damages in connection to the information provided.

If you need consular assistance while abroad, we will make every effort to help you. However, there may be constraints that will limit the ability of the Government of Canada to provide services.

Learn more about consular services .

Risk Levels

  take normal security precautions.

Take similar precautions to those you would take in Canada.

  Exercise a high degree of caution

There are certain safety and security concerns or the situation could change quickly. Be very cautious at all times, monitor local media and follow the instructions of local authorities.

IMPORTANT: The two levels below are official Government of Canada Travel Advisories and are issued when the safety and security of Canadians travelling or living in the country or region may be at risk.

  Avoid non-essential travel

Your safety and security could be at risk. You should think about your need to travel to this country, territory or region based on family or business requirements, knowledge of or familiarity with the region, and other factors. If you are already there, think about whether you really need to be there. If you do not need to be there, you should think about leaving.

  Avoid all travel

You should not travel to this country, territory or region. Your personal safety and security are at great risk. If you are already there, you should think about leaving if it is safe to do so.

You are using an outdated browser. Upgrade your browser today or install Google Chrome Frame to better experience this site.

Cook Islands (New Zealand) Traveler View

Travel health notices, vaccines and medicines, non-vaccine-preventable diseases, stay healthy and safe.

• Packing List

After Your Trip

There are no notices currently in effect for Cook Islands (New Zealand).

⇧ Top

Check the vaccines and medicines list and visit your doctor at least a month before your trip to get vaccines or medicines you may need. If you or your doctor need help finding a location that provides certain vaccines or medicines, visit the Find a Clinic page.

Routine vaccines

Recommendations.

Make sure you are up-to-date on all routine vaccines before every trip. Some of these vaccines include

• Chickenpox (Varicella)
• Diphtheria-Tetanus-Pertussis
• Flu (influenza)
• Measles-Mumps-Rubella (MMR)

Immunization schedules

All eligible travelers should be up to date with their COVID-19 vaccines. Please see  Your COVID-19 Vaccination  for more information. 

COVID-19 vaccine

Hepatitis A

Recommended for unvaccinated travelers one year old or older going to the Cook Islands.

Infants 6 to 11 months old should also be vaccinated against Hepatitis A. The dose does not count toward the routine 2-dose series.

Travelers allergic to a vaccine component or who are younger than 6 months should receive a single dose of immune globulin, which provides effective protection for up to 2 months depending on dosage given.

Unvaccinated travelers who are over 40 years old, immunocompromised, or have chronic medical conditions planning to depart to a risk area in less than 2 weeks should get the initial dose of vaccine and at the same appointment receive immune globulin.

Hepatitis A - CDC Yellow Book

Dosing info - Hep A

Hepatitis B

Recommended for unvaccinated travelers of all ages traveling to the Cook Islands.

Hepatitis B - CDC Yellow Book

Dosing info - Hep B

Cases of measles are on the rise worldwide. Travelers are at risk of measles if they have not been fully vaccinated at least two weeks prior to departure, or have not had measles in the past, and travel internationally to areas where measles is spreading.

All international travelers should be fully vaccinated against measles with the measles-mumps-rubella (MMR) vaccine, including an early dose for infants 6–11 months, according to  CDC’s measles vaccination recommendations for international travel .

Measles (Rubeola) - CDC Yellow Book

the Cook Islands is free of dog rabies. However, rabies may still be present in wildlife species, particularly bats. CDC recommends rabies vaccination before travel only for people working directly with wildlife. These people may include veterinarians, animal handlers, field biologists, or laboratory workers working with specimens from mammalian species.

Rabies - CDC Yellow Book

Recommended for most travelers, especially those staying with friends or relatives or visiting smaller cities or rural areas.

Typhoid - CDC Yellow Book

Dosing info - Typhoid

Avoid contaminated water

Leptospirosis

How most people get sick (most common modes of transmission)

• Touching urine or other body fluids from an animal infected with leptospirosis
• Swimming or wading in urine-contaminated fresh water, or contact with urine-contaminated mud
• Drinking water or eating food contaminated with animal urine
• Avoid contaminated water and soil

Clinical Guidance

Avoid bug bites.

• Mosquito bite
• Avoid Bug Bites
• An infected pregnant woman can spread it to her unborn baby

Airborne & droplet

• Breathing in air or accidentally eating food contaminated with the urine, droppings, or saliva of infected rodents
• Bite from an infected rodent
• Less commonly, being around someone sick with hantavirus (only occurs with Andes virus)
• Avoid rodents and areas where they live
• Avoid sick people

Tuberculosis (TB)

• Breathe in TB bacteria that is in the air from an infected and contagious person coughing, speaking, or singing.

Learn actions you can take to stay healthy and safe on your trip. Vaccines cannot protect you from many diseases in the Cook Islands, so your behaviors are important.

Eat and drink safely

Food and water standards around the world vary based on the destination. Standards may also differ within a country and risk may change depending on activity type (e.g., hiking versus business trip). You can learn more about safe food and drink choices when traveling by accessing the resources below.

• Choose Safe Food and Drinks When Traveling
• Water Treatment Options When Hiking, Camping or Traveling
• Global Water, Sanitation and Hygiene | Healthy Water
• Avoid Contaminated Water During Travel

You can also visit the  Department of State Country Information Pages  for additional information about food and water safety.

Prevent bug bites

Bugs (like mosquitoes, ticks, and fleas) can spread a number of diseases in the Cook Islands. Many of these diseases cannot be prevented with a vaccine or medicine. You can reduce your risk by taking steps to prevent bug bites.

What can I do to prevent bug bites?

• Cover exposed skin by wearing long-sleeved shirts, long pants, and hats.
• Use an appropriate insect repellent (see below).
• Use permethrin-treated clothing and gear (such as boots, pants, socks, and tents). Do not use permethrin directly on skin.
• Stay and sleep in air-conditioned or screened rooms.
• Use a bed net if the area where you are sleeping is exposed to the outdoors.

What type of insect repellent should I use?

• FOR PROTECTION AGAINST TICKS AND MOSQUITOES: Use a repellent that contains 20% or more DEET for protection that lasts up to several hours.
• Picaridin (also known as KBR 3023, Bayrepel, and icaridin)
• Oil of lemon eucalyptus (OLE) or para-menthane-diol (PMD)
• 2-undecanone
• Always use insect repellent as directed.

What should I do if I am bitten by bugs?

• Avoid scratching bug bites, and apply hydrocortisone cream or calamine lotion to reduce the itching.
• Check your entire body for ticks after outdoor activity. Be sure to remove ticks properly.

What can I do to avoid bed bugs?

Although bed bugs do not carry disease, they are an annoyance. See our information page about avoiding bug bites for some easy tips to avoid them. For more information on bed bugs, see Bed Bugs .

For more detailed information on avoiding bug bites, see Avoid Bug Bites .

Stay safe outdoors

If your travel plans in the Cook Islands include outdoor activities, take these steps to stay safe and healthy during your trip.

• Stay alert to changing weather conditions and adjust your plans if conditions become unsafe.
• Prepare for activities by wearing the right clothes and packing protective items, such as bug spray, sunscreen, and a basic first aid kit.
• Consider learning basic first aid and CPR before travel. Bring a travel health kit with items appropriate for your activities.
• If you are outside for many hours in heat, eat salty snacks and drink water to stay hydrated and replace salt lost through sweating.
• Protect yourself from UV radiation : use sunscreen with an SPF of at least 15, wear protective clothing, and seek shade during the hottest time of day (10 a.m.–4 p.m.).
• Be especially careful during summer months and at high elevation. Because sunlight reflects off snow, sand, and water, sun exposure may be increased during activities like skiing, swimming, and sailing.
• Very cold temperatures can be dangerous. Dress in layers and cover heads, hands, and feet properly if you are visiting a cold location.

Stay safe around water

• Swim only in designated swimming areas. Obey lifeguards and warning flags on beaches.
• Practice safe boating—follow all boating safety laws, do not drink alcohol if driving a boat, and always wear a life jacket.
• Do not dive into shallow water.
• Do not swim in freshwater in developing areas or where sanitation is poor.
• Avoid swallowing water when swimming. Untreated water can carry germs that make you sick.
• To prevent infections, wear shoes on beaches where there may be animal waste.

Keep away from animals

Most animals avoid people, but they may attack if they feel threatened, are protecting their young or territory, or if they are injured or ill. Animal bites and scratches can lead to serious diseases such as rabies.

Follow these tips to protect yourself:

• Do not touch or feed any animals you do not know.
• Do not allow animals to lick open wounds, and do not get animal saliva in your eyes or mouth.
• Avoid rodents and their urine and feces.
• Traveling pets should be supervised closely and not allowed to come in contact with local animals.
• If you wake in a room with a bat, seek medical care immediately. Bat bites may be hard to see.

All animals can pose a threat, but be extra careful around dogs, bats, monkeys, sea animals such as jellyfish, and snakes. If you are bitten or scratched by an animal, immediately:

• Wash the wound with soap and clean water.
• Go to a doctor right away.
• Tell your doctor about your injury when you get back to the United States.

Consider buying medical evacuation insurance. Rabies is a deadly disease that must be treated quickly, and treatment may not be available in some countries.

Reduce your exposure to germs

Follow these tips to avoid getting sick or spreading illness to others while traveling:

• Wash your hands often, especially before eating.
• If soap and water aren’t available, clean hands with hand sanitizer (containing at least 60% alcohol).
• Don’t touch your eyes, nose, or mouth. If you need to touch your face, make sure your hands are clean.
• Cover your mouth and nose with a tissue or your sleeve (not your hands) when coughing or sneezing.
• Try to avoid contact with people who are sick.
• If you are sick, stay home or in your hotel room, unless you need medical care.

Avoid sharing body fluids

Diseases can be spread through body fluids, such as saliva, blood, vomit, and semen.

Protect yourself:

• Use latex condoms correctly.
• Do not inject drugs.
• Limit alcohol consumption. People take more risks when intoxicated.
• Do not share needles or any devices that can break the skin. That includes needles for tattoos, piercings, and acupuncture.
• If you receive medical or dental care, make sure the equipment is disinfected or sanitized.

Know how to get medical care while traveling

Plan for how you will get health care during your trip, should the need arise:

• Carry a list of local doctors and hospitals at your destination.
• Review your health insurance plan to determine what medical services it would cover during your trip. Consider purchasing travel health and medical evacuation insurance.
• Carry a card that identifies, in the local language, your blood type, chronic conditions or serious allergies, and the generic names of any medications you take.
• Some prescription drugs may be illegal in other countries. Call the Cook Islands’s embassy to verify that all of your prescription(s) are legal to bring with you.
• Bring all the medicines (including over-the-counter medicines) you think you might need during your trip, including extra in case of travel delays. Ask your doctor to help you get prescriptions filled early if you need to.

Many foreign hospitals and clinics are accredited by the Joint Commission International. A list of accredited facilities is available at their website ( www.jointcommissioninternational.org ).

In some countries, medicine (prescription and over-the-counter) may be substandard or counterfeit. Bring the medicines you will need from the United States to avoid having to buy them at your destination.

Select safe transportation

Motor vehicle crashes are the #1 killer of healthy US citizens in foreign countries.

In many places cars, buses, large trucks, rickshaws, bikes, people on foot, and even animals share the same lanes of traffic, increasing the risk for crashes.

Be smart when you are traveling on foot.

• Use sidewalks and marked crosswalks.
• Pay attention to the traffic around you, especially in crowded areas.
• Remember, people on foot do not always have the right of way in other countries.

Riding/Driving

Choose a safe vehicle.

• Choose official taxis or public transportation, such as trains and buses.
• Ride only in cars that have seatbelts.
• Avoid overcrowded, overloaded, top-heavy buses and minivans.
• Avoid riding on motorcycles or motorbikes, especially motorbike taxis. (Many crashes are caused by inexperienced motorbike drivers.)
• Choose newer vehicles—they may have more safety features, such as airbags, and be more reliable.
• Choose larger vehicles, which may provide more protection in crashes.

Think about the driver.

• Do not drive after drinking alcohol or ride with someone who has been drinking.
• Consider hiring a licensed, trained driver familiar with the area.
• Arrange payment before departing.

Follow basic safety tips.

• Wear a seatbelt at all times.
• Sit in the back seat of cars and taxis.
• When on motorbikes or bicycles, always wear a helmet. (Bring a helmet from home, if needed.)
• Avoid driving at night; street lighting in certain parts of the Cook Islands may be poor.
• Do not use a cell phone or text while driving (illegal in many countries).
• Travel during daylight hours only, especially in rural areas.
• If you choose to drive a vehicle in the Cook Islands, learn the local traffic laws and have the proper paperwork.
• Get any driving permits and insurance you may need. Get an International Driving Permit (IDP). Carry the IDP and a US-issued driver's license at all times.
• Check with your auto insurance policy's international coverage, and get more coverage if needed. Make sure you have liability insurance.
• Avoid using local, unscheduled aircraft.
• If possible, fly on larger planes (more than 30 seats); larger airplanes are more likely to have regular safety inspections.
• Try to schedule flights during daylight hours and in good weather.

Medical Evacuation Insurance

If you are seriously injured, emergency care may not be available or may not meet US standards. Trauma care centers are uncommon outside urban areas. Having medical evacuation insurance can be helpful for these reasons.

Helpful Resources

Road Safety Overseas (Information from the US Department of State): Includes tips on driving in other countries, International Driving Permits, auto insurance, and other resources.

The Association for International Road Travel has country-specific Road Travel Reports available for most countries for a minimal fee.

Traffic flows on the left side of the road in the Cook Islands.

• Always pay close attention to the flow of traffic, especially when crossing the street.
• LOOK RIGHT for approaching traffic.

Maintain personal security

Use the same common sense traveling overseas that you would at home, and always stay alert and aware of your surroundings.

Before you leave

• Research your destination(s), including local laws, customs, and culture.
• Monitor travel advisories and alerts and read travel tips from the US Department of State.
• Enroll in the Smart Traveler Enrollment Program (STEP) .
• Leave a copy of your itinerary, contact information, credit cards, and passport with someone at home.
• Pack as light as possible, and leave at home any item you could not replace.

While at your destination(s)

• Carry contact information for the nearest US embassy or consulate .
• Carry a photocopy of your passport and entry stamp; leave the actual passport securely in your hotel.
• Follow all local laws and social customs.
• Do not wear expensive clothing or jewelry.
• Always keep hotel doors locked, and store valuables in secure areas.
• If possible, choose hotel rooms between the 2nd and 6th floors.

Healthy Travel Packing List

Use the Healthy Travel Packing List for Cook Islands (New Zealand) for a list of health-related items to consider packing for your trip. Talk to your doctor about which items are most important for you.

Why does CDC recommend packing these health-related items?

It’s best to be prepared to prevent and treat common illnesses and injuries. Some supplies and medicines may be difficult to find at your destination, may have different names, or may have different ingredients than what you normally use.

If you are not feeling well after your trip, you may need to see a doctor. If you need help finding a travel medicine specialist, see Find a Clinic . Be sure to tell your doctor about your travel, including where you went and what you did on your trip. Also tell your doctor if you were bitten or scratched by an animal while traveling.

For more information on what to do if you are sick after your trip, see Getting Sick after Travel .

Map Disclaimer - The boundaries and names shown and the designations used on maps do not imply the expression of any opinion whatsoever on the part of the Centers for Disease Control and Prevention concerning the legal status of any country, territory, city or area or of its authorities, or concerning the delimitation of its frontiers or boundaries. Approximate border lines for which there may not yet be full agreement are generally marked.

Other Destinations

If you need help finding travel information:

Message & data rates may apply. CDC Privacy Policy

File Formats Help:

• Adobe PDF file
• Microsoft PowerPoint file
• Microsoft Word file
• Microsoft Excel file
• Audio/Video file
• Apple Quicktime file
• RealPlayer file
• Zip Archive file

Exit Notification / Disclaimer Policy

• The Centers for Disease Control and Prevention (CDC) cannot attest to the accuracy of a non-federal website.
• Linking to a non-federal website does not constitute an endorsement by CDC or any of its employees of the sponsors or the information and products presented on the website.
• You will be subject to the destination website's privacy policy when you follow the link.
• CDC is not responsible for Section 508 compliance (accessibility) on other federal or private website.

Cookies on GOV.UK

We use some essential cookies to make this website work.

We’d like to set additional cookies to understand how you use GOV.UK, remember your settings and improve government services.

We also use cookies set by other sites to help us deliver content from their services.

You have accepted additional cookies. You can change your cookie settings at any time.

You have rejected additional cookies. You can change your cookie settings at any time.

• Passports, travel and living abroad
• Travel abroad
• Foreign travel advice

Cook Islands, Tokelau and Niue

Warnings and insurance, before you travel.

No travel can be guaranteed safe. Read all the advice in this guide and any specific travel advice that applies to you:

• women travellers
• disabled travellers
• LGBT+ travellers
• solo and independent travel
• volunteering and adventure travel

Travel insurance

If you choose to travel, research your destinations and get appropriate travel insurance . Insurance should cover your itinerary, planned activities and expenses in an emergency.

About FCDO travel advice

The Foreign, Commonwealth & Development Office ( FCDO ) provides advice about risks of travel to help British nationals make informed decisions. Find out more about FCDO travel advice .

Follow and contact FCDO travel on Twitter , Facebook and Instagram . You can also sign up to get email notifications when this advice is updated.

Is this page useful?

• Yes this page is useful
• No this page is not useful

Help us improve GOV.UK

Don’t include personal or financial information like your National Insurance number or credit card details.

To help us improve GOV.UK, we’d like to know more about your visit today. We’ll send you a link to a feedback form. It will take only 2 minutes to fill in. Don’t worry we won’t send you spam or share your email address with anyone.

Get Daily Travel Tips & Deals!

By proceeding, you agree to our Privacy Policy and Terms of Use .

Tips on Cook Islands Warnings or Dangers – Stay Safe!

Virtual Tourist

Travel Smarter! Sign up for our free newsletter.

Cook Islands Warnings and Dangers

The 15 islands known as the Cook Islands are in the heart of the Pacific, halfway between Hawaii and New Zealand. The Cook Islands are famous for its raised coral cliffs and cave pools, but warnings and dangers also lurk.

Hold the Fish

Ciguatera is a fish that is poisonous if consumed. The toxin does not alter if you freeze or cook it at very hot temperatures. The symptoms include nausea, vomiting, cramping, abdominal pain, and diarrhea and then intense itching, joint and muscle pain, and tingling of the lips. Eating more fish makes it worse. Stick to chicken or beef as this fish poison can really affect the nervous and digestive system.

Rent a Scooter

Renting a scooter can be a great way to explore the island. Just remember you’ll be driving on the left side of the road. You may consider staying in on Sundays as most places are closed. Also, driving late at night is not advisable. Dogs come out and sometimes run after tourists.

The One Pair of Shoes You Don’t Currently Own

Reef shoes. What, have you never heard of them before? Apparently, the coral is very sharp and the lagoon shallow. Hence, reef shoes. You can also wear these if you decide to go snorkeling.

Dangerous Weather

Be advised that cyclone season is from November to March. Also, severe storms pop up unexpectedly and can flood the roads rather quickly. If you’re driving, it’s best to pull over and wait it out, even if you do get soaked. If you’re renting a scooter take precaution. Streets can flood very easily and cause you to have an accident.

Ask the locals before swimming in the ocean and lagoons. Sometimes the water can get polluted and cause skin irritation. When swimming near or in the lagoon near Titikaveka , it’s best to consult with the locals first.

Editor’s note : The information contained on this page was compiled using real traveler reviews about warnings and dangers for the Cook Islands .

We hand-pick everything we recommend and select items through testing and reviews. Some products are sent to us free of charge with no incentive to offer a favorable review. We offer our unbiased opinions and do not accept compensation to review products. All items are in stock and prices are accurate at the time of publication. If you buy something through our links, we may earn a commission.

Top Fares From

Don't see a fare you like? View all flight deals from your city.

Today's top travel deals.

Brought to you by ShermansTravel

Porto to Lisbon: 7-Nt, Small-Group Portugal...

Indus Travels

Greenland: Luxe, All-Incl. 11-Nt Exploration Small-Ship...

Swan Hellenic

Ohio: Daily Car Rentals from Cincinnati

Trending on SmarterTravel

Travel Vaccines and Advice for the Cook Islands

With 15 regions, the Cook Islands present countless opportunities to explore cave pools, beaches and Polynesian culture.

The Cook Islands are also the second largest pearl farming producer in the world. Manihiki is the main location for the territory’s many local family-run pearl farms. The island is made up of 40 small coral inlets which encircle a tremendous blue lagoon.

Do I Need Vaccines for the Cook Islands?

Yes, some vaccines are recommended or required for the Cook Islands. The CDC and WHO recommend the following vaccinations for the Cook Islands: hepatitis A , hepatitis B , typhoid , meningitis , polio , measles, mumps and rubella (MMR) , Tdap (tetanus, diphtheria and pertussis) , chickenpox , shingles , pneumonia and influenza .

COVID-19 vaccination is recommended for travel to all regions, both foreign and domestic. Check with your local Passport Health clinic if immunization is offered in your area.

See the bullets below to learn more about some of these key immunizations:

• COVID-19 – Airborne & Direct Contact – Recommended for all unvaccinated individuals who qualify for vaccination
• Hepatitis A – Food & Water – Recommended for most travelers
• Hepatitis B – Blood & Body Fluids – Accelerated schedule available
• Typhoid – Food & Water – Shot lasts 2 years. Oral vaccine lasts 5 years, must be able to swallow pills. Oral doses must be kept in refrigerator.
• Measles Mumps Rubella (MMR) – Various Vectors – Given to anyone unvaccinated and/or born after 1957. One time adult booster recommended.
• TDAP (Tetanus, Diphtheria & Pertussis) – Wounds & Airborne – Only one adult booster of pertussis required.
• Chickenpox – Direct Contact & Airborne – Given to those unvaccinated that did not have chickenpox.
• Shingles – Direct Contact – Vaccine can still be given if you have had shingles.
• Pneumonia – Airborne – Two vaccines given separately. All 65+ or immunocompromised should receive both.
• Influenza – Airborne – Vaccine components change annually.
• Meningitis – Airborne & Direct Contact – Given to anyone unvaccinated or at an increased risk, especially students.
• Polio – Food & Water – Considered a routine vaccination for most travel itineraries. Single adult booster recommended.

See the tables below for more information:

Dengue is present on the islands. Make sure to bring repellents and mosquito netting.

See our vaccinations page to learn more about these infections and vaccines. Ready to protect yourself? Book your travel health appointment today by calling or schedule online now .

Do I Need a Visa to Travel to the Cook Islands?

Visitors do not need a visa to travel to the Cook Islands for stays under 90 days. All travelers will need a passport with a blank page for the entry stamp and three months validity.

Sources: Embassy of Cook Islands and U.S. State Department

What is the Climate Like in the Cook Islands?

The Cook Islands have a tropical climate with high, stable temperatures year round.

The territory has a rainy season with afternoon storms from December to March and a dry season from April to November. The wet season is also hurricane season.

There is little temperature difference between the seasons. The average temperature is in the high-70’s, while the average low is in the high-60’s.

February is typically the warmest month for the Cook Islands while August is the coolest. January is the wettest month while July is the driest.

How Safe are the Cook Islands?

The Cook Islands are a very safe travel destination.

Swimming in sheltered lagoons is fine but reef passages can have very strong currents to be avoided.

The Cook Islands’ major island, Rarotonga, has major reef passages at Avana Harbour, Avaavaroa, Papua, and Rutaki. The other islands have reef passages as well, typically on opposite streams.

Be wary of bug bites as they can lead to dengue fever.

Take a Dip in Mitiaro’s Underground Cave Pools

Avoid an embarrassing stop, over 70% of travelers will have diarrhea., get protected with passport health’s travelers’ diarrhea kit .

Mitiaro is one of the 15 islands that make up the Cook Islands. But, it is unique in that it is known for its underground cave pools.

The heart of the island it is very flat and swampy. It has two freshwater lakes, Rotunui and Rotoiti, which are filled with eels and tilapia.

One of the most popular island spots is the underground cavern Vai Nouri. The cavern is said to have healing powers and possess water that is strikingly deep and clear. Travelers and locals alike can go to many points along the coast to discover and enjoy countless small coves with ample opportunities to take a dip in the tranquil waters. see the reef, explore the caves, relax on the beaches, and enjoy sights few get to see.

Tourists can get a wonderful cultural experience by staying with welcoming locals. Because the island is rarely visited, travelers can expect a quiet and beautiful experience.

What Should I Pack for the Cook Islands?

Think ahead on what to pack by perusing these suggestions:

• Appropriate Clothing – The Cook Islands can often be hot and humid. Be sure to pack accordingly for the time of year and the activities you wish to do. Consider items such as sunscreen, water-protective gear, and bathing suits.
• Health Kit – Be sure to have important first aid kit items while traveling. Consider using a pre-made first aid kit for your trip.
• Bug Repellent – With the possibility of dengue fever in the Cook Islands it is especially important to ward against mosquito bites.

U.S. Embassy for the Cook Islands

All Americans visiting the Cook Islands should register online with the U.S. Department of State before departure. This will inform the office of your travel plans within the country and will allow them to reach out in the case of an emergency or evacuation.

There is no embassy on the islands, but New Zealand serves the area:

U.S. Embassy Wellington 29 Fitzherbert Terrace Thorndon Wellington New Zealand Phone: +64 4 462 6000

Stay safe abroad with Passport Health. Call or book online now and start traveling safely today!

Customer Reviews

Passport health – travel vaccines for the cook islands.

On This Page: Do I Need Vaccines for the Cook Islands? Do I Need a Visa to Travel to the Cook Islands? What is the Climate Like in the Cook Islands? How Safe are the Cook Islands? Take a Dip in Mitiaro’s Underground Cave Pools What Should I Pack for the Cook Islands? U.S. Embassy for the Cook Islands

• Records Requests
• Passport Health App
• Privacy Center
• Online Store

• facebook-official
• pinterest-circled
• youtube-play

The Complete Adults-Only Travel Guide to the Cook Islands 🍹 [2024]

Plan an adults-only trip to the cook islands.

The tranquil lagoon waters, pristine white sands, swaying coconut palms… Would you really want to spoil the ambience with a resort full of children? Us neither. Whether you’re planning a romantic escape or the ultimate getaway with the guys or girls, make sure the tone is set right by staying in adults-only accommodations and enjoying and balance of adventure and relaxation with like-minded travellers (or simply yourselves). We’ll guide you through it, piece by piece, in this complete adults-only travel guide to the Cook Islands .

An Intro to the Cook Islands

Location : The Cook Islands is an archipelago in the South Pacific Ocean in between Tonga , Samoa, Kiribati and French Polynesia. It is approximately 3,000 km (1,864 mi) northeast of New Zealand . Find out more in Where are the Cook Islands Located?

Size : The Cook Islands’ land area is 261 km² (101 mi²) scattered across 2,200,000 km² (850,000 sq mi) of ocean.

Climate : Maximum average temperature – 27 ° C/81 ° F, minimum average temperature – 21 ° C/70 ° F and yearly average rainfall – 2,000 mm/79 in. Find out more in  The Cook Islands Weather, Seasons & Climate .

Time zone : UTC/GMT-10. Find out more in  What is the Cook Islands Time Zone?

Population : 17,900. Find out more in  Who are the People of the Cook Islands?

Languages : Cook Islands Maori, English and Pukapukan. Find out more in  What is the Cook Islands Language?

How to Get to the Cook Islands

What is the best way to get to the Cook Islands? The Cook Islands can be accessed by flight, cruise ship or private sailing yacht. The most popular way to get to the Cook Islands is by international flight, so let’s start with that.

Flying to the Cook Islands

Direct international flights to the Cook Islands come from New Zealand , Australia , Hawaii and French Polynesia . If you’re coming from further afield, connecting flights can be made in New Zealand and Australia. See our guide, Which Airlines Fly Directly to the Cook Islands? for more advice.

All international arrivals land at Rarotonga International Airport  on the island of  Rarotonga , only a few minutes from the nation’s capital, Avarua . Find out more about the airport and what to expect in Which Airport to Fly into the Cook Islands .

Cruises to the Cook Islands

The Cook Islands is on the itinerary of several South Pacific cruises from French Polynesia , New Zealand and  Australia , as well as round-the-world cruises from the  US and Europe . There are two main ports of call in the Cooks, one in Rarotonga and the other in Aitutaki . Cruises also occasionally stop at Palmerston . Find out about which cruise liners have the Cook Islands on their itinerary, as well as what to do at each port of call in 7 Best Cruises That Visit the Cook Islands and  The Complete Guide to the Ports of Call in the Cook Islands .

Sailing to the Cook Islands

The Cook Islands is situated on the Transpacific journey between the US and New Zealand. The yachting season is between May and October. Learn about the sailing formalities and the ports of entry in our Sailing Guide to the Cook Islands .

A Note on Customs Declarations

The Cook Islands has strict biosecurity measures at the border to stop unwanted pests and diseases from entering the country. Therefore, anyone arriving in the Cook Islands has to declare any “risk items” they have packed in their luggage – even common items like food and sports gear. Be sure to read up on  Arriving in Rarotonga: Airport Customs, Biosecurity & Arrivals Process  so you are prepared.

Check out our complete guide on How to Get to the Cook Islands  for  even more tips on making your way to the islands.

When to Visit the Cook Islands

The Cook Islands is a tropical country and experiences warm temperatures throughout the year. It has two distinct seasons, a dry season  which is drier and cooler, and a  wet season which is hotter and more humid. Learn more about the climate in The Cook Islands Weather, Seasons & Climate + Weather by Month .

Dry Season (April to November)

The dry season is also known as the winter season in the Cook Islands, although many would not describe it as winter with temperatures around 19-28°C (66-82°F) . The rainfall per month is an average of  102-174 mm (4-6.9 in) . The dry season is also the time for  seeing whales , kitesurfing/kiteboarding , clearer scuba diving conditions and  catching wahoo .

Wet Season (December to March)

The wet season is hotter and more humid, with temperatures around  21-29 ° C (70-84 ° F)  and an average monthly rainfall of  174-237mm (6.9-9.3″) . This is also the Cook Islands’ cyclone season, which means there’s a risk of cyclones (but only a risk, which you can learn more about in A Guide to Cyclone Safety in the Cook Islands ). The wet season is also the best time for  catching Marlin, Yellowfin Tuna and Mahimahi , for catching some popular events , and for avoiding other tourists .

The Best Time to Take an Adults-Only Trip to the Cook Islands

An obvious go-to for an adults-only trip to the Cook Islands is anywhere outside of the New Zealand and Australian school holidays where the islands, particularly Rarotonga , get hectic with families. In other words, avoid the second half of April, especially July, the first half of October and the end of December through January.

Still can’t decide when the best time is to travel to the Cook Islands? Check out our complete guide, The Best Time to Visit the Cook Islands: Best Months to Visit , which dives much deeper into the subject.

What to Pack for the Cook Islands

The main thing you need to keep in mind when packing for the Cook Islands is having a tropical wardrobe that includes some more modest items of clothing for going out for dinner and/or visiting a church. A packing list for the Cook Islands might look a little something like this:

• 5 Singlets/T-Shirts
• 1 Blouse/Shirt to cover the shoulders  for dinner or church
• 2 Shorts/Skirts
• 1 Light evening dress  to impress at dinner
• 1 Dress/Skirt below the knee  for church
• 1 or 2 Light sleepwear  if you’re against sleeping in your undies
• 1 Light jacket/Cardigan/Pashmina  for cooler evenings
• 1 Sports shorts/Leggings  for hiking
• 1 Sports T-shirt/Singlet  for hiking
• 1 Outfit to travel between Rarotonga and home
• 3 Bras including strapless, sports and comfort
• 6 Underwear
• 1 Bikini for beach/pool
• 1 One-piece for watersports
• 2 Boardshorts for guys
• 1  Rash vest
• Light shirt to cover arms and back
• Light rain jacket
• Flip-flops/sandals
• Walking shoes
• Reef shoes/ Water shoes .

And that’s just the clothes! For a full packing list of everything to take, including accessories and toiletries, check out  What to Pack for Rarotonga: FULL Cook Islands Packing List .

Health Products

With high UV levels and the presence of mosquitos, certain health products are essential to take to the Cook Islands. The Cook Islands also has a fragile marine ecosystem so natural sunscreens  and  repellents are a must. If going to the outer islands, a reusable water purification bottle is preferable to buying bottled water for obvious environmental reasons. See our health essentials packing list in  What Medication to Pack in Your First Aid Kit for the Cook Islands .

The  currency in the Cook Islands is  New Zealand Dollars . Most vendors accept Visa and MasterCard , while there are ATMs and options for currency exchange on Rarotonga and Aitutaki. Cash is the only way to go on the other outer islands. Get more money tips in  What is the Best Way to Pay in the Cook Islands?

Note that the Cook Islands issues its own coins and banknotes that you won’t be able to exchange overseas, so make sure to use them all up unless you want a souvenir.

Travel Documents and Paperwork

Visitors to the Cook Islands do not need a visa but do need a passport that is valid for no less than six months after your intended date of departure (seven days for New Zealand and Australian citizens). There may be other current entry requirements, like vaccination certificates which we keep updated in What Documents Do I Need to Travel to Rarotonga & the Cook Islands? and can also be found on the Cook Islands Tourism Travel Advisory page .

How Long to Spend in the Cook Islands

The Cook Islands might make for an idyllic boutique resort getaway to simply relax for a few days and that’s fine; we all need to R&R from time to time. More intrepid travellers, however, will find that the Cook Islands is an excellent country not only for minor island-hopping but especially road tripping around very small islands.

We’d recommend the minimum number of days to spend in the Cook Islands is five days if just visiting Rarotonga . However, 10 to 14 days are the recommended number of days for a satisfying trip to the Cook Islands, especially if you include at least two islands, such as Rarotonga and Aitutaki .

For those of you who want to explore, here’s what you can achieve in certain timeframes… (And don’t worry, we’ll get onto the destinations in the next few sections).

3 Days / A Long Weekend in the Cook Islands

Over 3 days or a long weekend with the girls/guys, you have enough time to see the highlights of Rarotonga . Check out Rarotonga Adults-Only Itinerary: 3 Days   for an awesome couples’ or adults-only group weekend.

5 Days in the Cook Islands

5 days give you more time to comfortably explore one of the Cook Islands’ most popular islands, either Rarotonga or Aitutaki . See the Rarotonga Adults-Only Itinerary: 5 Days for our recommended trip idea.

7 Days / 1 Week in the Cook Islands

Some travellers will find that 7 days is ideal for a mix of adventure and relaxation on Rarotonga , while more intrepid travellers might want to squeeze in a trip to Aitutaki . Get some inspiration on what to do and where to go from Rarotonga & Cook Islands Adults-Only Itinerary: 7 Days .

10 Days in the Cook Islands

10 days is a comfortable amount of time to enjoy two islands in the Cook Islands, such as Rarotonga and Aitutaki or Rarotonga and either Atiu , Mangaia , Mauke or Mitiaro . Check out Rarotonga & Cook Islands Adults-Only Itinerary: 10 Days for our recommended adults’ trip. Otherwise, the  Rarotonga & Cook Islands Island-Hopping Itinerary: 10 Days is a good alternative to take you to islands that are definitely not full of families on holiday.

14 Days / 2 Weeks in the Cook Islands

Adventurous travellers can visit multiple atolls in the Cook Islands, or simply enjoy Rarotonga and Aitutaki for longer – there’s plenty to do! See Rarotonga & Cook Islands Adults-Only Itinerary: 14 Days   for our most recommended adults’ trip itinerary. Alternatively, there’s the   Rarotonga, Aitutaki, Mauke & Mitiaro Itinerary: 14 Days  and  Rarotonga, Aitutaki, Atiu & Mangaia Itinerary: 14 Days taking you to more sensational islands away from the crowds.

How Long Can You Stay in the Cook Islands?

Visitors to the Cook Islands can stay up to a month! Visitor extensions are available, however, which you can learn more about in our guide, How Long Can You Stay in the Cook Islands on a Visitor Visa?

Which Island to Visit in the Cook Islands

The Cook Islands is made up of 15 islands split between two island groups, the Southern Group and the Northern Group . The most-visited islands and the easiest to get to are the ones in the Southern Group, which is where Rarotonga and Aitutaki are located. The Northern Group is some 1,000 km (620 mi) from Rarotonga, requiring a much pricier airfare or charter flight to get to. Nevertheless, those looking for a true South Seas adventure will be truly welcomed on these islands.

Compare some of the most popular and easiest islands to visit in  The Best Islands to Visit in the Cook Islands and   Which is Better, Rarotonga or Aitutaki?

The Best Islands to Visit in the Cook Islands for an Adults-Only Trip

There are only two islands in the Cook Islands with adults-only resorts and accommodations: Rarotonga and Aitutaki . With that in find, we’ve constructed the ultimate adults-only guide to these destinations outlining ways to enjoy a child-free getaway:

• The Adults-Only Travel Guide to Rarotonga
• The Adults-Only Travel Guide to Aitutaki .

With that all said, the other islands of the Cook Islands are certainly not “full of kids”, apart from the small population of locals. In fact, the outer islands are not full of any type of tourist, as less than 1% of tourists to the Cooks visit these islands each year. This leaves their beaches, caves and lush rainforest blissfully uncrowded, if not secluded. How about that for an adults-only getaway?

The Other Southern Cook Islands

If you feel compelled to discover some of the lesser-visited pieces of paradise in the Cooks, here are the subsequent links to their travel guides starting with the other islands of the Southern Group:

• Atiu Travel Guide – Eco-paradise with caves, birds and beaches
• Mangaia Travel Guide – Ancient rocky island with caves and beaches
• Mauke Travel Guide – Uplifted atoll with beaches and giant banyan trees
• Mitiaro Travel Guide – Best cave pools in the South Pacific
• Palmerston Travel Guide – Lagoon islands with a tiny population
• Takutea Travel Guide – Uninhabited nature reserve
• Manuae Travel Guide – Uninhabited nature reserve.

The Northern Cook Islands

• Penrhyn Travel Guide – Cooks’ largest lagoon and best craftspeople
• Manihiki Travel Guide – Black pearl producers and stunning lagoon
• Rakahanga Travel Guide – Remote atoll only accessible by boat
• Pukapuka Travel Guide – Village life with sustainable practices
• Nassau Travel Guide – Only accessible by boat from Pukapuka
• Suwarrow Travel Guide – The Cook Islands’ only national park.

Again, be sure to check out  The Best Islands to Visit in the Cook Islands for more of a comparison.

How to Get Around the Cook Islands

The distance between islands in the Cook Islands is rather substantial, leaving very few options for island-hopping. Once you have arrived on each of the islands, however, getting around is made extremely easy, whether it’s the good public transport system and vehicle rentals on Rarotonga or your hosts on the outer islands simply renting out their car or scooter for you to explore at leisure.

Domestic Flights and Charter Flights

There is one airline in the Cook Islands running scheduled and charter flights between nine islands in the Cook Islands. Learn more in Your Guide to Interisland Flights and A Guide to Plane Charters .

Renting a car is the most popular way for travellers to get around each of the islands, whether it’s for ultimate freedom or it’s the only choice on some of the outer islands. Find out everything you need to know about hiring in  What You Need to Hire a Car in the Cook Islands .

Scooter Rental

A popular method for locals to get around, scooters are a more fuel-efficient way to travel around. Note that visitors without a license to ride a motorcycle will need to go through a quick test at Rarotonga Police Station to get their visitor’s scooter license. See the 10 Tips for Riding a Scooter in Rarotonga & the Cook Islands to start your research.

Bicycles and E-Bikes

While it’s pretty tough going to ride around the whole of Rarotonga (32 km/20 mi), bicycles and e-bikes are an affordable option for riding from A to B with plenty of time on your hands. Check out Cycle Rarotonga & the Cook Islands: Where to Rent Bikes & E-Bikes for more information.

Rarotonga Bus

Rarotonga is the only island in the Cooks with a bus service. It is a cheap and frequent service with two buses revolving around the island in opposite directions at the same time. It’s perhaps the least adults-only-friendly but great if you’re on a budget. Check it out in The Bus in Rarotonga: Bus Fares, Timetable & More .

While those are the main ways to get around the Cook Islands, you can dive into all of your options, including some eco-friendly transport, in the Cook Islands Transport Guide: 15 Ways to Get Around the Cook Islands .

Where to Stay: Adults-Only Accommodation in the Cook Islands

The Cook Islands has a broad and impressive range of adults-only accommodations, from adults-only resorts to villas and even glamping. All of the Cook Islands’ adults-only accommodations are for the mid-range to the luxury market, i.e. you won’t find anything for a tight budget.

Take a look at all accommodation styles across the Cook Islands in The BEST Cook Islands Accommodations: Where to Stay or stick to the best of the adults-only options in the  20 Best Adults-Only Resorts in the Cook Islands .

Adults-Only Resorts

Adults-only resorts in the Cook Islands provide the complete holiday experience with various grades of room/suite usually containing an ensuite and basic hotel-like facilities, such as a TV and drink-making facilities. Some resorts also have in-room self-catering facilities. There are usually communal facilities, such as a swimming pool, restaurant and watersport equipment rental if on the beach. We have resort-style listings in the 20 Best Adults-Only Resorts in the Cook Islands .

Adults-Only Villas

Complexes of self-contained villas are very popular in the Cook Islands, usually consisting of bungalows with full self-catering facilities. They are very similar to resorts in that they usually have a swimming pool and watersports equipment for guests, but they tend to be much smaller complexes for a more intimate experience. We have villa-style listings in the 20 Best Adults-Only Resorts in the Cook Islands .

Private Holiday Rentals

You know how else you can enjoy an adults-only experience? By booking a private holiday rental! That way, you choose who you share your accommodation with. As long as you chose a private holiday home rental, rather than in a holiday home complex, you should be sweet. Check out some of our favourites in the 20 Best Holiday Homes in the Cook Islands .

Things to Do in the Cook Islands for Adults

Contrary to popular belief, there’s more to do in the Cook Islands than drink cocktails and sit by the pool – although, that’s pretty good too. The Cook Islands exceeds in adventure, relaxation and culture, providing a generous mix of water and inland experiences. There’s so much to do that we could hardly fit it all into our 101 Best Things to Do in the Cook Islands!

When it comes to experiences that are less likely to be disturbed by a more “enthusiastic” crowd, this is what you could be getting up to:

• Private lagoon charters – Just you, your group and the Aitutaki Lagoon
• Spa treatments – Visit a day spa or get a massage in your villa
• Yoga – Try SUP yoga or join a yoga retreat in paradise
• Hiking – Rarotonga’s interior is awash in jungle and mountain hikes
• Quad bike tours – Self-drive quad tours for those with a driver’s license
• Scuba diving – Choose from tens of dives sites, from drop-offs to caves
• Nightlife – Jump on the party bus or kick back at one of the islands’ bars
• Swimming with turtles – Join snorkelling tours to prime turtle habitat
• Swimming with whales – Take boat tours to snorkel with whales between July and October
• Kitesurfing  – There are flat lagoons and ideal trade winds for kitesurfing
• Game fishing – The South Pacific’s largest pelagics can be caught on fishing charters
• Surfing   – Hit uncrowded reef breaks on Rarotonga
• Golf – Tee off at the Cook Islands’ tropical courses…

… And there’s a lot more where those came from in the  10 Adults-Only Activities on Rarotonga and  10 Adults-Only Activities on Aitutaki .

Other Activities in the Cook Islands

Of course, there’s a lot more to do in the Cook Islands, so if you don’t care that there may or may not be kids around, you can also enjoy these experiences:

• Snorkelling   – Snorkel in the lagoons or join sea scooter tours
• Lagoon cruises – Visit uninhabited islets, snorkel and enjoy delicious local food
• Kayaking  &  SUP  – Join tours or hire to explore the lagoons
• Culture tours – Learn how to make Cook Islander food and take part in traditions
• Island nights – Cultural show with local food
• Markets – Delight in street food and browse local handicrafts
• Shopping – Rarotonga provides the opportunity to buy black pearls and crafts
• Natural attractions – Explore caves, waterfalls, rock formations and more
• Historical sites – See the remains of ancient marae
• Island tours – Explore the island with a local guide
• Museums & art galleries – Inspire yourself or learn something new.

Again, start making your bucket list with the 101 Best Things to Do in the Cook Islands .

Food in the Cook Islands

All kinds of cuisine are represented in the Cook Islands, especially on Rarotonga which is best described as “island cosmopolitan”. What’s more, self-catering is easy to manage with grocery stores found on most islands that people visit.

Restaurants and Cafes

Restaurants serve international dishes, including Asian, European and American, while local dishes are best tried at “ island nights ” or on certain food tours . There are a few cafes and restaurants on Aitutaki , while food is experienced on the outer islands through your hosts’ homecooked meals. Browse restaurants and cafes in  The Food Guide to Rarotonga and  The Food Guide to Aitutaki .

Self-Catering

Self-catering is made easy on Rarotonga and Aitutaki with plenty of accommodations with cooking facilities, as well as supermarkets, convenience stores and roadside fruit stalls to pick up supplies. Check out A Guide to Supermarkets & Food Shopping in the Cook Islands for everything you need to know about a self-catering holiday. Plus, check out  The Cost of Food in Rarotonga & the Cook Islands for restaurant and grocery store prices.

Special Diets

Vegetarian options are widely available across Rarotonga but less so on other islands. More specific dietary needs, such as veganism and coeliacs, are harder to cater for. Check out our advice in Rarotonga & the Cook Islands for Vegans & Vegetarians , as well as  The Gluten-Free Guide to the Cook Islands .

Food and Water Safety

Most tourist accommodations on  Rarotonga  and  Aitutaki  have access to safe drinking water, whether it’s tap water through a UV-filtration system or a jug of filtered water at reception. There are also filtered and treated public water stations on the roadsides. Finding clean drinking water on the outer islands is a little more challenging. See  Is the Water Safe to Drink in the Cook Islands?   for more advice. Food in the Cook Islands is generally cooked to safe hygiene standards, so there’s not much to worry about there, but check out  Cook Islands Safety Tips  for additional advice.

What Food to Try

And what are the foods worth trying in the Cook Islands? Look out for the items listed in  Traditional Rarotongan Food: 10 Foods to Try in the Cook Islands and  10 Drinks in the Cook Islands You HAVE to Try!

For all things “food” in the Cook Islands, including markets to attend, foodie tours, restaurant recommendations and more, head to The Food Guide to the Cook Islands: Places to Eat, Food Tours & More .

Typical Costs and Budget for an Adults-Only Trip to the Cook Islands

We all travel very differently. Therefore, making a precise budget for everyone is an impossible task. Nevertheless, you can work out your own needs, thus budget, by simply looking at the typical prices listed below or in our article,  How Much Does a Trip to Rarotonga & the Cook Islands Cost?

The Cost of Adults-Only Accommodation

• Mid-range resort  ensuite room /night – NZ$230-$550
• Self-contained  double room /night – NZ$230-$550
• Luxury villa /night – NZ$700-$2,000

The Cost of Food

• Main breakfast meal  – NZ$10-$29
• Main lunch meal  – NZ$15-$35
• Main dinner meal  – NZ$14-$49
• Island night buffet and show  – NZ$60-$130
• Small coffee  – NZ$5-$6
• Bottle of beer  – NZ$6.50-$8
• Glass of wine  – NZ$12
• Cocktail  – NZ$11-$21
• Mocktail/Smoothie  – NZ$7-$16
• Soft drink  – NZ$5-$6

The cost of supermarket food can be found in The Cost of Food in Rarotonga & the Cook Islands .

The Cost of Tours and Activities

• Guided hike  – NZ$25-$80
• Spa treatment /1hr massage – NZ$80-$150
• Buggy/quad bike tour  – NZ$125-$150
• Guided island tour  – NZ$60-$70
• Museum entry  – NZ$5-$15
• Outer islands cave tour  – NZ$30-$70
• Snorkel hire /day – NZ$0-$10
• SUP  or  kayak hire /1hr– NZ$15-$20
• Lagoon cruise  – NZ$79-$160
• Swimming with turtles  – NZ$80-$160
• Snorkel tour  – NZ$60-$160
• Fishing charter /private – NZ$600-$1,600
• Scuba dive /intro dive – NZ$200-$220

The Cost of Transport

• Bicycle rental /day – NZ$10-$25
• Visitor’s Scooter Licence   – NZ$40
• Scooter rental /day – NZ$24-$30
• Car rental /day – NZ$40-$80
• Rarotonga bus /one-way trip – NZ$5
• Taxi /kilometre – NZ$3+
• Airport transfers /person – NZ$0-$36
• Aitutaki water taxi  – NZ$35-$80
• Flight /Rarotonga to Southern Group – NZ$250-$275
• Flight /Rarotonga to Northern Group – NZ$1,600
• Charter flight /Southern Group – NZ$4,500-$5,000
• Charter flight /Northern Group – NZ$11,000

Spending Money Budget for the Cook Islands

Here are a few averages for a daily budget for Rarotonga and the Cook Islands. These include food, activities, transport and miscellaneous expenses. Each price is per person per day:

• Budget daily budget : NZ$130
• Mid-range daily budget : NZ$250
• Luxury daily budget : NZ$460+

We break down the budgets further in How Much Spending Money Do You Need for the Cook Islands?

Cook Islands Adults-Only Accommodation

• Little Polynesian
• Manuia Beach Resort
• Crown Beach Resort & Spa
• Muri Beach Hideaway
• Moana Sands Lagoon Resort
• Aro’a Beachside Inn
• Sanctuary Rarotonga on the Beach
• Arcadia Retreat
• Ikurangi Eco Retreat
• Castaway Resort
• Motu Beachfront Art Villas
• Rumours Luxury Villas & Spa
• Sea Change Villas
• Ocean Escape Resort
• Charlie’s Villa Pouara
• JJ’s Retreat
• Muri Beach Club Hotel
• Betela Beach House
• Muri Shores
• Nirvana Cottages
• Raela Villas
• Rarotonga Beach Bungalows
• Seaside Beachfront Villas
• Serenity Villas Rarotonga
• Sokala Villas
• Sunhaven Beach Bungalows
• Sunset Palms Rarotonga
• Te Vakaroa Villas
• Club Raro Resort
• Ariki Bungalows
• Antipodes Rarotonga
• Muri Beach Cottages

Check out our top picks in the  10 Best Adults-Only Resorts on Rarotonga .

• Pacific Resort Aitutaki
• Aitutaki Lagoon Private Island Resort
• Tai Roto Bay Beach Villas
• Aitutaki Escape
• Tamanu Beach Resort  (adults-only wing)

Compare accommodations in the  6 Best Adults-Only Resorts on Aitutaki . Finally, find alternative stays across the islands in The BEST Cook Islands Accommodations: Where to Stay .

More About Planning an Adults-Only Trip to the Cook Islands

That’s it for our complete adults-only travel guide to the Cook Islands. For more tips ideal for adult groups, check out the following guides:

• The Honeymoon & Romantic Getaway Guide to the Cook Islands
• The Complete Luxury Guide to the Cook Islands

And if you simply can’t get enough Cook Islands wisdom, head over to the 30 Tips for Travelling in Rarotonga & the Cook Islands .

Happy travels and thanks for checking out this adults-only travel guide to the Cook Islands!

This article was reviewed and published by Laura, editor-in-chief and co-founder of Cook Islands Pocket Guide. Since arriving solo in the South Pacific over 10 years ago with nothing but a backpack and a background in journalism, her mission has been to show the world how easy (and awesome) it is to explore a paradise such as the Cook Islands. She knows the islands inside out and loves sharing tips on how best to experience Raro’s must-dos and hidden gems. Laura is also the editor of several other South Pacific travel guides.

Was this article useful?

Related posts.

Fun Facts About the Cook Islands for Kids

Cook Islands Travel Tips: 31 Tips for Travelling in Rarotonga & the Cook Islands

29 Tips for Your Family Rarotonga & Cook Islands Vacation with Kids

The Guide to Ecotourism in Rarotonga & the Cook Islands

The Complete Travel Guide to the Cook Islands for Families 👪 [2024]

What are the 15 Islands in the Cook Islands?

Recommended for you.

21 Fun Facts About Rarotonga & the Cook Islands 🍌

Accommodation, destinations, things to do, connect with us.

To contact us directly, use our contact page.

Travel Tips

Welcome/Kia Orana By using this website you agree to our Privacy Policy and terms of use within it which includes sponsored posts and affiliate links.

Connect with us

Welcome/Kia Orana By using this website you agree to our Privacy Policy and the terms of use within it.

© 2024 Cook Islands Pocket Guide. Contact – Disclaimer

Travel Vaccines and Advice for the Cook Islands

With 15 regions, the Cook Islands present countless opportunities to explore cave pools, beaches and Polynesian culture.

The Cook Islands are also the second largest pearl farming producer in the world. Manihiki is the main location for the territory’s many local family-run pearl farms. The island is made up of 40 small coral inlets which encircle a tremendous blue lagoon.

Do I Need Vaccines for the Cook Islands?

Yes, some vaccines are recommended or required for the Cook Islands. The PHAC and WHO recommend the following vaccinations for the Cook Islands: COVID-19 , hepatitis A , hepatitis B , typhoid , meningitis , polio , measles, mumps and rubella (MMR) , Tdap (tetanus, diphtheria and pertussis) , chickenpox , shingles , pneumonia and influenza .

See the bullets below to learn more about some of these key immunizations:

• COVID-19 – Airborne – Recommended for all travellers
• Hepatitis A – Food & Water – Recommended for most travellers
• Hepatitis B – Blood & Body Fluids – Accelerated schedule available
• Typhoid – Food & Water – Shot lasts 2 years. Oral vaccine lasts 5 years, must be able to swallow pills. Oral doses must be kept in refrigerator.
• Measles Mumps Rubella (MMR) – Various Vectors – Given to anyone unvaccinated and/or born after 1957. One time adult booster recommended.
• TDAP (Tetanus, Diphtheria & Pertussis) – Wounds & Airborne – Only one adult booster of pertussis required.
• Chickenpox – Direct Contact & Airborne – Given to those unvaccinated that did not have chickenpox.
• Shingles – Direct Contact – Vaccine can still be given if you have had shingles.
• Pneumonia – Airborne – Two vaccines given separately. All 65+ or immunocompromised should receive both.
• Influenza – Airborne – Vaccine components change annually.
• Meningitis – Airborne & Direct Contact – Given to anyone unvaccinated or at an increased risk, especially students.
• Polio – Food & Water – Considered a routine vaccination for most travel itineraries. Single adult booster recommended.

See the tables below for more information:

Dengue is present on the islands. Make sure to bring repellents and mosquito netting.

See our vaccinations page to learn more about these infections and vaccines. Ready to protect yourself? Book your travel health appointment today by calling or schedule online now .

Do I Need a Visa to Travel to the Cook Islands?

A passport which is valid for 6 months from the expected departure date is required to enter the country. A tourist visa is not required for up to 30 days and a business visa is not required for up to 21 days. All passengers must have proof of sufficient funds, proof of accommodations, as well as an onward/ return ticket.

Sources: Embassy of Cook Islands and Canadian Travel and Tourism

Visit the Canadian Travel and Tourism website for more information on entry and exit requirements.

What is the Climate Like in the Cook Islands?

The Cook Islands have a tropical climate with high, stable temperatures year round.

The territory has a rainy season with afternoon storms from December to March and a dry season from April to November. The wet season is also hurricane season.

There is little temperature difference between the seasons. The average temperature is in the low 20’s Celsius, while the average low is in the high-10’s.

February is typically the warmest month for the Cook Islands while August is the coolest. January is the wettest month while July is the driest.

How Safe are the Cook Islands?

The Cook Islands are a very safe travel destination.

Swimming in sheltered lagoons is fine but reef passages can have very strong currents to be avoided.

The Cook Islands’ major island, Rarotonga, has major reef passages at Avana Harbour, Avaavaroa, Papua, and Rutaki. The other islands have reef passages as well, typically on opposite streams.

Be wary of bug bites as they can lead to dengue fever.

Take a Dip in Mitiaro’s Underground Cave Pools

Mitiaro is one of the 15 islands that make up the Cook Islands. But, it is unique in that it is known for its underground cave pools.

The heart of the island it is very flat and swampy. It has two freshwater lakes, Rotunui and Rotoiti, which are filled with eels and tilapia.

One of the most popular island spots is the underground cavern Vai Nouri. The cavern is said to have healing powers and possess water that is strikingly deep and clear. Travellers and locals alike can go to many points along the coast to discover and enjoy countless small coves with ample opportunities to take a dip in the tranquil waters. see the reef, explore the caves, relax on the beaches, and enjoy sights few get to see.

Tourists can get a wonderful cultural experience by staying with welcoming locals. Because the island is rarely visited, travellers can expect a quiet and beautiful experience.

What Should I Pack for the Cook Islands?

Think ahead on what to pack by perusing these suggestions:

• Appropriate Clothing – The Cook Islands can often be hot and humid. Be sure to pack accordingly for the time of year and the activities you wish to do. Consider items such as sunscreen, water-protective gear, and bathing suits.
• Health Kit – Be sure to have important first aid kit items while travelling. Consider using a pre-made first aid kit for your trip.
• Bug Repellent – With the possibility of dengue fever in the Cook Islands it is especially important to ward against mosquito bites.

Canadian Embassy for the Cook Islands

Canada currently does not have a residential government office in the Cook Islands. The High Commission of Canada in Wellington, New Zealand provides consular services to those travelling to the Cook Islands.

High Commission of Canada in New Zealand Level 11, 125 The Terrace, Wellington 6011, New Zealand +64 4 473-9577

Stay safe abroad with Passport Health. Call or book online now and start travelling safely today!

Customer Reviews

Passport health – travel vaccines for the cook islands.

On This Page: Do I Need Vaccines for the Cook Islands? Do I Need a Visa to Travel to the Cook Islands? What is the Climate Like in the Cook Islands? How Safe are the Cook Islands? Take a Dip in Mitiaro’s Underground Cave Pools What Should I Pack for the Cook Islands? Canadian Embassy for the Cook Islands

• PIPEDA Policy and Consent Form
• Privacy Policy
• Automatic Data Collection Statement