Cook Islands’ Things to Know

From the moment you receive a fragrant flower garland on arrival till you wave goodbye to the twanging of ukulele strings and the drum beats of the island musicians, the Cook Islands are a dreamy topical destination. Read on to find out how to make the Cook Islands your most memorable bucket-list holiday ever. 

When is the best time to visit the Cook Islands?

The Cook Islands’ dry season is from April to November, so the best time to visit is between June and August when the days are sunny and there’s very little rain. This is also peak tourist season, so if you would rather travel in shoulder seasons, they are from April to May, and from September to October. Swimming and diving is excellent in this season. Hotels often have the best availability in the shoulder seasons (peak seasons tend to book up well in advance) and may offer special rates too.

The key festivals are mostly during dry season and include Te Mire Ura (a dance competition) held in Rarotonga during April or May, Te Maeva Nui (celebrating the country’s independence) nationwide during July, and Te Mire Tiare, a week long flower festival held in Rarotonga in November.  

The Cook Islands’ wet season is from December to March. Humidity can be high so expect brief showers. 

From July to October is an excellent time to see humpback whales who’ve migrated from Antarctica to give birth in the warm waters.  

If you love running, join the 31km Round Rarotonga Road Race in September or the 42.2km ocean-to-sky marathon, Pursuit in Paradise, in Aitutaki around April.  

How long to spend in the Cook Islands?

A week will help you unwind. You’ll have enough time to explore the lagoons and hiking trails of Rarotonga and take a short domestic flight to Aitutaki for more lagoons, more snorkelling and fresh beach barbecues. If you want to discover the remaining 14 islands that make up this glorious country, you’ll need two weeks.  

For New Zealand residents, a long weekend exploring one of the main islands would be ideal. Shop at the  Punanga Nui Market, hike up The Needle to catch some incredible views or go snorkeling in the Aroa Marine Reserve. 

How to get to the Cook Islands?

In 2026 Jetstar will fly direct from Brisbane to Rarotonga, in addition to its direct route from Sydney. Air NZ and Jetstar will continue to carry passengers between Auckland and the islands. 

Air Rarotonga has regular flights to and from Aitutaki making domestic travel easy.  

Whilst in this destination there are scooters, bicycles, rental cars and e-bikes for hire. Local buses, taxis and accommodation transfers can also be used. 

International passport holders (including Kiwi travellers) must have a passport that is valid for at least six months after their departure date.  

All international travellers, including Australian passport holders, are granted a tourist visa for 31 days on arrival. New Zealand passport holders are granted a visa for a 90 day stay.  

What currency does the Cook Islands use?

The official currency of the Cook Islands is the New Zealand dollar. ATMs on Rarotonga and Aitutaki accept Visa and Mastercard, but in the less populated, smaller islands you’ll need cash so exchanging some before you arrive is a good idea. Have some cash will also help if you want to purchase from smaller businesses or roadside stalls. You can use a physical credit card for purchases in some areas outside of Rarotonga and Aitutaki.

What to eat & drink in the Cook Islands?

Fruit, vegetables and seafood are fundamental staples of a Polynesian diet. Traditional cuisine is served fresh or cooked in an umu, an oven pit dug into the earth. Try the fish, pork or breadfruit that’s been wrapped in green banana leaves and cooked by hot volcanic rocks. 

The best place for fresh tropical fruits and vegetables is at Panunga Nui Saturday market or at roadside stands. Hotels also offer breakfasts that include fresh fruits. 

A special way to try local foods is to do a cultural experience or an ‘island night’ at Te Vara Nui Village, Highland Paradise or one of the hotels. Island nights include music, singing, dancing and an umukai – a traditional Cook Islands feast. Alternatively, during a progressive dinner through Rarotonga locals welcome guests into their own homes.  

Some traditional food to try in the Cook Islands: 

Taro – is a starchy root vegetable like sweet potato. In the Cook Islands, this vegetable accompanies meals as hot chips. Young taro leaves are cooked in coconut cream to make the vegetarian side dish rukau. 

Curried pawpaw salad – Underripe papaya is combined with mayonnaise and mild curry powder to make a tangy side dish for fish or chicken. 

Banana or pawpaw poke – Rich and creamy, this is a sweet, caramelised dessert dish. Bananas are cooked with milk and sugar and served with coconut cream. 

Ika mata – Fish, usually tuna, is marinated in lemon juice and coconut cream to make Ika mata, a zesty fish dish. The acid in the lemon juice cooks the tuna (similar to kokoda in Fiji or ceviche in South America). Tuna is also served sashimi-style. 

Nu – Fresh drinking coconuts are called nu.  

For drinks, head over to the Rarotonga Brewing for a Cook Islands Lager. Their cider range also uses local fruit and you can take your pick from passionfruit, pineapple or paw paw flavours. Brewery tours run on Tuesdays and Thursdays at 11am.  

At Cook Islands Distillery in Rarotonga you can taste the spirit of the Cook Islands when you have a tipple of the Tavake gin, rum or vodka. You’ll find these in the island-inspired tropical cocktails at the numerous happy hours around Rarotonga, along with beer and wine from Australia and New Zealand.  

Head to the Muri Night Market to browse the offerings from that week’s vendors, such as creamy garlic prawns and rice, sashimi, goat curry, umu plates, cheesecake, tropical fruit desserts, and gourmet churros. The open-air Punanga Nui Market in Avarua (the main township in Rarotonga) also has fresh food stalls and organic coffee.

Rarotonga has one of the best nightlife scenes in the South Pacific. For a fun and safe way to party, book the Going Troppo Party bus or the Rehab Nightclub’s party bus. You’ll be picked up and taken on a bar crawl of all the best bars.   

What is etiquette for visiting the Cook Islands? 

Locals will say “Kia Orana” to greet you. It means ‘may you live a long and fulfilling life’. It’s a heartfelt wish for you so say it back! 

Sunday church services are an important part of the culture here and locals dress in their best clothes when attending. This means collared shirts and long pants or skirts. Cook Islanders dress modestly. Cover up if you’re wearing swimwear anywhere but the beach or the pool. 

The country is superbly clean and tidy. As always when travelling, take only trash and leave only footprints.