Cook IslandsTravel Guide

Open every Saturday almost as soon as the sun has risen, the Punanga Nui Market is one of the best places to discover the vibrant culture of the Cook Islands. As you browse through the stalls you’re guided by the sound and sight of drummers and dancers performing on the streets. The market sells a variety of local treasures, from black pearls and sarongs to fresh fruits and produce.

The Cross Island Trek with Maunga Tours is a walking tour through the interiors of Rarotonga with a fun and informative twist. Bruce’s extensive knowledge of the area’s history and love of old stories gives the tours a unique appeal as each trek is different from the other. Although there’s no climbing involved (unless you choose to climb The Needle) and most of the path is not strenuous, there are moments when you need to be able to navigate rugged terrain. The Cooks is a treasure trove of nature and you get to see a lot of the fauna and flora during the walk.

The award-winning cultural attraction, Highland Paradise, takes you to a settlement where Cook Islanders used to live. Known as ‘the lost village’, Highland Paradise includes tours on Tuesdays and Thursdays that show historical sites and entertain with re-enactments of crucial moments in Cook Islands history. If you attend a cultural night, you’re treated to expert guides, a tapu lifting, warrior welcome and a feast cooked in a traditional underground oven (umu). Entertainment is provided all throughout the night, from dancing and music to spectacular stage shows.

Few activities let you know how seaworthy you are better than a voyage out beyond the reef on a traditional sailing canoe (vaka). The Vaka Marumaru Atua is a large sailing canoe built using the same methods of ancient Cook Islanders. It can transport groups out into deep water, where you may need to brace for the occasional big wave. The cruises last about three hours and provide glamorous views of Rarotonga. If you want to increase the excitement, ask about the occasional night journey on the Marumaru Atua from Rarotonga across to Aitutaki.

The Cook Islands has seen a recent rise in the popularity of kitesurfing, thanks to regular weather that is tailor-made for the sport. There are multiple companies that facilitate kitesurfing with lessons, professional equipment, and boat transfers. The steady winds that blow across Aitutaki Lagoon and Muri Lagoon provide the perfect conditions for kitesurfing, whether you’re a beginner or an expert.

Join Butch, the local authority on fly fishing, in casting a line out and snagging a big bonefish in the splendid water of Aitutaki Lagoon. Imagine being knee deep in the water, reeling in a fighter while you're surrounded by picturesque tropical nature. Fishing adventures can last a half or full day and are available year-round. Along with bonefish, you may also encounter queenfish, snapper and barracuda. Butch’s knowledge and experience will help you become a fly-fishing pro, so you can catch the big ones.

Consisting of seven acres of gardens, the Maire Nui Gardens boasts beautiful tropical gardens and lily ponds to explore at a leisurely pace. You can take a relaxed stroll through the gardens, encountering hundreds of tropical plants and native birds. You’ll even stumble upon a café tucked in the lush gardens, perfect for a chilled break surrounded by the island’s stunning nature.

The island of Mangaia, one of the least populated in the Cook Islands, is steeped in rich history. A lot of this history resides in the intricate cave systems that exist on the island. The adventurous souls will enjoy stepping into these caves including Te Puta, a small cave where a recluse lived and which provides stunning views of the island’s plateaus. Some of the caves seem endless, stretching as far as three kilometres with a labyrinth of twists and turns. If you’re brave enough to venture through them, you may come across the human remains of past island residents.

Surfing off the island of Rarotonga is an epic event thanks to the shallow reefs. However, these reefs also provide some of the best tube rides in the Pacific. Known for being short and punchy, each ride gives you a quick dose of adrenaline as you cruise centimetres above the reef along crystal clear water. The most reliable surf breaks can be found off Avana Harbour, Rutaki and off Club Raro. Due to the hazardous combination of the shallow water and the sharp coral in the reef, surfing in Rarotonga is only recommended for experienced surfers.

This beachfront restaurant serves up fresh seafood and local and international dishes, while lavishing you in a romantic island atmosphere. You can sit at decorated tables on the sand enjoying the water stretched out before you. Featuring several themed nights during the week, you can enjoy a variety of meals and live entertainment.

Trader Jacks at Avarua Harbour is well-known for its great vibes, cold beer, and fresh seafood menu. Often featuring live music in the evenings, visitors can dine in the restaurant or chill out at Vaka Bar next door. If you are feeling adventurous, try their famous sashimi pizza.

If you don’t want to decide on just one type of sashimi for dinner or you’d prefer to give your taste buds a tour through the South Pacific's many flavours, the The Islander Hotel’s restaurant and Hula Bar can accommodate with its sashimi three ways main course. If raw fish is not for you then try a variety of other Polynesian and western dishes on the menu. And for those looking for a party, The Hula Bar offers all day happy hour and is a great spot to mix and mingle with the locals. The restaurant's location, right across the street from the airport, provides excellent spot to hang out and soak up the last of your holiday before boarding your flight home. Simply check in, drop your bags, head over to The Islander Hotel, and make sure you are back to the airport in time for a quick security check and boarding.

Situated on the famous Popoara Beach, The Boat Shed has a rustic appeal with its wooden structure and antique decorations. The diverse menu lets you select from a range of tasty meals including seafood and Asian dishes. If you’re dining during whale season, you may be treated to a whale show just off the reef in front of the restaurant.

Housed in a restored colonial house and set on sprawling manicured lawns that stretch down to the beach, Tamarind House is easily one of the best establishments to taste the flavours of the Cooks. The menu is often changing things up with new dishes from both local and international influences. If you’re ever dining at the Tamarind House, it’s worthwhile trying the fresh tuna nicoise salad or the taro leaf and roast pumpkin lasagne. After dinner, you can take a moonlit stroll through the gardens or along the beach.

Close to Muri at the Avana Wharf, you can find The Moorings Fish Cafe, which delivers a truly casual atmosphere along with delicious fresh fish dishes including their famous FOB (fresh off the boat) Fish Sandwich. You can choose to eat at one of the picnic tables overlooking the lagoon or purchase takeaway and enjoy the fresh seafood down by the water. This little establishment is great for a change of pace from the other notable dining options.

The largest, most popular market in the Cook Islands is the Punanga Nui Markets in Avarua, within the main town of Rarotonga. These markets operate on a Saturday morning and any local will tell you: get there early. The markets themselves are a wonderful and authentic Cook Islands experience, where you have the chance to meet local artisans and talk to them about their work. At the markets you’ll find handmade jewellery, arts and crafts, clothing, hats made of coconut frond and much more. There’s free entertainment, food stalls selling fresh local produce and snacks, as well as organic coffee brewing all morning. At 10am there is live music and dancing on the main stage, so don’t sleep in too long!

There are so many special mementos you could pick up in the Cook Islands, but if you want to come home with something true to the region, you can’t go past a pareu (colourful fabric printed in a variety of colours and patterns like a sarong); cultured black pearls; and hand-stitched quilts known as tivaevae, which are highly valued amongst Cook Islanders.

Hot tip: Market stalls are cash only so don’t forget to bring New Zealand dollars or Cook Islands coins.

You can find the small-but-perfect black pearls all over the South Pacific, but the quality of the pearls in the Cook Islands is very high. The best place to buy black pearls in the Cook Islands is on Rarotonga, in the Avarua district, where there are many jewellery stores selling exquisite black pearl jewellery. Shops sell black pearls individually too, so if you want to have your pearls made into jewellery once you arrive home, you can do so.

Rarotonga is the only island with buses. It provides an efficient bus service that runs around the island in both a clockwise and anti-clockwise direction. Depending on what route you wish to take, you’ll need to time your departure for on the hour or every half-hour. The buses tend to stop outside hotels and other main areas, but you need to remember to flag the driver down (wave your hand). Buses are more frequent during the day and you can't catch the anti-clockwise route after 4:30pm or on Sundays. A single journey costs about $5 AUD and 10-ride tickets can also be purchased.

Another great way to explore Rarotonga and Aitutaki is by renting a car and heading out onto the open road. You can find a range of quality vehicles such as jeeps, convertibles, 4WDs and stock-standard cars from reliable hire companies. Hire a vehicle from Go Cook Islands Car Rentals, Avis Cook Islands, Island Car & Bike Hire and Polynesian Rental Cars if you’re on Rarotonga, or from Popoara Rentals if you’re on Aitutaki. Vehicles usually cost at least $60 per day.

Go back to the good old days and trek around the islands by putting one foot in front of the other. Most of the smaller islands don’t have any hire facilities, so this is often your only option. The Cook Islands is also one of the safest places to hitchhike in regards to meeting friendly people, but be prepared for the typical absence of seatbelts in local’s cars or riding in the back of a truck.

Most people choose to travel between islands via Air Rarotonga, a speedy and convenient airline that runs regular flights to Rarotonga, Aitutaki, Atiu, Mauke, Mangaia and Mitiaro. The airline services other islands as well, but these flights are less frequent and subject to weather. Usually, the earlier you book your flight the cheaper the ticket will be. Package deals can be purchased, which allow you to visit multiple islands with one ticket.

Scooters can be hired on Rarotonga and Aitutaki and are an excellent means of transportation because of their popularity on the Cook Islands and their excellent fuel efficiency. If you’ve already ridden a scooter, you’ll have no trouble navigating your way around, but if it’s your first time, you should get acquainted with the vehicle before venturing too far. You will also need to have a full motorbike licence from your home country or obtain one at the police station in Rarotonga. There are no traffic lights in Rarotonga and the country’s laid-back style is reflected in the road rules. Scooters can be hired from Polynesian Bike Hire, Adventure Cook Islands and Island Car & Bike Hire on Rarotonga, and from Popoara Rentals on Aitutaki. The cost of a scooter ranges from $15 to $30 per day.

Despite some of the roads being quite narrow, cycling is an enjoyable way of exploring the islands, because most of the traffic moves slowly. Rarotonga is probably the best island for cycling as the flat roads along the coast can be easily handled at a leisurely pace. Get your bicycle from Adventure Cook Islands for about $10 per day or try an e-bike for $49 per day with Tik-e Tours.

Jumping aboard an inter-island cargo ship is one of only two options of reaching the other islands. If you’re catching a ship, be prepared for irregular schedules and long delays between each one. It takes about one day to reach any of the islands from Rarotonga and there are limited cabins on the ships. A single trip will cost about $65 or you can purchase a round-trip ticket that includes visits to Rarotonga, Mangaia, Ma-uke, Mitiaro and Atiu for $260.

On the south-eastern side of Rarotonga lies Muri Beach. It’s protected by the small Koromiri Island just offshore, giving the beach calm, safe waters. The gentle waves also make this a hub for water sports, and anything from kayaking to stand-up paddleboarding is popular here. The shallows are also ideal for snorkelling and if you’re looking for lagoon cruises, Muri Lagoon is the place to do it. Alongside the beach are cafes, restaurants and bars, and if you stay until the sun goes down, you’ll be able to explore the vibrant Muri night markets. Just follow the aroma of the barbecue and the sound of live music...

Also on the western side of the island is Black Rock Beach, a culturally and historically significant place for the people of the Cook Islands. As the name suggests, the beach is characterised by huge black basalt rocks jutting out of the white sand and is where, according to tradition, the spirits of the dead make their way to the afterlife. The beach is dramatic in its beauty, with clear turquoise water. It’s also a good spot for swimming, with rock pools to explore, but be mindful of occasional strong currents. Facing west, Black Rock Beach is perfect for catching the sunset.

Another stunning beach and snorkelling hot spot is on the south-western side of Rarotonga at Aroa Beach. This area is part of a marine reserve, and you’ll find gorgeous coral and colourful tropical fish quite close to shore. The shallow waters make this a great spot to snorkel with children, although keep an eye on the current. Flippers are a good idea.

Think swaying palm trees, white sand and sparkling clear water and you have Titikaveka Beach. This is one of the most beautiful beaches in the Cook Islands—let alone the South Pacific—and a dream location for relaxing, swimming, snorkelling or simply dozing off in a hammock between the trees.