17 Surprising Things to Know About the Cook Islands:
A trip to The Cook Islands is never a bad idea. In fact, I actively encourage you to add this tropical paradise to your travel list. With its lush landscapes, friendly locals, and relaxed island lifestyle, The Cook Islands has a way of slowing you down in the best possible way.
That being said, there are a few things that surprised me during my week-long solo trip to Rarotonga, Cook Islands — from island time and power outages to transport and potential dangers. In this guide, I’m sharing 17 things you should know before visiting The Cook Islands, so you can plan your trip with confidence and avoid any surprises!
1. You’ll Immediately Feel “Island Time” in Rarotonga
As soon as you land at Rarotonga International Airport, you’ll feel the stress melt away. You’re greeted by the sound of a ukulele and your first glimpse of the island’s lush green mountains — it feels instantly magical.
Life in The Cook Islands runs on “island time.” One of the most important Cook Islands travel tips to know is that locals move at a slower, more relaxed pace. People are incredibly friendly, but things aren’t rushed. Whether you’re waiting for food, transport, or a bus, it may take a little longer — and that’s all part of the experience. Slow down, embrace it, and let island time set the tone for your trip. You’re in paradise now.
2. You Can Drive Around Rarotonga in 30 Minutes
One of the most surprising things about visiting Rarotonga is just how small the island is. You can drive the entire island in under 30 minutes, making it incredibly easy to get around.
Renting a car in Rarotonga is a convenient way to explore the island at your own pace, especially if you want the freedom to stop at quiet beaches, local cafés, and scenic viewpoints along the way. It’s also a great option if you’re short on time but still want to see as much of the island as possible.
3. Rarotonga Is Mostly Powered by Diesel Generators
One interesting thing to know before visiting The Cook Islands is that most of the island is powered by diesel generators. Given how remote The Cook Islands are, this makes a lot of sense once you arrive. While the island is slowly integrating solar energy, diesel remains the primary power source for now.
Because of this, short power outages can occasionally happen. They’re generally rare and don’t last long, but it’s something worth being aware of when travelling around The Cook Islands — especially if you’re working remotely or relying on electronics.
4. Reef Shoes Are a Must-Pack Item for Rarotonga
One of my biggest Rarotonga travel tips is to pack reef shoes — they’ll quickly become your best friend on the island. One of the highlights of visiting Rarotonga is how easy it is to snorkel almost anywhere, often straight from the shore.
That being said, many of the beaches and lagoon entry points have broken coral and rocky surfaces. If you’re visiting The Cook Islands, reef shoes help protect your feet and make getting in and out of the water far more comfortable, especially when exploring the lagoon.
5. Be Aware of Stonefish in Rarotonga
When researching my trip to the Rarotonga, stonefish came up repeatedly. After speaking with a few locals, I learned that while stonefish do appear in shallow waters, sightings aren’t common and locals don’t seem overly concerned.
That said, stepping on a stonefish will almost certainly result in a trip to the hospital. Stonefish are considered one of the most venomous fish in the world, and they are incredibly well camouflaged, often looking exactly like rocks on the lagoon floor. If you’re walking or swimming in shallow water in The Cook Islands, it’s best to shuffle your feet rather than taking normal steps and avoid murky areas where visibility is low.
This is one of the most important things to know about visiting The Cook Islands. I always wore reef shoes while swimming in the water. While reef shoes won’t completely prevent a stonefish sting, they can help reduce the risk and also protect your feet from coral, sharp rocks, and rough lagoon entry points.
6. Choose Accommodation With a Kitchen (or Nearby Cafés) in Rarotonga
The Cook Islands are made up of 15 islands and atols and most travellers will stay on the main island Rarotonga. While Rarotonga is a small island, restaurants and cafés are spread out around the coast. When I stayed at Rarotonga Backpackers, I only had a couple of dining options within walking distance — and sometimes they weren’t even open.
Thankfully, my accommodation had a kitchen, which made things so much easier. One of my top Rarotonga travel tips is to book Rarotonga accommodation with kitchen facilities or stay somewhere close to cafés and restaurants. This way, you’ll always have food options available, even on quieter nights or Sundays when many places close early.
Looking for the best places to stay in Rarotonga? 👉🏼 7 Best Places to Stay in Rarotonga for Every Type of Traveler
7. Drinking Water Isn’t Always Safe in The Cook Islands
Access to clean drinking water is essential, especially in a warm destination like The Cook Islands. During my stay in Rarotonga, I noticed several water refill stations around the island, and my accommodation advised me to only drink filtered water.
Rarotonga Backpackers had filtered taps, so I knew it was safe, but this is one of those important Rarotonga travel tips where it pays to double-check. Always ask your accommodation or a local before drinking tap water in The Cook Islands, just to be safe.
8. Airport Transfers in Rarotonga Are Easy and Stress-Free
Rarotonga International Airport is small and easy to navigate, which makes arriving on the island completely stress-free. I’m a very last-minute traveller and arrived without any airport transfer booked — and it wasn’t an issue at all.
Minibuses wait right outside the terminal. Simply tell them where you’re staying and they’ll point you in the right direction. A one-way airport transfer in Rarotonga costs around $20 NZD per person, making it an easy and affordable option.
9. You’ll Experience Some Time Travel When Visiting Rarotonga
Visiting Rarotonga almost feels like time travelling. The island sits close to the International Date Line in the middle of the Pacific Ocean, which can make arrival times a little confusing.
- Flying from Hawaii? You’ll skip an entire day.
- Flying from Australia or New Zealand? You’ll go back in time.
My flight left Sydney at 10pm on Saturday, flew for 5.5 hours, and arrived in Rarotonga at 7am on the same Saturday. One of the most important things to know before visiting The Cook Islands is to double-check your accommodation dates — I nearly booked mine for the wrong night.
10. New Zealand Dollars Are the Local Currency in the Cook Islands
The local currency in the Cook Islands is New Zealand Dollars (NZD). Most places in Rarotonga accept card payments, and I personally use a Wise card to avoid high international bank fees.
That said, some cafés, markets, and small shops prefer cash. I withdrew $100 NZD from an ATM at Rarotonga Airport, which lasted me the entire week. Just keep in mind that ATMs charge a $5 NZD withdrawal fee, and there are only a handful of ATMs on the island.
11. Bring Hiking Shoes for the Cross Island Hike
If you enjoy hiking, don’t miss the Rarotonga Cross Island Hike — it’s easily one of the best things to do in The Cook Islands.
I only brought trainers, which worked fine, but hiking shoes would have given me much better grip. Some sections of the trail can be slippery, especially with Rarotonga’s humidity and recent rain. I slipped once and can confirm it wasn’t fun — although probably entertaining for the people hiking behind me!
12. Plan Your Rarotonga Itinerary in Advance
My trip was very last-minute — I booked flights to Rarotonga just two weeks before leaving. Many travellers choose to split their time between Rarotonga and Aitutaki, often spending around four nights in Rarotonga and three nights in Aitutaki.
Flights to Aitutaki with Air Rarotonga book out quickly. Because I didn’t plan far enough ahead, I stayed a full week in Rarotonga and did a day trip to Aitutaki instead. If I were to visit the Cook Islands again, I’d absolutely spend at least three nights in Aitutaki — it’s incredibly peaceful and pristine!
13. Don’t Expect Fast Internet in Rarotonga
If you rely on fast internet, Rarotonga can be challenging. I’m a Digital Nomad and depend on strong Wi-Fi, but unless your accommodation has Starlink, internet speeds across the island are limited and often patchy.
Vodafone is the only mobile network provider in The Cook Islands and offers both physical SIMs and eSIMs. Data is reliable but capped around 10GB for $49 NZD or 20GB for $69 NZD. This amount of data disappears quickly if you work online. I intentionally chose not to work while visiting Rarotonga, but it’s an important thing to know before you go.
14. Always Get Travel Insurance Before Visiting Rarotonga
I’ve lost count of how many travellers I’ve spoken to who skipped travel insurance because they were “young” or “couldn’t afford it” and just as many who later ended up in hospital facing huge medical bills.
Having travel insurance is one of the most important things to know about visiting The Cook Islands. Things can go wrong when your visiting The Cook Islands: airlines lose luggage, accidents happen, or you might step on a stonefish and need medical treatment. In destinations like Rarotonga, where healthcare isn’t free for visitors, travel insurance is essential.
I always recommend SafetyWing. They offer flexible global travel insurance for both short trips and long-term travel, and I love their subscription-based cover. I’ve been insured with them for nearly five years while travelling full-time.
15. Transport Options in Rarotonga Are Simple but Limited
Getting around Rarotonga is easy, but transport options are limited. Popular choices include scooters, buses, and rental cars.
I considered renting a scooter, but you’ll need to visit the police station in Avarua to obtain a local licence. From what I read, the process is simple, but it’s worth checking opening days and hours in advance.
I mainly used the local bus, which runs clockwise and anti-clockwise around the island and is generally reliable. I also rented a car for one day which gave me complete freedom to explore Rarotonga at my own pace.
16. There Are No Traffic Lights in Rarotonga
Rarotonga has no traffic lights, just one main loop road and a single roundabout. Driving is calm, quiet, and refreshingly stress-free.
Always carry your driving licence when driving in Rarotonga. I was stopped twice by police during random vehicle checks — I showed my licence, had a quick chat, and was on my way within minutes.
17. Learn the Local Greeting: Kia Orana
The local greeting in the Cook Islands is “Kia Orana.” I always try to learn a few local phrases when I travel, and this one came in handy every time I entered a café or shop.
Locals genuinely appreciate the effort, and it’s a simple way to show respect for the culture while visiting The Cook Islands.
Is The Cook Islands Worth Visiting?
The Cook Islands is a truly magical destination that encourages you to slow down, disconnect, and embrace island life. Having travelled to over 50 countries, my trip to Rarotonga stands out as one of my most memorable — not just for its natural beauty, but for the warmth and kindness of the locals.
If you’re planning a trip to The Cook Islands, I hope these travel tips help you prepare and make the most of your time in paradise. You can find more Cook Islands travel guides, itineraries, and tips below.
More Rarotonga Travel tips
- Best Travel Insurance: SafetyWing Nomad Insurance
- Best Travel Card: Wise Travel Card
- Looking for the best flights? Skyscanner
