is cook islands safe to 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 Apr 12, 2022 and updated Jan 24, 2024.

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COVID-19: travel health notice for all travellers

Cook Islands travel advice

Latest updates: Editorial change

Last updated: August 7, 2024 12:27 ET

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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.

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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 level of risk may vary by:

The virus that causes chikungunya is spread through the bite of an infected mosquito. It can cause 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.

Learn more:

Insect bite and pest prevention 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.

Health and safety outside Canada

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+ persons

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

2SLGBTQI+ persons 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+ persons 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 .

Dual citizens

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 Abductions: A guide for affected parents
• Canadian embassies and consulates by destination
• Request emergency assistance

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.

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Cook Islands

Latest update.

Exercise normal safety precautions in the Cook Islands.

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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.
• Some medications, such as those used to treat attention deficit hyperactivity disorder (ADHD) or strong pain medicines are illegal in the Cook Islands (for details see 'Full advice/Medications')
• 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.
• The Cook Islands has banned the sale or importation of imitation tobacco products, including vapes/e-cigarettes. Visitors over the age of 21 are allowed to bring one e-imitation tobacco device and up to 30 millilitres of e-liquid (for more details see 'Local Laws'). 

Full travel advice:  Local laws

• Authorities will issue a 31-day visitor visa on arrival. A visitor visa can be extended for an additional 62 days on application, either before travel or once in country, at no cost. 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 strong pain medicines or those used to treat attention deficit hyperactivity disorder (ADHD), are illegal in the Cook Islands. 

Visitors may bring medicinal cannabis into the Cook Islands from New Zealand and Australia if they meet certain requirements. Visit the Ministry of Health website for more information before you plan your travel.

If you plan to bring over-the-counter (OTC) or prescription medication, make sure 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
• Prescription drugs and travel
• 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

Imitation Tobacco Products (Vapes/E-Cigarettes)

The Cook Islands has banned the sale or importation of imitation tobacco products, including vapes/e-cigarettes. Visitors over the age of 21 are allowed to bring one e-imitation tobacco device and up to 30 millilitres of e-liquid. Visitors must make sure the device and any remaining liquid is taken with them when they depart from The Cook Islands or is surrendered to the Ministry of Health. Refer to the  Ministry of Health for more information.

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. 

Authorities will issue a 31-day visitor visa on arrival. There's no fee for a visitor visa. Any visitor class of visa and permit can be extended for an additional 62 days or less at no cost. Requests can be made before travel or once in country. 

Email  [email protected]  and include "Visitor Extension concession" in the subject line. Attach a copy of each traveller's passport bio-data and travel itinerary.

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.

• LGBTQIA+ 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

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Cook Islands Safety Tips: Is it Safe to Travel to Rarotonga & the Cook Islands?

Support cook islands pocket guide and get our huge ebook collection to access our tips on the go, the complete guide to health and safety in rarotonga and the cook islands for travellers.

Crime is minimal, there are no crocodiles, no malaria and not much else to be too concerned about. All in all, the Cook Islands is a very safe place to visit. However, mosquitos can be a pain and spread diseases, standing on stonefish hurts like hell, and you’ll want to be able to handle a scooter before hitting the roads. In this guide on how to stay safe in Rarotonga and the Cook Islands, we outline the health and safety issues to be aware of in the Cook Islands and how you can reduce the risks.

10 Health Tips for the Cook Islands

Before we go into our in-depth health and safety tips for the Cook Islands, here are a few quick tips to keep in mind while travelling:

• If you are feeling ill, be proactive and see a doctor in the Cook Islands. They are more likely to know the local illnesses than your doctor back home
• Go heavy on the sun protection
• Be serious about avoiding mosquito bites
• Make sure your travel vaccinations are up-to-date. See a doctor 4-6 weeks before travel at the latest
• Know what water is safe to drink
• Focus on hand hygiene when staying in remote areas
• Pack a first aid kit specifically for the Cook Islands
• If you get cut , act quickly to clean the wound, disinfect and place an adequate band-aid
• If you have pre-existing conditions , such as asthma or diabetes, see your doctor a few weeks before your trip and ask them to make a note of your medication and condition
• Know the emergency number in the Cook Islands: 999 .

Now, let’s get onto our health and safety advice for Rarotonga and the Cook Islands.

Health Tips for the Cook Islands

The Cook Islands presents a few environmental hazards but very few diseases. Like travelling anywhere in the world, it’s smart to have your travel vaccinations up-to-date and to prepare a first aid kit for injuries or minor health issues that might occur. See our advice in  What Medication to Pack in Your First Aid Kit for the Cook Islands and  Do You Need Vaccines to Travel to the Cook Islands?

Medical Issues That Can Occur in the Cook Islands

The most common medical issues that can occur in the Cook Islands are sunburn, heatstroke, mosquito bites and coral cuts. These are very easy to keep in check with simple precautions. Other medical issues may occur when it comes to drinking water and food, which we cover in our “ Food and Water Hygiene ” section.

Heat Stroke

Overexposure to the sun and high humidity can lead to heatstroke. Symptoms include exhaustion, confusion, headache and vomiting. To avoid, wear high-factor sunscreen, reapply every three hours or straight after swimming, and drink plenty of water. If symptoms occur, move out of the sun immediately and try to cool the victim down by wrapping a wet towel around them. See a doctor as soon as possible. For more sun protection tips, check out  The Best Sunscreens for the Cook Islands + Sun Protection Tips .

Mosquito Bites

Mosquitos can leave a nasty itchy bite, which is enough to ruin an evening under the stars. What’s more, day-biting mosquitos transmit dengue fever (see below). Check out 12 Ways to Avoid Mosquito Bites in Rarotonga & the Cook Islands  for ways to avoid bites.

Ciguatera is fish poisoning caused by eating reef fish that have eaten particular types of toxic algae. Symptoms occur within 24 hours of eating contaminated reef fish and include vomiting, diarrhoea and numbness in the fingers. The best way to prevent it is to avoid eating reef fish altogether; eating deep-sea fish, like tuna, wahoo and mahimahi, is fine.

Cuts from live coral can leave prolonged infections, so if you are injured by live coral, get out of the water immediately and cleanse the wound. Take out all of the bits of coral, apply antiseptic cream, and cover with a dressing. You should have all this stuff in your Cook Islands First Aid Kit !

Diving Decompression

Scuba diving is a popular activity in Rarotonga and Aitutaki, but neglecting the strict depth and timing precautions of scuba diving can result in decompression illness, otherwise known as “the bends”. Note that there are no decompression chambers in the Cook Islands.

Infectious Diseases

Dengue fever.

Dengue fever is a mosquito-transmitted disease that has regular outbreaks in the Cook Islands. It is only the day-biting mosquitos (black and white striped) that cause the infection, so take a precaution by preventing mosquito bites. See the 12 Ways to Avoid Mosquito Bites in Rarotonga & the Cook Islands for tips.

E-coli (Traveller’s Diarrhoea)

E-coli is a virus resulting from food and water that is contaminated with faecal matter, for instance. Precautions to take include boiling water for at least 10 minutes if the water is not from a safe source and washing hands regularly. See Is the Water Safe to Drink in Rarotonga & the Cook Islands? for more tips. Symptoms include fever, drowsiness and diarrhoea. If symptoms occur, hydrate by taking small sips of fluids continuously, alternating between electrolytes and water. If you don’t have an electrolyte solution, drink Coca-Cola or salty broth. In most cases, you will need to wait out the symptoms, as antibiotics rarely treat E-coli effectively.

The COVID-19 virus has been present in the Cook Islands. Symptoms are flu-like including fever, cough, tiredness and loss of taste or smell. It is recommended that you are fully vaccinated before travelling to the Cook Islands. See Do You Need Vaccines to Travel to Rarotonga & the Cook Islands? for more details.

Natural Disasters in the Cook Islands

Although the Cook Islands is usually blessed with buckets of sunshine, its location in the South Pacific means that it is at risk of extreme weather events and natural disasters.

The South Pacific cyclone season runs from November to April. On average, the Cook Islands experiences a big cyclone once every five or so years (but in 2005, they got five cyclones in five weeks)! The Cook Islands is well prepared for cyclones, however, so check out  Cyclones in the Cook Islands: A Guide to Cyclone Safety in the Cook Islands for advice on safety precautions.

Being a little out of the way from major earthquake zones, the Cook Islands has rarely been impacted by tsunamis. Regardless, the country has tsunami protocols in place, as it is at risk. Find out more in The Guide to Earthquakes & Tsunamis in the Cook Islands .

Dangerous Animals in the Cook Islands

The Cook Islands doesn’t have any poisonous spiders or snakes (one of the  21 Fun Facts About Rarotonga & the Cook Islands ) but there are venomous fish, as well as other animals that you’re best to avoid. These include:

• Aedes aegypti – The day-biting mosquito that can transmit dengue fever
• Stonefish – Camouflage fish that have venomous spines
• Centipede – Will leave a painful bite if provoked
• Crown-of-thorns starfish – Has venomous spikes
• Fire coral – Has bright yellow branches and leaves a nasty sting or rash
• Lionfish – Fish that leaves a painful sting
• Man o war jellyfish – Rarely seen but they can get carried over reefs after storms
• Red ants – Not as serious as any of the above, but they can give rapid annoying stings that will soon recover.

For more information about the sort of animals you’ll see in the Cooks, check out   Wildlife in the Cook Islands: Animals in the Cook Islands & Where to See Them .

Food and Water Hygiene

Where most travellers visit in the Cook Islands, there is safe drinking water available and food prepared and/or packaged to a safe standard. On remoter islands, there is more likely that there will be water or food that doesn’t “agree” with you, even if the locals drink/eat it every day. We go over a few food and water hygiene tips for the Cook Islands here.

Know What Water is Safe to Drink

Tap water in most tourist accommodations is safe to drink, as many have their own filtration system installed but always be sure to ask where to get safe drinking water (as it’s not always from your bathroom’s tap!) as well as in resorts that often have their own water filtration system. There are also filtered public water stations around Rarotonga and Aitutaki. Otherwise, in villages and remote areas the water may not be safe to drink, even if the locals are drinking it – they are usually used to it.

To avoid water-borne diseases, such as traveller’s diarrhoea, boil water for about 10 minutes before drinking it. Water purifying tablets and Lifestraw bottles also help, but boiling water is the safest option. See  Is the Water Safe to Drink in Rarotonga & the Cook Islands? for much more of a deep dive into the subject.

Focus on Hygiene Especially When Staying in Remote Areas

Staying on a remote island can be an enriching cultural experience, but you will need to accept a small portion of risk with conditions being so remote and different from home. First, focus on hygiene by washing your hands regularly or using a hand sanitiser, especially before eating food. In the unlikely case that you do start feeling ill, act quickly by seeking medical attention, even if it means returning to Rarotonga. If you let the situation worsen, it may be very strenuous to wait to see a doctor.

Be Aware of Food Safety

Eating in restaurants or at tourist accommodation is usually very safe in the Cook Islands. But if you’re eating in a remote area, then there are a few things to be aware of. For instance, if you’re in an area that may have unsafe water, avoid eating salads or uncooked food that might have been washed with contaminated water. Preferably, eat food that has been cooked in front of you. Vegetarian food is usually the safest option.

To avoid gastro bugs, use hand disinfectant and only eat cooked food. If you get diarrhoea, drink water regularly and alternate between electrolytes and water. If other symptoms occur, see a doctor.

A common type of food poisoning in the Cook Islands is ciguatera caused by eating reef fish that has eaten toxic algae. Avoid eating reef fish and just stick to the deep-sea stuff.

Finally, avoid salmonella by not eating runny eggs or undercooked meat. If you have blood in your stool, see a doctor immediately.

Travellers with gluten intolerance can get advice from The Gluten-Free Guide to Rarotonga & the Cook Islands .

Hospitals, Medical Centres and Pharmacies in the Cook Islands

If you do have health issues or serious injuries while in the Cook Islands, then there are hospitals (which also act as medical centres/GPs) on all inhabited islands, while Rarotonga is the only island with pharmacies. Basic over-the-counter medical supplies can be bought at supermarkets and grocery stores .

Note the phone number in an emergency is 999 .

Pharmacies in the Cook Islands

• Cook Islands Pharmacy (Avarua, Rarotonga +682 27577)
• Cook Islands Pharmacy (Muri, Rarotonga +682 27577)
• CITC Pharmacy (Avarua, Rarotonga, +682 29292 or +682 54144)
• Hospital Pharmacy (Tupapa, Rarotonga, +682 20097).

Hospitals in the Cook Islands

• Rarotonga Hospital  (Nikao, +682 22664)
• Tupapa Clinic (Avarua, Rarotonga, +682 22664)
• Aitutaki Hospital (Arutanga, +682 31002 or 31041 or 31640 or emergency +682 31998)
• Atiu Hospital (Ngatiarua, +682 33664 or 76129)
• Mangaia Hospital (Oneroa, +682 34028 or 34027)
• Mauke Hospital (Kimiangatau, +682 35149 or emergency +682 35664)
• Mitiaro Hospital (Mangarei, +682 36120 or +682 36123)
• Tuhunu Hospital (Tokerau, Manihiki, +682 43664)
• Tukao Hospital (Ngake, Manihiki, +682 43364)
• Rakahanga Hospital (Numahanga, Rakahanga, +682 44664 or +682 44998)
• Omoka Hospital (Omoka, Penrhyn, +682 42083 or +682 42664)
• Tetautua Hospital (Tetautua, Penrhyn, +682 42317)
• Nassau Hospital (Nassau, +682 45614)
• Pukapuka Hospital (Wale, Pukapuka, +682 41446).

For more essential services around the Cooks, take a look at the Information, Shops & Services in the Cook Islands .

Crimes Against Tourists in the Cook Islands

The Cook Islands is generally very safe when it comes to crime, while tourist scams are unheard of. However, there is the occasional petty crime, like theft and accommodation break-ins in cases where valuables are on display or accommodation is not secured.

Beach locations are higher-risk areas for theft of unattended items, so make sure that you don’t leave bags or valuables in vehicles, scooters or on bicycles and lock your vehicles. If you have accommodation on the beach (or anywhere, for that matter), make sure that you lock your door.

Theft is not something to be too worried about in the Cook Islands, but a bit of commonsense precaution is always advised.

Cook Islands Police

Emergency number: 999 There are police stations on the following islands:

• Rarotonga – Avarua Police Station (+682 22499)
• Aitutaki – Arutanga Police Station (+682 31015)
• Atiu – Ngatiarua Police Station (+682 33120)
• Mangaia – Oneroa Police Station (+682 34287)
• Mauke – Kimiangatau (+682 35086)
• Penrhyn – Omoka Police Station (+682 42499)

Note that the other inhabited islands of the Cook Islands don’t have a police station/office in the traditional sense but their subsequent “Island Administration” deals with Police matters.

Road Safety in the Cook Islands

The final danger or potential hazard in Rarotonga and the Cook Islands is the roads. Although speed limits are low and there are efficient road rules in place, the roads can sometimes feel a little congested on the small but most populated island of Rarotonga, and regular accidents on the road do happen. Some safety tips for driving on the roads in Rarotonga and the Cook Islands include:

• Take it easy and stick to the speed limit
• Watch out for children and animals on the road
• Be mindful of the buses
• Wear a helmet when riding a scooter
• Take extra care when driving on unsealed roads
• Don’t park under coconut trees
• Wear your seatbelt (even if the locals don’t).

We have elaboration on these safety tips in the  10 Safety Tips for Driving in Rarotonga & the Cook Islands , as well as road rules to follow in  How to Drive in Rarotonga & the Cook Islands + 10 Road Rules .

More About Health and Safety in the Cook Islands

That’s it for our complete guide to health and safety in Rarotonga and the Cook Islands. For more Cook Islands safety tips, check out the following guides:

• 10 Best Reef-Safe Sunscreens for the Cook Islands
• 29 Tips for Your Family Rarotonga & Cook Islands Vacation with Kids
• 30 Ways to Travel More Sustainably in the Cook Islands

Finally, get all the travel tips you need for the Cook Islands from The Best Cook Islands Travel Guide: Plan a Trip the EASY Way  and the 30 Tips for Travelling in Rarotonga & the Cook Islands .

The information in this guide has been compiled from our extensive research, travel and experiences across the Cook Islands and the South Pacific, accumulated over more than a decade of numerous visits to each destination. Additional sources for this guide include the following:

• Cook Islands Tourism Corporation (General travel advice - Updated [2024])
• Cook Islands Tourism Industry Council (Tourism trade association - Updated [2024])
• Ministry of Foreign Affairs and Immigration (Visa and immigration advice - Updated [2024])
• Ministry of Finance & Economic Management (Border restrictions advice - Updated [2024])
• Ministry of Agriculture (Biosecurity advice - Updated [2024])
• Cook Islands Meteorological Service (Weather forecast and warnings - Updated [2024])
• Cook Islands Statistics Office (Statistics and travel data - Updated [2024])
• Ministry of Transport (Transport operators and licenses - Updated [2024])
• SPTO (Pacific tourism advice - Updated [2024])
• Safe Travel (New Zealand travel advisory for the Cook Islands - Updated [2024])
• Smart Traveller (Australia travel advisory for the Cook Islands - Updated [2024])

At Cook Islands Pocket Guide, we uphold strict editorial standards to ensure accurate and quality content.

About the Author

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.

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Cook Islands, Tokelau and Niue

Warnings and insurance, before you travel.

No travel can be guaranteed safe. Read all the advice in this guide. You may also find it helpful to: 

• see  general advice for women travellers
• read our guide on disability and travel abroad
• see  general advice for LGBT+ travellers
• read about  safety for solo and independent travel
• see advice on volunteering and adventure travel abroad

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 you 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.

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Cook Islands Travel Restrictions

Traveler's COVID-19 vaccination status

Traveling from the United States to the Cook Islands

Open for vaccinated visitors

COVID-19 testing

Not required

Not required for vaccinated visitors

Restaurants

Not required in public spaces, enclosed environments and public transportation.

Cook Islands entry details and exceptions

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Can I travel to the Cook Islands from the United States?

Most visitors from the United States, regardless of vaccination status, can enter the Cook Islands.

Can I travel to the Cook Islands if I am vaccinated?

Fully vaccinated visitors from the United States can enter the Cook Islands without restrictions.

Can I travel to the Cook Islands without being vaccinated?

Unvaccinated visitors from the United States can enter the Cook Islands without restrictions.

Do I need a COVID test to enter the Cook Islands?

Visitors from the United States are not required to present a negative COVID-19 PCR test or antigen result upon entering the Cook Islands.

Can I travel to the Cook Islands without quarantine?

Travelers from the United States are not required to quarantine.

Do I need to wear a mask in the Cook Islands?

Mask usage in the Cook Islands is not required in public spaces, enclosed environments and public transportation.

Are the restaurants and bars open in the Cook Islands?

Restaurants in the Cook Islands are open. Bars in the Cook Islands are .