Cook Islands

The Cook Islands are an idyllic archipelago in the South Pacific, consisting of 15 islands known for their breathtaking beaches, crystal-clear waters and lush nature. The main islands are Rarotonga and Aitutaki, with Rarotonga being the economic and cultural centre. The islands offer a relaxed atmosphere, a rich Polynesian culture and friendly locals. Activities such as snorkelling, diving and hiking in the tropical rainforest are popular. The Cook Islands are also known for their traditional dances and festivals, which immerse visitors in the local culture.

The Cook Islands are located in the South Pacific to the north-east of New Zealand. The archipelago consists of 15 islands, of which Rarotonga is the largest and most populous. Aitutaki is known for its impressive lagoons and breathtaking beaches.

The population of the Cook Islands is around 17,000 people, most of whom are of Polynesian descent. The main language is Rarotongan, but English is also widely spoken, especially in the tourist sector.

The Cook Islands are an autonomous country in the Freely Associated State with New Zealand. They have their own government and a political system based on parliamentary democracy. New Zealand supports the islands in various areas, but does not exercise direct control.

The economy of the Cook Islands is heavily dependent on tourism, which is an important source of income. The islands are known for their natural beauty and cultural experiences. Agriculture also plays an important role.

The culture of the Cook Islands is strongly characterised by Polynesian traditions. The locals celebrate lively festivals, including Te Maeva Nui, which honours Samoan culture and the islands’ independence. Traditional dances and music are an integral part of cultural life.

The Cook Islands offer a breathtaking landscape with beautiful beaches, lagoons and tropical forests. The islands are also home to many endemic plant and animal species that thrive in these unique ecosystems.

Rehab Rarotonga is a popular nightclub and event venue on Rarotonga. Known for its lively party scene, it offers DJ nights, live music and theme parties in a tropical and relaxed atmosphere. The Raro Pub Crawl or Rehab Party Bus collects partygoers every Wednesday, Friday and Saturday.

Cook Islands cuisine is strongly influenced by Polynesian traditions and combines fresh seafood, tropical fruits and local ingredients.

Ika Mata: Traditional raw fish salad made from freshly caught fish, marinated in lime juice and served with coconut milk, onions and vegetables.

Rukau: Steamed taro leaves cooked in coconut milk. This dish is often served as a side dish with meat or fish dishes.

Umukai: Traditional feast prepared in an earth oven (umu). Meat, fish, taro, breadfruit and vegetables are wrapped in banana leaves and cooked over hot stones.

Poke: A sweet dish made from mashed fruit (e.g. bananas or papayas), coconut milk and starch and lightly baked. The consistency is pudding-like.

Taro: The taro root is boiled or steamed and served as a staple food, similar to potatoes.

Breadfruit: Boiled, roasted or fried, an important source of carbohydrates on the islands.

Kānga Pirau: A fermented maize porridge that tastes slightly sweet and rich, often flavoured with coconut milk.

Fruit Platters: Fresh tropical fruits such as papaya, mango, pineapple and coconut are often served raw or in salads.

Nu: Fresh coconut water straight from the young coconut, a popular refreshing drink.

Bush Beer: Local drink made from fermented tropical fruit, similar to house wine.

Tipani: A tea made from local herbs and flowers that is often drunk to relax.

Coconut Cream Smoothies: Tropical fruits such as mango, papaya or pineapple are blended with coconut milk to make a refreshing smoothie.

Rauti Tī: Traditional tea made from the leaves of the pandan plant. Its flavour is mild and earthy.

Fruit Juices: Freshly squeezed juices made from tropical fruits such as guava, passion fruit or lime, often prepared directly on site.

Kava: Kava, a traditional drink made from crushed roots, is drunk in parts of the Cook Islands. It has a calming effect and is often drunk during ceremonies.

Homemade Lemonade: Simple, homemade lemon juice, often flavoured with local citrus fruits and a little sugar or honey.

Muri Beach – Muri Beach on Rarotonga is a beautiful beach with crystal-clear water, ideal for snorkelling and relaxing. The lagoon offers many water sports facilities and is a popular place for boat trips. Te Vara Nui Village is a cultural centre that offers visitors traditional Samoan dances, music and insights into local life.

Aitutaki – The lagoon of Aitutaki is known for its breathtaking beauty and is a popular destination for boat trips, snorkelling and relaxing days on the white sandy beaches. One Foot Island is a small, picturesque island in the lagoon known for its crystal-clear waters and is home to a post office where visitors can have their passports stamped.

Te Rua Manga – Te Rua Manga, also known as ‘The Needle’, is the highest elevation in the Cook Islands at around 413 metres and is an ideal hiking area. The path to the summit requires some fitness, but rewards hikers with a spectacular panoramic view over Rarotonga as well as the surrounding beaches, lagoons and the sea. However, the approx. 1.5-hour hike should not be undertaken in the rain.

Black Rock – Black Rock is a historic place with a beautiful beach on Rarotonga , which is known for its local legends. It is an ideal place for swimming and relaxing in a picturesque setting.

Avatiu Harbour – Avatiu Harbour is the main port of call for ships and boats on Rarotonga . Here, visitors can observe local life and enjoy fresh seafood in the neighbouring restaurants.

Punanga Nui Market – The Punanga Nui Market on Rarotonga is a lively market that takes place every Saturday in Avarua and is a must for visitors. It offers fresh local produce, handmade handicrafts and traditional Samoan food. Delicious snacks and exotic fruits are offered at the snack stands. The friendly atmosphere and the opportunity to socialise with the locals make the market an unforgettable experience.

The Cook Islands have a tropical climate with two seasons: The dry season from May to October and the rainy season from November to April. During the rainy season, there can often be short, heavy rain showers, but these usually pass quickly. Temperatures are warm all year round, although humidity can be higher during the rainy season.

The best time to visit the Cook Islands is therefore from May to October, when the weather is mild and dry. During this time, the temperatures are pleasant, usually between 24 and 28 degrees Celsius, and there is less rainfall.

The Te Maeva Nui Festival usually takes place in August and lasts about a week. It is an important cultural event in the Cook Islands, celebrated every year in honour of independence and Samoan culture. The festival lasts several days and offers a variety of activities, including traditional dances, musical performances, competitions and exhibitions of arts and crafts. A highlight of the festival is the dance competition, where groups from different villages perform their best dances. The Te Maeva Nui Festival attracts both locals and tourists and is a wonderful opportunity to experience the rich culture and traditions of the Cook Islands up close.

In the Cook Islands, the months of July to October are the best time to observe humpback whales in their natural environment. In the warm waters around Rarotonga and Aitutaki, the whales breed and raise their young. Visitors can either experience the majestic animals up close on guided boat tours or observe them from the coast, especially on the south and west coast of Rarotonga. Whale watching in the Cook Islands is an impressive natural spectacle and a special highlight for travellers.