Cook Islands Safety Guide
Health, security, and travel safety information
Emergency Numbers
Save these numbers before your trip.
Healthcare
What to know about medical care in Cook Islands.
Healthcare System
The Cook Islands has a public healthcare system with the main hospital located in Rarotonga and smaller health centers on outer islands. Medical facilities are basic by international standards, with limited specialist services and diagnostic equipment. Serious medical emergencies often require evacuation to New Zealand or Australia.
Hospitals
Rarotonga Hospital is the primary facility for tourists, offering basic emergency care, general practice, and limited surgical capabilities. Aitutaki has a health center with nursing staff and visiting doctors. Other islands have small clinics. Medical evacuation insurance is crucial as serious cases require transfer to New Zealand (4-5 hours flight).
Pharmacies
Pharmacies are available in Rarotonga with limited stock of common medications. Selection is restricted compared to larger countries, and specialized medications may not be available. Bring sufficient supplies of prescription medications in original packaging with doctor's letters. Over-the-counter medications for common ailments are available but more expensive than in New Zealand or Australia.
Insurance
Travel insurance with comprehensive medical coverage and medical evacuation is strongly recommended and effectively essential. Medical evacuations to New Zealand can cost NZD $30,000-$100,000. Ensure your policy covers water sports, scuba diving, and adventure activities if participating. The Cook Islands does not require proof of insurance for entry but you travel at significant financial risk without it.
Healthcare Tips
- Bring a complete first-aid kit and sufficient prescription medications for your entire stay plus extra
- Ensure travel insurance includes medical evacuation coverage to New Zealand or Australia
- Register with your embassy if staying long-term or traveling to outer islands
- Carry copies of prescriptions and medical documentation
- Be aware that dental care is limited; address dental issues before traveling
- Hyperbaric chamber facilities are not available; divers should be conservative and allow extra time before flying
Common Risks
Be aware of these potential issues.
Opportunistic theft of unattended belongings, particularly at beaches, accommodations, and from rental vehicles. Crime rates are very low but have increased slightly with tourism growth.
Drowning, injuries from coral, strong currents, and rip tides pose the most significant risk to tourists. The lagoons can have unexpected currents, and ocean-side beaches have powerful waves and undertows.
Road accidents involving rental scooters and cars are common among tourists unfamiliar with local road conditions, left-hand driving, and free-roaming animals. Roads can be narrow with limited lighting at night.
Severe sunburn, heat exhaustion, and dehydration are common among visitors underestimating the tropical sun's intensity, especially given the relaxed beach atmosphere and time spent in water (which doesn't prevent sunburn).
Stonefish, sea urchins, cone snails, lionfish, and coral cuts can cause painful injuries. While serious incidents are rare, these hazards exist in lagoons and reef areas.
Dengue fever occurs sporadically in the Cook Islands, with occasional outbreaks. Zika virus has been reported in the past. Mosquitoes are present year-round, especially during rainy season.
Scams to Avoid
Watch out for these common tourist scams.
Some informal tour operators or service providers may quote inflated prices to tourists, knowing that visitors aren't familiar with standard rates. This is more opportunistic overcharging than sophisticated scamming.
Some vehicle rental companies may claim pre-existing damage wasn't documented or may charge excessive fees for minor damage. Issues with insurance coverage understanding can lead to unexpected charges.
Friendly locals may offer unsolicited help or guidance then expect payment, or recommend specific shops or services where they receive commission, sometimes at inflated prices.
Safety Tips
Practical advice to stay safe.
Beach and Water Safety
- Always wear reef shoes when walking in lagoons or near reefs to protect from stonefish, urchins, and sharp coral
- Never swim alone and inform someone of your plans if going snorkeling or swimming
- Respect all warning signs and flags - locals post them for good reason
- Don't dive or jump into water without knowing the depth and checking for rocks or coral
- Wait at least 24 hours after scuba diving before flying to avoid decompression sickness
- Be extremely cautious on ocean-side beaches where waves and currents are much stronger than in lagoons
- Don't swim after consuming alcohol or when fatigued
- Learn basic information about marine hazards before entering the water
Transportation Safety
- Remember to drive on the LEFT side of the road - take time to adjust
- Always wear helmets when riding scooters or motorcycles (legally required)
- Drive slowly, especially at night when lighting is poor and animals roam freely
- Watch for potholes, loose gravel, and sudden changes in road surface
- Be extra cautious in rain as roads become slippery
- Never drink and drive - police do conduct checks and penalties are severe
- Ensure your rental vehicle is in good condition before accepting it
- Keep doors locked and valuables out of sight when parking
Accommodation Security
- Use provided safes for passports, cash, credit cards, and valuable electronics
- Lock doors and windows even when in your room and always when leaving
- Don't leave valuables visible from outside
- Keep ground-floor windows secured at night
- Report any suspicious activity to accommodation management immediately
- Know the location of emergency exits
- Keep a copy of important documents separate from originals
Health Precautions
- Drink bottled water on outer islands; Rarotonga tap water is generally safe but some prefer bottled
- Use high-DEET insect repellent to prevent mosquito-borne illnesses
- Bring a comprehensive first-aid kit including antiseptic for coral cuts
- Pack all prescription medications in original containers with documentation
- Protect against sun exposure from day one - don't try to build a tan quickly
- Stay hydrated in the tropical heat, especially during activities
- Wash hands frequently and practice good food hygiene
- Seek medical attention promptly for any coral cuts, stings, or unusual symptoms
Money and Valuables
- Don't carry large amounts of cash - use hotel safes for excess money
- Notify your bank of travel dates to avoid card blocks
- Keep credit cards and cash in separate locations
- ATMs are available in Rarotonga and Aitutaki but limited on outer islands - plan accordingly
- Many places accept NZ dollars and credit cards, but smaller establishments may be cash-only
- Keep photocopies of passport, credit cards, and important documents separately
- Be discreet with expensive electronics, jewelry, and cameras
Cultural Respect and Awareness
- Dress modestly when away from beach areas, especially when visiting villages or churches
- Sunday is sacred - most businesses close and it's a day of rest and church; respect this tradition
- Ask permission before photographing locals, especially in villages
- Remove shoes before entering homes and some traditional buildings
- Learn a few basic Cook Islands Maori phrases - locals appreciate the effort
- Don't remove coral, shells, or natural items - it's illegal and damages the ecosystem
- Be respectful of traditional sites and follow any posted guidelines
Outer Islands Travel
- Book accommodation and activities in advance as options are very limited
- Bring extra cash as ATMs and card facilities are scarce or non-existent
- Pack any special medications or supplies - shops have minimal stock
- Understand that medical facilities are basic - serious issues require evacuation
- Be flexible with travel plans as flights can be delayed or cancelled due to weather
- Inform someone of your itinerary when traveling to remote islands
- Bring entertainment and be prepared for limited internet and phone connectivity
Information for Specific Travelers
Safety considerations for different traveler groups.
Women Travelers
The Cook Islands is very safe for women travelers, including solo female travelers. The local culture is respectful and friendly, and harassment is rare. Women can feel comfortable exploring independently, staying in various types of accommodation, and participating in all activities. The small, tourism-dependent community means that visitors are generally well-looked after. However, standard precautions should still be observed, particularly regarding alcohol consumption and isolated areas at night.
- Solo female travelers report feeling very safe throughout the Cook Islands
- Dress modestly when away from beach areas, particularly in villages and on Sundays - cover shoulders and wear knee-length or longer shorts/skirts
- Be cautious about accepting drinks from strangers and watch your drink at bars
- Inform accommodation staff of your plans if heading out for activities alone
- Avoid walking alone on isolated beaches or paths after dark
- Use registered taxis or arrange transport through your accommodation at night
- The local culture is generally conservative - public displays of affection should be minimal
- Trust your instincts - if a situation feels uncomfortable, remove yourself
- Join group tours or activities to meet other travelers if traveling solo
- Local women are friendly and helpful if you need assistance or advice
- Unwanted attention is rare but respond firmly and clearly if it occurs
LGBTQ+ Travelers
Homosexuality is legal in the Cook Islands with the age of consent equal to heterosexual relationships (16 years). However, there are no specific anti-discrimination laws protecting LGBTQ+ individuals, and same-sex marriage is not recognized.
- Exercise discretion with public displays of affection regardless of sexual orientation
- LGBTQ+ travelers generally report no significant issues but recommend being low-key
- Resort areas and tourist accommodations in Rarotonga tend to be more accepting
- Research accommodation in advance - international hotel chains are typically welcoming
- Be more conservative in behavior on outer islands where communities are smaller and more traditional
- Sunday church culture is very important - be particularly respectful on this day
- Connect with LGBTQ+ travel groups or forums for current experiences and recommendations
- The traditional akava'ine culture shows some openness to gender diversity
- Avoid public debates about LGBTQ+ rights as this may not be well-received
- Most tourism operators are professional and welcoming to all guests
- Consider Rarotonga over outer islands for a more relaxed atmosphere
Travel Insurance
Travel insurance is absolutely essential for the Cook Islands due to limited medical facilities and the high cost of medical evacuation. The nearest advanced medical facilities are in New Zealand (4-5 hours flight), and evacuation can cost NZD $30,000-$100,000. Even minor accidents requiring specialist care may necessitate evacuation. The remote location, limited healthcare infrastructure, and prevalence of water activities make comprehensive insurance non-negotiable for responsible travel.
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