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Travel Guide
Visiting Cook Islands, Tokelau and Niue
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Top Attractions in Cook Islands, Tokelau and Niue
The most iconic and unmissable experiences this country has to offer.
Aitutaki Lagoon
Aitutaki's vast triangular lagoon shades from turquoise to deep blue, ringed by small motu including the much photographed One Foot Island. Day cruises from Arutanga stop for snorkelling over coral and giant clams, and the shallow water stays warm year round.
Muri Beach and Lagoon
Muri Lagoon on Rarotonga's south east coast is sheltered by a reef and four small motu, creating calm, shallow water ideal for kayaking and paddleboarding. The beach is among the island's most popular for swimming, and a lively night market runs nearby several times a week.
Cross-Island Track and Te Rua Manga
This half-day walk crosses Rarotonga's mountainous interior, passing the towering rock spire known as Te Rua Manga, or The Needle. The trail climbs through rainforest before descending to Wigmore's Waterfall, and a guide is recommended after heavy rain.
Togo Chasm
Togo Chasm on Niue's rugged east coast hides a pocket of golden sand and coconut palms among jagged coral pinnacles. A ladder leads down into the chasm at the end of a marked trail across a stark limestone landscape, one of the island's most striking sea tracks.
Wise
Your bank marks up every USD you spend in Cook Islands, Tokelau and Niue. Wise doesn't.
- No foreign transaction fees
- Free ATM withdrawals up to your limit
- Pay in local currency at the real rate
4.8 ★ App Store·4.8 ★ Google Play
Airalo eSIM
Your phone plan was built for home. This one was built for Cook Islands, Tokelau and Niue.
- No SIM swapping
- No data roaming charges
- Active in minutes
4.7 ★ App Store·4.6 ★ Google Play
Where to Go
Top Cities to Visit in Cook Islands, Tokelau and Niue
Health & Safety
Health & Emergency Info
Before You Travel
Before you travel check that: your destination can provide the healthcare you may need you have appropriate travel insurance for local treatment or unexpected medical evacuation This is particularly important if you have a health condition or are pregnant. Emergency medical number If you are in Cook Islands or Niue call 999 and ask for an ambulance. There are no hospitals or ambulance services in Tokelau. Contact your insurance company quickly if you’re referred to a medical facility for treatment. Vaccine recommendations and health risks At least 8 weeks before your trip: check the latest vac
Full health advice (FCDO) →Emergency Numbers
Police999
Ambulance998
Fire996
Health information sourced from UK FCDO. Always consult a travel health professional before departure.
Practical Info
Travel Essentials
Travel Guide
Frequently Asked Questions About Visiting Cook Islands, Tokelau and Niue
Entry requirements depend on your passport nationality and which island group you are visiting. Check your specific requirements on the Cook Islands, Tokelau and Niue destination page at Yoogo before you book.
The New Zealand dollar is the official currency across the Cook Islands, Niue, and Tokelau. The Cook Islands also mints its own coins, which circulate locally alongside New Zealand currency. Card acceptance is common on Rarotonga but limited on outer islands, so carry cash.
These islands are among the safest destinations in the Pacific, with very low crime and welcoming communities. The main risks are natural, including strong ocean currents, sharp reef, and cyclones during the wet season. Take normal precautions in the water and follow local advice.
On Rarotonga a clockwise and anticlockwise bus circles the island, and hire cars, scooters, and bicycles are widely available. Aitutaki, Niue, and the outer islands rely mostly on rental vehicles and small local operators. Inter-island travel is by light aircraft or, less often, by boat.
The dry season from May to October brings cooler, less humid weather and is the most popular time to travel. Whale watching around Niue and Rarotonga runs from roughly July to October. The wet season from November to April is warmer and carries a higher chance of tropical storms.
English is an official language and is widely spoken across all three island groups, so visitors rarely face a language barrier. Cook Islands Māori, Niuean, and Tokelauan are spoken alongside it, and learning a few greetings such as kia orana is appreciated.
No vaccinations are required for entry, though routine immunisations should be up to date. There is no malaria, but mosquito-borne dengue can occur, so use repellent. Rarotonga and Niue have hospitals, while outer islands have only basic clinics, so travel insurance with medical evacuation cover is sensible.
Tipping is not part of local custom and is never expected across the islands. Prices already include service, and some businesses politely discourage it. A genuine thank you is the usual way to show appreciation.
Rarotonga and the main islands have mobile coverage and 4G in populated areas, though signal thins on outer islands and remote coasts. Local SIM cards and prepaid data are available, and a travel eSIM from Airalo can be a convenient option. Wi-Fi is offered by many hotels but can be slow and metered.