First Aid Kit and Medication for Rarotonga and the Cook Islands
Travelling to a tropical country like the Cook Islands does come with a higher risk of health issues, most commonly, sunburn, heatstroke and mosquito bites. Additionally, with many travellers in the Cooks being quite active, accidents and injuries can occur.
With all of this in mind, it’s a good idea to be prepared for minor injuries and illnesses with your own travel first aid kit for Rarotonga and the Cook Islands. We have compiled the essential medications to pack for the Cook Islands in the checklist below.
Before we begin, please ensure you pack the other essentials listed in the 20 Essentials You Need to Pack for the Cook Islands.
Table of Contents
5 Essential Health Tips for Travelling in the Cook Islands
- Boiling water before drinking is recommended (unless you are certain your accommodation has a reliable filtration system). Alternatively, use a Lifestraw Bottle.
- Speaking of water, be sure to drink plenty – at least 2 litres/68 oz every two to three hours to stay hydrated.
- If you’re feeling unwell, be proactive and see a local doctor immediately.
- Taking a couple of paracetamol and a nasal decongestant spray 30 minutes before a flight can help with flu-like symptoms and ear pain.
- If travelling with an infant, pack your usual brand of baby formula, as a change in diet may lead to bowel complications.
Our final tip is to check out our Cook Islands Safety Tips for much more advice.
© CookIslandsPocketGuide.comCook Islands Travel First Aid Kit Checklist
Although you can obtain first aid kits at nearly any pharmacy, they are often generic and typically only include enough supplies to address a couple of minor cuts. We like to create our own first aid kit, adapted to our destination, in this case, the Cook Islands, and to our personal needs.
Our example Cook Islands first aid kit includes a few prescribed medications, so be sure to book an appointment with your GP and obtain these prescriptions.
What to Pack in Your First Aid Kit for Rarotonga and the Cook Islands
| ✔️ Checklist | Item | Details |
|---|---|---|
| ⬜ | Vaccination passport | For a record of your vaccinations |
| ⬜ | Band-aids/plasters | For cuts |
| ⬜ | Disinfectant wipes | For cuts |
| ⬜ | Gauzes | For cuts |
| ⬜ | Gloves | For cuts |
| ⬜ | Butterfly closures | For small wounds |
| ⬜ | Antiseptic cream/spray | For infected cuts (spray is better for hot climates) |
| ⬜ | Tweezers | To remove shards, leeches, and bugs |
| ⬜ | Thermometer | To monitor temperature |
| ⬜ | Elastic wraps | For twisted ankles |
| ⬜ | Flight socks | To prevent swollen ankles |
| ⬜ | Paracetamol/ibuprofen | For headaches and fevers |
| ⬜ | Antihistamine pills or cream | For mosquito bites |
| ⬜ | Oral rehydration sachets | Medical electrolytes for dehydration from sun or gastro bugs |
| ⬜ | Baby electrolytes | For dehydration in infants |
| ⬜ | Antacids | For neutralising stomach acid |
| ⬜ | Antidiarrhoeal pills | For diarrhoea (e.g., loperamide) |
| ⬜ | Nasal drops | For congestion |
| ⬜ | Hydrocortisone cream | For allergic rashes |
| ⬜ | Aloe vera soothing cream | For sunburn |
| ⬜ | Hand sanitiser | When clean water is not available |
| ⬜ | Multivitamins | For a vitamin boost, if dietary intake is poor |
| ⬜ | Emergency numbers | Cook Islands Police & Emergency Number: 999 |
| ⬜ | Antibiotics | If recommended by your GP |
© CookIslandsPocketGuide.comOther Medication and Health Products to Pack for the Cook Islands
While not necessarily needed in your “first aid kit” for Rarotonga and the Cook Islands, these other medications and health products are also handy to have with you.
Sunscreen
With UV levels of 6-11+ in the Cook Islands, it’s crucial that you protect yourself and your loved ones from sun exposure in order to avoid sunburn or heatstroke. It’s recommended to use at least SPF 30 sunscreen, which should be applied thickly every three hours or soon after going in the water. Be sure to choose a sunscreen that’s safe for marine life in the Cook Islands, too.
Check out examples of safe sunscreen to use in The Best Sunscreens for the Cook Islands + Sun Protection Tips.
Insect Repellent
It’s important to avoid mosquito bites in the Cook Islands as much as possible, as mosquito-related diseases like dengue fever and chikungunya do occur.
Check out our recommended mosquito repellents in the 10 Eco-Friendly Mosquito Repellents for the Cook Islands. Plus, get more advice for avoiding bites in the 10 Ways to Avoid Mosquito Bites in the Cook Islands.
Iodine (Water-Purifying) Tablets
As a precaution for drinking water from a tap or any other potentially unsafe source, iodine tablets dissolved in water help remove some bacteria and viruses from the water. This is not 100% effective, though, so when possible, boil water for at least 10 minutes before drinking it.
Get more tips for finding safe drinking water in Is the Water Safe to Drink in the Cook Islands?
Glasses/Contact Lenses
It’s always a good idea to have a spare pair of glasses or extra sets of contact lenses, in case you lose or damage your current pair.
Seasickness Pills
The cruises in Rarotonga and Aitutaki are within sheltered lagoons, so most travellers don’t suffer from seasickness. If you are particularly prone to seasickness or plan to go out on diving or fishing trips, however, you may want to pack a few seasickness pills so you can enjoy the whole trip!
Prescription Medication
Finally, remember your prescription medication. It’s a good idea to bring medication in the original packaging with the label for whom it is prescribed, just in case you are asked about your medication at the border.
As an extra precaution, get your GP/doctor to sign and date a letter describing your medical conditions and medications, including their generic names, should you need more prescribed medication while in the Cook Islands (but bring enough for your whole trip and then some).
More Health Tips and What to Pack for the Cook Islands
That’s it for our complete medication packing list for the Cook Islands but by no means the end of our advice! Check out the following guides for more handy advice:
- What to Pack for Rarotonga & the Cook Islands: Cook Islands Packing List
- Do You Need Vaccines to Travel to Rarotonga & the Cook Islands?
- 10 Best Reef-Safe Sunscreens for the Cook Islands
Finally, get more essential tips from the 30 Tips for Travelling in Rarotonga & the Cook Islands and The Best Cook Islands Travel Guide.
Sources:
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 [2025])
- Cook Islands Tourism Industry Council (Tourism trade association - Updated [2025])
- Ministry of Foreign Affairs and Immigration (Visa and immigration advice - Updated [2025])
- Ministry of Finance & Economic Management (Border restrictions advice - Updated [2025])
- Ministry of Agriculture (Biosecurity advice - Updated [2025])
- Cook Islands Meteorological Service (Weather forecast and warnings - Updated [2025])
- Cook Islands Statistics Office (Statistics and travel data - Updated [2025])
- Ministry of Transport (Transport operators and licenses - Updated [2025])
- SPTO (Pacific tourism advice - Updated [2025])
- Safe Travel (New Zealand travel advisory for the Cook Islands - Updated [2025])
- Smart Traveller (Australia travel advisory for the Cook Islands - Updated [2025])
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