7 Day Kauai Itinerary: Explore All of Kauai in a Week

Kauai is Hawaii’s fourth largest island and the least visited of the main four. I’ve visited Kauai three times now and love it more every time I visit.

Kauai is a beautiful, lush island with so much greenery, there’s no wonder it’s nicknamed the Garden Island. A week-long itinerary is perfect for exploring every shore in Kauai.

I’ve compiled a flexible 7 day Kauai itinerary, based on my favorite experiences visiting Kauai three times, which you can customize depending on how long you’re able to spend on the island.

Why Visit Kauai?

You want to visit a Hawaiian island that is not as crowded as others. Kauai is the least visited Hawaiian island of the main four, and you’ll find things are slower and chiller here.

You want to hike or enjoy beautiful nature. Kauai has so much untouched nature to explore — from its mountains to its rain forests to its beaches.

You like seeing roosters cross the road (and wake you up bright and early). There are thousands of roosters running wild in Kauai. Why? Well, they have no natural predators in Kauai, and they’ve just been expanding their population rapidly. Some say the chickens escaped their coops during the hurricanes in 1982 and 1992 and have been roaming freely ever since.

Interesting Facts About Kauai

• Kauai is the oldest Hawaiian island at about 5.1 million years old.
• 90% of Kauai’s land is undeveloped. The mountains in Kauai surround the rain forests, creating a lush, wild landscape that is a bit unreachable. Most of the developed parts of Kauai are on the coast lines.
• Several famous TV shows and movies were filmed in Kauai, such as Gilligan’s Island, Baywatch, and Jurassic Park.
• Kauai grows the most taro in the U.S. with somewhere around 3,300 pounds of taro grown each year.
• Buildings in Kauai are limited to four stories as they can’t be taller than a palm tree.
• Kauai’s Mt. Waialeale is one of the rainiest places on earth.

Getting Around Kauai

There are 4 main regions of the island of Kauai:

• South Shore
• North Shore
• East side (Royal Coconut Coast)
• West side (Na Pali Coast)

You can’t drive all the way around the island as the mountains on the Na Pali Coast prevent this. A road covers about 3/4 of the island’s diameter — from Haena State Park on the North Shore to Polihale State Park in the west side.

It takes about 2 and a half hours to drive the complete distance from one end of Kauai to the other.

No matter where you stay on Kauai, you’ll find it’s easy to drive to each part of the island as it’s not that big.

I’ve broken down my 7 day Kauai itinerary according to each of Kauai’s main regions, sharing how many days you’ll need in each area and what to do once there.

Arrival at Lihue Airport

The only commercial airport in Kauai is the Lihue Airport. This is where you’ll arrive in Kauai.

On the day you arrive in Kauai, plan to settle into your hotel, stock up on snacks at the local grocery store (or ABC Store), and grab a good dinner.

Perhaps you can walk around your accommodations (is a beach nearby?) and get familiar with the area. I always take travel days easy since they can be so tiring.

Get some sleep so you’re ready to go tomorrow morning!

Days 1-2 in Kauai: East Side

Kauai’s east side is also referred to as the Royal Coconut Coast because of all of the clusters of coconut trees along the coast line. It’s the most populous region in Kauai with about 23% of residents living here.

It’s also quite advantageous to live or stay in this region as it’s roughly at the center of the island’s main road, where it’s easy to reach either the South Shore or the North Shore.

The east side’s Coconut Coast is a beautiful region that’s sure to leave you in awe, which is why I’d recommend visiting it first on your Kauai itinerary.

Find a Farmers Market

Kauai offers farmers markets in a few different locations several days a week. Here, local vendors sell fresh fruits like rambutans, mangoes, and coconuts, as well as fruit smoothies and local honey.

Check to see if there’s a farmers market on one of the days you’ll be in Kauai. This is a great way to support small, local businesses in Kauai.

I went to the farmers market at the Kukui Grove Shopping Center, in Lihue, which takes place in the parking lot on Monday afternoons. I had a blast walking around and trying different fruits and smoothies.

I also went to the farmers market in Kapaa at the Coconut Marketplace, and loved it as well.

View Wailua Falls and Opaekaa Falls

Take a drive to Wailua Falls and stop at the Wailua Falls Fruit Stand on the way. There is a small parking area on the side of the road near Wailua Falls. It’s a quick stop, so cars come and go often.

We ran into a local selling delicious banana bread near the waterfalls, so be prepared with cash, just in case.

Then drive to Opaekaa Falls. There’s a small parking lot at the falls. These falls are farther away, so the view isn’t as great as Wailua Falls, which are right in front of you.

Get out and walk over to see the falls and cross the street to see the Wailua River Lookout, you won’t regret it!

Walk on Waipouli Beach

On your way back down, stop at Waipouli Beach (the Sheraton Kauai Coconut Beach Resort is nearby), and walk down the shore. It’s a beautiful beach that was nearly empty when we visited.

We walked a half mile down and found a seal napping in the sand!

Consider bringing your bathing suits and spending some time here.

Explore Tropical Gardens at Smith’s Family Tropical Paradise

Smith’s Family Tropical Paradise has multiple attractions, and you’ll probably have time for most of them!

Stroll the large tropical garden and discover a Polynesian village, bamboo, roosters, peacocks, a lake, and many, many flowers and plants.

When we went, we were the only ones here for some reason, and yet it was a definite highlight.

Take a Boat Trip on the Wailua River and See Fern Grotto

The Smith family runs Fern Grotto river tours and offers kayaking down Wailua River. I’ve taken the boat tour and found it to be a very fun trip — they teach you the hula and tell you stories of Kauai, plus you get to visit the Fern Grotto.

What is Fern Grotto? It’s a fern covered, lava rock grotto near the Wailua River, accessible by boat. It’s well worth the cost. You’re sure to make a good memory here.

So whether you want to relax or have a more athletic adventure, there’s an option for exploring the beautiful Wailua River.

Make Your Own Lei

Community lei-making classes: The Coconut Marketplace in Kapa’a offers Lei making classes several times a week for $25/person. (They also offer other cultural classes, such as a ʻUkulele Class, Hula Class, live music, and a free hula show.)

Hotel lei-making classes: Some of the hotels and resorts in Kauai offer lei-making classes. This was the case for me when I stayed at the following hotels:

• Hilton Garden Inn Kauai Wailua Bay
• The Royal Sonesta Kauai

At the Hilton Garden Inn, our class made a traditional lei with ti leaves. It took a whole hour to twist the ti leaves into a corded necklace (using our BIG TOE), but it was so fun. We got SO many compliments on our leis, wearing them around the island. Several people stopped to tell us our leis were special.

Other lei-making classes consist of threading orchid flowers together, which is the typical lei, one I first made at the Royal Sonesta Kauai.

Hike the Sleeping Giant

If you’re up for it, wake up early to hike the Sleeping Giant East Trail or the Kuilau Ridge Trail. I wanted to do these hikes on my last visit to Kauai but I didn’t have time for it, unfortunately.

Snorkel at Lydgate Beach Park

I learned about the snorkel spot at Lydgate Beach Park from a local, and I loved it so much I stayed at the Hilton Garden Inn Kauai Wailua Bay on my next visit to Kauai just because it was nearby.

What makes this spot so perfect for snorkeling is that there’s a lava rock wall enclosure in the water, keeping the waves out. You’re able to snorkel easily without getting tossed around in the ocean. Great for kids and beginners!

Not only that, but this beach also features clear blue water and tons of tropical fish! It was incredible.

It’s also not a super touristy beach like Poipu (yet).

Bring some snacks and plan to spend a few hours here. I’m sure you’ll love it.

Where to Rent Snorkel Gear: If you didn’t bring your own snorkel set, you can rent some at a few places in Kauai. Beach Boys rentals is pretty close by and it’s where we rented our gear from. You can also try Kapaa Beach Rentals for $15/day or $30/set weekly.

Don’t forget to pack these essential snorkeling items:

• Reef-safe sunscreen
• Waterproof phone pouch (to take photos underwater)

Bike the 4-Mile Ke Ala Hele Makalae

Ke Ala Hele Makalae is Hawaiian for “The Path that Goes by the Coast,” and it’s a bike and walking road that, well, goes by the coast. There are two sections that are 4 miles long, and there are plans to expand the road a few more miles.

Rent a beach cruiser for $20/2 hours at Holo Holo Bike rentals or Kauai Bike Rentals.

Some hotels and resorts, like the Hilton Garden Inn Kauai Wailua Bay where I stayed, offer free beach cruiser rentals, so be sure to check if that’s the case where you’re staying.

End with a Luau at Smith’s Family Tropical Paradise

You can end the day at the Smith family luau (I told you they have everything here!). I attended the show-only luau and thought the performances were incredible.

The stage and setup is immersive and beautiful; they really go all out to tell the story of Hawaii and its people.

Smith’s luau is the only show-only luau in Hawaii (that I know of), so you can see traditional performances without spending a fortune.

Additionally, you can attend the free hula show at the Coconut Marketplace earlier in the day at 5 p.m.

Days 3-4 in Kauai: South Shore

Kauai’s South Shore is one of the driest areas of the island and many tourists stay here on their vacation. In the South Shore, you’ll be able to explore some old towns, the largest coffee farm in the U.S., and cliffs.

Explore the Largest Coffee Farm in the U.S.

I would start at the Kauai Coffee Company, the largest coffee farm in the United States!

The farm offers free coffee tastings and free self-guided walking tours. You’ll be able to explore the coffee trees and learn more about the coffee-making process along the way.

I have visited this coffee farm three times and always love sampling the coffee.

Don’t forget to grab a bag of coffee on your way out — they will grind it for you, as well, filling the gift shop with that heavenly coffee smell.

Visit Hanapepe and the Swinging Bridge

Nearby is the Hanapepe Swinging Bridge, which is free to cross and just an interesting local landmark. The bridge is nestled in the small town of Hanapepe, and the street is lined with a few shops and cafes.

Visit a Locally Owned Chocolate Shop

Before moving on, be sure to stop by the Kauai Chocolate Company! Their original chocolate Opihis are incredible. It is layers of caramel, macadamia nut, and shortbread cookie dipped in chocolate. I’ve bought boxes of these on each trip, so definitely stock up.

Drive through a Tree Tunnel

More than 500 eucalyptus trees line Maluhia Road in Koloa. They create a canopy as you drive through toward Old Koloa Town. There’s not really space to stop, so be ready as you drive under the beautiful trees.

(All my photos of this tree tunnel are terrible as they’re usually snapped by a passenger while driving through — it looks much better in person, I promise!)

Explore Old Koloa Town

For some great souvenir shopping, don’t miss Old Koloa Town. On a hot day, the macadamia nut ice cream at Koloa Mill Ice Cream & Coffee is a life saver. Overall this town is full of charm and a great place to spend an hour or two.

Hike Maha’ulepu Heritage Trail to See Amazing Cliff-side Views

Maha’ulepu Heritage Trail starts at Shipwreck Beach, and after just a few minutes of hiking you’ll be walking alongside the jagged cliffs, treated to stunning vistas.

If you’re not feeling up for a hike at this point in the day, don’t worry, as you can see the amazing cliff-side views almost right when you start on this trail. Of course, you can continue walking the rest of the two miles, but it’s definitely not necessary.

You can go back down to swim at Shipwreck Beach, but be warned that the waves can get pretty rough.

Spot a Few Sea Turtles at Poipu Beach Before Sunset

The very popular Poipu Beach is also the sleeping spot for several sea turtles.

They come up onto the sand at sunset almost every night. It is SO cool to see the sea turtles swimming onto the beach.

You’ll know where they are by the orange cones that are set up around their habitat (and the crowd surrounding them). Volunteers will also be there to ensure people keep back and don’t use any white lights or flash once the sun goes down.

Get there before sunset because once it’s dark, you won’t be able to see much (again, flashlights are prohibited in order to not disturb the turtles). Please follow all rules and respect the wildlife.

Have a Sunset Dinner at Tidepools

The best meal we had in Kauai was at Tidepools. It’s a reservation-only restaurant that books up fast, so definitely book ahead. The ambience here is incredible — much of the seating is open-air and surrounded by koi ponds.

You’ll be able to see the sunset on the beach if your reservation is around that time.

It’s expensive, but it’s worth every penny!

Day 5 in Kauai: Na Pali Coast

Most of the Na Pali Coast is inaccessible by car, so, to see it, you will have to book a pricey boat or helicopter tour. These tours are some of the most popular things to do in Kauai, so if you can fit it in your budget, definitely do so.

You can also hike into some of the Na Pali Coast via the Waimea Canyon and Koke’e state parks. These state parks have many lookouts, as well, for those who are not so interested in hiking.

Tour the Na Pali Coast via Boat or Helicopter

One of the most highly recommended tours in Kauai is a sunset boat or helicopter tour of the Na Pali Coast, which is inaccessible by car. These tours are a bit pricey, starting around $180 a person.

On my first trip to Kauai, our boat tour was cancelled due to mechanical issues, so I was never able to see Na Pali Coast, even though I’ve heard so much of its beauty. Hopefully you have better luck than me!

Hike or Drive around the State Parks

You might also have time to hike or at least do a scenic drive through Waimea Canyon State Park and Koke’e State Park. There are several awesome trails and lookouts (with plenty of signage to show you the way); here are just a few:

• Waimea Canyon Lookout (Waimea Canyon State Park)
• Waipo’o Falls Lookout (Waimea Canyon State Park)
• Pu’u Hinahina Lookout (Waimea Canyon State Park)
• Canyon Trail to Waipo’o Falls (Koke’e State Park)
• Awa’awapuhi Trail (Koke’e State Park)

Note that all non-Hawaiian residents will need to pay an entrance fee per person and a parking fee (covering both parks, NOT per park).

We were able to pay ours upon parking (there are kiosks at the major parking lots).

More information on these fees can be found on the state park website.

Days 6-7 in Kauai: North Shore

Continue exploring more of Kauai by traveling up to the North Shore.

I finally made it to Kauai’s North Shore on my third visit to Kauai. When I arrived, I realized I’d made a huge mistake by not visiting sooner.

The North Shore of Kauai is soo beautiful!

Visit Kilauea Lighthouse

The Kilauea Lighthouse is a stunning area, and more than just a lighthouse.

It’s officially called the Kilauea Point National Wildlife Refuge, and it’s managed by the U.S. National Park System. (Yes, you can get in for free with your America the Beautiful annual pass!)

What can you do or see here?

• You can take in the coastal views, and watch the waves hit the nearby cliffs.
• You can get close up to the historical lighthouse (though you can’t go inside it).
• You can bird watch. The entire region is essentially a habitat for a variety of sea birds, such as the nene (Hawaiian goose) and the Wedge-Tailed Shearwater (we saw both of those in droves).

Parking is limited, and timed reservations are required (even if you have an NPS pass).

It’s a five-minute walk from the parking lot to the lighthouse on a paved path. However, the staff offer golf-cart rides up the hill for those who can’t make the short journey on foot.

We spent about an hour exploring the area and loved it. Visiting the lighthouse is well worth the hassle.

P.S. There’s an incredible view of the lighthouse, framed by trees, on the balcony behind the gift shop!

Stop at Hanalei Valley Lookout

The Hanalei Valley Lookout may be a quick stop at the side of Kuhio Highway, but it’s an incredible view that can’t be missed.

From the vantage point, you can see the Hanalei Valley below, covered in taro fields.

Did you know that Kauai grows the most taro in the U.S.? Somewhere around 3,300 pounds of taro are grown each year in Kauai.

Hawaiians have farmed taro for centuries, and the taro plant is a staple of the traditional Hawaiian diet, included in many traditional recipes, such as poi. It’s also used in many modern recipes, such as taro ice cream and even taro burgers (I had a delicious taro burger at Mamahune’s!).

You’ll find a few unmarked spaces for parking at the lookout, but do be careful driving in and out.

Have Lunch in Hanalei

In Old Town Hanalei, just off the Kuhio Highway, you’ll find tons of cafes, coffee shops, restaurants, and food trucks.

We ate lunch at a picnic table near the food trucks in Hanalei and loved the food.

I recommend trying these restaurants:

• Acai bowls and coffee at Wishing Well Coffee & Tea
• Sandwiches and salads at Fresh Bite Farm to Beach
• Plates at Da Fazenda

Kayak in the Hanalei River

Kayaking in the Hanalei River is much less expensive than kayaking in the Wailua River. You’ll be able to either float down to the wildlife refuge or to the Hanalei Pier, depending on the day’s conditions.

Kayak rentals are first come, first served, but you can also book a tour at Kayak Hanalei.

Visit Hanalei Pier on Hanalei Bay

Hanalei Bay and Hanalei Pier are SO stunning. You’ll be gazing at the scenery a long time, drinking it all in, like I did.

Do not miss visiting Hanalei Bay, a beautiful place that has even been a filming site. I recommend that you walk all the way to the end of the pier.

Can you jump from the pier? Possibly. It depends on the tide. There’s a ladder at the end of the pier where you can climb up from or down into the water. If no one is already jumping when you arrive, you can climb down to safely check water levels.

When we arrived, a boy was jumping off the pier, and he told us the water was more than 8 feet deep at the time. A few of my family members jumped into the water too — the ones who didn’t regretted it later (myself included). Wear your swimsuit when you visit and plan to jump (safely)!

Explore the Maniniholo Dry Cave

The Maniniholo Dry Cave is near Ha’ena Beach, and it’s a cave steeped in Hawaiian folklore.

How was it created and why? Either by erosion or by the Menehune, mythical little people. Legend goes that the Menehune dug out the cave when they were searching for a sea creature who was stealing their fish.

Who is Maniniholo? He is the chieftain of the Menehune, renowned for his fishing skills and leadership. He led the quest into the cave, but it’s unknown if they ever found that elusive sea creature.

You can explore the inside of the cave for free.

The cave goes back for about 100-150 feet, and there’s plenty of space to stand, but the farther back you go, the lower the ceiling gets until you’ll need to crawl. Most head back after reaching that point.

Tread lightly and try not to touch the formations in the cave as it is delicate.

Parking is available across the street at Ha’ena Beach.

Visit Limahuli Garden and Preserve

The Limahuli Garden and Preserve is one of the oldest and longest-inhabited regions of Hawaii, going back at least 1,500 years.

Today, descendants of the original inhabitants still care for the region. They work to restore and preserve the beautiful valley and archaeological complexes. Visitors to the garden learn about the history as they walk around the paths.

I really wanted to visit this garden, but I didn’t have time (yet again). It sounds incredible, though, so I do recommend it!

What to Skip in the North Shore

• Queen’s Bath — Why skip this? It closes every year between October-March due to the strong currents/waves. Locals recommend not going at all as there have been too many deaths and injuries. Take caution and follow posted signs and rules. If it’s closed, it’s closed.

What to Eat in Kauai

Shave ice. At some point on your trip, you’ll have to stop for shave ice! It’s too good to miss. Why not grab some after a long day at the beach?

• Wailua Shave Ice (East Side)
• Wishing Well Shave Ice (North Shore)
• Island Treats and Gift Shop (Lihue)

Acai bowls. I personally liked the acai bowls in Kauai better than the shave ice. I loved the bowls I tried at:

• Wishing Well Coffee and Tea (North Shore)
• Wailua Shave Ice (East Side)

Hawaiian sweet bread, banana bread, and malasadas. The sweet bread, banana bread, and malasadas in Hawaii are absolutely delicious. Definitely stop and try some.

• Hanalei Bread Company (North Shore)
• Kauai Bakery (Lihue)

Chocolate Opihis. Opihis are an original chocolate made by the Kauai Chocolate Company on the South Shore. It is layers of caramel, macadamia nut, and shortbread cookie dipped in chocolate. Trust me, they are divine. Definitely order a few boxes before flying home.

• Kauai Chocolate Company

Map of Activities in a 7 Day Kauai Itinerary

I pinned all the activities mentioned in this blog post on the map below, and I’ve even color-coded the activities by region! I hope this helps you visualize why I grouped things together as I did.
East Side: Blue
South Shore: Orange
Na Pali Coast: Yellow
North Shore: Light green

Where to Stay in Kauai

There are 4 main regions of the island of Kauai:

• South Shore
• North Shore
• East side (Royal Coconut Coast)
• West side (Na Pali Coast)

A road covers about 3/4 of the island’s diameter — from Haena State Park on the North Shore to Polihale State Park in the west side.

It’s most advantageous to stay in the east side region (Royal Coconut Coast) as it’s roughly at the center of the island’s main road, where it’s easy to reach either the South Shore or the North Shore.

No matter where you stay on Kauai, you’ll find it’s easy to drive to each part of the island.

Where I’ve stayed: I’ve visited Kauai three times now, and I stayed the first two times at the amazing resort called The Royal Sonesta Kauai in Lihue, near the airport. The third time I stayed at the Hilton Garden Inn Kauai Wailua Bay on the east side.

Recommended Hotels in Kauai:

• The Royal Sonesta Kauai (Lihue)
• Sheraton Kauai Coconut Beach Resort (East side / Royal Coconut Coast)
• Hilton Garden Inn Kauai Wailua Bay (East side / Royal Coconut Coast)
• Outrigger Kauai Beach Resort and Spa (East side / Royal Coconut Coast)
• Kauai Shores Hotel (East side / Royal Coconut Coast)
• Grand Hyatt Kauai Resort (South Shore)

What to Know Before Traveling to Kauai

There are four main islands where people live and visit in Hawaii — the Big Island, Maui, Oahu, and Kauai. I’ve heard the wonders of Hawaii all my life but never understood it until I visited for myself.

Every island is unique and beautiful in its own right. No matter which one you visit, you will leave inspired and in awe. Here are some things to know before you go in order to be a respectful traveler.

Is Hawaii Suffering from Overtourism?

Yes, quite simply. There’s been numerous articles recently about how Hawaii is suffering from overtourism due to a post-pandemic travel boom, affecting its residents.

Some ways to help are to postpone your travel plans to Hawaii, visit one of the less-visited islands (such as the Big Island or Kauai), and/or visit during the low season (avoiding the summer and any school breaks).

You can also help by supporting local Hawaiian businesses (not corporations) and taking part in cultural classes or activities while in Hawaii. I have included several such cultural activities in the itinerary.

How Do I Respect Hawaii as a Visitor?

Hawaii is a beautiful place — and the Hawaiian government and citizens do an amazing job at preserving the beauty. Did you know billboards are banned in the state of Hawaii in order to maintain natural beauty? As a visitor, please help contribute to these preservation efforts.

• Be sure to take the Aloha Pledge before coming to Kauai! Here are a few more tips on how to travel with aloha.
• Learn about the Hawaiian history and culture.
• Protect the oceans by not littering, reducing plastic use, and wearing reef-safe sunscreen (Hawaii is the first U.S. state to ban coral-harming chemicals in sunscreen).
• If hiking, don’t go off the trail and follow all signs and rules in place.
• And most importantly, be kind! Have your best attitude when interacting with other people on the island, both locals and travelers alike. It’s actually a law in Hawaii — the law of aloha “is the coordination of mind and heart” and each person must “think and emote good feelings to others.” So while in Hawaii, do as the locals do, and live aloha.

What’s the Weather Like in Hawaii?

Pack your summer clothes as Hawaii’s temperatures are around 80 degrees year-round. And it is HUMID. There really isn’t a need for a jacket. Rain comes in and out but usually doesn’t last long. Still, try to check your weather app before arrival for more specific information.

Will I Need to Rent a Car?

Yes, definitely. There are buses in Hawaii but public transportation overall isn’t very effective, especially if you’re trying to go as many places as possible in a limited amount of time. Book a rental car as far in advance as possible as each of the islands are fairly small and many rental car companies had to consolidate during the pandemic.

Frequently Asked Questions about Visiting Kauai for a Week

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