Kauai or The Garden Isle is the tropical paradise many of us dream of with its verdant valleys, lush landscapes, incredible natural attractions and beautiful beaches. It’s also like the Hawaii from many years ago with its laidback locals and atmosphere and lesser crowds. This is our recommended 5 or 7 day Kauai itinerary especially for first time visitors.
These are based on several past trips. Kauai is our family’s favorite Hawaiian island. It includes many of the popular attractions, cultural and adventurous activities and with some beach time too.
The activities and attractions are grouped by location and activity levels. Feel free to mix and match or add/subtract from each day depending on your interests and time.
Day 1 – Arrival and Relaxation in Kauai
Luckily, many mainland USA flights usually arrive around lunchtime. It’s an opportunity to start sampling local delicacies and enjoy some attractions before checking into the hotel.
You can also try to request for an early check-in especially if you have high status at hotel chains like Marriott, Hilton or Hyatt. It can’t hurt to ask and you may get lucky and start that beach time early.
One of our favorite stops after the airport is lunch at Times Supermarket, Costco or The Fish Express which are nearby. If you have a Costco membership, there is one about three miles from the airport. It is a great place to go for pizza, sandwiches and snacks or to stock up on drinks and snacks if you’re staying someplace with a kitchen.
If you like poke (marinated seafood chunks), they sell a variety here. If you’re staying in the northern area, don’t miss stocking up here before heading to your hotel.
Use this day to get settled in after your long flight and enjoy an afternoon at the pool or beach. Hopefully, you’re staying at an oceanfront property to also walk the shoreline.
If not, find your nearest beach and enjoy. We don’t usually plan anything during the first day and just plan a day of relaxation.
There is no better way to end your first day in paradise than watching the sunset. If you’re staying in the south shore or Poipu area, go to Poipu Beach, Shipwreck Beach or Salt Pond State Park.
We love Lydgate State Park in the central area. If you’re in the north shore area, check out Hanalei Bay, Tunnels Beach or the Kīlauea Point Lighthouse and National Wildlife Refuge area.
Day 2 – Explore the West Side of Kauai
With the time difference, chances are you’re awake earlier than you wanted to. This is a wonderful opportunity to watch the sunrise and a great way to start your day.
if you don’t get the chance today, make sure you take some time during the week to watch the sunrise on the island’s east side. Some favorite areas for sunrise are Lydgate Beach Park (pictured below which was one of our best sunrises ever) and Kapaa Beach Park.
Let’s start the day with some of the favorite local attractions on the west side.
Waimea Canyon and lookouts
Waimea Canyon State Park is a can’t miss attraction in Kauai. This is known as the “Grand Canyon of the Pacific. It spans 14 miles long and a mile wide with a depth of 3,600 feet. This area was formed by the Waimea River and it is quite spectacular.
Filled with red cliffs, lush foliage, unique rock formations, rivers, cascading waterfalls and sometimes, even a rainbow, Waimea Canyon is a tropical paradise. There are several lookout points along the mile markers where you can stop.
Don’t attempt coming to the canyon if it is raining since visibility will be limited. There is also a main viewing area with parking along with fruit and food vendors.
If you want to do some hikes around the Waimea Canyon area, there is the 3.2-mile roundtrip Waipoo Falls hike that takes you through some rainforests and spectacular canyon views to the top of the waterfall. This located between mile markers 14 and 15 off the highway. There is also the short Cliff Traill which is about a 1/10th of a mile.
Follow the road once exiting Waimea Canyon and it will end at Kokee State Park. Visit the Kokee Natural History Museum to learn more about the park and Waimea Canyon as well as nearby trails.
But, the best part about this area are the two lookouts: Kalalau and Puu O Kila. These lookouts offer incredible views of the Napali coast and its rugged cliffs.
Visit Hanapepe
The winding road down from Waimea Canyon will take you to some quaint villages. One of our favorites is Hanapepe which is known as Kauai’s art capital.
It’s a small town filled with historic buildings. If you’re a Disney fan, this was used as a model town for ‘Lilo and Stitch’. There is a mural to pose with saying Hanapepe is Lilo and Stitch’s hometown.
Don’t miss crossing the swinging bridge. It is a lot of fun especially for the kids. Pop into one of the art galleries. My favorite stores here are Aloha Spice Company, The Bight Side Gallery and J J Ohana.
There is a farmer’s market at 3 PM If you’re visiting on a Thursday afternoon. If you’re free on a Friday night, you can return for an open house of the studios and galleries and meet the various local artists.
Visit a Kauai Coffee Plantation
Whether you like coffee or not, Kauai Coffee Company is a wonderful stop. This is the state of Hawaii’s largest coffee grower with over four million coffee trees.
Visitors can join formal tours on specific days to learn more about the coffee production process. You can also do self-guided tours around the area and see some of the coffee plants and machines up close. There are samples and a store that sells unique products.
Day 3 – See the Napali Coast
One of the most spectacular vistas in Kauai is the jagged Napali coast. There are several ways to see this incredible landscape. If you have the budget or the courage, then a 1-hour helicopter tour is the best way to see the coast as well as over Waimea Canyon. Despite many trips to the Hawaiian islands, I’m still trying to get enough courage to get on a helicopter.
Please remember that it rains frequently in Kauai especially if you’re here during the winter time so flights may be canceled due to bad weather. Tour operators usually recommend booking these tours early in your 7 Day Kauai itinerary in case it’s canceled and you’ll have the flexibility of rescheduling.
If you opt for a helicopter tour, here are some suggestions:
Sailing and Snorkeling Tours
For many other people, a helicopter ride is not feasible so the next best thing are the day tours via a water vessel. There are a variety of options depending on your budget and time. It can include snorkeling tours, adventures at sea or a sunset dinner cruise.
The longest tours are usually about six or seven hours and the average is about three or four hours. These “expeditions” are usually on hull rafts or sail boats.
The tours include visiting sea caves, snorkeling with some picnic lunch and a stop on the remote beach Nualolo Kai and hike to see ancient Hawaiian village ruins. But, the best reason to go on these expeditions is to see panoramic views of the jagged peaks, cliffs and valleys of the Na Pali coast from the sea.
Bonus: These tours usually include some whale (seasonal December to April) or dolphin spotting along the coast. Check out these recommended tour companies offering a variety of tours:
Capt. Andy’s Sailing Adventures
Explore some waterfalls
If you’re not doing the six hour tour, you have some time in the afternoon to explore two of Kauai’s famous waterfalls which requires no hiking and easily accessible by car. It’s best to see them right after a heavy downpour. There are two must sees: Wailua and Opaeka’a.
Wailua Falls is an iconic one which splits into two falls plunging at about 170 feet. If it looks familiar, it was used in the opening scenes of the Fantasy Island TV show in the 80s. It’s near the airport town of Lihue with parking and a lookout with a great vantage point of the falls.
Opaeka’a Falls is centrally located in the Wailua area. The falls descend about 150 feet into a lush jungle. Located along Highway 56, there is a lookout by the parking lot to see the cascading waterfalls.
While here, don’t miss crossing the street to see the Wailua River Valley views. The winding river below is always full of activity surrounded by verdant hills.
Day 4 – Adventures in Kauai
Go River Tubing
If you ask my now teens what their favorite Kauai adventure ever is…the answer will be mountain tubing through an old sugar plantation’s irrigation canals. It is an unforgettable journey and adventure. If you can only do one adventurous activity during your visit, this is it.
We started our tour with a 30-minute scenic drive through jungles and lush landscapes. The stop at the Mount Waialeale Crater is very picturesque. This is considered the world’s rainiest area which explains how green it is.
We rode our inflatable tubes through five tunnels and what felt like a scenic lazy river through an irrigation ditch system. Chinese laborers hand built this system in the late 1800s for the sugarcane plantations. This was such a fun and unique activity. Read more about our mountain tubing tour with Kauai Backcountry Adventures.
Explore Koloa Town
The river tubing company provides a small lunch. But, if you’re still hungry or want some dessert, head over to nearby Koloa town. Be sure to take Maliuhi Road (the first mile of highway 520) which takes you through the tree tunnel of about 500 eucalyptus trees.
Stop at the Blow Hole
The Spouting Horn blowhole in the South Shore area is a popular stop for visitors. This natural phenomenon is due to the old lava tube blowing ocean water in the air when large waves from the surf channel enters it.
The built up pressure releases the spout of water through the opening that could reach as high as 60 feet. Hissing and roaring sounds are also heard here. This attraction is easily accessible, with plenty of parking and has viewing platforms to watch the activity.
Beach Time
For some afternoon beach relaxation, head over to nearby Poipu Beach, Shipwreck Beach or Salt Pond Beach Park. Poipu can get pretty crowded during the weekends.
For a touristy good eat in Poipu, we enjoyed Puka Dogs. It may be one of the more expensive hot dogs you’ll buy, but I think it was worth it.
if you are not into sunbathing or spending time laying out at the beach, there is a fantastic hike my daughter and I did while my husband and son relaxed on the beach. The Mahaaeulepu Heritage Trail is about four miles round trip and includes beautiful views, petroglyphs and even fossils.
The start of the trail is at Shipwrecks Beach by the beautiful Grand Hyatt hotel. There is a pathway to the cliff where you most likely will see some dare devils jumping off it into the ocean.
You can follow this trail for as long as you want and even to another secluded beach called Gillinaes or even farther to Mahaaeulepu Beach. The trail ends at Kawailoa Bay.
We didn’t venture far too long on this trail but we stopped a few times to enjoy the crashing waves below. But, it is worth doing even for just a short time to enjoy the views.
Attend a Luau
You can’t go to a Hawaiian island on your first visit and not attend a luau. This Hawaiian festivity is a great way to enjoy and learn more about the local culture, music and food. Luaus usually start around dusk and sunset so this is a great way to end a day of going on a lazy river and spending the afternoon at the beach.
Relax the night away with a sumptuous buffet of local dishes and drinks from kalua pig, haupia (coconut pudding) to fresh tropical fruits among many other delicious items and entertainment that includes hula and Polynesian dancers and some fire knife dancing. The Imu ceremony starts the buffet to see how the pig is cooked in an underground oven.
These are a few of the popular luaus in Kauai:
South Shore Area
Aulii Luau at Sheraton Kauai Resort and Spa (the only oceanfront luau)
Central Area
Smith Family Garden Luau in Kapaa near the Wailua River
Luau Kalamaku in the Kilohana Plantation (near the airport)
Day 5 – Explore the North Shore
Save a day to explore Kauai’s North shore which is a bit more laid back, has less resorts and sometimes, wetter than the rest of the island. More rain means it is quite more lush here too. The route to the north is quite scenic with some recommended quick stops.
Kilauea Point National Wildlife Refuge and Lighthouse
Take a detour and head into Kilauea Point to see the island’s famous lighthouse. This is also home to the Kilauea Point National Wildlife Refuge.
It’s one of the few places to see a red-footed booby and Laysan albatross among other local wildlife and Hawaiian seabirds. The coastal area is also a great place to see the green sea turtles, dolphins, Hawaiian monk seal or humpback whales (depending on season)
You must make a reservation through recreation.gov to visit the refuge. Please note that they often sell out a week ahead and tickets cost $11.
The refuge is open on Wednesday to Saturday (10 AM – 4 PM). if you can’t make it to the refuge and lighthouse, there is a free overlook at the end of Kilauea Road to see beautiful ocean views, and the lighthouse and birds from a distance.
Explore Princeville and Hanalei
After passing by the small town of Princeville, do not miss the viewpoint looking out into Hanalei Valley and its taro fields with the jagged mountain range in the backdrop.
If you want to see some of the taro fields up close, turn into one of the side roads by the bridge. You may even see egrets. Kauai produces about 70% of the state’s taro production. Taro is a starchy root vegetable used in many local recipes.
Hanalei is a wonderful town to walk around. This is a great stop for lunch or to shop for picnic supplies to take to the beach. There is a Food Times Supermarket for some local delicacies.
You can also try a couple of our favorites, Puka Dog or Chicken in a Barrel BBQ for some go-to local sampler. For dessert, dole whip at Aloha Juice Bar or some shave ice at Jojo’s Shave Ice or Wishing Well Shave Ice.
Spend time at the Beaches
Hanalei Bay is one of our favorite spots to spend some beach time. Watch the surfers gracefully maneuver the waves here. They’re all impressive.
Walk along the coast to the historic Hanalei Pier that dates back to the late 1800s. Take a peek at some of the magnificent coastal homes lining the shoreline. The sand is expansive so there’s plenty of space for everyone.
Lumahai Beach
If you have time and want to explore a couple more North Shore beaches, we highly recommend Lumahai Beach. This was a short 9-minute drive from Hanalei. It is a great beach for a stroll.
The golden sand area is one of the biggest shoreline area we’ve seen anywhere. The waves here are pretty strong so it’s not for swimming or snorkeling.
Though, it is fun to watch the daredevils surf or boogie board here though. There was a river flowing on the side and we saw kids on a tire swing. This makes for a great beach stop and you can’t go wrong with either Hanalei or Lumahai for a picnic or sunbathing.
Tunnels Beach
If you have time to keep further driving north and want to do some snorkeling, Tunnels Beach is a great option. The variety of sea life is abundant. Parking can be tough the later in the day you arrive. You can park at Ha’ena Beach and walk to the beach.
While you’re in Ha’ena Beach, walk across the street and explore the Maniniholo Cave for a bit. This is the remnants of “an old lava tube”. Further north is Koke’e State Park and the start of the Kalalau Trail. More on hiking the Kalalau Trail below for Day 6.
If hiking the Kalalau trail is not on the agenda and you want to see a variety of tropical and native Hawaiian flowers and plants in one location, the Limahuli Botanical Gardens is a wonderful stop for about an hour.
The garden has an entrance fee of $25 (Hawaii Residents $10 and kids 17 and under are free. It is open Tuesday through Saturday from 8:30 AM to 4:30 PM (gates close at 3:15 PM).
Day 6 – A Day of Adventure
After five days, you would have covered most of Kauai’s main attractions and spent some time relaxing at the beaches. You can use this day for an adventure on land or water depending on your activity level and interests.
Land Option – Hike Kalalau Trail
Kalalau Trail stretches about 22 miles along the Napali Coast and offers some spectacular views. It took us three trips to finally hike Kalalau Trail. It is definitely a lot more about the journey and views along the way more than the destination.
Depending on your time and interest, you can choose how far you want to go on this trail. We did the four miles round trip to Hanakapiai Beach.
The beach was the ideal end to the journey for some lunch and relaxation. Please keep in mind that this is a trail full of rocks, mud, dirt and some steep climbs. You can read all about our hiking the first two miles of Kalalau Trail.
Some people also venture another two miles inland from Hanakapiai Beach to Hanakapi’ai Falls. Though, it is highly recommended doing this waterfall hike during dry weather to avoid flash floods while crossing the rivers and falling debris.
Water Option – Wailua River Kayak / Fern Grotto
If you’re not into hiking, you can spend some leisurely time kayaking on the Wailua River. It’s two miles of travel upstream passing an old Hawaiian Village. There are opportunities to get off on an island and hike through the rainforest and Wailua River Valley and end up at the Uluwehi Waterfalls.
There are guided tours or you can rent kayaks and explore on your own. Check out Kayak Wailua or Wailua River Kayaking.
There are also kayak tours or you can rent your own kayak or Stand Up paddle board (SUP) to explore the Hanalei River in the north shore area. This may be a bit calmer since no commercial motorized boats are allowed here.
The tour eventually makes its way to Hanalei Bay. Check out Kayak Hanalei for these tours and rentals.
If you’re kayaking on the Wailua River, you may want to pair it with a leisurely cruise on the river afterwards. And if you’re not into kayaking, this cruise is another option to explore the Wailua River.
Smith’s Fern Grotto Tours offers leisurely open-air boat cruises to travel upstream while learning more about the area’s history. The cruise ends at the rainforest area for a nature walk and eventually at the famous Fern Grotto.
Formed millions of years ago, this lava cave has ferns growing upside down in the midst of native Hawaiian plants. The tour lasts one hour and 20 minutes roundtrip.
If you did the luau at Smith’s simply bypass this cruise and head to another beach to relax.
Day 7 – More adventures in Kauai
This can be another relaxing beach day paired with an island adventure. Depending on your comfort level, time or budget, zip line or ATV tours are some of the most popular activities.
Zip Line Adventures
We’ve zip lined at many places around the world and our zip line tour with Koloa Zipline was unforgettable and one of the most beautiful. The 3.5-hour tour through the rainforest and overlooks into the Waita Reservoir. Read all about our Kauai zip line adventure.
ATV Tours
One of our Kauai bucket list items is doing ATV tours. These are a great way to see the back country where many tourists don’t normally see.
My teens really want to drive one of these ATVs too. The tours go on off-road, unspoiled areas that meander through rainforests, meadows, mountains and private ranches. Some tours will even take you to some famous movie locations.
Check on age restrictions. Look at these companies that offer these ATV adventure tours:
End the last day of your 7 day Kauai itinerary with another sunset. Why not? Because you can never get enough of the Hawaiian sunsets that will get you through those times when you’re at home dreaming of your time in paradise. Here are more things to do in Kauai.
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