Pack the Hiking Boots and Swimsuits: Adventure Awaits on a 7-Day Kauai Vacation

Kauai is often referred to as the “sleepy” island, and while it’s less populous and less frequented than the other Hawaiian islands, true adventure awaits. Yes, there are pristine beaches with white sand. Yes, there are many mouthwatering places to devour island fare. Yes, you should pack sunblock and several swimsuits — but don’t forget hiking gear.

Between the Napali Coast and kayaking through a rainforest, we’ve planned the perfect seven-day Kauai itinerary for you. As always, be sure to check travel restrictions and closures before you book.

Day 1: Napali Coast State Wilderness Park

It’s not a proper trip to Kauai without a hike along the Napali coastline. The 16-mile stretch is one of the world’s most beautiful coastlines — offering jaw-dropping views of sea cliffs, valleys and waterfalls. The four-mile round-trip hike leads to Ke’e Beach, which gives you a perfect chance to rest and enjoy the gorgeous scenery. It’s too rocky and wavy to swim, but it’s ideal for a lunch-break picnic. Proper hiking gear and lots of water are recommended.

Day 2: Explore Waimea Canyon

Fuel up with an island-style breakfast from Anuenue Café and a juice from Kauai Juice Co. Then drive out to Waimea Canyon, coined “the Grand Canyon of the Pacific.” You’ll quickly see why once you get a glimpse of the valley gorges and rugged, rocky landscape.

There are hikes for all levels. The Kukui Trail, five miles round trip, journeys down to the bottom of the canyon, but the most rewarding part is a swim in the Waimea River.

Day 3: A Shave Ice and Kapaa Kind of Day

Shave ice (not “shaved ice”) is a popular cool-down treat in Hawaii. Get your fix at Wailua Shave Ice, which focuses on using fresh island juices for concoctions like strawberry coconut, Wailua Sunrise (orange and pineapple), and guava. Then hit the town of Kapaa and post up at Lydgate Beach Park. Don’t forget snorkeling gear, as the water is super calm and full of brightly hued tropical fish.

A 2.5-mile paved coastal path is ideal for long beach strolls — or simply sit back and soak up the vitamin D and rolling waves. Hit Sam’s Ocean View Restaurant at 4 p.m. on the dot to score an outdoor table for sunset drinks and dinner. You won’t be disappointed by the candy-colored sky at dusk or Sam’s delicious eats.

Day 4: Learn About Hawaii’s Canoe Crops and Native Plants

McBryde Garden, a national botanical garden, features native and at-risk Hawaiian plants. Learn about canoe crops — including breadfruit, taro, sugar cane, sweet potato and more — brought to Hawaii by Polynesian voyagers.

These crops are an important part of Hawaii’s agriculture. If passing by Princeville, on the north side of the island, on your way to or from the garden, taste taro dishes firsthand at takeout-only Hanalei Taro.

Day 5: Kayak Down the Wailua River

Kayaking the Wailua River is an adrenaline bump. Kayak Wailua outfits you with everything needed to gear up for the solid five-hour journey upstream.

Expect rainforests, secret waterfalls, a mountainous backdrop and views reminiscent of “Jurassic Park.” Fun fact: The Wailua River is Hawaii’s only navigable river.

Make your way past Princeville to Hanalei Valley Lookout for a few snapshots that will definitely make your friends have instant FOMO. For dinner, Hanalei is home to several trendy food trucks like Hanalei Poke and Pat’s Taqueria for fish tacos.

Day 6: Enjoy Old Koloa Town and a Stunning Poipu Sunset

Head to Kauai’s South Shore to explore Old Koloa Town (established in 1835) and learn about Hawaii’s rich sugar cane history. The Tree Tunnel, the gateway to Koloa and Poipu, is a popular stop for photos.

Pop into old-fashioned storefronts like Fish Eye Kauai gallery for cool underwater and nature photography, Aloha Roastery for an island pick-me-up and Crystal Harmonics to experience a sound healing and gallery space.

Stop for lunch at Pizzetta for a proper pre-beach snack. Then make your way to Poipu Beach for the afternoon. Book a surf lesson with Poipu Beach Surf School (beginner and private classes offered) and hit the waves.

Stay for sunset — Poipu is one of the island’s most stunning spots from which to watch it. RumFire is the ideal place to spend the rest of the evening, eating and drinking your way through an inventive menu of island fare.

Day 7 : A Boozy Exploration Around Kauai

Visit Koloa Rum Company, situated on Kilohana Plantation in Lihue, for a tour and tasting to discover how rum is made in Hawaii and learn about Koloa’s sugar cane history.

During the tasting, the mixologists will teach you how to easily make several island cocktails back home. Afterward, switch gears and wander over to Kauai Beer to sip brews crafted with tropical island ingredients.

From here, Kalapaki Beach is less than a 5-minute drive away. Spend the afternoon burning calories on a stand-up paddleboard. Dinner at La Spezia, arguably one of the best Italian restaurants in all of Hawaii, is a must. In addition to the food, like the oxtail pappardelle, being out of this world, the Italian wine list is a showstopper.