Panama, connecting North and South America, offers a mix of city life, nature, and beaches. This guide covers the best travel times, safety advice, and a detailed two-week itinerary to help you plan your trip.
Week 1: City and Nature
Days 1-3: Panama City Overview
Your first three days in Panama City will introduce you to the country’s rich history, architectural marvels, and vibrant lifestyle. Here’s how to make the most of your time in the capital.
Day 1: Casco Viejo
Begin in Casco Viejo, the city’s historic quarter. Here, you’ll find colonial buildings, museums, and plazas. Key spots include the Metropolitan Cathedral and the Presidential Palace. The area is not just about history; it’s also where you’ll find some of the best nightlife. For dinner, choose from a variety of restaurants offering both local and international dishes.
I also advise staying in this neighbourhood as well. There are lots of nice AirBnbs and hotels here.
Day 2: Miraflores Visitor Center + Panama Canal
Dedicate your second day to the Panama Canal by visiting the Miraflores Visitor Center. Arrive early to watch ships navigate the locks and explore the exhibits detailing the canal’s construction. The live ship movements and the detailed history of the canal’s impact are highlights of this visit.
Day 3: Cinta Costera
Spend your last day walking along the Cinta Costera, a waterfront promenade that offers city and ocean views. It’s a great spot for a leisurely walk, jog, or bike ride. Try Panamanian dishes from food vendors or restaurants along the way, including ceviche and sancocho, Panama’s national dish. Finish your exploration with a shaved ice treat, raspados, as you enjoy the views back towards the city center.
These three days in Panama City will give you a mix of cultural, historical, and modern experiences, setting the tone for the rest of your journey in Panama.
Make your way to El Valle Anton in de late afternoon or evening. You can easily get there by bus.
Days 4-5: El Valle de Anton Exploration
After the hustle and bustle of Panama City, El Valle de Anton offers a refreshing change of pace. Nestled in the crater of an extinct volcano, this unique town is renowned for its cooler climate, lush landscapes, and outdoor activities. Here’s how to spend two days soaking up the natural beauty and relaxation El Valle has to offer.
Day 4: Hiking and Nature
Start your first day in El Valle with a hike. The area is crisscrossed with trails suitable for all levels of hikers, offering breathtaking views and encounters with diverse wildlife. One of the most popular trails leads to the Sleeping Indian Girl (La India Dormida), a mountain formation with legends tied to local indigenous history. The hike is not overly challenging and rewards you with panoramic views of the crater.
In the afternoon, visit the Butterfly Haven, home to numerous species of butterflies endemic to Panama. This serene spot allows for close-up views and interactions with these colourful insects, making it perfect for families and anyone interested in learning more about local fauna.
Day 5: Hot Springs and Market Visit
Your second day in El Valle should be about relaxation and local culture. Begin with a visit to the hot springs, where the mineral-rich waters are believed to have healing properties. Soaking in these natural pools is not only therapeutic for the body but also offers a peaceful experience in a beautiful setting.
After rejuvenating at the hot springs, spend your afternoon at the local market. El Valle’s market is known for its handicrafts, fresh produce, and especially its orchids. The town is famous for these flowers, and even if you’re not looking to buy, browsing through the colorful displays is a delight. The market also offers a chance to sample local foods and interact with the community, providing insight into the daily lives of the people in El Valle.
In addition to these activities, El Valle has more to explore if time allows, such as the El Macho Waterfall, a serene spot perfect for a quick dip or a picnic. For those interested in history, the small but informative El Valle Museum gives an overview of the area’s geological and cultural past.
Spending two days in El Valle de Anton provides a perfect blend of adventure, relaxation, and cultural immersion. Two days here are definitely enough. Its natural beauty, combined with the cooler weather and the warmth of its people, makes it a must-visit destination on your Panama itinerary.
Week 2: Islands and Highlands Adventure
The second week of your Panamanian journey transitions from the serene beauty of El Valle de Anton to the diverse ecosystems and cultures found in Panama’s islands and highlands. This part of your trip is about immersive experiences—from the underwater wonders of Bocas Del Toro to the coffee-scented air of Boquete, concluding with the cultural richness of the San Blas Islands.
Days 6-9: Bocas Del Toro Exploration
Day 6: Arrival and Snorkeling
Fly or take a ferry to Bocas Del Toro, a stunning archipelago off the Caribbean coast known for its vibrant marine life, clear waters, and laid-back vibe. I flew to Bocas del Toro from Panama City, it is a 45-minute flight compared to a 10-hour bus. In my opinion, worth it. If you book the flight in advance the prices are still low.
Start your stay in Bocas del Toro with snorkeling in Coral Cay or Starfish Beach, where the clear waters provide a home to a colourful array of sea life. The evening is perfect for exploring the main town, enjoying fresh seafood, and experiencing the island’s nightlife.
Day 7: Beach Hopping
Dedicate your second day to exploring some of the archipelago’s pristine beaches. Rent a bike or take a taxi to beaches like Bluff Beach or Red Frog Beach, known for their beauty and relative seclusion. These spots offer the perfect blend of relaxation and adventure, with opportunities for surfing at certain times of the year. From Bluff beach you can do a nice walk through sloth forest, see sloths and howler monkeys while walking towards empty beaches.
Day 8: Zapatilla Cays
Take a day trip to the Zapatilla Cays, part of the Bastimentos Island National Marine Park. These two small islands are often considered the highlight of a trip to Bocas Del Toro, offering untouched beaches, incredible snorkeling, and the chance to truly unplug.
Day 9: Relax, relax, relax
After island hopping and walking around the Bocas del Toro archipelago, take a day to relax and unwind. Go to your favourite beach in the area and get completely zen.
Days 10-11: Boquete’s Highlands
Day 10: Coffee Tour and Hiking
After the beachy bliss of Bocas, head to the cooler climates of Boquete in the Chiriquí Highlands. Start with a coffee tour to learn about one of Panama’s most prized exports. Many coffee plantations offer tours that explain the coffee-making process from bean to cup, including tastings. In the afternoon, explore one of Boquete’s many trails, such as the Sendero Los Quetzales, which offers the chance to see the resplendent quetzal along with breathtaking views of the surrounding mountains.
Day 11: Waterfalls and Hot Springs
Spend your second day in Boquete seeking out some of the area’s beautiful waterfalls, like the hidden gem that is The Lost Waterfalls. This moderate hike takes you through cloud forest to three stunning waterfalls. Later, unwind in the Caldera hot springs, a perfect way to relax your muscles after a day of hiking.
Days 12-14: San Blas Islands Immersion
Day 12: Arrival and Cultural Introduction
Travel to the San Blas Islands, an autonomous territory of the Guna indigenous people. You can only visit the islands with guided tours. I recommend doing this in a day trip or staying for a night. Get into relaxation mood on your first day here. Absorb the blue water and admire the beauty of the place.
Day 13: Island-Hopping
Enjoy the sunrise, take a swim in the turquoise waters, and maybe even catch a glimpse of dolphins. Spend your day exploring the archipelago’s uninhabited islands. You can snorkel in the clear waters, relax on white sandy beaches, and enjoy fresh seafood. The simplicity and beauty of these islands offer a stark contrast to the bustling cities and tourist spots.
Day 14: One last day in Panama City
On your last day in Panama I recommend to stay in Panama City as San Blas is a 3-hour drive from the city. This will make sure you are still relaxed and you don’t miss your flight.
The second week of your Panama itinerary offers a deep dive into the country’s natural beauty and cultural diversity. From snorkeling and beach hopping in Bocas Del Toro, coffee tasting and hiking in Boquete, to immersing yourself in the indigenous Guna culture of the San Blas Islands, this week promises unforgettable experiences and a deeper understanding of Panama’s unique heritage.
Two weeks in Panama can provide a varied experience, from city exploration and cultural immersion to enjoying nature and beaches. The itinerary balances historical sites, natural beauty, and cultural insights, making Panama a rewarding destination.
Best Time to Visit
The dry season, from mid-December to mid-April, is ideal for visiting Panama. This period has less rain, making it great for outdoor activities and attending local festivals.
Safety Tips
Panama is generally safe for tourists, but it’s wise to stay cautious, especially at night and in less crowded places. Keeping an eye on personal items in busy areas can prevent theft, like you do anywhere else in the world.
Worth the Trip?
Yes. Panama offers diverse experiences from the Panama Canal, unique wildlife, to beautiful islands. It’s a great destination for different interests, including history, nature, and beach relaxation.
Have fun in Panama!
L. as Wilma
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