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Backpacking Panama Itinerary

Welcome to our backpacking Panama itinerary.

Panama is one of the most popular destinations in Central America because its a tropical paradise that has much to offer.

You can spend your leisure time on the beach, explore lush rainforests, head to the mountains, or enjoy the cosmopolitan city.

Panama Itinerary

Today, we will provide a Panama travel itinerary that’s perfect if you want to go backpacking through Panama for a week or two.

These are only a few of the places you can visit, but there are many more.

Let’s get started!

Is Panama worth visiting?

Panama is one of those must-visits when in Latin America.

Famous for the architectural wonder that is the Panama Canal, the country is also home to the stunning San Blas and Bocas del Toro Archipelagos.

panama backpacking dominos

There’s also hidden and mysterious tribes in the south of the country, not to mention the dangerous yet fascinating Darien’s Gap, that connects both Central and South America.

BLATAM backpacking data:

  • 💰 Currency: US Dollar, Balboa
  • 🇵🇦 Language: Spanish
  • 🌎 Population Size: 4.3 Million
  • 📍 Best Secret: Antón Valley
  • 🍴 Eat: Sancocho
  • 🥛 Drink: Guarapo
  • 💸 Average Daily Budget: $25-30

See our Panama travel tip section below for more useful information.

Is Panama Safe?

When you look at the statistics, Panama is easily one of the safest countries in Central America. However, there are still a few things you need to be aware of so you can have a positive experience.

Panama is one of the safest countries in Central America.
Panama is one of the safest countries in Central America.

Backpacking Panama is pretty safe and the people are friendly, but mugging and pickpocketing are still common issues that you have to keep in mind. We recommend bringing this Safe Wallet when heading to Panama.

Our basic tips for safety in Panama include:

  • Don’t carry more cash than you need.
  • Avoid looking like a tourist. Research your route well and act with confidence when you go out.
  • Only use ATMs that are inside and avoid them at night.
  • Pickpockets are common so be vigilant when in crowded places.
  • Mugging is also common, so don’t resist if you fall victim to it.
  • Only use registered taxi companies.

As always, we suggest learning some Latin American Spanish before you arrive in Panama as it can really help you out in different situations.

We hope these tips can help you, and don’t worry if not, we will provide some more helpful safety tips that will help you stay safe and happy below.

Safety facts about Panama

  • The best way to evaluate safety is by looking at the 2020 Global Peace Index. This measures the state of peace of each country in comparison with the rest of the World, by evaluating both tangible and qualitative indicators.
  • Panama ranked as 56th out of the 163 nations measured, which is similar to that of Greece and Albania. For comparison, The United States ranked as 121st. One of the highest ranking Latin American countries on the list, Panama overall is a very safe country to visit.
  • If heading to major destinations such as Bocas del Toro, Boquete or Casco Viejo in Panama City, you’ll feel relatively safe in these areas. Of course still exercise the usual cautions such as not wearing too many flashy accessories and avoid going out alone at night.
  • Other areas in Panama City noticeably become more gritty and unsafe, especially as you leave Casco Viejo, which has a lot of police presence. Here, it’s best to use taxis to get around.
  • The other area we have to mention is The Darien Gap. A lawless region in the extreme south of Panama, this remote region is the border between Panama and Colombia, and really is a no man’s land.
  • At The Darien Gap you’ll find rebel groups, impenetrable jungle and poisonous snakes. Of course you can do what you want, but this area is extremely dangerous and a trip here would need to be thought through and prepared for thoroughly.

Backpacking Panama

There are a few off the beaten track places to visit in Panama and this article looks at some of them along with some other landmarks you simply can’t miss.

You can read this in conjunction with our more popular backpacking Central America travel guide which shows you more place to see in Panama.

Panama City

Panama City is the capital and it’s the only large cosmopolitan city in all of Central America, so you should definitely spend a couple of days here at the beginning of your trip.

Don’t miss the colonial Casco Viejo, which is one of the most popular tourist destinations. There are plenty of plazas, churches, and galleries to explore.

panama city itinerary church

There are also many bars and restaurants around. You can also go to the Miraflores Visitor Center to get a good view of the Panama Canal!

This tour to the Panama Canal is worth considering, since you’ll also visit some of the best sites in Panama City along the way.

El Valle de Anton

Once you’ve explored the cosmopolitan city, you can head to El Valle, which is a lovely beach town. El Valle is known for its green landscapes and cool mountain breeze.

The town has a popular market where you can purchase handicrafts, you can visit the Chorro El Macho which is a nice waterfall, or chill on the hot springs.

The Orchid Center is also a must visit, especially if you love flowers. It’s a little hidden, but the main road offers hand-painted signs with directions.

Coronado

When you’re ready to go to the beach, you can take a 45-minute drive from El Valle to Coronado.

This region offers a variety of beach towns along the coast and there are many ex-pats living in these towns, so it’s a very interesting place where you can connect with people from all over the world.

People are friendly in Coronado and are always organizing different activities. It’s one of the best beach communities you’ll ever visit and the beach is pristine and beautiful.

For those who plan to head straight to Coronado from the airport, then you can easily book with this private transport option.

Volcan Baru

The Volcan Baru is the highest peak the country has to offer with 3,474 meters above sea level. Though it’s located in Chiriqui, it definitely deserves its own paragraph.

A scene from Volcan Baru route
A scene from the Volcan Baru route

If you’re up for it, you can reach the top by hiking. You’ll have two routes to choose from, the Boquete route, which is easy but challenging and it takes 5 to 8 hours.

And the Volcan route, which is steeper and more challenging, but very scenic. Most people go up through the Boquete route and come down through the Volcan route. It’s worth it!

This awesome day tour will allow you to see the sunrise over Volcán Baru, and also includes a hearty breakfast too.

Chiriqui

Chiriqui is the place to go if you want to experience Panama’s countryside. It’s four hours from Coronado or you can also get here from Panama City by catching a one-hour flight.

You could easily spend an entire week or more exploring this province because it has a ton to offer.

The capital, David, is a beautiful city to explore that’s very similar to Panama City. Boquete is another great place to visit, where you can walk, hike, do some white-water rafting, horseback riding, and more.

Santa Catalina

Santa Catalina is another popular touristic destination, especially for people who enjoy quieter places.

This fishing village is located off the Pacific Coast and the most attractive thing about it is its unspoiled authenticity.

Seabirds during sunrise at Santa Catalina, Panama
Seabirds during sunrise at Santa Catalina, Panama

This is also a great diving and surfing spot where you can enjoy snorkeling, swimming, sport fishing, and more. The town is small enough to be explored on foot and you will love the landscapes.

Of all things to do here, it’s the diving which is the most sought-after. Nearby Coiba Island is one of the best spots in Central America, and this full day diving package is a great way to get to know these stunning waters.

Panama Itinerary (2 Weeks)

Here we’ll now dive into our top itinerary of Panama.

As well as keeping an eye on time, it’s also been designed to keep things fresh and exciting for you too.

Panama City (Days 1-6)

Kicking off in the big capital, Panama City is the best place to start off our itinerary. It has one of the best connected airports in Latin America, and is a good landing point in from most continents.

backpacking panama flag

This diverse city has many different areas, however we recommend Casco Viejo as the best district to stay.

It’s one of the safest as well as best looked-after, as it’s home to the Presidential Palace.

Walking around it’s the most charming too, with its cobblestone streets, cathedrals and striking buildings in abundance here.

Some of the best things to see and do here include a visit to the Panama Canal, walking along the Amador Causeway and also exploring the Panamá Viejo.

panama canal

There’s also a tonne of great day trips too, such as this day trip to the stunning San Blas Islands (which are among some of the most beautiful in the world – not to mention with their own unique culture too).

Another cool trip is to the Darien Gap, a sweltering jungle famous for its remoteness and biodiversity. Both tours are easy to organise and book from the capital.

Antón Valley (Days 7-9)

From Panama City we’ll now take a bus to Antón Valley, which takes around 2 hours departing from the Albrook Bus Terminal.

This up and coming destination is incredible with its natural scenery, and gives a more fresh experience when compared with the more touristy Boquete.

valle de anton panama

The town is relatively small, so you’ll be able to access everything on foot by ease. There’s quite a few hostels here now too, with a variety of restaurants in the centre to choose from.

Some of the starting points for the hikes can be somewhat far, so you’ll need to use a taxi to get there (or better to hire a bike in town and head there).

One of the best things to do here is the stunning Cerro Gaital Hike, which takes about an hour to summit.

cerro gaital panama

Whilst there’s many other hikes to choose from in the region, this was our favourite as it’s more off the beaten path, and you’ll see lots of incredible plants along the way.

Other worthy trips include to the Chorro Macho waterfalls, the Hot Springs of El Valle Panama as well as the hike up to La India Dormida.

We recommend heading on this day tour of the Antón Valley from Panama City, where you’ll hike up to the top of La India Dormida.

Bocas del Toro (Days 10-14)

From here we’ll then take an overnight bus to the port town of Almirante, and then a ferry to the stunning archipelago of Bocas del Toro.

These picturesque islands are a staple along any Central American adventure, with some picture-perfect beaches and activities on offer here.

The main island of Colón is where you’ll find the most hostels, amenities and ATM’s, so it’s best to stay here to base yourself.

Getting between the islands is easy by water taxi, and we also recommend renting a bike to be able to travel around the islands more independently and quicker too. This Day Bag will come in really handy when hopping between the different islands (especially as there’s a variety of different adventures waiting on each)

Be sure to visit Starfish Beach, which not only is beautiful by also home to… a tonne of starfish! Bluff Beach is also on Colón, and another great option to spend the day relaxing and taking in the rays.

While in Bocas spend the day in Isla Bastimentos, where you can roam the Caribbean streets of Old Bank, visit a Cacao Farm and head to Wizard Beach, arguably to most stunning stretch of coast on the entire archipelago.

And that’s all for our 2 week itinerary backpacking Panama. Now let’s move on to our most important tips, so you can have the best experience possible here.

Panama: Travel Safety Tips

As mentioned before, Panama is one of the safest places to visit in Central America, but there are still some things to keep in mind in terms of safety.

⬇️ Below are some tips to help you out:

  • With its long stretch of Caribbean coastline and heritage, fried food reigns king in Panama. Make sure you try Carimañola and Patacones whilst here.
  • When looking for the best places to visit in Central America you must check out some of the islands and remote places Panama has to offer.
  • Don’t flaunt your electronic devices and keep the expensive clothes and jewelry at home.
  • When in Bocas del Toro, make sure you take out cash before you arrive or when in Isla Colon, as there are no ATMs on any of the other islands!
  • Be careful when you’re out swimming because lifeguards are not abundant and the riptides are dangerous.
  • Look out for the top rated hostels in Panama for the most comfortable rooms and meeting like minded people etc.
  • Avoid getting involved with drugs because getting caught with them can land you in prison.
  • When traveling to San Blas Islands, Panama Canal, Panama Viejo or Bocas del Toro you may want to check out some of the top rated tours in Panama. for convenience.
  • Learn some basic Spanish phrases to get you by.
  • Panama City’s nightlife is as sophisticated as it gets in Central America, with many top venues worth checking out such as Tántalo and Danilo’s Jazz Club.

Follow these travel safety tips and you’ll have a great time in Panama. Just be careful, mind your surroundings, and trust your gut.

Traveling Around Panama

Traveling around Panama by bus is inexpensive and the transportation infrastructure is great, so you can get to most places by bus. The buses are comfortable, efficient, and safe.

backpacking panama bus

There are rural buses that run from dawn till dusk and not many routes are express, so you can expect several stops.

It’s not always necessary to make a reservation, but if you plan on using the most popular routes, you definitely want to book ahead of time or arrive earlier to purchase the tickets.

The largest bus terminal is the Gran Terminal de Transporte, located in Panama City, and you can get anywhere from there.

Distances can be pretty big along this long country (especially when heading from Bocas to Panama City), so we recommend bringing this long-lasting Power Bank to keep your phone and other electronics fully charged

Best time to visit Panama

We’ve spoken a lot about the best time to visit Central America on this blog (George is absolutely obsessed with checking the weather when we travel).

Panama overall is mostly hot, although there are some regions that are slightly cooler such as Boquete, which is located in the Chiriquí Highlands.

The best time to visit Panama is during the dry season, which runs from December until April. This time of year is characterised by hot yet not overbearing temperatures, and also much drier weather.

In Panama City, average temperatures hover between 79-82°F, with highs sometimes reaching up to 91°F.

Rainfall during this time of year is at its lowest, with between 30-60mm of precipitation each month (apart from the shoulder months of April with 100mm, and December with around 230mm of downpour).

The wet season, which runs from May until November, of course has much more rainfall and is a lesser popular time to visit. However it does make for more spectacular scenery especially in the nearby jungles where it creates more lush greens.

In Panama City, temperatures can sometimes become overbearing with averages of 84-86°F, however it’s the muggy air that can sometimes make the city uncomfortable during this time of year.

Rainfall is consistent and very wet during these months, with around 270-300mm falling throughout each. November is the wettest month to visit Panama City, with a whopping 400mm of downpour.

What to pack for Panama

Having already looked at the best destinations and the weather throughout the year, now comes the part of packing.

Panama is mostly hot, and you’ll definitely want to bring lots of lights layers and clothes for the beach.

Rain is much more likely during the Summer, however even if visiting outside of these months there’s still a chance of a storm every now and then. As such, it’s definitely worthwhile to pack a waterproof jacket or poncho.

If you are thinking of visiting the highland and mountainous areas such as Boquete, then take and extra layer or two as it can quite somewhat chilly here.

As well as the above, you’ll also want to pack all the essentials which include toiletries, toiletries, a document holder, towels, a water bottle as well as a daypack for any excursions you’ll be taking part in.

Some of our favourite hostels in Panama include:

Selina Red Frog (Bocas del Toro), Bambuda Lodge (Bocas del Toro), Selina Casco Viejo (Panama City)

Travel Insurance for Panama

Getting yourself insured on a backpacking trip is one of your upmost priorities before heading out into Latin America.

Let’s be honest – getting ill or having an accident is something we all avoid thinking about, and we like to think that it will never happen to us.

However it’s natural you’ll be taking more risks, so it’s vital to get this sorted beforehand. Whether you’re scaling a mountain in Peru or simply trying new street foods in Mexico City, having that piece of mind can really help you relax, even if nothing ever happens to you whilst on the road.

Get a free quote now by clicking the link and this will help you get a realistic quote to see how much your backpacking insurance will cost you for the entire duration of your trip.

Backpacking Panama Itinerary

Panama is an amazing place to visit and it’s worth exploring.

Refer back to this itinerary before and during your trip so you don’t miss anything important and prepare to have a great time backpacking Panama!

See our backpacking Central America guide for ideas on where to go next.

👉🏽 P.S. If you’ve found this guide helpful, buy us a coffee here to say thanks! Or, support us by downloading our South America Travel Bible to get our best content.


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