Panama Travel Guide | City to Sea

Panama isn’t just a bridge between two oceans , it’s a meeting point of adventure, wellness, surf, and true natural beauty. A country where you can wake up to skyscrapers, swim with sea turtles by noon, and hike through cloud forest by sunset.

Tourism here is booming again, with 2.5 million international visitors in 2023, a 30 % jump from the previous year (Panama Tourism Authority). And for good reason: Panama is modern yet raw, tropical yet cosmopolitan, equal parts surf break and skyline.

From Casco Viejo’s rooftop bars to Santa Catalina’s reef breaks, Boquete’s coffee slopes, and the San Blas Islands’ clear lagoons, Panama is proof that adventure and ease can live in the same itinerary.

This guide breaks down everything you need to know — where to go, when to go, what to see, and how to do it right.

Why Panama

Panama sits at the crossroads of the Americas, the narrow strip that literally connects North and South America and divides the Pacific from the Caribbean. It’s where continents, cultures, and oceans meet. A place that feels like the center of everything, but still far from crowded.

Long before the Panama Canal put it on every map, the region was home to Indigenous groups like the Guna, Emberá, and Ngäbe-Buglé, who continue to preserve their languages, crafts, and territories today. In the 16th century, Spanish colonizers turned Panama into a trading route for gold and spices, and centuries later, the French and Americans reshaped it into a global passageway with the construction of the Panama Canal, completed in 1914 and still one of the world’s engineering marvels.

Today, that same canal funds much of the country’s growth. Panama has one of Latin America’s strongest economies, a U.S. dollar currency, and a cosmopolitan capital city, but it’s also one of the most biodiverse countries on the planet. Within a few hours, you can move from rainforest to reef, from skyline to surf break, from mountain chill to tropical humidity.

Travellers love Panama for that variety, it’s a place that lets you design your own tempo. You can train in the morning, dive in the afternoon, and end the day at a rooftop bar or beach bonfire. Reddit and travel forums call it “Central America’s most balanced destination”, cleaner than most, safe, and surprisingly underexplored given what it offers.

A few reasons it wins travellers over again and again:

• Two coasts, one country. Surf Pacific swells in the morning, swim Caribbean reefs by sunset.

• Diverse terrain. Volcano hikes, coffee plantations, islands, and modern cities — all within a five-hour drive.

• Modern comfort, local heart. Smooth infrastructure, great Wi-Fi, but real authenticity in smaller towns.

• Year-round adventure. Dry season or green season, there’s always surf, trails, and life outdoors.

• Friendly, fitness-minded locals. Panamanians love to move, dance, hike, and connect — the vibe fits SALTY energy perfectly.

If you’re the kind of traveler who wants motion and meaning — surf and stillness, challenge and comfort — Panama delivers all of it, in balance.

Regions & Top Activities

Panama has seven main regions travellers explore — from city to jungle, mountain to sea. Here’s the full lay of the land.

Panama City & Casco Viejo

Modern skyline meets colonial charm.

• Casco Viejo: The historic quarter with cobblestone streets, rooftop bars, and art galleries.

  • Eat: Casa Casco, Tantalo Kitchen, Fonda Lo Que Hay.

  • Do: Walk the Cinta Costera, explore Plaza Bolívar, and tour the Panama Canal Miraflores Locks.

• Fitness & Wellness: Morning runs along the bay, outdoor gyms, and boutique studios like The Lab PTY.

• Nightlife: Think rooftop cocktails at Selina Casco Viejo or live jazz at Danilo’s Jazz Club.

Best for: Urban explorers, food lovers, and anyone who wants to start or end their trip with a bit of sparkle.

Pacific Coast & Santa Catalina

The surf heart of Panama and home to SALTY’s 2026 retreat. Once a quiet fishing village, Santa Catalina has evolved into an adventure hub with world-class waves and access to Coiba National Park, a UNESCO site with some of the best diving in Central America.

• Surf Breaks: Santa Catalina Point (advanced reef break), Estero Beach (great for beginners), Playa Mata for isolation.

• Eat: La Vekhia Panaderia (Italian fusion), Los Pibes Surf Grill, Coiba Dive Center Café.

• Do:

  • Day-trip or dive to Coiba Island — whale sharks, manta rays, coral gardens.

  • Paddleboard mangroves, sunset run along Playa Estero.

• Stay: Hotel Santa Catalina Panama, Vista Coiba Eco Lodge, or Mama Inés Surf Hostel.

Best for: Surfers, divers, and adventure-fitness travelers.

Boquete & The Chiriquí Highlands

Cooler mountain air, volcanic soil, and world-class coffee.

• Do: Hike Volcán Barú for sunrise views of both oceans, zipline through Boquete Tree Trek, and soak in Caldera Hot Springs.

• Eat: The Rock Boquete for steaks, Retro Gusto for pasta, Café Ruiz for fresh brew.

• Stay: Finca Lérida Lodge or Manana Madera Coffee Estate.

• Wellness: Yoga studios, nature walks, and fresh mountain air that makes you sleep like a rock.

Best for: Hikers, coffee lovers, and anyone needing mountain calm after surf and sun.

Bocas del Toro Archipelago

Caribbean rhythm, colorful streets, and island hopping at its best.

• Base: Isla Colón — lively, walkable, filled with beach bars.

• Do:

  • Surf at Bluff Beach or Paunch Reef.

  • Snorkel at Zapatilla Cays.

  • Yoga at Bocas Yoga Studio or Selina Bocas.

• Eat: Azul Paradise Restaurant, Bibi’s on the Beach, Raw Fusion Sushi Bar.

• Nightlife: Waterfront music at Aqua Lounge or The Floating Bar.

Best for: Party-meets-wellness travelers and island lovers.

San Blas Islands / Guna Yala

Over 350 islands scattered across turquoise Caribbean sea, home to the Indigenous Guna people.

• Do:

  • Snorkel coral gardens, sail between islands, learn about Guna culture.

  • Overnight stays in simple huts (cabañas) hosted by local families.

• Tips: Bring cash, sunscreen, and patience — there’s limited Wi-Fi, and that’s exactly the point.

Best for: Off-grid travelers, couples, and photographers.

Azuero Peninsula / Pedasí & Venao

Rustic, charming, and still under-the-radar.

• Playa Venao: Strong surf culture, boutique hotels, and beach-front gyms.

  • Eat: Coleos Café, Eco Venao Beach Bar.

  • Move: Join a bootcamp at Beach Break Surf Camp or sunset yoga at Selina Venao.

• Pedasí: A sleepy town with colonial architecture and access to Isla Iguana Wildlife Refuge (great snorkeling).

Best for: Wellness travelers and low-key surf seekers.

Cultural Norms & Etiquette

Panamanians are friendly, proud, and relaxed. The culture blends Latin warmth with Caribbean rhythm and North-American efficiency.

• Dress & Respect: Casual but neat; beachwear at the beach, light cover-ups in town.

• Greetings: A handshake or cheek kiss among friends; always say Buenos días or Buenas tardes when entering shops.

• Useful Phrases:

  1. Hola — Hello

  2. Gracias — Thank you

  3. Con gusto — My pleasure

  4. ¿Dónde está la playa? — Where’s the beach?

• Tipping: 10 % at restaurants is customary.

Practical Travel Logistics

Currency & Payments

Panama uses the U.S. Dollar (USD) as its official currency, sometimes called the Balboa (though actual coins are locally minted). ATMs are widely available in cities and major towns, but remote surf areas and islands are mostly cash-based.

• Tip: Bring small bills ($1, $5, $10) for taxis, beach cafés, and local ferries.

• Cards: Visa and Mastercard accepted in most restaurants, hotels, and stores. AMEX less common.

• Tipping: 10 % at restaurants, $1–2 USD per bag for porters or drivers.

Airports & Entry Points

• Tocumen International Airport (PTY): Main gateway in Panama City with direct flights from North America, Europe, and South America.

• David Enrique Malek (DAV): Regional airport near Boquete and the Chiriquí Highlands.

• Bocas del Toro (BOC): Small Caribbean airport reached via Air Panama or Costa Rican connections.

• Border crossings:

  • Peñas Blancas (from Costa Rica’s Pacific side).

  • Sixaola/Guabito (from Costa Rica to Bocas del Toro).

Arrival tip: You’ll clear customs quickly — just have your return flight proof and accommodation details handy.

Visa & Entry Requirements

For most travelers from North America, Europe, and parts of Asia:

• Visa-free entry for up to 90 days.

• Passport must be valid six months beyond arrival.

• Proof of onward travel and sufficient funds ($500 USD suggested).

• Entry fee may apply at land borders (~$3–5 USD).

  If you plan to stay longer, extensions can be requested at the National Immigration Office in Panama City.

  For current lists and updates: visitpanama.com.

Best Time to Visit

Panama’s tropical climate splits into dry and green seasons — both great, just different moods.

• Dry Season (Dec–Apr): Sunshine, lower humidity — perfect for surfing, hiking, and island trips.

• Green Season (May–Nov): Short afternoon showers, lush jungles, cheaper prices, calmer crowds.

• Caribbean Coast: Wetter overall but warm year-round.

• Festivals: Carnival (Feb or Mar) explodes with parades and parties, while the Boquete Flower & Coffee Festival (Jan) is worth the mountain detour.

Getting Around the Country

Domestic flights: Air Panama connects Panama City to Bocas del Toro, David, and the San Blas region. Quick, safe, scenic.

Buses: Comfortable long-distance coaches run from Albrook Terminal in Panama City to almost anywhere. Budget-friendly and reliable.

Car rental: 4×4 recommended for Azuero Peninsula, Boquete hills, or Santa Catalina. Driving is right-hand, roads are generally good, gas ~$1.25 USD/liter.

Taxis & Rideshare: Yellow cabs in Panama City don’t use meters — agree on price first. Uber operates in major areas.

Boats & Ferries:

• Water taxis link Bocas del Toro islands.

• Small boats serve San Blas (ask hotels for transfers).

• Ferry from Panama City to Isla Taboga (30 min).

Connectivity & Communication

• SIM cards: Easy to buy at Tocumen Airport or supermarkets. Claro and Tigo have best coverage.

• Wi-Fi: Reliable in cities; spotty in islands and mountains — download offline maps in advance.

• Apps to have: Google Maps, WhatsApp (locals use it for everything), Google Translate, and Waze for driving.

Power, Water & Health Basics

• Electricity: 110 V, U.S. two-prong outlets.

• Water: Safe to drink in most cities and resorts; use bottled or filtered in rural or island areas.

• Health: Carry sunscreen, insect repellent, and electrolytes. Pharmacies (farmacias) are common and stock basic meds.

Packing Essentials

✅ Lightweight breathable clothes (humidity is real)

✅ Rain jacket or poncho (for tropical downpours)

✅ Reef-safe sunscreen & after-sun gel

✅ Insect repellent

✅ Quick-dry towel & dry bag for islands

✅ Hiking shoes & flip-flops

✅ Reusable water bottle (tap water refillable in cities)

✅ Universal charger / adapter

✅ Copies of passport & insurance

Panama makes travel feel easy — modern where it matters, wild where it counts. Plan a little, stay flexible, and let the rhythm of the country do the rest.

Health, Safety & Medical FAQs

Panama is one of the safest and healthiest countries in the region.

• Healthcare: Excellent private hospitals in Panama City (Punta Pacífica Hospital).

• Emergencies: Dial 911.

• Water: Safe in most cities; bottled recommended on islands.

• Insurance: Essential for diving, surfing, and trekking.

Wellness, Movement & Surf Travel

Travel can be magic — but it’s better with movement. Panama is a playground for people who love to sweat, explore, and recharge.

If you’re the kind of traveler who wants surf by sunrise and stillness by sunset, SALTY’s City to Sea Retreat | March 13–21, 2026 might be your perfect fit.

A week of workouts, surf, and culture — from Panama City’s rooftops to Santa Catalina’s waves — led by Erin, Nate, Joe, and Riley.

Adventure, wellness, and community. All optional — except fun.

Final Checklist

✅ Passport valid 6 + months

✅ Travel insurance covering adventure & diving

✅ Lightweight, moisture-wicking clothes

✅ Reef-safe sunscreen & insect repellent

✅ Offline maps & hotel confirmations

✅ Small bills ($1, $5, $10)

✅ Curiosity, patience, and energy to match the tropics

Ready to go from City to Sea?

Book your ticket, pack your gear, and get ready for one of Central America’s most versatile, underrated, and unforgettable countries.