Panama City in 7 days

Where a glittering skyline, a colonial old town, and the world-famous canal meet rainforest on the city's edge. Best time to visit: December-April (dry season). Average daily budget: $60 to $130 USD.

Day 1, Land & wander

Base: Casco Viejo, The colonial old town: cobbled plazas, restored mansions, rooftop bars, and the best dining.

Morning: Panama Canal at Miraflores Locks. Watch giant ships rise and fall through the locks from the visitor centre's viewing decks and museum.

Afternoon: Explore Casco Viejo, The colonial old town: cobbled plazas, restored mansions, rooftop bars, and the best dining.

Evening: Casco Viejo walking tour. The UNESCO-listed old town: plazas, churches, the Panama hat shops, and sunset rooftop bars.

Eat: Ceviche from the Mercado de Mariscos

Day 2, Iconic sights

Base: Cinta Costera & Downtown, The modern bayfront: the skyline, the seaside promenade, and the financial district.

Morning: Soberanía rainforest. Spot toucans, sloths, and monkeys on jungle trails or the famous Pipeline Road, 30 minutes from downtown.

Afternoon: Explore Cinta Costera & Downtown, The modern bayfront: the skyline, the seaside promenade, and the financial district.

Evening: Casco Viejo old town. The atmospheric UNESCO old quarter, restored colonial buildings, rooftop bars, plazas and the contrast of the gleaming modern skyline across the bay.

Eat: Sancocho, the hearty Panamanian chicken soup

Day 3, Food & markets

Base: Amador Causeway, A breakwater of islands linked to the mainland: bike paths, the Biomuseo, and skyline views.

Morning: Amador Causeway & Biomuseo. Cycle the breakwater for skyline views and visit Frank Gehry's colourful biodiversity museum.

Afternoon: Explore Amador Causeway, A breakwater of islands linked to the mainland: bike paths, the Biomuseo, and skyline views.

Evening: Watch ships at the Panama Canal. See the engineering marvel in action at the Miraflores Locks, where giant ships are raised and lowered. The visitor centre and viewing deck make the scale real.

Eat: Patacones (twice-fried plantains) with everything

Day 4, Local neighbourhoods

Base: El Cangrejo, The leafy, walkable hub of restaurants, hotels, and the city's diverse food scene.

Morning: Ceviche by the cup at the Mercado de Mariscos seafood market.. A local favourite most visitors miss, worth the detour.

Afternoon: Explore El Cangrejo, The leafy, walkable hub of restaurants, hotels, and the city's diverse food scene.

Evening: The ruins of Panamá Viejo, the original 16th-century city sacked by Henry Morgan.. A local favourite most visitors miss, worth the detour.

Eat: Geisha coffee, Panama's prized highland bean

Day 5, Day trip

Base: Canal & Soberanía, The Miraflores Locks and the rainforest national park, both just outside the city.

Morning: Rooftop cocktails over the old town's tiled roofs at sunset.. A local favourite most visitors miss, worth the detour.

Afternoon: Explore Canal & Soberanía, The Miraflores Locks and the rainforest national park, both just outside the city.

Evening: A day trip to Isla Taboga, the 'island of flowers', by ferry from the causeway.. A local favourite most visitors miss, worth the detour.

Eat: Ceviche from the Mercado de Mariscos

Day 6, Hidden gems

Base: Casco Viejo, The colonial old town: cobbled plazas, restored mansions, rooftop bars, and the best dining.

Morning: Slow start: coffee in Casco Viejo, then an unhurried walk before the heat or the crowds.

Afternoon: Explore Casco Viejo, The colonial old town: cobbled plazas, restored mansions, rooftop bars, and the best dining.

Evening: Dinner at Sancocho, the hearty Panamanian chicken soup, then a quiet drink wherever the locals are in Casco Viejo.

Eat: Sancocho, the hearty Panamanian chicken soup

Day 7, Slow finish

Base: Cinta Costera & Downtown, The modern bayfront: the skyline, the seaside promenade, and the financial district.

Morning: Slow start: coffee in Cinta Costera & Downtown, then an unhurried walk before the heat or the crowds.

Afternoon: Explore Cinta Costera & Downtown, The modern bayfront: the skyline, the seaside promenade, and the financial district.

Evening: Dinner at Patacones (twice-fried plantains) with everything, then a quiet drink wherever the locals are in Cinta Costera & Downtown.

Eat: Patacones (twice-fried plantains) with everything

Hidden gems

Ceviche by the cup at the Mercado de Mariscos seafood market.
The ruins of Panamá Viejo, the original 16th-century city sacked by Henry Morgan.
Rooftop cocktails over the old town's tiled roofs at sunset.
A day trip to Isla Taboga, the 'island of flowers', by ferry from the causeway.

Getting around

Panama City has a clean, modern Metro (the first in Central America) useful on its corridors. Uber is the easiest, safest, and most affordable way to get around the city and is preferable to street taxis. Casco Viejo and the causeway are walkable and bike-friendly. For the canal, rainforest, and islands, Uber, tours, or a rental car work well.

Safety

The tourist areas (Casco Viejo, downtown, the causeway) are generally safe, but some adjacent neighbourhoods like El Chorrillo are best avoided. Use Uber rather than hailing taxis, keep valuables discreet, and take normal night-time precautions. The US dollar is the currency. Stay hydrated and use insect repellent on rainforest trips.

Panama City in 3 days | Panama City in 5 days | Full Panama City guide