5 Day Panama Itinerary for Beaches, Food, and Culture

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Cover photo by Ahmed Rangel on Unsplash

Have you ever had a destination that has been on your wishlist for as long as you can remember? That’s what Panama was for me. Growing up in New York City, I was surrounded by Panamanians. My godparents are from Colón, and I have friends and extended family who always shared their culture through food, music, and celebrations. Still, I’d never actually been.

When I spotted a flight deal on Delta, I finally decided to make it happen and booked a five-day trip to experience Panama’s history, beaches, and food scene. Whether it’s your first time visiting or you’re returning for another tropical escape, this 5-day Panama itinerary will help you experience some of the best things to do in and around Panama City, Panama.

Best Time to Visit Panama

Panama City is a year-round destination, but the best time to visit is during the dry season from December to April. Expect warm, sunny days around 80°F to 90°F, perfect for visiting historic neighborhoods, lounging at nearby beaches, and enjoying rooftop bars without worrying about tropical rains.

The rainy season (May to November) is still a great time to visit. Like most tropical destinations, rain typically comes in short bursts, leaving plenty of time for sightseeing. If you don’t mind carrying an umbrella, you’ll also find fewer crowds and better hotel deals.

Where to Stay in Panama City

During my trip to Panama, I had the opportunity to experience local neighborhoods, staying at two different hotels: Plaza Paitilla Inn and Le Méridien Panama.

Plaza Paitilla Inn

Located along Avenida Balboa, Plaza Paitilla Inn offers panoramic views of the Pacific Ocean and Panama City’s skyline. It’s a classic hotel that’s comfortable, affordable, and close to major attractions, including Multicentro Mall, Cinta Costera, and Casco Viejo.

Le Méridien Panama

For a more modern, boutique feel, Le Méridien Panama is a great choice. The lobby has beautiful marble floors and a pool overlooking the water. It’s a great hotel option for friends or solo travelers who want comfort and convenience in the heart of Panama City.

Other Places to Stay in Panama

If you’re looking for more luxurious options in Panama City, consider Waldorf Astoria Panama, Sofitel Legend Casco Viejo, American Trade Hotel, or W Panama, as each of these hotels offers a unique blend of design, service, and amenities.

If you’re looking for more resort-style stays, Dreams Playa Bonita Panama is an all-inclusive property just a short drive from the city. Decameron Panama is another popular option for travelers who want to mix beach time with relaxation.

Use the interactive map below to find hotels and rentals that fit your budget.

Getting Around Panama City

Getting around Panama City is easy and affordable. Public buses and the metro system are available, but if you’re new to Panama or short on time, Uber or taxis are a good option. If you plan to explore beyond Panama City, like visiting the San Blas Islands or Playa La Angosta, you can arrange transportation through your hotel or a tour company.

Food You Must Try in Panama

The food found in Panama is a diverse blend of African, Spanish, and Caribbean influences. Here are a few must-try dishes in Panama.

• Sancocho – Traditional chicken soup with yams and herbs.
• Ropa Vieja – Shredded beef stew served with rice and plantains.
• Patacones – Twice-fried green plantains, often served as a side.
• Ceviche – Especially from the fish market — fresh, zesty, and refreshing.
• Tamal de Olla – A baked version of tamales made with cornmeal and chicken.

If you have a sweet tooth, don’t leave without trying flan or cocada, a coconut-based dessert sold by street vendors.

Tips for Visiting Panama for First Timers

Bring Cash

U.S. dollars are accepted in Panama, so there’s no need to exchange currency. Keep small bills on hand for taxis, street vendors, and local shops since many places don’t carry change for larger notes.

Stay Hydrated

The tropical heat in Panama can sneak up on you, especially if you’re spending the day walking around. Purchase bottled water or carry a refillable water bottle and take breaks in shaded spots or cool down in air-conditioned cafés.

Wear Sunscreen

Even on overcast days, sunscreen is a MUST. Panama’s sun is no joke; remember to apply sunscreen before heading out and reapply often. This is especially important if you’re taking a boat trip or relaxing by a rooftop pool.

Learn Spanish Phrases

English is spoken in tourist areas, but knowing basic Spanish greetings and phrases makes interactions smoother. Simple words like hola, gracias, and cuánto cuesta go a long way.

Stay Aware

Panama is generally safe for visitors, but as with any destination, it’s smart to be aware of your surroundings. Keep valuables out of sight, use registered taxis or rideshare services, and use caution when exploring less crowded areas at night.

5 Day Panama Itinerary

When planning my trip to Panama City, I reached out to my cousins, who have been traveling to Panama for most of their lives. Together, we created this 5-day itinerary that covers the streets of Casco Viejo, waterfront views along the Amador Causeway, and relaxing beach time on Taboga Island. It’s the perfect mix of culture, food, and sunshine for travelers who want to experience the best of Panama City, Panama, in under a week.

Day 1: Arrival, Check-In, and Dinner in Casco Viejo

After landing in Panama City, my cousin and I checked into the Plaza Paitilla Inn, a comfortable hotel with a view of the bay. Once settled, we headed straight to Casco Viejo, the city’s historic district, for a light dinner at CasaCasco. The cobblestone streets, colonial buildings, and lively energy immediately set the tone for the trip. Casco Viejo is full of great restaurants and rooftop bars, so it’s the perfect place to unwind after a day of travel.

@msjoannae #panama #panamacity #tiktok #tiktoktravel #views #skyline #traveltiktok #blacktravelblogger #centralamerica #blacktravel #ShowUsYourDrawers ♬ lost ballad version – elijah woods

Day 2 – Exploring Casco Viejo and the Amador Causeway

We started our first full day back in Casco Viejo to see more of the old town. Don’t miss sights like Plaza de la Independencia, Metropolitan Cathedral, Iglesia de San José, and Museo del Canal Interoceánico. This neighborhood blends the old-world with modern touches, making it one of the most picturesque areas in Panama City.

After sightseeing, we took an Uber to the Amador Causeway, a scenic stretch connecting four islands, with views of the Panama Canal and city skyline. We grabbed lunch at Hacienda Colombiana and enjoyed the water views before heading back to our hotel to get ready for a salsa dance class back in Casco Viejo. I found this class on Airbnb Experiences, and although it was initially open to a small group, it became a private experience for us. We ended the night having dinner and drinks at Marea Ceviche & Latin Food, and met up with our instructors at Selina Casco Viejo’s Rooftop for a night of live music and dancing.

Day 3: Rooftop Pool Time and Local Eats

After breakfast, we checked into our second hotel, Le Méridien Panama, known for its modern design and rooftop pool overlooking the Pacific Ocean. The afternoon was all about relaxing poolside and soaking up the sun. That evening, we had dinner at El Trapiche, a local favorite serving traditional Panamanian dishes.

We ended the night shopping at Multiplaza Mall, one of the best malls in the city. I’m not exaggerating when I say it’s one of the best malls I’ve been to. The mall features a mix of luxury and mainstream stores, including Tiffany & Co., Valentino, Chanel, Zara, Mango, and Massimo Dutti. If you’re looking for more budget-friendly options, El Costo and Titan also have great deals.

Day 4: Day Trip to Taboga Island

Our fourth day was a mix of adventure and relaxation. We took a boat tour with Red Cat Panama to Taboga Island, also known as “The Island of Flowers.” The trip included snorkeling, time on the beach, and a lunch break. The island’s colorful houses and laid-back vibe were the perfect escape from the city. After returning to Panama City, my cousin headed home while I enjoyed a quiet dinner at Le Méridien’s restaurant.

If you prefer something more remote, consider a full-day excursion to the San Blas Islands, about 2-3 hours away. San Blas comprises over 300 islands, managed by the Guna Yala people, and is known for its overwater bungalows. It’s a long day, but absolutely worth it if you have time to visit.

Day 5: Visit Panama Viejo

My last day in Panama started at lunchtime. I went back to Amador Causeway for lunch at Sabroso Panama, a cozy restaurant serving local food, before visiting Panama Viejo, the ruins of the original Panama City. It’s a UNESCO World Heritage Site that offers a view of the country’s past.

For my last night, I treated myself to dinner at Azahar Panama, a chic restaurant in the Hilton Hotel with great ambiance and views. The food and atmosphere made for the perfect way to end my trip.

View highlights from my trip to Panama below

@msjoannae #panama🇵🇦 #panamacity #centralamerica #blacktravel #tiktoktravel #traveltiktok #caribbeantiktok #blacktravelbloggers #minivlog #travelvlog ♬ Pepas – Farruko

More to see and Experience in Panama

If you have a little more time in Panama, there are a few experiences worth adding to your itinerary. Start with a visit to the Panama Canal. The Miraflores Locks Visitor Center offers an up-close view of ships passing through, and interactive exhibits that explain the canal’s history and engineering.

For a deeper cultural experience, take time to learn about Panama’s Afro-Panamanian heritage, especially in areas like Colón and Portobelo. These regions celebrate their African and Caribbean roots through festivals, traditional Congo music, and dance.

For a change of pace, head toward Colón to explore the surroundings of Gatun Lake, where you can spot wildlife and enjoy a peaceful boat ride. Or, spend a relaxing day at Playa La Angosta, a local beach known for its music and authentic Panamanian food.

If you’ve been thinking about adding Panama City to your travel list, take this as your sign to go. My trip was ideal for me as a first-time visitor who wanted to experience the city life, history, beaches, and local flavor.

Whether you’re exploring historic Panamá Viejo, dancing the night away in Casco Viejo, or taking a day trip to Taboga Island, Panama offers the perfect balance of culture, relaxation, and adventure. Between the warmth of the people, the energy of the city, and the beauty of its surroundings, Panama will capture your heart just like it did mine.