Straddling two oceans, Panama is where world-changing engineering meets exuberant nature. The Panama Canal has linked hemispheres since 1914; today, ships still rise and fall through its locks while howler monkeys call from the rainforest nearby. You’ll pair that living history with Pacific islands, Caribbean reefs, and highland cloud forests in one compact, exciting country.

Across 21 days, this itinerary blends Panama City’s Casco Viejo and skyline with coffee estates in Boquete and island-hopping in Bocas del Toro. Expect canal transits, wildlife on Gatun Lake, hikes to hidden waterfalls, and lazy afternoons on beaches where starfish glow under glassy water. It’s crafted to minimize backtracking and highlight the country’s best food, culture, and eco-adventures.

Practical notes: The U.S. dollar is used (locally called balboa). Dry season runs roughly mid-December to mid-April; in the green season, showers are common but brief. Tap water is generally safe in Panama City and Boquete; in the islands, stick to bottled. Rideshare apps work well in the capital. Always respect wildlife (don’t touch starfish) and bring reef-safe sunscreen.

Panama City

Days 1–5: Canal, Casco Viejo, and Amador Causeway

Begin in Panama City, a skyscraper-studded capital with a UNESCO-listed heart. Casco Viejo’s cobblestones hold centuries of stories, from pirate sieges to independence parades, while the modern Cinta Costera arcs along the bay with skyline views. At Amador Causeway, bike by the Pacific and watch ships line up for the Canal.

Spend a full day on the water to understand the Canal’s scale, then dive into Casco’s plazas, churches, and rooftop bars. Add the Frank Gehry–designed Biomuseo on the Causeway for a vivid crash course on Panama’s biodiversity.

• Tours to book (top picks):
  • Panama Canal Partial Tour - Southbound Direction — Navigate Miraflores and Pedro Miguel Locks with commentary; 5–6 hours; ~$150–$200.

    

  • Legends of Casco Viejo Tour: Uncover Hidden Gems — A historian-led walk through the old quarter; 2–2.5 hours; ~$25–$40.

    

  • All Inclusive Taboga Island Catamaran Tour — Swim coves and stroll the “Island of Flowers”; 6 hours; ~$75–$110, lunch included.

    

  • Day Tour in San Blas Islands: 4 Islands, All Included — Powdery beaches and Guna culture; full day; ~$130–$160.

    

• Food & drink to try:
  • El Trapiche (Via Argentina): Panamanian staples—sancocho chicken soup, carimañolas (yuca fritters), and ropa vieja—done right.
  • Mercado de Mariscos (Fish Market): Order a cup of corvina ceviche or “levanta muerto” mixed ceviche, then walk the Cinta Costera.
  • Maito (San Francisco): Contemporary Panamanian tasting menus with Indigenous ingredients; reserve ahead.
  • Fonda Lo Que Hay (Casco): Creative takes on fonda classics—think octopus al ajillo and coconut rice—in a buzzy, casual room.
  • Café Unido or Bajareque Coffee House: Sip award-winning Geisha and learn why Boquete beans win global competitions.
  • Rooftops: Tántalo and CasaCasco pair skyline views with DJ sets; arrive early for sunset.

Where to stay (Panama City): Boutique in Casco or high-rise comfort downtown. Browse VRBO Panama City stays or compare on Hotels.com Panama City. Standouts: The Bristol Panama (polished service, central), Hotel Casa Panamá (Casco style with a rooftop), or Wyndham Panama Albrook Mall Hotel & Convention Center (great if you plan domestic flights from Albrook).

Days 6–9: Rainforest, Ancon Hill, and a Beach Interlude

Trade skyscrapers for green. Hike Cerro Ancón at sunrise for views over Casco, then wander the Metropolitan Natural Park for tamarins and trogons minutes from downtown. If you want deeper jungle, head early to Soberanía National Park and the Pipeline Road for birding.

Want a quick resort reset? Book a 1–2 night beach interlude at Playa Bonita—close to the city but framed by rainforest hills. It’s a soothing pause between city days and the highlands.

• Optional Playa Bonita resort night(s):
  • The Westin Playa Bonita Panama — Big pools, sunset bars, jungle-meets-ocean setting.
  • Dreams Playa Bonita Panama — All-inclusive convenience near the Canal’s Pacific entrance.
  • Prefer the Pacific Riviera (2.5 hours away)? Consider The Buenaventura Golf & Beach Resort Panama, Hotel Playa Blanca Beach Resort, or Royal Decameron Panama. There’s also a budget-friendly option inland at Express Inn Coronado & Camping.
• Casual eats between adventures: Athanasiou for pastries and espresso; Nación Sushi on the Cinta for maki with a view; La Rana Dorada for Panamanian craft beer and wood-fired pizza.

Getting in and around: Fly into PTY (Panama City Tocumen). Compare fares on Trip.com flights or Kiwi.com. In the city, use Uber/DiDi and yellow taxis; traffic is heaviest 7–9 a.m. and 4–7 p.m.

Boquete

Travel: Panama City to Boquete (morning of Day 10)

Fly Panama City (PAC/PTY) to David (DAV): 50–60 minutes, ~$60–$120 one-way. Book via Trip.com or Kiwi.com. From David, it’s a 1–1.25 hour shuttle or taxi to Boquete (approx. $5–$10 by shared shuttle; $35–$45 by private taxi).

Days 10–12: Cloud Forest Trails and Coffee Estates

Cool-air Boquete sits on the slopes of Volcán Barú, laced with waterfalls, orchids, and some of the world’s most prized coffee. Wake to birdsong, then hike the Pipeline Trail for resplendent quetzal sightings or the Lost Waterfalls for mossy cascades and swimming holes.

Dedicate an afternoon to a coffee farm tour. Estates like Elida or Finca Lérida explain varietals (Caturra to Geisha), processing (washed vs. natural), and cupping. You’ll taste why Boquete micro-lots fetch record prices at auctions.

• Where to eat and sip:
  • Sugar & Spice: Breakfast burritos, flaky croissants, and strong coffee; perfect pre-hike fuel.
  • Kotowa Coffee House or Café Ruiz: Order a pour-over flight to compare terroirs from Alto Quiel to Jaramillo.
  • Colibrí: Garden dining with wood-fired octopus, fresh pastas, and a thoughtful wine list.
  • The Rock Boquete: Creekside steaks and truffle mashed potatoes; arrive before sunset for golden-hour views.
  • Boquete Brewing Co.: Pale ales and IPAs with live music; food trucks park out front most evenings.

Days 13–14: Hanging Bridges, Hot Springs, and (Optional) Volcano Sunrise

Walk the hanging bridges for canopy-level views and hummingbirds, then soak in Caldera Hot Springs on a lazy afternoon. If you’re up for it, the Volcán Barú sunrise hike (or 4x4 ride + short summit walk) can reveal both the Pacific and Caribbean on clear mornings.

Save time for a bakery run and a last cup of Geisha. Boquete is where you stock up on beans to bring home.

Where to stay (Boquete): Base yourself in Bajo Boquete for easy dining access or in coffee-farm lodges for birds at your balcony. Browse VRBO Boquete homes or compare on Hotels.com Boquete.

Bocas del Toro (Isla Colón and beyond)

Travel: Boquete to Bocas del Toro (morning of Day 15)

Shared shuttle from Boquete to Almirante: 3.5–4.5 hours, ~$35–$50. Boat from Almirante to Isla Colón: 30–35 minutes, ~$6–$8. Prefer flying? Some travelers return to Panama City and fly to Bocas (1 hour; ~$80–$160) via Trip.com or Kiwi.com.

Days 15–18: Island-Hopping, Reefs, and Beaches

Bocas blends Caribbean rhythms with emerald mangroves and bright reefs. Spend your first days on a small-boat circuit to Dolphin Bay, Coral Cay for snorkeling, and the palm-ringed Zapatilla Cays. The water is clear, fish-rich, and postcard-blue.

Dedicate a day to Starfish Beach (Playa Estrella) near Boca del Drago. Wade carefully—never lift or touch starfish—and linger at seaside shacks for fried fish with patacones. On Bastimentos, Red Frog Beach brings waves, jungle trails, and beach bars.

• Where to eat & drink:
  • El Último Refugio (Isla Colón): Caribbean-fusion plates—lionfish when in season, plantain-crusted fish, and excellent cocktails—over the water.
  • Bibi’s on the Beach (Isla Carenero): Swim-to-lunch vibes; octopus carpaccio, shrimp tacos, and icy limonadas.
  • Capitán Caribe: Colorful, casual spot for fish burgers, bowls, and passionfruit juices; ideal post-snorkel.
  • Amaranto: Breakfast bowls, espresso, and baked goods before boat days.

Days 19–21: Cacao, Caves, and Easy Living

Visit a small cacao farm to see bean-to-bar craft and taste 70% dark chocolate as the sloths nap overhead. If you crave adventure, paddleboard the mangroves at sunset or explore a bat cave with a local guide when conditions permit.

Close your trip with a no-itinerary day: hammock, novel, sea swim, repeat. Time the last evening for a waterfront dinner and an early night before travel.

Where to stay (Bocas del Toro): On Isla Colón you’ll have easy dining and docks; on Carenero and Bastimentos the pace slows. Browse VRBO Bocas del Toro stays or compare on Hotels.com Bocas del Toro.

Departure

Fly Bocas del Toro (BOC) to Panama City (PAC/PTY) in ~1 hour for onward connections. Compare times and fares on Trip.com or Kiwi.com. If seas are calm and time is flexible, you can also shuttle/boat back to the mainland and bus to Panama City, but flying is far faster.

At-a-glance multi-day flow

• Days 1–5: Panama City — Canal partial transit, Casco Viejo walk, Amador & Biomuseo, Taboga Island day.
• Days 6–9: Panama City — Metropolitan Park and Soberanía wildlife; optional Playa Bonita or Pacific Riviera resort night.
• Days 10–14: Boquete — Waterfall hikes, coffee tours, hanging bridges, hot springs; optional Volcán Barú sunrise.
• Days 15–18: Bocas del Toro — Dolphin Bay, Coral Cay snorkeling, Zapatilla Cays, Starfish Beach, Red Frog.
• Days 19–21: Bocas del Toro — Cacao farm, caves or SUP, slow beach days; fly back to Panama City.

In three weeks you’ll read the Canal’s story from the water, taste award-winning coffee where it grows, and float above Caribbean reefs. This Panama itinerary balances movement and downtime, city texture and wild green—leaving you sun-kissed, caffeinated, and already plotting a return.