Top 13 Must-Do Activities in Panama for Unforgettable Experiences

With rugged trails and vividly colored neotropical wildlife, Panama’s national parks rank among the finest globally. Its highlands are adorned with sprawling coffee plantations, roaring rivers, and majestic waterfalls. Its coastline is home to vibrant coral reefs and formidable swells that have attracted adventurous surfers since the 1970s.

Furthermore, if that seems implausible, there exists a multitude of Caribbean islands where visitors can savor a glass of rum while enjoying some leisure time in a hammock.

Panama, the connector between the Americas, presents a plethora of opportunities; the only challenge is deciding what experiences to pursue once you arrive. The following is a selection of exceptional activities to consider during your visit to Panama.

1. Stroll the winding streets of Casco Viejo

If the bustling, high-rise Banking District serves as the economic backbone of Panama’s capital, the culturally rich area of Casco Viejo represents its spiritual core.

Established in 1673 following the devastation of the original settlement of Panama City (now known as Panama La Vieja) by the pirate Henry Morgan, Casco Viejo has undergone significant transformation.

Once a forsaken site during the authoritarian regime of dictator Manuel Noriega, this area has emerged as one of Panama’s most coveted and prominent destinations.

Wander through its labyrinth of streets, where charming plazas host elegant mansions, bustling outdoor cafés, upscale art galleries, and an exquisite culinary scene that caters to discerning gourmands.

Be sure to explore the historic landmarks; although the district’s defensive walls have long been dismantled, its wealth of 16th and 17th-century structures persists. Among these, the church of San José features a remarkable baroque gold altar that fortuitously survived Morgan’s plundering of Panama La Vieja.

2. Watch giant ships move through the Panama Canal

The pinnacle of engineering is epitomized by the Panama Canal, an 80km-long (50 miles) waterway that links the Pacific Ocean to the Caribbean Sea.

In contrast to the Suez Canal, which operates entirely at sea level, the Panama Canal employs a series of massive, mechanized locks to elevate and lower ships over the continental divide.

A visit to the canal is an essential experience for first-time travelers to Panama, with several opportunities available to engage with the operations. Situated just outside Panama City, Miraflores is the most frequented of the canal’s locks, known for its accessibility and reliability.

Gatún experiences fewer crowds on the Caribbean side but features a larger three-step lock system. However, for the most dramatic views of the canal, one should proceed to Agua Clara Locks, also positioned on the Caribbean side.

Completed in 2016, these locks were designed to host a new class of massive container ships, termed “Neo-Panamax” vessels, which possess double the capacity of earlier ships.

3. Steep your weary bones in Caldera’s hot springs

If you plan to engage in extensive hiking in the Chiriquí highlands, it is advisable to allocate a recovery day to visit the hot springs of Caldera. With temperatures ranging from mildly warm to very hot, several thermally heated pools of mineral-rich spring water provide a remedy for muscle soreness, fatigue, and general discomfort.

Located 18km (11 miles) from Boquete, the springs maintain a rustic and unpretentious character. Basic amenities are available, and it is wise to arrive early to escape the crowds. During the dry season, visitors can create their own pools along the banks of the Río Chiriquí. Public transportation to the springs is infrequent; thus, using a taxi or joining a tour is recommended.

4. Celebrate Afro-Panamanian culture in Portobelo

The formidable fortress of Portobelo once functioned as the Atlantic terminus of Spain’s extensive transcontinental trade networks, situated at the heart of Costa Arriba, a secluded Caribbean coastline extending east of Colón.

During the height of the Spanish colonial empire, bars of seized Peruvian gold filled its customs facility, attracting pirates such as Henry Morgan and Admiral Edward Vernon.

Today, Portobelo is a modest fishing town populated with remnants of its glorious past. The town’s cultural richness is heavily influenced by the Afro-Panamanian community, descendants of Congolese individuals brought to the region through the Spanish slave trade.

Portobelo truly flourishes during its festivals — the Festival del Cristo Negro and the Festival de Diablos y Congos. The Festival del Cristo Negro occurs annually in October and honors a 1.5-meter (5-foot) Black Christ. The statue is paraded through the town, with pilgrims adorned in thorn crowns and purple robes following.

The Diablos y Congos festival takes place every two years, encapsulating the dual themes of oppression and freedom through vibrant dances and striking costumes. This tradition traces back to the historical period of enslavement when individuals escaped their captivity and formed a close-knit community in the jungle.

This festival represents a colorful celebration attracting participants from across the region.

5. Unwind in El Valle

When the heat and chaos of the capital become overwhelming, city dwellers often retreat to the verdant paradise of El Valle. Nestled in the fertile foothills of Coclée Province, El Valle is only 2.5 hours from Panama City yet offers a stark contrast in atmosphere.

Cool, tranquil, and refreshingly natural, El Valle presents a multitude of recreational options. Should you prefer relaxation, the hot springs here promise restoration and renewal.

If adventure appeals to you, several excellent hiking trails wind through lush, vibrant forests, many of which are adorned with mysterious petroglyphs and cascading waterfalls.

The rugged peaks of the India Dormida offer the most demanding hikes. Do not overlook El Valle’s artisan market, renowned for its wide selection of pottery, masks, baskets, and other exquisite handcrafted pieces.

6. Ride epic waves at Santa Catalina

During the 1970s, only a handful of adventurous souls were aware of Santa Catalina. Today, its reputation is established: Santa Catalina features some of the most remarkable waves in Central America.

Consequently, this secluded fishing village on Panama’s Pacific coastline attracts a constant stream of sun-soaked adventurers, yet it retains its serene ambiance.

Primarily suited for skilled surfers, the point break at La Punta generates powerful and consistent waves year-round, reaching heights of up to 9m (30ft) from February to August.

Beginners are advised to avoid such challenging conditions and practice their skills at the much calmer Playa El Estero, regarded as one of the best learning locations in the country.

Moreover, many other excellent surf spots are found throughout Panama’s central provinces, particularly in the Azuero Peninsula.

7. Enjoy the sunrise on Panama’s highest peak

Rising from the Talamanca mountains in western Panama, Volcán Barú is the sole place globally where one can simultaneously observe both the Pacific and Atlantic Oceans — albeit with a stroke of fortune. At 3,474m (11,398ft), the wind-swept peak is subject to unpredictable and at times harsh weather conditions.

Pre-dawn hours present the optimal opportunity to witness clear skies and vibrant dawn colors. Accordingly, it is advisable to embark at midnight from the nearby town of Boquete or plan to camp beneath the stars.

Even if luck does not favor clear skies, the hike offers a rich experience across various ecosystems. Adorned with forests and agricultural lands, the dormant volcano is home to seven craters, 10 rivers, numerous endemic mammals, and exquisite birdlife.

Additionally, the landscapes surrounding Barú provide plenty of meandering trails. Endless hiking paths traverse the rugged hills of Chiriquí Province, showcasing enchanting waterfalls, fragrant coffee plantations, Indigenous communities, and cloud forests. After conquering Barú, take the time to explore further.

8. Sip Panamanian coffee on an estate in Chiriquí

All coffee enthusiasts understand that the finest beans can create an unforgettable experience. Additionally, rather than communion wine, one good cup of coffee serves as the gateway to bliss. In Chiriquí, coffee cultivation has been integral to the regional economy since the 1800s.

Numerous mist-shrouded farms dot the fertile hills beneath Volcán Barú. Finca Lérida, established in 1922, is one of the oldest producers in the nation, with extensive grounds featuring hiking trails and secondary forests abundant in bird species.

In Boquete, Café Ruiz stands as one of the most prominent and reputable exporters, having been founded in 1979.

9. Swim with fish off Coiba Island

Shimmering schools of vividly colored fish dance through the waters surrounding Coiba Island — a renowned hub for marine biodiversity; located 20km (12 miles) from Panama’s Pacific mainland, Coiba is the largest of the country’s many remarkable islands.

Overflowing with life, the ocean here resembles an underwater paradise that will leave visitors in awe. Along with substantial reef formations, Coiba is home to many large pelagic species, including various types of turtles, whales, sharks, and dolphins.

A trip to Coiba ranks among the most thrilling activities in Panama; however, if reaching the island proves challenging, several quality dive sites in Bocas del Toro Province are well-supported by local infrastructures. The remote Indigenous region, Guna Yala, also encompasses some exceptional reefs, albeit with restrictions permitting only snorkeling.

10. Go whitewater rafting in the Chiriquí highlands

Beyond its rolling hills and tranquil hamlets, the picturesque province of Chiriquí features some dramatically steep and challenging peaks. Therefore, it stands as one of the premier destinations in Central America for whitewater rafting.

For novices, this exhilarating experience involves navigating turbulent whirlpools while skillfully paddling to avoid obstacles such as rocks and perilous vortexes. Chaotic stretches are interspersed with calmer segments, allowing for brief respites before the next surge of excitement.

If this sounds appealing, trips can be organized in Boquete. Families and those seeking milder experiences might prefer the calmer Class II-III rapids of the Majagua and Gariche Rivers.

Adventurous and thrill-seeking individuals should opt for the Chiriquí Viejo, a true challenge featuring over 60km (37 miles) of Class IV rapids and some daunting Class V sections. Naturally, the rivers exhibit heightened intensity during the wet season.

11. Encounter rare, resplendent quetzals in Cerro Punta

Adorned with iridescent green plumage and elongated tail feathers, the aptly named resplendent quetzal (Pharomachrus mocinno) has long played a prominent role in Mesoamerican mythology.

Although increasingly rare, with patience and luck, one might encounter this stunning bird in the high-altitude cloud forests surrounding Cerro Punta, found in the tierras frías (cold lands) of Talamanca.

Mostly consisting of strawberry plantations, Cerro Punta serves as a key access point to La Amistad International Park, recognized as one of Central America’s most expansive and untamed protected regions.

Moreover, Panama offers a wealth of birdwatching opportunities, particularly in the lowland rainforests surrounding the Panama Canal. While quetzals may not be present, the 17km (10.5-mile) Pipeline Trail located in Soberanía National Park is a globally renowned site for avian diversity. In 1985, birdwatchers recorded an astonishing 385 species within a single 24-hour period.

12. Find serenity in the Comarca de Guna Yala

Comprising over 400 islands and islets, the homeland of the Indigenous Guna (formerly known as the Kuna) remains largely pristine and uninhabited. The territory operates with minimal modern infrastructure, functioning autonomously within Panama’s remote eastern Caribbean.

Many of its scattered isles feature little more than idyllic white sand beaches and solitary palm trees. The Comarca de Guna Yala provides an opportunity to disconnect from the outside world and rediscover inner peace.

Marked by a matriarchal system, Guna society emphasizes conservative values. The region’s primary economic pursuits involve fishing, coconut farming, and, to a lesser degree, tourism. Independent exploration is challenging unless equipped with a yacht.

Guna families generally welcome visitors, offering food, lodging, and day trips. Activities range from relaxation on secluded beaches to exploration of unspoiled coral reefs. Don’t forget to collect molas—vibrant embroidered pieces that are integral to traditional Guna garments.

13. Spot neon frogs in Bocas del Toro

The remote Caribbean islands of the Bocas del Toro archipelago present a rich biodiversity. Encounters with three-toed sloths, croaking toucans, and howler monkeys are common. However, the poison dart frogs residing within the islands’ rainforests possess unique characteristics.

Not much larger than a human thumbnail, these frogs showcase bright, iridescent hues of red, blue, orange, and green which coincide with their natural toxicity. Some islands are home to a singular morph, while others host multiple species.

According to biologists, each morph is on course to evolve into a distinct species. Poison dart frogs are easily spotted amidst the flora, but it is advisable not to handle them.

This article was first published on August 23, 2022, and updated on December 1, 2023.