Panama City is one of the most interesting capital cities in Central America for a backpacker. It is a city where enormous skyscrapers rise beside tropical rainforest, modern neighborhoods sit minutes from a 500 year old settlement, and the Panama Canal connects two oceans right beside the city.
For backpackers, there is another advantage: you don't need to spend a fortune to have a great time. Some of the best experiences are completely free, from walking through Casco Viejo to watching the sunset along the waterfront.
Here are 25 sights and experiences worth putting on your Panama City itinerary.
1. The Panama Canal at Miraflores Locks
The Panama Canal is the obvious place to start, but it is obvious for a reason.
Watching an enormous container ship slowly squeeze through the locks is one of those experiences that makes you appreciate just how incredible the Canal really is. These aren't models in a museum. These are enormous ships carrying thousands of containers, passing surprisingly close to the viewing areas.
Give yourself enough time to visit the visitor center and, ideally, check the transit schedule beforehand so you have a good chance of seeing a ship pass through.
2. Walk Through Casco Viejo
Casco Viejo is almost an attraction in itself.
Forget the map for a while and simply walk. You'll find cobblestone streets, colorful buildings, old churches, historic plazas, balconies, restaurants, cafés, bars and street art.
The neighborhood is particularly good for backpackers because you can spend hours exploring without having to pay for anything.
And don't just visit during the day. Casco becomes a completely different place in the evening when restaurants, bars and rooftops begin filling up.
3. Plaza de Francia
Plaza de Francia is one of the most atmospheric spots in Casco Viejo.
The plaza commemorates the French attempt to build the Panama Canal and sits beside the old defensive walls overlooking the Pacific.
Walk around the plaza, read some of the historical information and then continue along the walls toward the waterfront.
It's particularly beautiful around sunset.
4. The Panama Canal Museum
If you're interested in understanding how Panama became such an important country, the Panama Canal Museum is worth visiting.
It tells the story of the Canal, including the enormous engineering challenge of connecting the Atlantic and Pacific Oceans and the history surrounding its construction and eventual control by Panama.
It's also a good rainy afternoon activity when walking around the city isn't as appealing.
5. Cinta Costera
The Cinta Costera is one of the best free attractions in Panama City.
This huge waterfront area gives you spectacular views of the skyscrapers, Panama Bay and Casco Viejo. You can walk, run, exercise, rent a bicycle or simply sit down and watch the city.
For backpackers, it's especially good because you don't have to spend any money to enjoy it.
Come in the late afternoon when the temperature starts dropping and Panama City begins coming alive.
6. Watch the Sunset Over Panama Bay
You don't need an expensive rooftop bar to enjoy an amazing Panama City sunset.
Find a comfortable spot along the waterfront and watch the sun disappear over Panama Bay as the city's skyscrapers begin lighting up.
Bring a drink or some snacks and make an evening of it.
For a backpacker on a budget, it's difficult to find a better free evening activity.
7. Mercado de Mariscos
Panama City's seafood market is a great place to experience a more local side of the city.
The market is packed with fresh seafood, and the surrounding area is particularly famous for ceviche.
Grab some ceviche, walk around the market and watch the activity around the waterfront.
It's inexpensive, interesting and considerably more memorable than eating another meal at a chain restaurant.
8. Amador Causeway
The Amador Causeway stretches out toward the Pacific entrance of the Panama Canal and connects several small islands.
It's an excellent place to walk or rent a bicycle, with water on both sides and the Panama City skyline behind you.
Go toward the end of the afternoon when it's cooler. The combination of ocean, skyline and sunset makes this one of the city's easiest and most enjoyable experiences.
9. Biomuseo
Even if you're not normally a museum person, the Biomuseo is worth considering.
The colorful building was designed by famous architect Frank Gehry and is almost an attraction by itself.
Inside, the museum explains Panama's extraordinary role as a biological bridge between North and South America.
After spending time in Panama's jungles, mountains and islands, it is fascinating to understand just how unusual the country's biodiversity really is.
10. Hike Cerro Ancón
Cerro Ancón provides one of the best views of Panama City.
The hill rises above the city and offers views toward the skyscrapers, Panama Canal and surrounding areas.
The hike also provides a quick reminder that Panama City is much greener than it initially appears.
Go early in the morning before the heat becomes intense.
11. Parque Natural Metropolitano
This is where Panama City gets really interesting.
You're still inside the metropolitan area, but suddenly you're walking through tropical rainforest.
The Metropolitan Natural Park has hiking trails, viewpoints and opportunities to see birds and other wildlife.
For a backpacker who has just arrived from a major city, walking into actual jungle without leaving Panama City is a pretty remarkable experience.
12. Panamá Viejo
Before there was Casco Viejo, there was Panamá Viejo.
The original Panama City was founded in 1519 and was eventually destroyed in 1671. Today, the ruins remain beside the modern city.
The contrast is fantastic.
You can stand among centuries old ruins while looking across at Panama City's enormous modern skyline.
For anyone interested in history, this should be high on the list.
13. Metropolitan Cathedral
Located in the heart of Casco Viejo, the Metropolitan Cathedral is one of the neighborhood's major landmarks.
It's worth stepping inside while you're exploring the old town rather than treating it as a separate destination.
The cathedral adds another layer to the historic atmosphere of Casco.
14. Plaza de la Independencia
Plaza de la Independencia is the central square of Casco Viejo.
It's surrounded by historic buildings and is a great place to stop for a while during your walk through the old city.
And this is one of those places where you shouldn't feel like you have to keep moving.
Grab a drink, sit down and watch people go about their day.
Sometimes that's the best part of traveling.
15. Iglesia de San José and the Golden Altar
One of Casco Viejo's most famous churches contains the spectacular Golden Altar.
It's a relatively quick stop, but well worth making while you're exploring the old town.
The church is also part of the fascinating collection of colonial history packed into Casco Viejo.
16. Paseo de Las Bóvedas
Paseo de Las Bóvedas follows the old defensive walls at the edge of Casco Viejo.
You get views across the Pacific, the modern skyline and the historic neighborhood behind you.
It's another excellent sunset location and doesn't require spending any money.
17. Parque Omar
Parque Omar is a huge urban park used by locals rather than simply being a tourist attraction.
That is exactly what makes it interesting for backpackers.
Go for a walk, exercise, relax or people watch and experience a little bit of everyday Panama City.
It's also a good place to escape the concrete and traffic for a while.
18. Parque Urracá
Another waterfront park, Parque Urracá is a good place to see locals enjoying the city.
There are sports facilities, open spaces and plenty of people using the park for everyday activities.
It's not necessarily a place you'll spend an entire day, but it's worth visiting while exploring the waterfront.
19. Explore El Cangrejo and Vía Argentina
El Cangrejo gives you a completely different experience from Casco Viejo.
It's a lively central neighborhood filled with restaurants, cafés, bars and everyday city life.
Vía Argentina is particularly good for backpackers looking for inexpensive food and a social evening without necessarily spending the night in the tourist center.
This is a good area to explore if you want to experience the Panama City that locals actually live in.
20. Eat Your Way Through Panama City
Food should absolutely be part of your sightseeing itinerary.
Try ceviche, sancocho, patacones, carimañolas, fresh seafood and the incredible selection of tropical fruit juices.
Don't be afraid to eat at small local restaurants. Some of the best meals you'll have in Panama may come from places that look completely ordinary from the outside.
For a backpacker, food is also one of the easiest ways to experience the country without spending a fortune.
21. Find a Casco Viejo Rooftop
Casco Viejo has some fantastic rooftop bars and restaurants overlooking the old city and modern skyline.
You don't have to turn it into an expensive night out.
Find somewhere with a good view, order a drink and watch Panama City light up.
It's an especially good option for young backpackers who want to meet other travelers and enjoy some nightlife.
22. Explore Gatún Lake and the Canal Rainforest
If you want to combine the Panama Canal with wildlife, head toward Gatún Lake.
Boat trips into the Canal watershed can provide opportunities to see monkeys, birds, crocodiles and other wildlife.
It's a completely different experience from watching ships pass through the locks.
Instead of seeing the Canal as a piece of engineering, you get to see the enormous tropical ecosystem surrounding it.
23. Camino de Cruces National Park
For backpackers who want a more serious jungle experience, Camino de Cruces is an excellent option.
The park protects tropical rainforest and sections of the historic routes that were used to cross the isthmus before the modern Canal existed.
You're walking through genuine rainforest while still being surprisingly close to Panama City.
It's a great reminder that Panama's wilderness isn't far away from its biggest city.
24. Take a Day Trip to Taboga Island
Panama City doesn't mean you have to stay on the mainland.
Taboga Island is close enough for a day trip and provides beaches, hiking and a much slower pace of life.
It's an excellent option if you've been exploring the city for several days and want to spend some time beside the ocean without traveling all the way across the country.
25. Just Walk Around and Get Lost
This might actually be the most backpacker friendly recommendation on the entire list.
Walk through Casco Viejo.
Walk along the waterfront.
Explore El Cangrejo.
Find a little restaurant.
Sit in a plaza.
Watch the traffic.
Talk to people.
Find some street art.
Grab a cheap local meal.
Panama City rewards wandering because there is such a dramatic mixture of old and new.
You can go from colonial architecture to enormous skyscrapers, from tropical rainforest to the Panama Canal, sometimes within the same afternoon.
The Perfect Three Day Backpacker Itinerary
If you only have three days in Panama City, don't try to cram all 25 sights into your trip.
Day 1
Start in Casco Viejo and explore the old streets, Plaza de la Independencia, the Metropolitan Cathedral, Iglesia de San José and Plaza de Francia.
Walk along Paseo de Las Bóvedas and continue toward the waterfront.
Finish the day at the Cinta Costera, watching the sunset over Panama Bay.
Day 2
Start early at the Miraflores Locks and watch the ships pass through the Panama Canal.
Afterward, head to Cerro Ancón or the Metropolitan Natural Park for some greenery and wildlife.
Spend the evening around El Cangrejo and Vía Argentina, or head back to Casco Viejo for a rooftop and some nightlife.
Day 3
Visit Panamá Viejo in the morning.
Then head toward the Amador Causeway and visit the Biomuseo.
Spend the afternoon walking along the Causeway, relaxing beside the water and enjoying the views of the city.
If you have an extra day, make it a trip to Taboga Island or Gatún Lake.
Panama City Is Just the Beginning
The best thing about Panama City for a backpacker is that it doesn't feel like the end of the adventure.
It feels like the beginning.
You can spend a few days exploring the capital and then head west toward the mountains, stay in the jungle at Lost and Found, continue to Boquete, travel down to Santa Catalina and Coiba, or head north toward the Caribbean and Bocas del Toro.
That's what makes Panama such a fantastic backpacking destination.
In one trip, you can experience a modern capital, colonial history, the Panama Canal, tropical rainforest, Pacific beaches, Caribbean islands and some of the most incredible wildlife in Central America.