When I say, “Panama,” I bet you think about the world-famous Panama Canal… and you wouldn’t be wrong! This Central American country is uniquely positioned at the narrowest part of the Americas, with easy access to both the Pacific and Atlantic Oceans. Still, there is SO much more to this beautiful country than its transit reputation.

Panama has something for everyone whether you enjoy rooftop cocktails at a trendy restaurant, hiking through rainforests with wildlife galore, relaxing on white sand beaches with turquoise waters, or learning about Central America’s first colonial city. It’s also an easy, direct flight from many U.S. cities and not a big timezone change, i.e. no jet lag! Woohoo!

Panama is an ideal destination for solo female travelers looking for somewhere to chill out and relax, but at the same time explore an entirely new culture. I felt very safe as a solo traveler in Panama and found many other solo backpackers to socialize with! If it’s not already, add Panama to your travel bucket list!

The ultimate guide to Panama, perfect for solo female travelers et al!

Panama Itinerary Highlights:

• Panama City

• San Blas Islands

• Bocas del Toro

Panama City

No trip to Panama would be complete without a couple of days in Panama City!

When I landed in Panama City, I was surprised to see such a modern skyline filled with skyscrapers and luxury condos. It actually reminded me a bit of Miami!

Still, this city maintains a wonderful balance of new and old. I felt the city’s history most while I was strolling around the stunning, cobblestone streets of the Casco Viejo neighborhood. The outdoor squares were bursting with lively, traditional music at night and filled with people enjoying it. I knew then that my trip to Panama wouldn’t disapppoint!

Check out all of my favorite things to do as a solo female traveler in Panama City below!

Top Things to See and Do in Panama City:

• Visit the world famous Panama Canal — Even if clever engineering isn’t your thing, you’ll likely want to check out the Miraflores locks. Watching the large ships navigate the locks is a bit mesmerizing. Did you know it can cost over half a million dollars for a giant cargo ship to transfer through the canal?!

• Explore the ancient ruins of Panama Viejo — A UNESCO world heritage site, these ruins are what remains from the first permanent European settlement built on the Pacific coast of the Americas. Panama Viejo was destroyed in 1671 by the famous pirate, Sir Henry Morgan; aka, Captain Morgan! A visit to Panama Viejo is a great way to learn about Panama's colonial past, as well as American history overall.

• Wander the quaint, cobblestone streets of Casco Viejo — This neighborhood is a UNESCO-protected district, boasting equal parts colonial architecture and trendy cocktail bars. Casco Viejo is also a fantastic neighborhood to use as your home base in Panama City! Some accommodations that I’d recommend include: Tantalo Hotel, American Trade Hotel, and Selina (where solo female travelers can opt for a private room, but still get a very social, hostel environment!). For the ultimate coffee experience, head to Cafe Unido and order their Geisha coffee for a unique treat!

• Dive into Panama City’s restaurant scene — I highly recommend brunch or lunch at Mahalo Panama, dinner at Fonda Lo Que Hay or Maito, and rum cocktails at Pedro Mandinga's. Need a good “work from anywhere” café setup? One of the Cafe Unido locations or Nomada Eatery are your best bet!

• Feast on fresh seafood at Mercado de Mariscos — If you’re a fan of fresh seafood, I highly recommend heading to Mercado de Mariscos to wander the stalls and get a feel for the local fisherman culture of Panama City. Then head to one of the many small restaurants just outside the market to feast on ceviche and other daily catches!

• Hike up Cerro Ancón — For a touch of nature right in the city plus incredible views, enjoy a quick hike to the top of Cerro Ancón!

• Learn about Panama’s natural history at the colorful BioMuseo — Architecture buff? This uber-colorful museum was designed by famed architect, Frank Gehry, and stands out as an artistic gem. Once inside, you’ll learn about how the Panama isthmus was formed, and how that shapes its rich ecosystems and biodiversity.

I’d recommend spending at least one full day in Panama City, but an extra day is better if you have the time. There are so many fun places to eat and drink here; those extra meal times will definitely be put to good use!

The San Blas Islands

There should be a photo of San Blas next to the definition of “paradise” in the dictionary.

The San Blas Islands are an archipelago of 350+ tiny islands, of which only 49 are inhabited by indigenous people. Imagine crystal clear, turquoise waters as far as you can see with a splattering of white sand beach islands and palm trees.

While San Blas is incredibly gorgeous, it is equally rustic and remote. The area is a protected territory governed by the local people called Guna Yala or Kuna Yala (or oftentimes, just “Kuna”). The Kuna inhabit some of the islands and still live off the island in a very natural, traditional way. There are no real hotels, restaurants, or infrastructure… each of the islands are only accessible by boat. For that reason, visits to this part of the world are typically reserved for the private sailboats of the ultra-elite, and it therefore feels SO special and unique to get a taste for yourself!

Have I piqued your interest?

To visit the San Blas Islands, you’ll either want to join an overnight boat trip or charter a sailboat with some close friends. While there are some day trip tours, I definitely wouldn’t recommend such a rushed visit! It takes a few hours to drive from Panama City to the port where small ferries launch out to the islands. It would be a shame to commute 6+ hours just to get a couple of measly hours out in the islands, and unfortunately, you wouldn’t have a chance to explore some of the more desolate islands that are further out.

Instead, plan to spend at least one night sleeping under the stars on a boat out at sea, where the crew takes care of navigation, logistics, meals, activities, and safety. Spend your days snorkeling, exploring white sand beaches, meeting the local people, catching your own dinners, and relaxing in TRUE paradise! If you’re a solo traveler, check out San Blas Adventures for multi-day boat tours where you can meet some new friends! They also have tours that start/end in Colombia, so that you have a chance to visit two countries in one trip. If you’re traveling with a partner or a small group, I’d recommend a private sailboat charter with Sailing Life Experiences where everything is customized for your group’s specific needs, desire for activity, and food preferences.

Visiting the San Blas Islands is truly a once-in-a-lifetime experience!

Bocas del Toro

If you’re after a chill, laidback, beach vibe that’s a little more accessible, you’ll love a visit to the islands of Bocas del Toro.

Bocas del Toro comprises a small piece of Panama’s northern mainland along the Caribbean coast, plus an archipelago of smaller islands. Bocas is a perfect destination for travelers who want to keep busy with lots of activities like surfing, scuba diving, and snorkeling. It’s also very popular with digital nomads and backpackers, so there’s no shortage of accommodations and ways to make new friends as a solo female traveler.

With so much to see and do in Bocas del Toro, you’ll definitely want at least a few days here!

Top Things to See and Do in Bocas del Toro:

• Dive into Panama’s ocean depths — One of the most popular activities in Bocas is scuba diving! Whether you’re a seasoned diver or looking to become certified, Panama’s underwater wildlife is sure to impress. I’ve never seen such giant starfish in my life; they were bigger than my head! I’d highly recommend Bocas Dive Center as a base for your dives. They even have their own boutique hotel for those looking to get certified over the course of several days or those who want to get in as many dives as possible during their Bocas stay!

• Explore the islands on an ATV — If you’re keen to explore Bocas del Toro above ground, there’s no better means that ATV! The 4-wheel drive will allow you to visit some gorgeous beaches only accessible by bumpy dirt roads. Check out Flying Pirates for ATV rentals by the day or hour.

• Relax on white sand, tropical beaches — If beautiful beaches are your thing, you’ve come to the right place!! Some of my favorite beaches around Bocas del Toro include Starfish Beach, Bluff Beach, and Red Frog Beach on Isla Bastimentos (a nearby island, easily accessible by quick water taxi!). Again, your best bet is to rent an ATV and day trip to various beaches and beach clubs on your own for a day! Looking for some beachside amenities like chairs, cocktails, and/or bites? Check out the beachside bars of Paunch Beach Club, Skully's, or take a water taxi over to the Floating Bar for a truly unique afternoon!

• Visit Bocas Town — The touristy “hub” of the main island in Bocas del Toro, Isla Colon, Bocas Town offers various restaurants and bars to try, shops to buy souvenirs, and tour operators to book activities. It’s a small town though, and not somewhere you can spend a half day or more walking around.

• Places to stay for solo female travelers in Bocas del Toro — For social stays that are easy to meet other solo travelers, check out Nowhere or Selina (both of which offer hotels and co-working spaces), Palmar Beach Lodge and/or Bambuda Lodge.

Do you have more time to extend your Panama trip? Continue your trip by adding on a visit to other popular solo female travel destinations like El Valle de Anton or Boquete, where you’ll be greeted with lush mountains and luxurious jungle surroundings. These destinations are perfect for those who love hiking, visiting cloud forests, or seeing wildlife! I mean who wouldn’t want to spot a sloth in its natural habitat?! 

There you have it! The ultimate travel guide to Panama for solo female travelers!