Solo Travel in Panama & Tested Travel Tips

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I recently travelled solo through Panama as part of a longer Central America trip, and it truly exceeded my expectations. I didn’t have a clear image of what Panama was like, so I hadn’t fully got excited to visit.

Reflecting on the trip, Panama has plenty to offer. I was impressed by the diversity of the destinations: the Caribbean islands of Bocas del Toro are culturally distinct from the San Blas Islands, inhabited by indigenous Guna people.

Neither set of (stunning!) islands could be more different from the cool, misty forests of Boquete, the volcanic landscape of El Valle del Anton, or the futuristic and urban hub of Panama City. Best yet, these destinations can be comfortably squeezed into a trip as short as two weeks.

Panama City ranges from glitzy to idyllic

It’s so different to somewhere like Colombia where I didn’t feel like I could see everything in two months! Panama is ideal as a stand-alone trip, but also worked for a solo backpacker like me, even if it was expensive! Let’s get stuck in…

Is Panama safe for solo female travel?

Yes, having travelled through Central America, I found Panama to be the safest country for solo women aside from Costa Rica. This is due in part to its developed nature with low levels of poverty and high levels of education correlating to less crime.

However, there’s something I have to mention. Tragic events can obviously occur anywhere (including in the home countries of everyone reading this), and there was a tragic murder of a solo female traveller in Bocas del Toro 10 years ago. In addition, there were the deaths of two Dutch women in Boquete, although these are largely deemed accidental.

These one-in-a-million incidents could have happened anywhere, but they truly saddened me, and I felt uncomfortable hiking alone in Panama. This slightly tainted my experience and, while I don’t want to taint yours too, I feel it deserves to be mentioned even if just to honour these young women.

Like anywhere in the world, stay safer by buddying up with others to visit remote places. I’ll share more tips for solo female travel safety as we go.

Is Panama suitable for first time solo travellers?

San Blas islands — The stunning San Blas Islands!

Yes, I would say Panama is a suitable place for a first solo trip. With better transport options than the crazy chicken buses of Guatemala and El Salvador, it’s easy to get around.

There are plenty of good hostels (and other accommodation options) where you can relax and meet other solo travellers.

And, despite the incidents I mentioned above, there are low levels of crime generally. The one place to be careful is Panama City which has both posh and sketchy areas; I’ll share more about this later.

Good things about solo travel in Panama

Good tourist infrastructure – from buses to accommodation options, activities and free walking tours.
Plenty of people speak English – more so than in Nicaragua, Guatemala and El Salvador for sure.
Home comforts when you need them – with plenty of foreigners (mainly Americans) living in Panama, you can find everything from brunch to international food. Panama City feels very global.

Bad things about solo travel in Panama

Expensive – it’s not a cheap country which makes things like getting a private room and calling a taxi quite spenny when travelling alone.
A couple of incidents left me uncomfortable – as mentioned above.

Do you need to know Spanish?

It will certainly help, let’s just say that!

Knowing some Spanish will make Panama easier to navigate and help you get to know the locals and learn from them. You also definitely get a friendlier response when you try a little with the lingo!

Saying that, I wouldn’t let not knowing Spanish stop you from going to Panama alone. People are friendly and plenty speak English compared to most other countries in Central America (apart from Belize, of course, where it’s the first language).

Don’t stress, but do geek up on Duolingo/Babbel and get watching Netflix with subtitles leading up to the trip. Alternatively, language classes with Casco Antiguo in Panama City could double up as a fun way to meet other solo travellers (though schools are cheaper in Guatemala if you’re heading that way!).

How to get to & around Panama alone

Note – I don’t know why this bus above (right) looks like something from a horror movie, it actually wasn’t bad!

For inter-country transport, you have two main options: local buses or shuttles, similar to most countries in Central America (unlike South America where you’re looking at much longer local bus rides).

Local bus – these are efficient and comfortable, certainly better than the chicken buses in some other nearby countries! They’re much cheaper than shuttles but the downside is often having to change buses. Between Boquete and Panama City, I had to change in David (and had just missed a bus so waited a while). I paid $15 for both buses.

Shuttle bus – use Hello Travel Pan ama to book direct shuttles between popular destinations in Panama and even to Costa Rica. From Boquete to Almirante (the port to Bocas) I paid $30 for a 3-hour ride.

In Panama City there’s an efficient and affordable Metro network and local buses. Surprisingly for me (I love figuring out local transport) I didn’t use it as I was feeling burnt out, and treated myself to Ubers which are also affordable.

Best places to travel alone in Panama

Here are the places that I spent 2 weeks exploring. I recommend them all!

Panama City

I was stunned by this glitzy, glamorous city. I knew it was wealthier than other Central American capitals but I hadn’t appreciated quite HOW opulent the upscale neighborhoods would be. The skyscrapers and rooftop bars would be at home in New York!

There’s plenty to do in Panama City including visiting the famous Panama Canal Museum and watching big ships pass at Miraflores Locks, hiking up Ancon Hill for fantastic views, walking or biking 7km along Cinta Costera coastal loop and learning about indigenous Guna culture at Museo de la Mola.

Be sure to eat seafood at vibey Mercado de Mariscos!

The idyllic, European-looking Casco Viejo (Old Town) area is somewhere you should visit, although it felt quite artificial and too perfect to me. For a cheaper, low-key area to stay, I suggest Obarrio or Marbella. Panama Hat Hostel is a highly-rated option from $10, while El Machico is the perfect backpacker base if you want a pool.

Although Panama City is safe for solo female travellers, there are some areas with a lot of poverty you’ll want to avoid. But you’re unlikely to need to visit them; stick to the places I’ve mentioned above instead!

San Blas Islands

I think my highlight of not just Panama but my entire Central America trip (apart from maybe hiking Acatanango volcano in Guatemala) was spending 4 days travelling by boat through the San Blas Islands to Colombia.

If you’re not planning to continue yoursolo travels through Colombia, you can opt instead for a trip beginning and ending in Panama City. Either way, you’ll visit sublime islands with white sand, towering palm trees and juicy coconuts ready for drinking.

I loved learning about the autonomous Guna community that calls these islands home. The locals have their own language, customs, dress and, until recently, their sole currency was coconuts!

Use GetYourGuide or Viator to browse San Blas boat trips; here are options for 1 day / 2-days / 3 days / 4 days returning to Panama City.

Boquete

In contrast to the beaches and islands of Bocas and San Blas, visiting this gorgeous region in central Panama will add some diversity to your trip.

Not only is Boquete cooler due to the elevation (make sure to pack an extra layer for the evenings) but the main activity is hiking in beautiful woodland. Some of the main trails are the Lost Waterfalls (pictured above) and the Pipeline Trail.

True trekkers can hike through the night with a tour to Volcán Barú!

For solo travellers in Panama who don’t want to hike completely alone, try to get together with other travellers in the hostel or post a message in the Hostelworld chat.

Boquete town is a simple base with a few nice places to eat including Fish House, Patron del Shawarma, Mounelli (mornings only) and Il Arte del Figlioccio (best pizza in town). Drink coffee atBuckle Tip and Mastranto Lounge.

Getting to Boquete: from Panama City, you have to change buses in David or opt for a more expensive tourist shuttle. Between Bocas del Toro, you can get a shuttle and boat.

Where to stay in Boquete: I stayed at homey Villa Doraz hostel with a decent kitchen; Vista Boquete also gets great reviews. Both are in town but, for the world’s cheapest castle stay (probably), a 10-minute drive awat, stay at Bambuda Hostel from $15!

About Lost & Found Hostel – I didn’t stay here myself but I heard good things about this jungle hostel between Boquete and Bocas del Toro. Shuttles drop you on the road then it’s a 20-minute uphill hike to the hostel. You’ll be rewarded with home-cooked meals, sublime views and wildlife spotting opportunities. Not bad for $15!

El Valle de Anton

If you didn’t get your hiking fill in Boquete, continue the outdoor adventures in El Valle de Anton. This small town in Central Panama is just a couple of hours’ drive from Panama City so makes an easy side trip. Visit for the lush landscape with unique formations caused by ancient volcanoes.

Top hikes include La India Dormida (the Sleeping Indian) and Cerro Cara Iguana with views of the old volcano crater. Bodhi Lounge is the best hostel in town.

Getting there: from Albrook bus station in Panama City, take a 2.5-hour bus costing around $4. You have to change buses when travelling between Boquete.

Bocas del Toro

My first port of call when arriving overland from Costa Rica was Bocas del Toro. These 9 Caribbean islands boast jungle, wildlife from dolphins to sloths, white sand beaches and turquoise waters. Observe the architectural style of wooden houses on stilts.

I used La Guayana, a relaxed family-run hostel on Isla Colón (where ferries arrive) as my base for exploring.

If you don’t mind staying out of town, get a dose of luxury at budget prices by staying at Bumbuda Lodge on Isla Solarte (their centrally based hostel in Bocas town also gets good reviews) or Palmar Beach Hostel on Isla Bastimentos.

Must-visit places in Bocas del Toro are Starfish Beach (catch a bus across Isla Colón to Boca del Drago for $2 and walk for 15 minutes), Red Frog Beach on Isla Bastimentos, and Zapatilla Island (book a boat trip).

As a solo women visiting Panama, I had no problems but some other travellers I met reported cat-calling and street harassment in Bocas. It may be best not to walk too far along at night.

Getting to Bocas del Toro: take a bus or shuttle to Almirante and a 30-minute boat ride to Isla Colón.

Solo Panama itinerary

Days 1-3 – to explore Panama City in 3 days, dedicate half a day to the Canal, another day to Casco Viejo and the Cinta Costera loop, and another day hiking up Ancon Hill and eating seafood at Mercado de Mariscos.

Days 4-6 – relax in paradise during a San Blas Islands boat trip for 1-4 days.

Days 7-8 – hike in El Valle de Anton to warm up for more hiking in Boquete.

Days: 9-11 – hike in Boquete. If you just have a day, opt for the Lost Waterfalls hike.

Note – here is where you could add 1-2 days by staying at Lost & Found Hostel.

Days 12-14 (or more!) – relax and explore Bocas del Toro and take day trips to places including Zapatilla Island (pictured below).

Zapatilla Island solo travel panama where to go

Coming from Costa Rica? If you’re doing what I did, reverse this itinerary: Bocas, Boquete, El Valle de Anton, Panama City, San Blas Islands (to Colombia or returning to PC).

How to meet people in Panama

Travelling solo is fantastic but most of us don’t want to be alone constantly. Here’s how you can meet others while travelling alone in Panama…

Stay in hostels – choose ones based on your vibe for example bar crawls if that’s your thing, or cosy family-run places if you prefer a more chilled atmosphere
Hike together – I find this a wholesome way of getting to know others. Join guided hikes, ask around in hostels, or post in the Hostelworld chat
Language classes/schools – find a place you like and do a week’s classes there. I didn’t actually do this in Panama but I have in Guatemala and Colombia.
Do a volunteer placement with Workaway or Worldpackers, helping out a few hours a day for food and accommodation. I can offer you discount codes for both Workaway and Worldpackers.

Of course, you can meet people in other random ways, too. I met another solo female traveller on the bus to Starfish Beach in Bocas del Toro. We hung out all day, travelled to Boquete together and hiked together there! Basically, don’t be shy about chatting to strangers.

Stay connected with SIM cards

One of my top solo travel safety tips is to stay connected. In Panama, it was especially useful to call Ubers from bus stations in Panama City (although there’s also an efficient Metro).

Local SIMs – I got one with t movil in a local corner shop and paid $7 for unlimited data for a week. Saying that, it didn’t work initially and I had to visit the official store and speak to an agent to sort it. Cheap but a faff compared to an e-SIM.

e-SIMS – for the convenience of knowing your phone will work as soon as you land, I recommend Airalo. Their packages start from $7.

Cost of solo Panama travel

There’s no two ways about it: Panama is not cheap. Due to the activities I did, I actually spent more than anywhere else in Latin America! However, within Central America, I generally think Costa Rica and Belize ARE more expensive but the San Blas boat trip blew the budget in Panama.

My total daily spend in Panama was £62 ($84) including the 4-day boat trip to Colombia. This budget was a mix of hostels and cheap private rooms; local buses and shuttles; and local meals with the odd bouijee brunch and proper pizza!

Almost double my average spend of £34 in El Salvador!

Local Panamanian food — How to eat cheap: go for local food!

Average prices:

Bed in a hostel – expect to pay $10-20 a night. The higher end will get you a modern place with a rooftop pool in Panama City (at the Viajero).
Private room – in a nice area in Panama City, I found a private room in a local’s apartment for $20. Expect to pay a similar amount in hostels and more for hotels.
Meal in local restaurants – eat with the locals and you can expect to pay from $5 for local dishes of rice, meat, veg, beans, plantain etc.
Meals in nice restaurants – in Panama City, I paid $13 for salmon avocado toast and $6 for a matcha latte. And, in the fancy rooftop bars, the sky’s the limit when it comes to spending! On tourist beaches in Bocas del Toro, I also paid $13 for a simple meal of rice, plantain and fish.

Hostel pool in Panama City — Not bad for a $12 hostel!

Travel insurance for Panama

I recommend True Traveller which I use myself. I pay around £30 (€40) a month when getting a year’s plan. As well as pre-existing health conditions, they’ll cover you if you’re already travelling and/or don’t yet have your flight home booked. The claim process is easy; I’ve done it twice and received the money within days. Click to get a quote.

True Traveller is just for European residents (including the UK) so, for other nationalities, I recommend Hey Mundo and for long-term digital nomad travellers, I suggest Safety Wing.

Thanks for reading!

Visiting Latin America? See my solo travel guides:

Central America, Solo travel