Trip Planning
The TakeYourBackpack guidebooks are your all-in-one travel companion, featuring the best cities, national parks, hikes, beaches, and unique sites, along with essential tips on when to go, how to get around, exchanging money, and even local phrases to get you started — everything you need for a smooth, unforgettable backpacking adventure.
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Personal tip: I normally search on good rating for atmosphere (for meeting people) and location (for easy exploring). Cleanliness as a bonus.
Travel Essentials
Routine vaccinations are a must:
MMR,
DTaP (diphtheria, tetanus, and pertussis), and
varicella. For Panama specifically, consider
hepatitis A and
hepatitis B shots. If exploring rural areas, get the
typhoid vaccine.
Yellow fever is recommended if traveling to certain regions like the Darien Gap. Rabies is optional unless you’re planning lots of wildlife interaction. Always check the latest health advisories and consult with a healthcare provider before your trip.
vaccination requirementsWhen I first started traveling, I often spent part of my first day in a new country hunting for a local SIM card. While this can still be slightly cheaper, it also takes time and planning.
These days, it's much simpler to install an eSIM before leaving home. Once you arrive in Panama, you can activate it immediately and have mobile data from the moment you land — which is especially useful for ordering transport or navigating away from busy airports.
There are many providers nowadays, and price differences are usually small. I personally go with Airalo, as it offers excellent network coverage throughout the country and strong global coverage, so you can manage multiple countries from a single app.
Get your e-sim for PanamaCulture & Customs
Do dress modestly in rural areas; locals appreciate respect for tradition. Do greet people with a handshake and a smile; it’s a warm culture. Don’t point with your fingers; use your whole hand instead. Do tip around 10% in restaurants when service isn’t included. For LGBTQ+ travelers, discretion is advisable outside major cities, as attitudes can be conservative. Women should be aware that catcalling isn’t uncommon, but it’s often harmless and best ignored. Avoid discussing politics, especially related to the Canal or local government, to sidestep heated debates.
Trying traditional food is always a great way to experience the culture. Here are some must-try dishes for Panama.
- Sancocho: A hearty chicken soup with corn, yucca, and plantains. It’s the ultimate comfort food and often considered Panama’s national dish. Perfect for a hangover or just a cozy meal.
- Ropa Vieja: Shredded beef simmered with tomatoes, onions, and peppers. This dish nods to the country’s Spanish heritage and is a staple on many Panamanian tables.
- Arroz con Pollo: Yellow rice cooked with chicken, peas, and a mix of spices. It’s a favorite for gatherings and celebrations, showcasing the country’s love for flavorful one-pot meals.
- Carimañolas: Fried yucca rolls stuffed with seasoned meat or cheese. These are popular street snacks and a must-try for anyone wanting to taste local flavors on the go.
- Patacones: Twice-fried green plantains. These crispy delights are often served as a side dish or snack and are the Panamanian answer to fries.
Tap water in Panama City and most urban areas is generally safe for locals and tourists to drink, but it can be hit or miss in rural regions. While locals drink it without issues in the cities, tourists might prefer bottled or filtered water if they’re venturing into the countryside. When in doubt, stick to bottled water to avoid any unwanted surprises.
The main language in Panama is
Spanish. Backpacking is way more rewarding if you know a bit of the local language, so I'd suggest brushing up on the basics just in case your Spanish skills have become a bit rusty.
Want to understand locals better?The complete Travel Guide for Panama includes 52 essential words and phrases — greetings, thank-yous, ordering food, transport, numbers, and common local expressions you'll actually hear.
Get your local basic phrases 👉
Get the Travel Guide - In Panama,
English is widely spoken, particularly in urban areas and tourist destinations. The country has a significant expatriate community and a strong historical connection to the United States, which contributes to English proficiency among locals. In Panama City, many professionals, especially in the hospitality, retail, and service industries, can communicate effectively in English.
However, outside major cities and tourist spots, English may not be as commonly spoken. In rural areas, Spanish is predominantly used, and knowledge of English can be limited. Travelers are encouraged to learn a few basic Spanish phrases to enhance their experience and facilitate communication.
Overall, while English is prevalent in many contexts, especially in business and tourism, having some Spanish language skills can be beneficial for a more immersive experience in Panama.
Money & Payments
The local currency of Panama is PAB (B/.).
ATMs: Panama is pretty well covered with ATMs, especially in cities and larger towns. Look for ones in banks to avoid extra charges. Banco Nacional and Banco General are reliable.
Cash: Always have some cash on hand. While Panama City is card-friendly, rural areas are not. Smaller establishments might only take cash.
Dollars or Euros: US dollars are used alongside the Panamanian balboa (though you won’t see balboa bills). Euros are not widely accepted, so don’t bother bringing them.
Card Acceptance: Credit and debit cards work well in urban areas, but always carry cash for smaller vendors, public transport, and off-the-beaten-path spots.
Exchanging Money: Exchange your currency for dollars before leaving home if possible. In Panama, banks and exchange houses (casas de cambio) are your best bet for decent rates. Avoid exchanging at airports—they’ll bleed you dry with poor rates.
Most restaurants in Panama include a 10% service charge in the bill, but it’s common to add a bit extra if the service was particularly good. In taxis, rounding up the fare is appreciated but not expected. Hotel staff, like bellhops and housekeeping, usually receive a dollar or two for their services.
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Over the years, I've learned the importance of packing minimally. It's so much easier to jump on the back of a truck or squeeze yourself into the last spot of a minibus without that supersized backpack. If you're headed to a warm destination, leave your winter jacket at home; for colder regions, opt for thin thermal underlayers. Instead of packing your entire wardrobe, bring just three sets of clothes, as laundry facilities are available everywhere.
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Hi, I’m Johan (Netherlands 🇳🇱), the creator of TakeYourBackpack. Over the past decade, I’ve backpacked through 80+ countries across six continents, gaining extensive experience with independent travel, long-term trips, and overland routes.