28th March 2018

How to Prepare for Trekking in Nepal

Who doesn’t dream of being in the Himalayas? It is indeed an extreme adventure that you will never ever forget.

When it comes to high Himalayas and hills, Nepal has always been the foremost choice. After all, Nepal in houses eight most high mountains above 8000m. Isn’t this amazing? Whether it is a week-long arduous trek or a short heli-tour, the breathtaking sceneries here will totally blow your mind.  

Trekking in Nepal is the best adventurous activity renowned worldwide. You can enjoy the real beauty of nature within ancient trails, frigid landscapes, panoramic river banks, woody ridges and terraced fields connecting beautiful paths with humble residents.

The dense and deep forests filled with seasonal flowers like rhododendrons is eye-catching. Similarly, you will encounter the variety of birds and animals. The welcoming smile and warm services will make your stay/journey pleasant.

Trekking in Nepal is all season activity. It is possible at any time of the year depending on temperature and climate. However, the most preferred season is spring (March-May) and autumn (September-November).

I hope following points will help you to prepare for trekking in Nepal

Begin with a plan: DIY or Outfitter?

Making plan while traveling is the most crucial step of all. It is better to plan from the basics, i.e whether ‘do-it-yourself’ or through an outfitter. The preference should be on the basis of your experience and comfort in the mountains and high altitudes. This is an important call as it will affect all other prep parts, especially mentally. There are wide ranges of trip organizing agencies in/out of Nepal helping you with both choices.  

Guide/Porter; yes or no?

After deciding the first option comes the dilemma of getting a porter/guide or not. At first, recognize your trekking destination and verify your need for porter or guide. A porter may have less knowledge of equipment & places than a guide. But they will carry about 50kg of bulky loads which is not a joke.

My suggestions will be, if you ‘DIY” better to hire a guide. S/he will ease your path and be the partner in your journey. But you have to confirm if your guide is legally approved or not.

For those choosing the outfitter, research well and ask for recommendations of companies with the experienced bunch of trekkers. All our guides are experienced and have insurance.

Permits Info on Cost & Budget

The next phase is to re-check your passport, its validity, and other permits info required for your trek. You can obtain your visa either from your respective Nepalese Embassy or at the TIA airport in Kathmandu.

You can even apply for an online visa through http://www.online.nepalimmigration.gov.np/.

Regarding, the trekking permits you will require several types according to your trekking destinations. There are special trekking permits for restricted areas, Trekkers Information Management System(TIMS card), Conservation Area/National Park entrance fee, climbing & mountaineering permit, etc.

For more info on trekking permit fees, you can check out: http://www.taan.org.np/pages/trekking-permit-fees

Regarding cost and budget, comparatively traveling or trekking in Nepal is not that expensive. Though it is suggested to carry enough extra money(cash not ATMs) with you for emergencies.

Physical and Mental Preparation

Here comes the hardcore part i.e the ultimate preparation for trekking in Nepal(or anywhere else). Saying that you don’t be an athlete or a pro runner to enjoy trekking in Nepal Himalayas. We have seen many trekkers with variable ages complete their trek with full enjoyment.  

Assuming the basic physical conditioning for the trek, there are four basic components- aerobic, cardiovascular, strength, and mental.

The aerobic build-up is primarily significant. It is for 40% less and thin air you will be breathing throughout your trek.

Plan at least 1-2 hours of aerobic conditioning at least 4 times per week for 3-4 months before your arrival. Running, cycling, swimming, stair training, treadmills, any exercise that gets your heart rate into aerobic range (70% of your maximum heart rate) for sustained periods of time. You can gradually increase your frequency and speed of your workouts. If you are looking for a good quality treadmill for running, check out these best treadmills for running under $1000 of 2018.

Strength training should focus leg muscles, shoulders, abdomen, and back. Combine key strength training routines like pull ups, sit ups, crunches, and military presses along with. Make sure you maintain the variation while exercising. In every case, don’t forget to listen to your body. Avoid overexertion!

Often overlooked, mental preparation will keep you calm and ongoing during the trek. It even helps tackle every possible obstacle on your way. The best way for this is yoga and meditations.

Trekking and Altitude Conditioning

This prep will make your trek more achievable and easier. As trekking will not be on flat terrain, you need to get used to with challenging hills and slope inclines.

Understanding the basics of altitude is indeed a critical step as insufficient preparedness leads to multiple deaths each year. Hiking for beginners is the great place for novice trekkers. Moreover,  http://www.himalayanrescue.org/ will assist you with free daily altitude advice and clinics on popular trekking routes of Nepal.

With good trekking conditioning, you will have better metabolization even with less oxygen. This will eventually minimize the potential effects of Altitude Mount Sickness. Hill climbing for at least 2-3 times per months with some loads on your back is the best way. Not only it will make your ascents on steep trails easier but also the long descents down the narrow terrains.  

Try ascending at least around 2,000 feet of trail with heavy loads on your back. Try to increase the mileage, load, and speed in each trek.

Stair training can also be considered. Climb the stairs as hard as you can, then go back down in slow pace. Don’t forget to wear your packs while doing this. This will help you even adapt to trekking elevation and avoid AMS.  

It is advisable to seek medical check-up before heading. You may also search for the symptoms and probable cure for altitude sickness. Better to include Diamox pills in your medical kit.  

Packing List of Trekking Gears

Every preparation would be incomplete without the proper list of trekking gears. For making your journey(trekking) the best never forget following four things:

  • Good Shoes – It is the best investment, I would say as they are the one deciding the success of your trek. Get a sturdy pair properly broken in and extremely comfortable.  
  • A light backpack – Even the lightest weight will feel like ten times heavier while trekking high in the Himalayas. So, start with a comfy backpack with less weight and pack as light as you can. Nepal is safe to travel than most countries. Still, if you don’t want to keep worrying about your belongings, then get yourself one of these best anti-theft backpacks of 2018.
  • Packable down with multi-functioning clothing – When you are trekking somewhere with measurable altitude, never forget to take down jackets. They are easily packable, light, and highly cold resistive. For extra layers, you can have a fleece or nylon clothes or neoprene. Make sure they are light and quick drying too.
  • Few gadgets – This part is for the possible energy crisis like electricity. Better to carry a torch, spare batteries, power banks, and durable solar chargers.
  • If you plan to take photos, bring rechargeable batteries with solar chargers. Getting one of these best camera backpacks for hiking will also help to keep your photography equipment safe.

Other important gears would be warm and snug sleeping bags, camping mattress, etc. Thermal gloves, waterproof jackets, Windstopper jacket or pullover, basic first aid kit, thermal bottles, sanitizers, water purifying tablets, UV protected sunglasses, sunscreen with high SPF, etc will help you a lot.

Carefulness along the trek

The main mantra is “Eat right, drink right, and sleep right”. Always keep your body hydrated and energized. Carry enough water, energy bars, chocolates, and dry fruits for the quick energy boost.

Speed is not the essence; stamina, confidence, and continuity are. Trek slow and enjoy more. If you are in a group, everyone should stick together. Don’t wander off too far leaving your guide.  

The most important fact is, if you start getting headaches, dizziness or any other symptoms, never hesitate to turn back.   

Be updated with the weather forecasts and carry sufficient communication tools with you.


Trekking in Nepal will be full of Himalayan views and a lot of adventures. Here, it is relatively safe and accidents are usually minor. You will definitely enjoy every bit of your moments.

Just get lost in nature’s wilderness and be ready to make once in a lifetime memories!

If you have any question about trekking in Nepal or need service, please contact us here.

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