Things to know before heading for a trek in Nepal

Things to know before heading for a trek in Nepal.

Advance Planning – What to do in the months before the trip

Passport

You will need a passport that is current and valid for at least 6 months after your return. You must have a blank page for each country you will visit. If you do not have a passport, or need to renew your passport, and are a U.S. citizen, here is information to help you: Visit the U.S. Department of State website: http://travel.state.gov/passport/. If you do not have a passport, or need one renewed, don’t delay!

Make a copy of your passport and visa and bring these copies with you. Get extra passport photos taken and bring those with you. Scan a copy of your passport and visa and email these to yourself so you can access them online from anywhere. These steps will help you replace your passport if it is lost.

It is a good idea to carry your passport and credit cards inside of an RFID protected wallet or bag. Newer passports and credit cards have a computer chip that can transmit data unknowingly to scam artists. International airports have the highest occurrence of these crimes. PacSafe is one brand that we know of, but there are certainly others.

Cost of a tourist visa:

15 day multiple entry visa: US$ 30

30 day multiple entry visa: US$ 50

100 day multiple entry visa: US$ 125

You may obtain your visa prior to your arrival from the Nepalese Consulate in the US. Information is available online at http://www.nepalembassyusa.org/visa.php or by calling the Consulate General in New York at (212) 370-3988. This process can be a little nerve-wracking as it requires sending your passport to the Consulate in New York. Though it can be nerve-wracking to send your passport off to get the visa in advance, we do recommend this option as it makes your arrival in Nepal smoother and quicker. Be sure to use a reputable shipper and get tracking confirmation.

It is also possible to obtain your visa at the airport in Kathmandu. If you plan to do this please have the necessary amount ready in cash along with two passport-sized photographs. And make sure to stand in the proper line for VISA ON ARRIVAL. Depending on the number of people in the line, this process can take 30-120 minutes additional time when you arrive in Kathmandu.

You are responsible for getting any necessary visas for visiting countries before and after this trip. Many can be obtained in Kathmandu, but please do your research before assuming anything.

Read about how to obtain a Nepal visa at the Kathmandu airport.

Medical Checkup

We suggest that you have a medical checkup before your trip. This is REQUIRED if you have a serious pre-existing medical condition. Let your doctor know about any medical condition you have and discuss the details of the trip itinerary as it pertains to your health. Your trip will take you into remote areas with no nearby medical facilities. If you have a pre-existing medical condition we need clearance from your doctor for participation on this trip

Immunizations

There are no required immunizations for travel to and from Nepal. Some are recommended including Polio, Tetanus, Typhoid, MMR, and Hepatitis A & B. A vaccination certificate for yellow fever is required for entry only if arriving from an infected country.

Seek independent medical advice from your physician or your county or city’s health service for the latest recommendations for immunizations or malaria prevention. Many county governments offer immunization clinics where you can obtain shots at a reasonable cost.

For up to date immunization information, contact the Center for Disease Control 800-232-4636, or visit their website: http://www.cdc.gov

Prepare Physically for a Trek

We recommend that you begin now and continue a physical conditioning program to be in outstanding shape for the trek. The more physically fit you are, the more you will enjoy the trip. The less tired you become getting up and down the hills, the more energy you will have to explore the villages, interact with other people, absorb the culture, and revel in the natural wonders of the Himalaya Mountains.

The Basics

At higher altitudes, there is lower air pressure and less oxygen with each breath you’ll take, which makes physical effort more difficult. The body will become more efficient by acclimatizing, but it takes time spent at altitude. Proper physical conditioning will ensure a successful and enjoyable trek. You should put together a workout schedule that will enable you to be in top form before your trek.

Building your Fitness Level

Create a Plan: To get help putting together an effective training plan, talk to the trainer at your gym, or get in touch with your local hiking club like the Mountaineers or Sierra Club. A general rule of thumb, depending on the trek you choose, is a minimum of two to three months of committed continual conditioning and, of course, more is better. If you create your own plan, make sure it includes the following four components:

Cardiovascular training: Cardiovascular conditioning will make your body more efficient in using oxygen. Your foundation should be built through regular cardiovascular training and hiking. Also, try running, walking, swimming or biking, or any combination of these. The activity chosen should be sustained for a minimum of 45-60 minutes. Walking or running stairs is great training!
Strength Training: Using free weights or machines at the gym will build hiking strength. Walking stairs, especially with a pack will simulate the hiking environment. We also recommend practicing squats. Trekkers will encounter low hanging obstacles to duck under, and many toilets are at ground level, which requires a low squat.
Endurance Training: To build endurance in the months leading up to your trek, slowly increase your length of training sessions. By the time you are 2 weeks from the scheduled trek date you should be able to ascend 3,000 ft. in a 3-4 hour period.
Taper before the Trip: Just like athletes who train for any endurance event, you should plan a period of less exercise and rest before the trek. A method we’ve used is to work up to peak fitness until 2 weeks prior to the trek and then gradually reduce your physical effort and rest more.

Gear and Packing

Comfort during the flight

An inflatable neck pillow, ear-plugs and a sleeping mask will make it easier to get satisfying rest on your overseas flight. Travelers have various ways to deal with jet lag. Some recommend changing your watch to the time of your destination when you board the airplane and transitioning to your new sleep schedule as soon as possible; others recommend a pharmacological approach, but please check with your personal physician on this.

Airlines often provide information on exercises to do while seated to keep the blood circulating, but getting up and walking around every couple of hours and drinking plenty of water is always beneficial.

Important: Wear or carry your hiking boots on the plane and – if at all possible – bring your trekking daypack as carry-on luggage. If the airline loses your luggage, you can adequately replace most items in Kathmandu except your well-worn and broken in boots.

If you would like to drink hard liquor on your journey through Nepal, we recommend buying it at the airport’s Duty Free shop upon your arrival before exiting the terminal. Note that drinking is not recommended during the acclimatization phase on the way up the mountain.

Electricity and Technology in Nepal

230 volts, 50 Hz
Power outages in Nepal are quite common. Expect outages of 8 to 12 hours a day. Always carry a headlamp or flashlight in the evening.
The most common plug used in Nepal is shown on the right.
Electricity is available in almost all lodges on the Everest and Annapurna routes. So charging camera and cell phone batteries shouldn’t be a problem, though there is usually a small charge associated with doing it. ($1-3)

Cell Phone

Most places in Nepal, including many along the popular trekking routes, have cell phone reception. However, because of the landscape there are many places with spotty or non-existent coverage.

If bringing cell phones from home, they must be “opened” to allow for international use, and if possible for an alternate SIM from a Nepal carrier. Getting a local SIM card will allow you to make calls to the US for less than 5 cents a minute. Note that not all cell phones can be unlocked. It is possible to purchase an inexpensive cell phone in Nepal that would work with a new SIM card and data package. The range in cost for a cell phone is from $25 – $100 or more, depending on the phone and data availability.

If you plan to use your cell phone from home while traveling in Nepal, it is a good idea to investigate an international data and long distance package with your carrier before you leave home so you are not surprised by an enormous bill awaiting you on your return home.

Internet Access

On the Everest route, wireless internet access (wifi) is available in several places. However, it is important to note that the coverage is often not working or quite slow. There are also internet cafes in some villages.

However, a trek can be a good excuse to let go of your connection to the outside world for a while! Being unplugged can be the most healing and refreshing part of your journey.

Getting to Nepal

Luggage Tips

All of your bags should have luggage tags with your name, address, phone number and email address.

Check your baggage all the way to Kathmandu, unless you are planning a visit to another country en route. This way, you will have no bags to collect in a city where you may have a layover, and can quickly get through customs. Have everything you need for a one night stop-over in your carry-on in case of delays.

Airport security is extremely tight world-wide. Please ensure that you are aware of airport security requirements before you pack your check-in or carry-on luggage to determine what can or cannot be included in them.

Carry all your cash and with you on the flight over in a money belt or in your day-pack. Don’t put them in your checked luggage. You can change cash to Nepali rupees at exchange counters in Kathmandu near your hotel. We recommend that you not exchange your money at the airport. (The exchange rate at the airport is not favorable to travelers).

TSA Locks

We highly recommend locking your bags as there have been past incidents of theft at the airport in Kathmandu. You must use TSA approved locks (available at many retailers in the US). The Transportation Security Administration (TSA) has the responsibility for screening every piece of checked luggage at commercial airports throughout the US. Baggage handling agents may require access to the contents of your luggage and will break a non-TSA approved lock to access the contents of your bag.

Customs and Arrival

All visitors are required to complete the Customs Declaration Form and an immigration form before the plane lands. The immigration form must remain with your passport until you leave the country.

After arrival and completion of immigration formalities, collect your bags and exit the terminal. Here look out for a placard printed with our name, Crystal Mountain Treks. Our representative will receive you on arrival and take you to your hotel.

When you get to Kathmandu and claim your bags, please hang on to them; DO NOT let any seemingly friendly, official and willing people help you with them, or your bags could disappear, or your “helper” will want an inflated tip for his efforts. Luggage carts are available free of charge at the Kathmandu airport. It can be quite disorienting when you arrive in Kathmandu after a long journey, and the rush of official-looking men who want to help you can be overwhelming. It is best to just carry your bags yourself outside the terminal and look for the Crystal Mountain Treks sign across the way from the exit. Our airport representatives will always either be wearing a T-shirt or a fleece with CRYSTAL MOUNTAIN TREKS logo on the back. Only they should be allowed to handle your bags.

Airport Tax

No airport tax is required to be paid when departing the country. But, please note that other countries may have an airport departure tax if you transit through their countries.

Nepal contact information

Ram Hari Adhikari Airport Representative, Cell phone: (+ 977) 98412-51795

Jwalant Gurung, Cell phone: (+ 977) 98510-31831

Crystal Mountain Office: (+ 977 1) 4416813 or (+ 977 1) 4428013

Health in Country

Medical Problems

The most common medical problems during a trek in Nepal include:

Diarrhea and/or vomiting from food, water, and/or change of diet
Constipation
Trekker’s cough
Altitude illness (Acute Mountain Sickness, or AMS)
Injury resulting from falls
Dog bites

We will do our best to minimize any exposure to possible medical problems. However, being a cautious traveler is essential. Consult your doctor before departure about appropriate treatment and medications to bring for treatment of traveler’s diarrhea.

Read more about High Altitude sickness on treks in Nepal.

Hiking is generally safe, but there are some inherent risks of walking on trails and even on city sidewalks. Accidents do occur, and here are a few ways to prevent them from happening:

While hiking along a trail with a steep drop-off on the side, attend to the trail. If there’s something interesting to look at or photograph, stop first, look, and then continue on. Hiking and looking at the same time can result in unnecessary accidents.
Always travel on the trail with at least one other person.
Note that Nepali roads and sidewalks are not constructed to Western standards. Please be cautious when walking to avoid trip hazards and pot-holes. Please use extreme caution when crossing streets as drivers may not stop for you.

Dogs

In Nepal, as in much of the world, dogs are not treated as pets and are often strays and can be unpredictable in their behavior. Give them a wide berth. Do not pet or touch them as they may bite and could potentially be infected with rabies.
If there are intimidating dogs close by, pick up a stone (or pretend to pick up a stone) and possibly throw it at the unfriendly dog.

Food and Restaurants

Most (but not all) meals are included in trip cost
Drink only bottled drinks and avoid tap water, fountain drinks and ice cubes. A great alternative to bottled water is to treat your hotel’s tap water with a SteriPEN. (see more details in following section) and carry it in a reusable water bottle.
Eat only foods that are thoroughly cooked, and raw fruits and vegetables that you have peeled yourself.
Avoid fresh salads unless the vegetables are washed with purified water, and avoid dairy products that are unpasteurized or may not have been refrigerated. Reputable restaurants will mention this on their menus.
We do not recommend eating food from street vendors.

Water

Consider purifying your own water: We recently joined a campaign to encourage travelers to avoid drinking water out of disposable plastic bottles. Travelers around the world discard an estimated 3.5 billion plastic water bottles each year. Plastic waste has become a growing problem in many countries including Nepal. We recommend carrying a reusable water bottle and a SteriPEN to sterilize your drinking water using the water from your hotel’s bathroom tap.

See the Travelers Against Plastic organization web site for details and options to purchase SteriPENs and reusable Travelers Against Plastic stainless steel water bottles at http://www.travelersagainstplastic.org We will provide 1 SteriPEN for every 2 participants for use on this trip but you may choose to bring your own as well. Please bring 4 AA lithium batteries for use with the pen.

Besides your bladder, bring at least one refillable water bottle for the trip (Quart size or larger). If you tend to drink a lot, bring additional water bottles. Bottled water is available throughout the trek, but is not included in the trip cost. If purchasing bottled water, you will pay about US$1 to US$3 per bottle. Some travelers choose to treat their drinking water with iodine tablets, but this can leave an undesirable taste. If you do this, you might consider adding a flavored vitamin packet (like Emergen-C) to your water also.

Read more about hydration on treks in Nepal.

Your Intestinal Health

Many people worry about getting a stomach bug that would lay them up in bed at a time when the trek must go on. We recommend a few tried and trusted approaches that work for most people:

–Daily Probiotics: Probiotics are the “good” bacteria that make up the lining of your gut. When you keep your good bacteria healthy by taking a good quality probiotic every morning (at least 10billion live cultures) they are better able to fight off the “bad” ones that might get in there. Also probiotics are known to help boost your immune system so that is an added benefit.

–TriGuard Plus: This is a natural medicine that will kill any of the “bad” bacteria that you might ingest. Some people make it a habit to take a dose (a dropper full) every night before bed as an insurance policy, and others choose to use it only when they didn’t feel quite right after a meal. Whatever you choose, TriGuard is a great insurance policy against bad bacteria. It is available only online at www.oxygennutrition.com.

Trip Insurance

Purchase of insurance with coverage for emergency evacuation is REQUIRED for participation on all treks/rides. It is wise to also consider coverage for delays caused by weather, lost luggage, trip cancellation for medical reasons etc. Note that any last minute cancellation by a participant, even if due to medical reasons, are not eligible for a refund from Crystal Mountain Trek. However travel insurance will cover this in most situations.

If you require emergency evacuation (e.g. helicopter evacuation) you will be required to pay for the evacuation in Kathmandu either with credit card or cash prior to departure. The amount can then be submitted for reimbursement in your home country to your travel insurance company. We will provide the necessary documentation to your insurance company for the reimbursement.

If you leave the trip early for any reason, we will not pay for any costs incurred nor are you entitled to a refund.

Read more about travel insurance for treks in Nepal.

Money Matters

Credit and debit cards can be used in Kathmandu and Pokhara at select stores and banks. ATM machines will provide cash in Nepali Rupees (NRs). If bringing American dollars cash to Nepal, large denomination bills are best ($20, $50 and $100), but any will work. The one caveat is that they must be nearly new, with no pieces torn off, no tears, and no marks on them. Once on the trail, there are very limited locations where you will be able to exchange your dollars into Rupees, and there are no ATMs.

Do NOT change money at the airport money exchanger or at hotels. They give the worst exchange rates. Instead, there are many Money Exchange shops in town where you are likely to get better rates. For the trek, in addition to the tip money, plan to bring US$ 100 to US$ 150 for buying treats, bottled water, soft drinks, alcoholic beverages etc. Our staff prefers to receive tips in Nepali Rupees though it is acceptable to tip the guide in US dollars.

Approximate Exchange Rates

US$ 1.00 = Nepali Rs. 124

GBP 1.00 = Nepali Rs. 150.50

Euro 1.00 = Nepali Rs. 130.50

*These rates are were current as of June 2022 and are likely to change by the time of your arrival in Kathmandu. Check the Nepal Central Bank’s website https://www.nrb.org.np/forex/ for current rates.

Travelers guide to Nepal

Culturally Sensitive Practices

Foreign tourists are allowed inside many monasteries. When visits are allowed, photography is prohibited inside monasteries unless specified. Sometimes they will charge a fee for taking photos. Modest dress is required in monasteries and recommended in towns. Modesty is subjective depending on your cultural perspective, but in Nepal, this means keeping shoulders and upper arms covered and wearing long pants or skirts that cover most of the lower leg.

Please DON’T use your finger to point, especially at deities or religious objects – instead, use an open hand with the palm up. Do not point your feet at anyone while seated as it is considered disrespectful. Always use your right hand or both hands to give or receive an object

Photographs: The Nepali people are generally hesitant to have themselves and their personal lives photographed by visitors. This is because they have been “over-photographed” in the past. If you would like to take a photo of a person, please always ask for permission first (you can use sign language and they will likely understand your intent). You will undoubtedly experience some uncomfortable or confusing moments, but with a sense of humor and an open mind, it can only add to your unique experience.

Lodge Trek

On lodge treks, you will be sleeping and eating meals in a local lodge. Toilets are mostly squat (Asian) style. A Guide will accompany you at all times during the trek to ensure your safety and comfort. Porters will carry your duffel bag with your trek gear (generally 1 porter for 2 riders). You will be required to carry only a daypack containing items such as your rain gear, camera, water, snacks and any other essential items.

Rooms in the lodges are not heated. The dining hall will usually have a heated stove and will be warm. You will usually be able to charge your camera batteries at most lodges for a fee (US$2 to US$5 per charge). Most lodges also have a hot shower (US$ 3 to US$5). Ladies note that it is not possible to use a hair dryer during the trek.

Typical Trek Day

6:00am Wake up early in the morning.

7:00am Repack your duffel bags and leave them with your guide before breakfast, and
then eat.

8:00am Begin the day’s ride. All you need to carry is your daypack with the day’s essentials.

11:30am Stop for lunch at a lodge along the trail.

3:00pm The trek day typically ends in the early afternoon. There is time to explore your surroundings, read or nap before dinner.

6:00pm Eat dinner, hang out in dining room with other trekkers. After dinner, there is time to star-gaze and reflect on the wondrous moments of your day. Typically clients go to sleep much earlier than at home. A good night’s sleep is important!

Please note: Your main trek gear should be packed into a duffel bag and not a suitcase. You will not be allowed to open your duffel bag once the porter has arranged his load.

Any excess luggage that you bring to Nepal, but that is not required on the trek can be stored at your hotel in Kathmandu.

LAUNDRY

While on the trek, you will be able to hand wash clothes and hang them to dry. Note that cotton and heavier fabrics will not dry easily so we recommend bringing quick drying fabrics. Laundry soap is not provided; we recommend a bio-degradable soap like Dr. Bronner’s for laundry.

While in Kathmandu

Kathmandu can be overwhelming for travelers. It is crowded with people and vehicles and there is a lot of dust and pollution from vehicle exhaust. However, there are many wonderful cultural and sacred sites in Kathmandu that will certainly enhance your overall Nepal experience. Also, because we may need your passports to obtain your permits it is necessary for you to stay at least two nights in Kathmandu before departing for your trek. Here are a few tips and precautions while you are in Kathmandu:

Power cuts are commonplace. The country does not produce enough energy to meet its demands and it is possible for there to be outages upwards of 10 hours a day while you are in Kathmandu. Keep a head-lamp or flashlight with you at all times.
Beware of pick-pockets. Recently, $500 was stolen from a client of ours. He was wearing a waist belt and was suddenly surrounded by five kids (10 to 15 years old) trying to sell him souvenirs. In the melee, he thinks one of them took out the money. Use a money belt that goes under your shirt.
We recommend the two wallet system – one wallet that you take out when you are paying a merchant that contains less money ($20-40), and a second wallet with your credit cards and backup cash contained in your money belt. Never take out wads of cash in public places.
Scams are rampant A couple of common ploys which play on your sympathetic nature are:
- Small kids approach to strike up a conversation. After a pleasant conversation, they will convince you to buy them books so “they can improve their English”. These kids then sell back these books to the same shop-keeper.
- A woman holding an infant says she needs milk for her baby. She leads you to a store to buy formula. After you leave, she will return the milk to the shopkeeper, who she is working with, for less than you paid.
Shopping. While you are sightseeing, unless you are sincerely interested in a souvenir, do not act interested even if you are just being polite; the vendor will often follow you – and often harass you – until you leave the site.

Caution for Trekkers

Begging: In areas little frequented by trekkers, children do not beg for rupees, candy “bon-bon”, balloons or “school pen”. This means that begging by children is a behavior that has been rewarded by tourists. And candy is a poor gift, since most poor Nepalis do not have access to dental care. If you want to give, it is a better idea to seek out the local school master or the head of the local health clinic and make a donation to them either of money or useful items you have brought. Pens or toothbrushes are good gifts if you want to have items to give out.

Travel plans in the developing world: Keep in mind that Nepal is a less-developed nation. This means road conditions or government activity can result in unexpected changes to plans. Being flexible and open- minded with a robust sense of humor will certainly add to your positive experience in Nepal.

Tipping

Read more about Tipping on treks in Nepal.

Note: Our guides have worked up to their current positions, starting as porters. This status is hard to achieve, and they are responsible both for trekkers as well as staff, hence they get a higher tip than other staff. Tips to trekking staff are to be distributed on the final dinner on the trail. Each staff member should be handed over the tip personally. Guides and assistant guides can be tipped in any currency, but it is best to tip the porters in local currency.

Weather

Average monthly Minimum/Maximum temperatures in Nepal are listed below:

(Elevation in meters and temperatures in degrees Fahrenheit)

	Sept	Oct	Nov	Dec	Jan	Feb	Mar	Apr	May
Kathmandu	61/86	61/83	58/79	45/72	34/68	34/65	40/70	46/85	54/90
2,000 m	56/72	50/70	40/63	34/58	32/56	34/57	39/65	45/72	54/74
3,000 m	52/66	43/65	34/60	28/55	27/54	30/55	36/61	41/66	47/68
4,000 m	34/56	25/54	18/46	14/43	11/39	14/41	20/48	27/54	29/56
5,000 m	27/50	16/47	9/43	5/40	-4/38	5/40	14/45	20/52	27/61

(Elevation in meters and temperatures in degrees Centigrade)

	Sept	Oct	Nov	Dec	Jan	Feb	Mar	Apr	May
Kathmandu	16/30	18/29	15/28	8/23	2/20	3/18	5/20	8/30	13/33
2,000 m	13/23	10/25	5/18	3/15	0/13	2/16	4/18	7/22	13/24
3,000 m	12/19	6/20	-1/16	-2/13	-1/12	-1/13	3/17	5/18	9/20
4,000 m	3/13	-3/12	-6/9	-10/6	-9/4	-10/5	-7/8	-3/12	-1/14
5,000 m	-3/10	-8/10	-12/8	-8/4	-20/3	-7/4	-10/7	-2/11	-2/16

Time Difference

Nepal does not follow Daylights Savings Time
It is usually 12 hours and 45 minutes ahead of Pacific Standard Time and 9 hours and 45 minutes ahead of Eastern Standard Time

Packing List

1 duffel bag
1 large plastic bag to line duffel (in case of rain, it is good to double layer)
1 day pack
Well broken-in sturdy boots for trekking (water resistant highly recommended)
1 pair yak trax
Additional pair of shoes for evening lounging around (running shoes work well)
1 set rain gear (water resistant pants and Gore-Tex jacket works best)
1 sleeping bag (rated 0 degree F)
1 pair long shorts or capris for hiking (no short shorts, please)
2 pair long pants, synthetic and breathable
4 pairs wool hiking socks
2 pairs socks for camp shoes for evening warmth and comfort
3 T-shirts or short sleeved shirts (fast drying – polypro or similar)
1 long sleeved shirt
3 pair underwear
1 fleece or warm jacket
1 pair gloves or mittens
1 warm hat (you may trek and/or sleep in this)
Several large zip lock bags to help organize your clothes
Sunglasses
Sunscreen, SPF 30 or more
1 wide-brim sun/rain hat or visor
1 headlamp with extra batteries & bulb (one with red light is recommended)
1 pocket knife
2 water bottles
1 pair trekking poles (optional, but recommended)
1 pair long underwear
1 pair warm pants (long)
1 wool shirt (long sleeved)
1 down jacket
Ear plugs for use in lodges (which can be noisy)

Personal Hygiene

2 rolls toilet paper or 10-12 packs mini-tissues
1 toothbrush & toothpaste
1 bar of soap or liquid soap (Dr. Bronner’s works well for laundry, shampoo, etc.)
1 quick-dry travel towel
1 hand sanitizer
1 packet wet-tissues

First Aid Kit (Please consult your physician for additional medications)

Moleskin for blisters
Assorted Band-Aids
Aspirin or Tylenol for headaches or other pain (with codeine if your doctor approves)
Antihistamine for runny nose (Actifed or Sudafed are OK)
Pepto Bismol (liquid or tablets for upset stomach or diarrhea)
Throat lozenges
1 Chap stick or Blistex or similar (with SPF is preferred)
Anti-diarrhea tablets (Imodium etc.)
Laxatives and fiber supplements
Motion sickness medication (if you tend to get car sick)

Additional Information about Gear items

Duffel Bag: Your porter will carry your gear, so it must be in a sturdy duffel bag. These can get rough treatment from both air/vehicle travel and the porters, so quality is important. Military Surplus bags are a good choice. The bag should be sturdy and have a strong zipper. Ones with zippers along the long axis (not on the end) are much more convenient to use. Do not bring a duffel bag with an internal frame or with wheels, since these limit the porter’s ability to tie them together for their load. Get a large size (at least 4600 cu in.). For the trek, your sleeping bag must fit in your duffel along with all your clothes. Please try to keep your duffel bag under 15 Kilos/33 lbs. per person.
Trekking Shoes or Boots: You will be trekking up or down as much as 3,000 feet each day. Proper ankle support is necessary. Some Nepal trekkers are wearing running shoes or low cut lightweight footwear. We recommend against this and feel that it is very important for you to wear a boot that supports your ankle. Vibram-lug sole hiking boots are recommended. If your boots self-destruct while you’re trekking, you’re in trouble. Skip bargains and purchase a reputable brand from a store that specializes in hiking gear. The most important thing about your boots is that they fit well and are broken in. Do not come on the trek with brand new boots. If you need new boots get them now and wear them around the house and out hiking as much as you can between now and the trek. You can easily carry a second pair of footwear in your duffel and not exceed your weight limit. Running shoes do make good camp shoes.

Rain Gear: Please do not go cheap on rain gear. Gore-Tex™ or equivalent material is recommended. Jacket and pants to keep all of you dry are a must. Bring a small pack cover for your daypack. Line your duffel with a large trash bag; pack items in your duffel in smaller Ziploc bags.
Plastic Bags: Plan for wet conditions. We recommend added protection against wet gear by putting everything in both your duffel and day pack inside plastic bags. Wrap your sleeping bag in one. Have one for your socks, one for your underwear, one for shirts, etc.
Fiber and Bowels: Many trekkers suffer from bowel problems due to lack of roughage in trek diets. Consider bringing enough of your favorite fiber supplement (bran, Metamucil) to add a tablespoon daily to your hot cereal or breakfast food.
Day Pack: You will wind up carrying more than you anticipate especially if you have camera gear. The pack should not weigh more than 5 kilos/11 lbs. with gear, unless you plan to bring a lot of heavy camera equipment. Bring a daypack that is comfortable for you, preferably with waist straps. The day pack will need to accommodate: rain gear, water bottle, jacket or sweater, camera gear, and anything else you may want during the day. You will not have access to your duffel during the day.
Pants, Shorts, Tops: Hiking in jeans or cotton pants is highly discouraged. If wet, these become heavy and will be slow to dry. Pants and shirts made out of quick drying, technical fabric are suggested. Short shorts are not appropriate, particularly when visiting temples and monasteries.

Your comfort and safety depend on the adequacy and quality of your equipment.

Read more about trekking gear for treks in Nepal.

Emergency Contact

The best way for family or friends to contact you during the trip is for them to send us an email or telephone us directly. We will know how to contact you based on the planned itinerary:

Crystal Mountain Treks

Attn: Jwalant Gurung

cell: (00-977-1) 98510-31831

phone: (00-977-1) 442-8013, 441-6813

fax: (00-977-1) 441-2647

jwalant@crystalmountaintreks.com

Some important Nepali Words that could be useful on a trek:

Nepali Conversation Basics

Hello/Goodbye. na.ma.ste

How are you? ta.pai.lai kas.to.cha

Excuse me. ha.jur

Please (give me). di.nu.hos

Please (you have). kha.nu.hos

Thank you. dhan.ya.bad

I ma

Yes.(I have) cha

No. (I don’t have) chhai.na

theek.cha

Where? ka.ha

Here ya.ha

There tya.ha

Good/pretty ram.ro

I don’t need it ma.lai cha.hi.na

I don’t have it ma san.ga chhai.na

Wait a minute ek chin par.kha.nos

Language Difficulties

Do you speak English? ta.pai an.gre.ji bol.na sak.nu hun.cha

I only speak a little Nepali. ma.a.li.a.li ne.pa.li bol.chu

I understand. ma bujh.chu

I don’t understand. mai.le bu.jhi.na

Please say it again. phe.ri bha.nu.hos

Please speak more slowly. ta.pai bi.sta.rai bol.nu.hos

Numbers

0 sun.ya

1 ek

2 du.i

3 tin

4 char

5 panch

6 chha

7 sat

8 ath

9 nau

10 das

20 bis

30 tis

40 cha.lis

50 pa.chas

100 ek.say

1,000 ek.ha.jar

Shopping and Services

How much? ka.ti

That’s enough. pugyo

Money pai.sa

Cheap sas.to

Expensive ma.ha.go

Less kam

More ba.dhi

Little bit. a.li.ka.ti

Bank baink

Museum sam.gra.ha.la.ya

Police pra.ha.ri

Tourist office tu.rist a.fis

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