PREPARING FOR A TREK IN NEPAL

For those of you new to trekking, you have a wonderful experience in store.Trekking is walking, generally on good trails, usually up and down (sometimes 3,000 feet/900 meters a day), carrying only a day pack, through magnificent scenery. The day starts early – often the bulk of the day’s distance is covered before lunch. Lunch is a hot meal served on the trail by the staff. A shorter afternoon hike brings you to camp or your lodge with time to rest, have a cup of tea, take pictures, make journal notes, and wash up before dinner.

Nepal is not like home. It is exotic, it is wonderful, but it is also different. Remarkable elevation changes, different customs and language, new foods, and the many other mysteries and wonders of travel in Nepal are all conditions you must be physically and mentally prepared for. The itinerary may change and you may meet unknown hardships as well as unexpected pleasures. Come with an open mind and a positive spirit.

For all Nepal treks, you should be in good physical shape. Depending on the trek you finally choose, you should be comfortable hiking seven to twelve miles per day on a trail carrying a day pack of about ten pounds.

PHYSICAL CONDITIONING

Remember, the better physical condition you are in, the more you will enjoy your trek. The more you can condition by closely simulating the activities of trekking, the better off you will be.Nothing prepares you for hiking like hiking.

Put together a workout schedule that will enable you to be in top form before your trek. General rule of thumb: Commit to a minimum of 3 months of continual conditioning. Of course, more is better.
Aerobic fitness is a key factor of a comfortable trekking experience; if your body is used to physical exertion, you will be less likely to suffer from exhaustion or injury.
Focus on endurance. Trekking in the Himalayas can require long days of sustained movement. Once or twice per week, try a longer workout to prepare your body for longer distances. If you need guidance, research and follow training programs for 10K or longer races.
Don’t forget strength training. In addition to your aerobic conditioning, use strength training exercises to tone your muscles before your trek in the Himalayas. Using free weights or machines at the gym will build up your strength.
Hike on hills. Trekking in the Himalayas will include many steep ascents and descents, soprepare your body accordingly. At least once or twice per week, make a point to include hills in your daily workout. Alternate between steep hills and gradual inclines. If you can, carry your backpack during these workouts for additional physical conditioning.
Make an effort to do some altitude training. Himalayan treks often include forays into high altitudes, which can affect the body in dramatic ways. Plan several weekend or longer trips to an area of high elevation to get an idea of how your body will react.
REST: Rest days are important. Train hard but allow your body to recover. That includes a couple days of rest every week during training, and before the trek. Rule of thumb is to work up to peak fitness 2 weeks prior to the trek and then gradually reduce your physical effort and rest more.

CLOTHING AND EQUIPMENT

In Kathmandu or on the trek, dress conservatively. Women should avoid tank-tops and shorts (shorts than cover the knees are fine). Summer temperatures (May, June, July and August) in Kathmandu can rise up to 33 C/92 F with humidity in the upper eighties. Crystal Mountain Treks and Grand Asian Journeys will provide you average on-trek temperatures and a recommended clothing list after you book a trip with us.
There have been several incidents of baggage not arriving with the passenger (in the peak season they may take as long as a week to arrive). This is especially the case when your flight to Nepal involves several connections. You can usually replace/rent everything in Kathmandu besides your hiking boots. Wear your hiking boots or hand-carry it. You may also want to include your sleeping bags in you carry-on baggage.
Break in your hiking boots. Aim to wear your hiking boots for at least 20 miles before setting out on a Nepal trek. There is nothing that will ruin a trek faster than blisters caused by too-new boots.