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Trekking to Everest Base Camp is one of the most popular challenges in the world, a once in a lifetime experience and one of our most iconic trekking adventures. It is very important that you train and prepare for this epic adventure in the right way. It's time to get Trek-Fit!
Slow and Steady Wins the Race. Getting the pace correct is critical to your success on the Everest Base Camp Trek. This does not mean you can show up unprepared. You need to come fully trained and prepared for this trek.
You need to minimize damage each day on the trail to Mount Everest. Therefore, the pace we move at and heart rate you maintain on this trek is critical. Let all the other people pass you by. You need to keep as low a heart rate as possible. Minimize the the damage to your muscles on a daily basis. Acclimatize slowly and therefore you give yourself the best chance of making it safety to Everest Base Camp and back to Lukla.
Everest is a peak in the Himalaya mountain range, it is located between Nepal and Tibet, an autonomous region of China. At 8,849 meters (29,032 feet), it is considered the tallest point on Earth. In the nineteenth century, the mountain was named after George Everest, a former Surveyor General of India.
On 29 May 1953, Hillary and Sherpa mountaineer Tenzing Norgay became the first climbers confirmed to have reached the summit of Mount Everest.
Mount Everest is located in Nepal. It shares its border with Nepal and Tibet (Autonomous province of China). It lies in the northern part of Nepal in the Himalayan Range.
Its most common Tibetan name, Chomolungma, means "Goddess Mother of the World" or "Goddess of the Valley". The Sanskrit name Sagarmatha means literally "Peak of Heaven". Mount Everest was also previously referred to as Peak XV; it was renamed for Sir George Everest in 1865.
Mount Everest is difficult to get to and more difficult to climb, even with the great advances made in equipment, transportation, communications, and weather forecasting since the first major expeditions in the 1920s. The mountain itself lies in a highly isolated location. There are no roads in the region on the Nepalese side, and before the 1960s all goods and supplies had to be carried long distances by humans and pack animals.
The Himalayan mountains have long been home to indigenous groups living in the valleys. The most famous of these are the Sherpa people. The word "Sherpa" is often used to mean mountain guide, though it actually refers to an ethnic group. The Sherpa have valuable experience in mountain climbing, which they can provide to other climbers. Most climbs of Everest would be impossible without the Sherpas' logistical help and knowledge.
An incredible adventure to the land of the legendary Sherpa and towering Himalayan peaks.
The Everest Base Camp trek is an epic journey that offers breathtaking scenery and rich cultural experiences. It is the world’s most popular trekking trail, not only for its high elevation but also for the hospitality and welcoming faces of the locals.
There are only a couple of steep climbs, lasting about an hour each, and most days involve less than four hours of walking. The thing that makes the EBC trek tough is the altitude. Base Camp is at 5600m (18,373ft) and you will need to spend one or two nights above 5000m (16,404ft).
At 130km (round trip) the trek seems quite long, but if you consider that on a typical guided trek you will only be walking for 9 out of the 12 days, you'll see that you will be covering about 15km per day. If you keep in mind that the average walking pace is about 5km/hour the figure doesn't seem all that high!
That being said, the 15km per day will not be on a paved path that is flat. Rather you will be trekking on quite rocky and sometimes snowy terrain (depending on season and altitude) that is sure to slow down your pace. Altitude is by far the most challenging aspect of the trek and is what makes it more difficult than your average trek of the same length.
It is effectively a long hike at altitude. This being said it is not a tourist trek and it shouldn't be undertaken lightly and without preparation.
It is recommended to consult your doctor before taking on a physical challenge like trekking Mount Everest Base Camp. You should also refer to your doctor before starting any trek related training program.
One of the main concerns travellers have before booking a Mount Everest Base Camp Expedition is altitude sickness. Symptoms of altitude sickness include headaches and nausea, making it the climb more difficult as you get closer to Base Camp. It is very difficult to predict who is or is not vulnerable to altitude sickness and even the most experienced hikers may get it, but precautions may be taken to limit its effects.
The golden rule when hiking at high altitude is to trek high and then descend to sleep low, allowing your body to gradually become accustomed to lower pressure. You should also take the trek slow and steady to keep your respiration rate low and drink much more water than you think you need. Hikers may also choose to use Diamox tablet, a prescription drug, that helps prevent the symptoms of altitude sickness but you should consult a doctor before using this method.
By the time you reach Everest Base Camp, you will have lost almost 50% of the oxygen in the air. The lower levels of oxygen make breathing and any exertion more taxing, making the altitude one of the most challenging aspects of the trek.
Same time, Understanding the medical facilities available along the EBC trek can provide peace of mind and ensure you're prepared for any health-related challenges that may arise.
Your journey to Everest Base Camp typically begins in Kathmandu, Kathmandu boasts several medical facilities, including hospitals, clinics, and pharmacies, where you can address any pre-existing health concerns or obtain necessary medications before embarking on the trek.
Medical Facilities Along the Trekking Route, As you venture into the Everest region, medical facilities become more limited, given the remote and rugged nature of the terrain. However, there are still several medical facilities available along the trekking route, providing essential healthcare services to trekkers and locals alike.
» Khunde Hospital, near Namche Bazaar, Khunde Hospital is one of the highest-altitude medical facilities in the world.
» Pheriche Clinic: Situated in the village of Pheriche, the Pheriche Clinic is a seasonal medical facility operated by the Himalayan Rescue Association (HRA).
» Everest ER: Located at the Everest Base Camp, Everest ER is a medical clinic operated by the Himalayan Rescue Association (HRA) and staffed by volunteer physicians and medical personnel during the climbing and trekking seasons.
Altitude sickness, also known as acute mountain sickness (AMS), is a common concern for trekkers ascending to high altitudes on the Everest Base Camp trek. It's essential to be aware of the symptoms of altitude sickness, including headache, nausea, fatigue, and dizziness, and take proactive measures to prevent and manage its effects.
Gradual ascent: Ascend slowly and allow your body time to acclimatize to the increasing altitude. Adequate hydration: Drink plenty of water to stay hydrated and avoid alcohol and caffeine, which can contribute to dehydration. Rest and acclimatization: Take rest days to acclimatize to the altitude and listen to your body's signals. Medication: Consider carrying medications such as acetazolamide (Diamox) to prevent altitude sickness or ibuprofen for headache relief. Descent: If symptoms of altitude sickness worsen, descend to a lower altitude immediately and seek medical attention if necessary.
In addition to medical facilities, it's essential to be prepared for minor injuries, illnesses, or emergencies while trekking in the Everest region. Carrying a well-stocked first aid kit with essential supplies such as bandages, adhesive tape, antiseptic wipes, pain relievers, blister treatment, and any personal medications is crucial. Additionally, having a means of communication, such as a satellite phone or emergency locator beacon, can facilitate timely assistance in the event of an emergency.
The single best way to prepare for your Everest Base Camp trek is to get out hiking. Find some local trails, hike through your town, or just get out and walk. Get used to long walks. Learn where your body struggles and how far you can push yourself.
(2X per week):
- Hike or take a long walk
- Build up to 5-6 hours with minimal rests
- Choose hilly, uneven terrain whenever possible
- Wear your daypack and slowly increase the weight of its contents to 25lbs over time
Start your hiking practice with a distance that is comfortable to you and then slowly work your way up to walking continuously for 5-6 hours at a time. If you don't have time to walk a longer distance, then walk faster over a shorter distance to elevate your heart rate.
Activities such as running, jogging and rowing all help to improve cardiovascular fitness and can be completed in addition to your walking training. As well as preparing your body for the challenge ahead you will also need to make sure you have all the correct kit required to take on Everest Base Camp and have practiced trekking with it!
Trekking is a natural activity, You'll be trekking and gaining elevation for several hours each day. Help your legs get ready by doing some strength training early.
(2X per week):
- 45 minutes on the treadmill hill setting at a walk or slow job
- 10 minutes stair-stepping machine for at a speed of 30-45 steps per minute
- 5 minutes slow walk with no incline to catch your breath
- Repeat 2-3X
Stay positive and motivated. Trekking to Everest Base Camp can be physically and mentally demanding, so it's important to stay positive and motivated throughout the journey. One way to do this is to set achievable goals for yourself and celebrate each milestone along the way.
Mental toughness is a crucial attribute for any trekker tackling the Everest Base Camp route. Train your mind to stay focused, resilient, and determined, even when faced with adversity. Practice positive self-talk, cultivate a "never give up" attitude, and embrace challenges as opportunities for growth. Remember, it's not just about reaching the destination; it's about the journey and the lessons learned along the way.
Mindfulness and meditation can be invaluable tools for mental preparation. Take time each day to practice mindfulness techniques such as deep breathing, body scanning, and present-moment awareness. These practices can help calm your mind, reduce stress, and enhance your overall well-being, making it easier to cope with the rigors of trekking at high altitude.
Self-care is essential for maintaining your mental and emotional well-being during the Everest Base Camp trek. Prioritize rest, hydration, nutrition, and adequate sleep to keep your mind and body functioning at their best.
Maintaining a positive attitude and a flexible mindset is key to overcoming obstacles and setbacks on the Everest Base Camp trek.
It will help in your entire day hiking and makes your hike smooth and peaceful. It also helps to heal your stress and tired mind. There is so much of individual research claiming that regular yoga and meditation can help cope with simple things.
Yoga:
Yoga combined with stretching exercises and other activities, such as Pilates can be great to develop the flexibility of your body. If you are coming to the mountains, which are home to great knowledge and power of yoga and Hindu culture, it's important you learn something beforehand. Some yoga posters that develop flexibility and stretch your whole body before, and during the trek will be very engaging.
Meditation:
This is probably the only exercise that you will need to be mentally trained for Everest trek. Meditation calms you down in an unbelievable way. It not only develops a sense of positivity but also improves your overall mental and physical health. The habit of meditation before and during the trek allows you to enjoy every moment of the trek with higher energy. Being guided by YouTube videos or expert Gurus for medication can be equally helpful.
Our body finds it difficult to adapt to this new environment suddenly. In such cases, yoga becomes very useful. It helps us to adapt quickly to such an environment. Basic stretching and breathing techniques help you acclimatize to higher altitudes and start the journey. Yoga improves the strength, balance, and flexibility of the body.
The common vaccinations such as tetanus, typhoid, polio and cholera are basically the ones that most people have every 10 years with boosters. They're the ones that we do recommend that you keep up to date. If you're up to date with these, then you shouldn't have any issues in Nepal.
Immunization is stimulate the body's own immune system to protect the person against subsequent infection or disease. Better get consultation from your family/regular doctor and apply the same further.
It is strongly advised to get the best and most comfortable waterproof hiking footwear.
As you will be trekking and navigating a variety of obstacles as well as mud and snow, your shoes or boots should be waterproof. You don't need to buy snow boots if you want to trek to Everest Base Camp during the optimum weather. The sole must also have high traction to effortlessly navigate rocky and mountainous terrain without slipping. Your shoes must be comfortable for you to wear.
Walking is made more challenging by footwear that moves around the heel or ankle. Therefore be sure you get comfortable shoes with toe space. You will want footwear with strong ankle support when trekking. Go to product reviews from reliable sources. Before using the product, carefully read the company's warnings and instructions.
Because you will be wearing the boot for several days, it must be comfortable and well-fitting. Hence, before placing an order, make sure to check your foot size. It is advised to get hiking boots or shoes with strong traction on the bottom, ankle protection, waterproofness, and adequate mobility. Get a full size larger than the size of your typical shoes to make sure there is adequate room between your toes and the front of the boot.
There is no snow on the trekking path till Everest Base Camp during the greatest seasons of the year, which are spring (March, April, and May) and autumn (September, October, and December). You don't need to buy snow boots if you want to trek to Everest Base Camp during the optimum weather. It is strongly advised to get the best and most comfortable waterproof hiking footwear. You need to get snow boots if you intend to visit Everest in December, January, or February. Also, we urge you to carefully study the instructions on footwear for the Everest Base Camp Trek.
Make sure your boots or shoes are comfy and won't cause you any problems when you're walking. A trip can only be enjoyable if you are completely at ease and comfortable from head to toe.
The months of spring (March-May) are considered the best months for Everest Base Camp Trek. In spring, the weather is pretty favorably stable and perfect for high altitude climbing.
May is traditionally the warmest month to visit Everest Base Camp. However, sometimes the warmer temperatures can also bring in more clouds, and heat haze, which obstruct your views. During this time in Nepal, the monsoon is moving north from India, bringing warmer temperatures and potentially more cloud cover.
Trekking to Everest Base Camp is possible throughout the year. Even during the monsoon season at the lower altitude, there will be rainfall but as we ascend higher from Namche Bazaar the possibility of precipitation is very low.
The best time to visit Everest Base Camp is either side of the late-May to mid-Sep monsoon season. Late Sep-Nov and Feb-May are the main trekking months with fairly stable conditions, good visibility and temps at Base Camp getting up to about -6°C. January is the coldest month in Nepal. Temperatures drop below freezing at night throughout the Everest region.
Hence the most popular months for trekking in the Everest region are March, April, May, October and November, as these months are when the conditions are at their best. The spring and the autumn tend to offer reasonable temperatures, clear skies, little-to-no rain, and less chance of problematic snowfall.
During the Everest Base Camp Trek in Nepal, you should try Nepali cuisine with dishes like dal bhat tarkari (lentil soup, rice, and vegetables), momos (dumplings), and tsampa (roasted barley flour). These hearty meals, especially dal, bhat, and tarkari, provide the necessary sustenance for trekking.
Opt for fruits and vegetables rich in vitamins and antioxidants. Dried fruits, apples, oranges, carrots, and leafy greens are lightweight and offer essential nutrients.
Carry energy bars, granola bars, and homemade trail mix with nuts, seeds, and dried fruits. They provide a quick energy boost during breaks.
Dark chocolate serves as a treat and provides a quick source of energy. Its high calorie and antioxidant content make it a great snack.
Enjoy herbal teas like ginger tea or lemon tea to aid digestion and keep warm. They also provide hydration without caffeine.
Most preferred meal is Dal Bhat: This traditional Nepali dish is a powerhouse of nutrition. It includes rice, lentil soup, and various vegetable curries. Sometimes, it comes with a side of pickled vegetables.
"Dal Bhat Power - 24 Hour" is perhaps the most commonly heard phrase in Nepal as it is considered one of the most wholesome meals. Due to the rich source of protein and fiber in lentils and the essential carbohydrates in steamed rice, the Nepali Dal Bhat is a healthy food choice.
Stay Well Hydrated. You need to be drinking water and hydrating prior to the climb. Drinking 4 to 5 liters per day on the trail to Everest.
Acclimatization is a vital process that your body undergoes when you ascend to high altitudes. With every step upwards, the air becomes less dense, meaning there are fewer oxygen molecules per breath. If your body doesn't get enough time to adjust to this reduced oxygen level, it can lead to a potentially life-threatening condition known as Acute Mountain Sickness (AMS).
So mountaineers the world over follow a simple maxim: "climb high, sleep low". The idea is to expose the body gradually to higher and higher altitudes, forcing it to adjust, and then returning back down to sleep and recuperate at an altitude that the body is already used to.
Acclimatization is essentially your body's way of adapting to the decrease in oxygen molecules available at a high altitude. Some of the adjustments your body makes during acclimatization include;
Breathing Rate: As the air's oxygen content decreases with altitude, your body responds by breathing faster to increase oxygen intake.
Hemoglobin Levels: Your body may produce more hemoglobin—the protein in your blood that carries oxygen—to improve the efficiency of oxygen transport from your lungs to other tissues.
Increased Diuresis: High altitudes may cause increased urination, which helps the body maintain appropriate pH levels in the blood.
Metabolic Efficiency: Your body can improve its ability to utilize oxygen more efficiently, reducing the impact of reduced oxygen availability.
It's important to note that acclimatization is a slow process. Everyone's body responds differently, and there's no way to speed up your body's natural acclimatization process. That's why it's crucial to ascend gradually, giving your body enough time to adapt to the new altitude before climbing higher. This is a concept often referred to as "climb high, sleep low", which is crucial in maintaining health and avoiding AMS during high-altitude treks like the Everest Base Camp Trek.
To ensure you acclimatize properly during your Everest Base Camp Trek, your itinerary should include acclimatization days. These are days where you stay at the same altitude or do an acclimatization hike to higher altitudes then descend back to sleep, aiding the acclimatization process.
Namche Bazaar, at an altitude of approximately 3,440 meters (11,286 feet), and Dingboche, at about 4,410 meters (14,469 feet), are two common places where trekkers spend extra nights for acclimatization. These villages are strategically placed along the trail and offer suitable environments for your body to adjust. In Namche Bazaar, you can hike to the Everest View Hotel or Khumjung Village, while in Dingboche, an acclimatization hike to Nangkartshang Peak is common.
Acclimatizing well is not only essential for your health and safety, but it also increases your chances of successfully reaching the Everest Base Camp. It helps you maintain your strength and stamina, and enjoy the trek instead of just struggling through it. Always remember, when trekking in the Himalayas, it's not about speed; it's about sustainability.
Make Sure you Train yourself for the Everest Trek. As more and more people decide that they want to trek to Everest Base Camp, it seems to be opening the doors to people who should NOT be there.
Picking the Correct Equipment for the Everest Trek People are showing up without the proper gear, training or preparations. It is very unfortunate to see how visitors are perceiving the trek. Likewise, it is unfortunate to see how many of the local guides are handling these clients.
Rock Slide Areas The trek to Everest Base Camp is not a technical trail. Therefore, you do not need any previous climbing experience in order to complete the trek. What you do need however, is common sense in the wilderness, great physical conditioning and strength and the ability to listen to those in charge.
Do the Right Training You need to be fit, active and have put in the hours and hours training. In order to be able to walk up and down hills for 13 days in a row, on uneven trails, you have to be physically prepared.
Safety is a fundamental aspect of the trekking experience, intricately linked to and influenced by its challenges;
» Altitude sickness
» Rapid Ascent
» Limited Oxygen
» Overexertion
» Extreme Weather
» Dehydration
» Lack of Medical facilities
» Unstable Communication
» Transportation
» Sun Burn and UV radiation
» Environmental Hazards
» Isolation
» Direct Access to Helicopter Evacuation
» Deep Breathing On The Trail
» Diamox OR Acetazolamide is a medication commonly used to prevent altitude sickness. It helps stimulate ventilation getting you adjusted to higher altitudes at a faster pace. It is recommended to start taking acetazolamide a day before ascent and continue with a dosage of approximately 125mg every 12 hours at higher elevations.
Taking on the Everest Base Camp Trek involves travelling to and from, as well as spending time in, one of the most remote regions on earth. While the trek is not explicitly dangerous itself, it does pose various risks which all need to be considered when deciding on what insurance to buy for the duration of your visit.
Everest Base Camp Trek Insurance is an absolute must for any traveller as even small injuries, such as a sprained ankle, can create a logistical nightmare that proves to be quite costly. Finding the correct insurance policy that covers all events and environments associated with the Everest Base Camp trek.
The biggest difference in buying travel insurance for the Everest Base Camp Trek compared to other holidays is altitude. At the highest point of the trek you will be standing at over 5,500m above sea level, while most travel insurance policies cover only up to 3,000m. As with any mountain trek, accidents remain uncommon but are never completely unavoidable. Once again, remoteness and high altitude can complicate minor injuries, which means that pulling a muscle or cutting yourself on a rock can become serious, fast.
However, your insurance policy should still cover the possibility of helicopter evacuation in the event of serious injury or altitude sickness. You should double check that this is included on top of the standard hospitalization cover.
Be sure to check your itinerary and if it involves any non-standard routes or mountaineering you will have to contact your local mountaineering association in your country for advice on proper mountaineering insurance.
It is a well-known fact that the hygiene standards in Nepal are not up to scratch, so you will want to check that your policy covers hospitalization should you be unlucky and come down with a serious bout of diarrhoea, for example. Some policies will also require you to have various vaccinations before you leave based on your country of origin, so be sure to check before you depart!
Nowadays travel insurance always covers lost or stolen baggage but usually only up to a certain value. As you will be carrying fairly expensive and vital gear such as hiking boots, sleeping bags and thermal jackets, you should check with the insurance provider as to how much they will cover. A good tip when travelling to Everest Base Camp Trek is to keep all your valuable items and vital trekking gear in your hand luggage. Also, make sure to wear your boots. In that case, if there is a mishap with your bags you can replace the cheaper items and still crack on with the trek!
Most policies will cover cancelled flights to and from Kathmandu, but because the trek involves a domestic flight to Lukla you should check with your policy provider if they cover cancellation of those flights in addition to the international ones. If you have booked with a tour operator the internal flight will be bundled into the full tour price and should therefore be covered if the tour is cancelled.
Getting the right trekking insurance is critical, especially if you're planning on hiking at altitude. Most insurance companies will not insure you above a certain height and they certainly won't provide air support in medical emergencies. If you don't have insurance when trekking in Nepal, not only is your life in jeopardy, but your health and money account will suffer as well. When traveling to Nepal and participating in activities such as trekking, peak climbing, or other adventure activities, you must have travel insurance.
Points to remember while buying Insurance for EBC Trek;
Maximum Altitude You have to make sure that the maximum altitude of your trek is lower than the maximum altitude of the cover. Almost all companies offer hiking or trekking cover but aren't always happy about altitude. In Everest region, for instance, you should look for cover up to at least 6,000m, and for other trekking regions in Nepal, cover should be minimum 5,000 meter, but check your specific route and destination to be sure.
Identified Route Some insurers specify that you will only be covered when trekking at an elevation if you are following a pre-determined route. While you would not want to embark on a route nobody has taken, you would still have to check with the insurance company if they cover the route or not. Such clauses make it very difficult to make a claim. That's why we recommend you to move on and find a new insurance agency.
Trek Duration The more time you spend in the mountains the more chances you will have to hurt yourself (although once you're acclimatized the risks are reduced hugely). Some of the most hardcore treks like the three high passes treks might take longer. That's why make sure that the maximum duration of your trek is still lower than the maximum length of the cover.
24 hours Emergency Complications when trekking, specially at higher elevation, can occur at any given time, day or night – and you will might not be in the same time zone as your insurer. Given this, a policy which does not offer you a 24-hour emergency assistance helpline will not be useful for you. that’s why, when you set off for your hike or trek, make sure you write these contact numbers down along with your policy details and keep them with you all the time.
Before we get to into this it's worth pointing out that in this instance, where your health might depend on a quick, positive response from your insurer, that cheaper is probably not better – pick your insurance based on the policy, not the price. To get the right trekking insurance policy you need to consider your trekking plan is this will dictate what you need from your policy, including:
- What is the maximum height / altitude of your trek; and is there any chance you'll go higher?
- Are you taking a recognised route (such as the Everest Base Camp Trek)?
- Am I already overseas?
- Are you with an organised trekking group or going solo?
- How long is the trek?
This list is a comprehensive Everest Base Camp packing list. It includes the layers you should bring to ensure you’re warm during the climate fluctuations of the Himalayan region, gear to make your trek accessible and comfortable, and supplies to help you have the best experience possible.
Important Documents
Clothing
Trekking Gear & Supplies
Food & Snacks
Toiletries
Additional Supplies
The short answer is yes, you need to take a guide on your EBC trek and not just any guide, but a licensed one. Nepal's government has implemented new regulations that require all trekkers to hire a licensed guide and porter for their journey.
Embarking on the exhilarating journey to Everest Base Camp is a dream for many adventure seekers, but the question of whether to hire a guide or porter often arises. While it's not a strict requirement to enlist their services, recent rules suggest the importance of having a guide or porter for safety reasons.
Porters are your eyes and ears for long-distance treks in high altitudes where your load can be a burden. Porters are attentive to your well-being throughout the trek
