Trekking Preparation Guide

Physical Preparation

3-Month Training Plan

Time Before Trek Cardio Strength Weekend Activity
12-8 weeks 30-45 min, 3x/week (jogging, cycling, swimming) Bodyweight exercises 2x/week (squats, lunges, step-ups) 4-6 hour day hikes with 5kg pack
8-4 weeks 45-60 min, 4x/week (include hills/stairs) Add weight to exercises, focus on legs/core 6-8 hour hikes with 8-10kg pack
4-0 weeks 60+ min, 5x/week (intense intervals) Full body workouts with trekking-specific movements Back-to-back hiking days with full pack (10-12kg)

Altitude Acclimatization Tips

  • Spend 2-3 days at moderate altitude (2000-3000m) before ascending higher
  • Follow the "climb high, sleep low" principle
  • Ascend no more than 300-500m per day above 3000m
  • Drink 4-5 liters of water daily at altitude
  • Consider acetazolamide (Diamox) after consulting your doctor

Essential Gear Checklist

Trekking Equipment Essentials
Footwear
  • Well-broken-in hiking boots (waterproof, ankle support)
  • Camp shoes (lightweight sandals or sneakers)
  • Wool/synthetic blend socks (3-4 pairs)
  • Gaiters (for snow/mud)
Clothing
  • Base layers (merino wool/synthetic, 2 sets)
  • Insulating mid-layers (fleece/down jacket)
  • Waterproof/windproof outer shell
  • Quick-dry trekking pants (2 pairs)
  • Warm hat, sun hat, and buff/neck gaiter
Equipment
  • Backpack (40-50L with rain cover)
  • Trekking poles (collapsible)
  • Sleeping bag (rated to -10°C comfort)
  • Headlamp with extra batteries
  • Water bottles/hydration system (3L capacity)
Health & Safety
  • Comprehensive first aid kit
  • Water purification (tablets/filter)
  • High SPF sunscreen and lip balm
  • Altitude sickness medication
  • Personal medications

Pre-Trek Checklist

2 Months Before Departure

  • Research and select trekking route
  • Book flights and obtain travel insurance
  • Begin physical training program
  • Start breaking in hiking boots
  • Research and book guides/porters if needed
  • Check passport validity (6+ months)

1 Month Before Departure

  • Complete gear purchases
  • Test all equipment on training hikes
  • Obtain necessary vaccinations
  • Apply for visas and permits
  • Arrange currency and credit cards
  • Confirm all bookings

1 Week Before Departure

  • Final gear check and packing
  • Make copies of important documents
  • Confirm airport transfers
  • Charge all electronics
  • Download offline maps and guides
  • Brief family on itinerary

Mental Preparation

Developing the Right Mindset

  • Embrace discomfort: Trekking involves physical challenges - prepare mentally for tough days
  • Practice patience: Altitude, weather, and trail conditions may require itinerary changes
  • Cultivate resilience: Focus on small goals during difficult sections
  • Stay flexible: Be prepared to adapt to changing circumstances
  • Manage expectations: Not every day will have perfect views or conditions

Cultural Preparation

  • Learn basic Nepali phrases (Namaste, Dhanyabad, etc.)
  • Understand local customs (temples, monasteries, homes)
  • Research etiquette for photography of people/religious sites
  • Learn about tea house culture and tipping practices
  • Understand environmental practices (waste disposal, etc.)

Health & Safety

Medical Preparation

  • Consult travel doctor 2-3 months before departure
  • Recommended vaccinations: Hepatitis A/B, Typhoid, Tetanus
  • Altitude sickness prevention plan
  • Dental checkup
  • Prescription medications (with copies of prescriptions)
  • Travel insurance with emergency evacuation coverage

First Aid Kit Essentials

  • Blister treatment (moleskin, Compeed)
  • Diarrhea medication (Imodium, rehydration salts)
  • Pain/fever relievers (ibuprofen, acetaminophen)
  • Antibiotics (consult doctor)
  • Antiseptic wipes and ointment
  • Bandages and tape
  • Antihistamines
  • Electrolyte tablets