GOOD TO KNOW

Here’s some important info to help you get ready for the 19-day trek to Everest Base Camp. I’ll cover practical tips, the challenges you might face, and key things to consider for a safe and fun experience.

Preparation and Fitness

• Training: Begin training 3-6 months ahead with some cardio like running or cycling. You’ll also want to hike for about 5-6 hours with a 5-10 kg backpack. It’s good to practice on uneven trails to get a feel for what you’ll encounter. Yoga or breathing exercises can help your body adjust to higher altitudes.

• Fitness Level: This trek is doable for anyone with average fitness. You don’t need prior trekking experience, but if you’re not active or over 50, you might want to step up your training. If you can tackle a 15-20 km hike with some elevation, you’re good to go!

• Mental Prep: Be ready for basic accommodations, unpredictable weather, and pace yourself with the group. Keeping a positive attitude and patience will help you deal with fatigue and the altitude challenges.

Altitude and Health

• Altitude Sickness (AMS): This is a big concern once you go above 3,000 m, with Everest Base Camp at 5,364 m and Kala Patthar at 5,545 m. Symptoms include headaches, nausea, and dizziness. The 16-day schedule includes acclimatization days in places like Namche Bazaar and Dingboche to help reduce risks.

• Prevention: Drink plenty of water (around 4-5 liters a day), have high-carb meals, and stay away from alcohol and tobacco. Ascend slowly—no more than 500 m of elevation gain while sleeping each day. You might want to think about taking Diamox, but consult your doctor first. And if symptoms get worse, don’t hesitate to descend.

• Stats: About 50% of trekkers might feel mild AMS; severe cases are pretty rare (only about 1-2%) with the right pacing.

• Health Check: Talk to your doctor if you have chronic conditions affecting your heart or lungs. High altitudes can worsen respiratory issues. It’s smart to carry your medications and a basic first-aid kit.

• Vaccinations: Make sure you’re up to date on Hepatitis A, typhoid, and tetanus. It’s also wise to check for any updates on diseases like dengue in Kathmandu.

Packing Essentials

• Clothing: Layer up! You'll want moisture-wicking base layers, a fleece for warmth, and a waterproof/windproof jacket. A down jacket is good for those higher altitudes. Don’t forget warm gloves, a hat, and sunglasses (to protect against UV rays). Sturdy trekking boots are crucial—make sure they’re broken in before the trek, so skip the new ones.

• Gear: Bring trekking poles to ease the strain on your knees during descents, a 30-40L daypack, a sleeping bag rated for -10°C, and a water bottle or hydration system. A headlamp and UV-protective sunscreen/lip balm are also must-haves. Porters will carry your main bags (10-15 kg).

• Documents: Keep your passport, Nepal visa (either on arrival or online), trekking permits (TIMS card and Sagarmatha National Park entry), and travel insurance that covers high-altitude trekking up to 6,000 m and emergency evacuation.

• Electronics: Pack power banks (no outlets above Dingboche) and a universal adapter. Some teahouses offer Wi-Fi (costing $2-5), but the signal can be weak as you climb higher.

Logistics and Costs

• Guides and Porters: It’s a smart move to hire guides for safety and to learn about the local culture. The recommended ratio is one guide for every 4-10 trekkers, while porters can carry up to 15 kg each. Expect to tip around $10-15 per day for guides and $5-10 per day for porters at the end of the trek.

• Teahouses: Accommodations are basic, featuring shared rooms with twin beds and communal toilets. Meals (like dal bhat, pasta, and momos) will typically set you back about $5-10 each at higher altitudes. Hot showers ($2-5) and charging devices ($1-3) are extra.

• Budget: Plan for around $30-50 per day for teahouse trekking (including meals and lodging). Guided group tours will cost between $1,200 and $2,000 for the 16 days, excluding flights to Nepal, which range from $500 to $1,000 round-trip, and your personal gear.

• Lukla Flight: The flight from Kathmandu to Lukla takes around 30 minutes and costs between $180 and $220 one-way. Keep in mind it’s weather-dependent and often faces delays, so book early and have some buffer days in Kathmandu.

Cultural and Environmental Tips

• Himalayan Sherpa Culture: Be respectful of local customs. Greet people with “Namaste,” ask before you take photos, and respect monastery rules (walk clockwise and don’t wear shoes inside). Support local businesses by buying snacks and crafts.

• Environment: Stick to the trails to prevent erosion, use reusable water bottles (with purification tablets or filters), and always pack out your trash. Try to avoid single-use plastics since waste management options are limited.

• Wildlife: The risk of encountering wildlife is low (think yaks, birds, and maybe some dogs). Just keep your distance from yaks when on narrow paths.

Weather and Seasons

• Best Seasons: The pre-monsoon months (March to May) are ideal for clear skies and beautiful wildflowers, while the post-monsoon months (September to November) offer stable weather and stunning views. Daytime temperatures generally hover between 10-20°C at lower altitudes and can drop to -5 to 5°C at EBC, with nights falling to around -15°C.

• Off-Season: During monsoon (June to August), you’ll deal with rain and slippery trails. Winter (December to February) brings snow and extreme cold, making the trek tougher. You’ll need extra gear and more experienced guides then.

• Weather Risks: Be aware that sudden snow, fog, or strong winds can throw a wrench in your plans. Always check the forecasts through your guides or at teahouses with Wi-Fi.

Safety and Emergency

• Success Rate: With the right prep, about 90-95% of trekkers make it to EBC. Most dropouts happen due to AMS or not being prepared enough.

• Evacuation: Helicopter rescues, which should be covered by good insurance, will cost between $5,000 and $10,000. The closest medical posts are in Namche and Pheriche. Guides often carry oxygen or portable altitude chambers for emergencies.

• Solo Trekking: It’s doable but can be risky without a guide because of navigation challenges and altitude issues. Joining a group can be a safer option.

Unique Experiences

• Highlights: You won’t want to miss the breathtaking views of Everest, Ama Dablam, and Lhotse, the vibrant Sherpa villages, the chants at Tengboche Monastery, and the exhilarating atmosphere of EBC, which is a hub for climbers on the Khumbu Glacier.

• Kala Patthar: This optional hike takes about 2-3 hours from Gorak Shep and offers the best panorama of Everest—totally worth the effort!

• Cultural Bonus: If your timing is right, you might catch vibrant festivals like Mani Rimdu in October or November at Tengboche.

Pro Tips

• Acclimatization: Make sure you don’t skip rest days; they’re crucial for getting used to the altitude.

• Pace: Keep your walking speed slow—conversational is best—to save energy and help with acclimatization.

• Cash: Carry Nepali rupees (NPR) in smaller denominations; expect to have around $300-500 total since there are no ATMs past Namche.

• Backup Plan: Set aside 2-3 extra days just in case you face flight delays or health issues.