Nepal Trip Preparation Information

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What to Expect in Nepal

Nepal will be a completely unique and fascinating experience for first-time visitors and you will notice several distinguishing characteristics of the country and its people. Nepalese are very friendly and enjoyable to be with, and Nepal is generally a safe country to visit, even for women traveling by themselves. The occasional political turmoil is usually more of a nuisance than a threat to travelers in Nepal, so you should have no special concern for your safety unless you are notified of something specifically by iTrekNepal. If you have any concerns about anything you’ve heard or read please contact us.

 Nepal is a relatively under developed country with just basic infrastructure. Many roads are in poor condition, traffic can be chaotic, and sanitation is usually not up to western standards. You should be prepared for a certain level of inconvenience when travelling around the Kathmandu Valley, or between Kathmandu and other towns in Nepal.

As fascinating as the Kathmandu area can be, the farther you venture from the city into the mountains and other remote areas the more you will discover the spirit of Nepal. Be patient and you will discover why Nepal and its people are so revered by visitors from around the world.

Clothing and Gear

iTrekNepal provides all sleeping gear on mountain treks (sleeping bag with fresh liner), and good quality down jackets (small, medium ,large or extra  large sizes are available). You may bring your own sleeping bag and down jacket if you prefer, but be sure that they are rated for the weather conditions to be expected on your trek. A complete list of recommended clothing and gear is available at http://www.iTrekNepal.com/clothing-equipment.php.  You can also purchase gear in Kathmandu, Bhaktapur, or Pokhara at very reasonable prices.

Nepal Visa

When you arrive at Kathmandu airport you will need to pay either USD 25 or USD 40 for a 15 or 30 day visa. After you pay your fee you will then be able to get your visa from the next station at immigration. This can sometimes be confusing so just be aware that there is a two-step process for paying for and obtaining your visa. If you are planning to stay in Nepal more than 30 days you will have to obtain a 90 day visa which costs USD 100. Bring an extra passport photo for your visa application. Visa on arrival payments can be made with a variety of currencies but change is given in USD.

You can also obtain a visa prior to arrival which will save some time on arrival. Visas are free for citizens of SAARC countries and the People’s Republic of China.  Indian passport holders do not require a Nepal visa. Citizens of some countries are only allowed to get Nepal visas prior to arrival so you should check with your Nepal consulate or an on-line source if you are uncertain whether your passport allows you to get a visa on arrival. You passport needs to be valid for at least 6 months after your Nepal planned departure date.

If you are flying via India and will have a long connection time or overnight stay you will need to obtain an Indian visa in order to leave the airport. Indian visas can take up to a few weeks to obtain so plan accordingly.

These procedures were valid as as of January 2013 and are subject to change. You should check before departing for Nepal that you have all the correct documents that are required, as your Nepal visa on arrival acceptance will be your responsibility.

Trekking permits

After confirmation of your trek  booking  you will need to complete some forms forobtaining your trekking permits (TIMS, ACAP and/or  special area permits), and for the records of iTrekNepal. Please bring four extra passport photos for these forms. The cost of all trekking permits is included with your trek.

Vaccinations

It is very important that all your routine vaccinations are up-to-date. In particular, we advise that you make an appointment with your health care professional for immunization against Hepatitis A and Typhoid. The World Health Organization also recommends other vaccinations such as polio and tetanus is up-to-date. Please check with your health professional concerning the status of these vaccinations and any other medical precautions before arriving in Nepal.

Safety in Nepal

Nepal is basically a safe country where visitors do not have to be overly concerned for their physical safety or the security of their belongings. However, it is wise to take a few precautions.

• Bring a lock for your any luggage that you might plan to not have with you for any extended period of time.
• Keep your valuables with you or in a safety box at your hotel.
• While in Kathmandu or Pokhara do not accept help from anyone who is not affiliated with iTrekNepal or one of our suppliers (e.g. hotel personnel) or who cannot be vouched for by your iTrekNepal guide. This is especially true at airports where you might be solicited  by porters or for taxis.
• Keep records/copies of your valuable documents (passports, etc.) in case they are lost or stolen.

iTrekNepal has a secure office where we can store your valuables and documents while you are trekking.

Fitness and trekking preparation

Assuming that you have the basic physical cabability equal to the trek that you have chosen to do, preparing for the trek is fairly straightforward. There are three basic components of preparation – aerobic capacity, strength, and mental attitude.

Aerobic conditioning is important primarily because you will trekking in thin air, up to 40% less than at sea level. With good aerobic conditioning you will be able to better metabolize whatever oxygen is available to you, bringing energy to your leg muscles,. For any trek of a week or longer at altitudes above 3000 meters (10,000 ft.) you should plan on doing at least one hour of aerobic conditioning at least 4 times per week for 2 months or more before your arrival in Nepal. This can be running, cycling (outdoor or stationary), Nordic track, hill climbing, or any exercise that gets your heart rate into the aerobic range (70% of your maximum heart rate) for sustained periods of time.         

Even if you are in good overall physical condition you may not have the right muscles well-conditioned for the kind of trekking terrain you will experience in the Himalayas. Building good leg muscle strength in the gym is helpful but it is also very important that you exercise the exact muscles that you will depend on when you trek. Hiking in hilly areas for at least two hours per day with some weight on your back is the best way to do this. Not only will it make your climbs up steep mountain trails easier and more enjoyable, but even more importantly it will help with the long descents down steep trails. You will not be required to carry a heavy pack during your trek (porters will do this) but trekking with weight will definitely help your overall conditioning.

The biggest challenge of mountain trekking actually is descending. In the gym be sure to focus on building strength in your quadriceps, the muscles that take almost the entire burden going downhill. If you have weak quads you will be likely to step down heavily, possibly leading to ankle, knee and other problems during the trek. Tai Chi is also an excellent exercise for trekkers as it focuses not only on strengthening these muscles but also on technique for stepping lightly and safely. The Tai Chi technique of well-balanced “weightless stepping” is ideal for navigating steep, uneven trail surfaces for many hours per day.

Trekking poles can be very helpful for getting up and down steep slopes and navigating difficult terrain. If you are considering using trekking poles and have not used them before,  you should practice with them before arriving in Nepal. Trekking poles are most effective when you bring as much of your weight as possible over the top of the pole when stepping forward. You should “throw” the pole forward with each step and walk under it to be able to get the most weight over the pole while keep up a steady pace.

Finally, if the going gets tough, keep a positive attitude and think about how good you’ll feel at the end of each day or at the end of your trek when you’ve accomplished your goal. Being positive fuels your body with additional energy for long climbs.

The Trekking Experience

Each person brings unique expectations and capabilities for trekking in Nepal so individual experiences will vary. This is a basic summary of what to expect on your trek.

Each day you will trek from 3 – 7 hours depending on a variety of factors. Some days are relatively easy and some can be very challenging. Depending on the season, weather can be a significant factor, with very cold temperatures or wet weather potentially affecting your trek. Generally however, weather conditions are very favorable during the spring and fall trekking seasons.

Each day you will cover approximately 10 – 15 km (6 – 15) miles on the trail. More importantly you will probably ascend and descend steep slopes, sometimes several times each day so your total altitude gain and loss can be considerable, far more than is indicated for the net altitude gains each day. Be prepared to expend a lot of effort but also to be astounded by the scenery, the local people, and the trekker camaraderie on the trail and in the teahouses.

Most days you will finish your trekking by mid-afternoon and have plenty of free time to rest, read or socialize. We recommend that you bring reading material, a writing journal, playing cards or your favorite game to enjoy during these hours at the teahouse lodge. You can also bring e-books, smartphones and iPods for reading and music. Most teahouses have device recharge facilities (but there may be some cost for recharging).

Local contacts and Airport pick-up

After clearing customs with your luggage at the Kathmandu airport you will exit the terminal.  An iTrekNepal representative will be waiting for you with an identifying sign. If for some reason you do not see your iTrekNepal connection at the airport do not accept assistance from the local drivers at the airport. You should call the ITrek customer service manager (Shree Prasad Koju) at 984-1334375 or (977) 985-0167983. He will insure that you are met and transported directly to your hotel. If you need to make a call at the airport look for the coffee shop kiosks just outside the main terminal and ask a counter person to make the call for you. If you let him know that you are trying to contact iTrekNepal he will understand what is required and should be helpful. You can also call the iTrekNepal office in Bhaktapur at 01-6610670.

 While in the airport baggage claim area porters may try to help you with your baggage. We don’t recommend using their services as they will often try to charge too much for a very minimal service, but if you do choose to use a porter a tip of one or two USD is adequate. Likewise as you exit the airport you may be solicited by taxi drivers before connecting with your iTrekNepal representative. You should decline their services.

Hotel information

Most iTrekNepal guests stay in Bhaktapur at the Vajra Guest House or Hotel Heritage before treks. Classic trek guests usually stay at least some nights at Dwarika’s Hotel, ShangriLa Resort or the Hyatt Regency in Kathmandu after their trek. The staff at these hotels works very closely with iTrekNepal to insure your comfort and enjoyment. You are welcome to also contact your selected hotel for assistance if you have questions or in an emergency.

Guests may upgrade their hotels accommodations, extend their stay and add additional activities to their itinerary, and these accommodations and activities can be arranged even after arrival in Nepal. iTrekNepal can accommodate most special requests. When requesting hotels that are not on our recommended list please be aware that we have selected hotels that we believe offer guests the best experience and overall value in Nepal.

Teahouse lodges

Overnight accommodations on almost all treks are at “teahouse” lodges. These are mountain lodges operated by local families. You will usually have a private room with twin beds and a basic mattress. blanket and pillow, except at the higher altitudes or during peak trekking periods when you might have to share space in the common area of the main lodge building. . iTrekNepal provides sleeping bags to supplement the bedding provided at the teahouses.

The sleeping rooms are usually not heated and most do not have private toilet/bath facilities.At some teahouses, particularly at highaltitudes, the toilet facilities are non-western style with rudimentary sanitation so you should be mentally prepared for these conditions

At many  trekking locations there are lodges with upgraded rooms with heating and attached baths. These are available to our standard guests on an-as available basis for an additional charge, and are included on Classic treks.

Most teahouses have showers (usually with hot water). If no shower is available your porter or guide can bring a bowl of hot water to your room in the morning for light bathing.

Camping

On some teahouse treks camping on certain days is optional either because of crowded lodges or guest preference. All camping and sleeping gear will be provided by iTrekNepal. Meals are usually taken at a nearby teahouse. Please check with your guide prior to your trek if you specifically want the option of camping during a teahouse trek as this requires additional equipment and porters. Guests will need to pay for the additional costs of having camping gear available on teahouse treks. Classic trek guests may request a camping option for no addional cost.

Full camping treks that include private dining and toilet facilities are usually only on specified trekking routes where there are no teahouses. Information about camping treks will be made available to anyone booking one of these treks.

Meals

All regular trek itineraries include the following meals:

• All breakfasts at your hotel before and after the trek
• Three meals a day on the trek (and Chitwan/Bardia safaris).
• On the trek all meals are taken at the teahouses. A menu with several meal choices is available and your guide will help you select your meal and will pay for your meals. While we try to accommodate the appetites of all our guests you might want some additional special items in which case you will have the option of purchasing additional food such as extra desserts yourself.
• Your meals will include tea or coffee or boiled water for drink mixes. Bottled drinks (soda, beer, bottled water) are available for purchase at teahouses.
• Teahouse meals are ordered from a menu. In addition to the popular local meal – dal bhat – which is a vegetarian combination of rice, lentil broth and curry, there are always several other local and international meal selections. Vegetarians will find that there is plenty of hearty food available for their tastes. If you have any food allergies please notify your iTrekNepal representative before your trek so that he can give specific instructions to your trek guide.
• Your guide will usually have some food treats to complement your meals at the teahouses and for snacks while you’re trekking. You can also bring your favorite snacks with you to Nepal  or purchase these before the trek while you’re in the Kathmandu or Pokhara area.

Water

It is essential that you stay well-hydrated throughout your stay in Nepal and especially while trekking in the mountains. You should try to bring your own filter water bottle or other water purification device, including iodine tablets. iTrekNepal maintains a stock of Sport Berkey filter water bottles that are available to our guests for no charge. The Berkey water filtration system is the most effective and convenient we’ve found and we recommend that you purchase one of these or a similar “in-line” filter water bottle.

You can purchase bottled water anywhere in Nepal including at teahouses but we do not recommend this for the expense and ecological problems that plastic water bottles present.

Luggage, packing and storage

Before departure from the Kathmandu area to begin your trek you will have a detailed trek briefing with your guide. He will explain your route and what to expect on the trek. He will also assist you with repacking the gear that you will bring on your trek. You will be able to leave any additional luggage not required for the trek in a secure location at the hotel.

You should plan to limit your trekking gear to a total of 15 kg (33 lbs). New rules for Lukla flights are now limiting checked luggage to 10kg per passenger (5 kg for carry-ons) so keep this in mind if you are going on an Everest trek. We can help you with final packing to stay within these limits.

You should bring a small daypack in which you can carry your personal items and valuables, like cameras, light jacket, etc. Carry-on daypacks should be no more than 5kg (11 lbs) if you are flying to Lukla for an Everest trek.

A detailed list of recommended items to pack for your Nepal visit and trek is available on the iTrekNepal website at www.iTrekNepal.com/clothing-equipment.html .

Laundry service will be available at your hotel but don’t expect this at most teahouses. Try to pack hand-washable, quick-dry garments, especially undergarments.

Electrical connections

There are electrical and internet connections at hotels in Kathmandu, Bhaktapur and Pokhara, and at most of the teahouses. It’s a good idea to bring an extra camera battery, especially for treks lasting more than a week. Also have as much camera memory as possible (large or multiple memory cards) as you won’t be able to download photos if your card is full. You will be able to recharge your camera and other devices at most teahouses but the teahouse may charge for for this as electrical power (and cooking fuel) in the mountains is expensive. Classic trek rooms often have electrical outlets in the room where you can recharge without extra cost.

Electrical outlets in Nepal require either the round 2 prong (European style) or Indian style round 3 plug (with ground) plugs. You should bring plug adaptors for your electrical devices if they are not compatible. Plug adaptors are also easily obtained in Nepal for about USD 2. Electrical current in Nepal is 220 – 240v so you should also have a step-down convertor (transformer) for any devices that have different current (e.g. 110v).

Payments

iTrekNepal is unique in offering several options for payments:

• Pay upon arrival in Nepal with cash or travelers checks (USD, AUD or Euros)
• Pay prior to arrival by  credit card (includes a 4% card processing charge) or bank wire transfer. A secure on-line credit card payment system is available at www.iTrekNepal.com. Pay by personal check (U.S./Canada residents) at least 30 days prior to arrival.
• If you extend your trip or upgrade your servicesyou may make any additional payments in Nepal. We encourage you to make these payments with cash although credit card payments are accepted for certain on-site upgrades.

Money in Nepal

The Nepal rupee (NR) is the local currency used throughout the country. You will be able to exchange your national currency for rupees at banks and other locations in Kathmandu or Pokhara. There are also ATMS in these cities where you can get local currency with a debit card. Credit cards are also accepted at some  shops and restaurants in Kathmandu and Pokhara.

While most of your expenses in Nepal are included in your trek price, there are some expenses that you should plan for. 

• During your time in Kathmandu or Pokhara (while not on a trek) you will be responsible for any meals other than breakfast at your hotel and the welcome dinner. You may also want to explore the town on your own, take taxis, go shopping, etc.  We recommend that each person budget at least USD 20 per day for meals, incidentals and transportation on these non-trekking days as shown in your itinerary. 

• During the trek all of your basic meals (3 per day) are included and the only additional expenses are extra food or bottled drinks. You may also want to purchase souvenirs in the villages that you trek through. We recommend that you budget 10 USD per day for these additional expenses and have at least an extra100 USD available for other contingencies or emergencies. You will need to bring Nepal rupees for any extra expenses on the trek.

   

Tipping

While tips for the trek staff are discretionary you are welcome to offer a tip to your guide and porter. A general guideline is to tip guides USD 8 – 12 per trekking day.

You should not hesitate to tip your porter(s) and other staff, and your guide can help you manage this. A good guideline is to tip a porter about  USD 5 – 10 per day. Your porter or guide will not be offended if you decide to tip more or less than these guidelines.

If you have any questions about tipping anyone after your trek please ask your iTrekNepal representative in Kathmandu and he will assist you with this. You should plan to have enough rupees with you on the trek for tipping your porter but you can tip your guide after returning to Kathmandu or Pokhara. If necessary one of the iTrekNepal office staff can give your tip to your trek guide. 

Cultural tours

All standard iTrekNepal trips include a half-day guided tour of the major cultural attractions in Bhaktapur or Kathmandu, depending on where your hotel is located, or a specified preference for a certain area.  Cultural tours are led by a trained and licensed, English-speaking guide. Entrance fees to some cultural sites are not always included in the trekprice and are approximately USD 15. If you are staying at a hotel in Bhaktapur the USD 15 World Heritage site entry fee is always included with your trek price.

Transportation

Ground transfers

• Upon arrival in Nepal you will be met at the Kathmandu airport by an iTrekNepal representative who will take you to your hotel and will also escort you to the airport for your departure flight. All airport transfer costs (pick-up and drop-off) are included in your trek price.
• Other than airport transfers and cultural tours transportation you will be responsible for the costs of any other trips around the Kathmandu or Pokhara Valley unless specifically included in your itinerary. Your iTrekNepal representative in Kathmandu/Bhaktapur can arrange for taxis.

Domestic Flights

All treks to the Everest region include flights to/from Lukla (except via Jiri which only includes the return flight). Because of weather conditions flights to Lukla can be delayed or cancelled. If a flight change requires an extra day(s) in the Kathmandu area we will arrange a stay for you at a hotel for no additional cost. The hotel used for these extra days may or may not be the same as the one used during your scheduled itinerary. Other meals and activities during that time will be your responsibility. Your guide will make every effort to get you started on your trek as soon as possible and you may be able to accelerate your trekking pace to complete the entire trek itinerary in the remaining time available. This policy also applies to flights to Pokhara for Annapurna treks, though these flights are seldom delayed long enough to disrupt trekking schedules. Occasionally flights to Lukla will be delayed for several days in which case we offer guests the option to re-route their trek itinerary to the Annapurna or other trekking region. If you have to depart Lukla immediately when flights are delayed we will also help arrange a helicopter flight to Kathmandu if these are available. We will let you know the extra cost of a heli flight which can vary considerably depending on the conditions. Please note that flight delays are usually due to the extra precautions being observed by the local airlines to insure safety. 
We encourage guests to schedule an extra day(s) in Nepal as a contingency for these domestic flight delays if you have a fixed date for your international departure flight. Your travel insurance policy should also reimburse costs for missed connection flights.

 International flights

 You are responsible for your international flight arrangements to/from Kathmandu; however our staff in Nepal and the International Office is always available to assist you with flight information and confirmations or changes while in Nepal. Treks are confirmed and your trek departure date is guaranteed when you send us a copy of your Nepal flight itinerary showing the flight and arrival time in Kathmandu. As noted above final confirmation for custom, Classic or larger private group treks requires receipt  of yourdeposit payment.

Please notify us if there are any changes to your international flights. Keep the phone number of the iTrekNepal office and customer service representative available while you’re travelling so you can reach us en route if necessary.

Early return from treks

iTrekNepal trek itineraries have been carefully designed to allow the optimum time for completing the full trek including acclimatization days. However, we understand that trekkers have different capabilities and some prefer to trek at a faster pace. If you finish a trek before the scheduled date we will arrange extra days at a standard quality hotel (with breakfast) at no additional charge. The cost of other meals or any hotel upgrade costs will be your responsibility during the extra days while not trekking.

There will be no refunds given for early returns from treks (fewer than planned trekking days)  unless this contingency has been agreed to in writing before the start of your trek.

Trip cancellations

If you need to cancel any portion of your trek itinerary after arrival in Nepal you may qualify for a partial refund of your payment at the discretion of iTrekNepal. Cancellations for medical or emergency reasons may qualify for a pro rata refund if this is not covered by your trip insurance, while discretionary cancellations do not. We try to be as fair as possible when determining the amount of refunds for cancelled/shortened treks.

Deposits are non-refundable if cancellation is within 90 days of your trek start date. In some cases deposits for cancelled treks may be applied to a future trek.

Medications and first-aid

iTrekNepal is dedicated to insuring your safety throughout your stay in Nepal and especially during your trek. Your guide will carry a first-aid  kit on the trek and can treat simple injuries and minor illness. You should bring any personal medications (prescription) and any generic medications or ointments that you prefer.

Your guide will also carry a supply of Diamox for treating Acute Mountain Sickness (AMS). You guide is trained in recognizing and treating the symptoms of AMS, which may require simply descending to a lower altitude.

For high altitude treks (above 5000 meters) an oxygen bottle may be carried by your trek guide and is available for you if necessary. Let us know if you before the start of your trek if you want us to carry oxygen bottles, which may incur additional cost. Please also discuss with your guide prior to starting your trek any specific concerns or questions you have about AMS or any other physical condition.

Insurance

International Travel

Guests are required to have documented international travel insurance that covers medical costs while in Nepal. We can recommend travel insurance companies that have also been recommended by our previous guests. In particular you should obtain a travel insurance policy that does not exclude mountain trekking (check policy descriptions for specific trekking altitude exclusions). Travelex (www.travelexinsurance.com) is available in many countries and is highly recommended for trekkers visiting Nepal.

Emergency helicopter rescue

Emergency rescue insurance is optional but is recommended for anyone trekking at altitudes above 4000 meters. If helicopter rescue is required you will be responsible for full payment of all costs, or can have these costs covered by a helicopter rescue insurance plan. Ask your iTrekNepal representative for information about policy features and costs. Some international travel insurance companies, including Travelex,  also offer emergency rescue as part of a comprehensive travel insurance policy. You should check whether such policies are available in your country of residence.

Mobile phone service

Mobile phone service is available throughout Nepal including in most trekking areas. You have the option of buying local SIM cards for your personal phone or renting a phone at the iTrekNepal office. Mobile phones or local SIM cards will be provided free of charge to Classic trek guests and anyone on the Best of Nepal itinerary. Let your iTrekNepal representative know if you will be bringing a mobile phone that accepts a SIM card or if you need to use one of the iTrekNepal phones.

Other questions?

If you have any other questions or special requirements please do not hesitate to contact your iTrekNepal representative before arrival or while you are in Nepal.

Have a great trek!

The iTrekNepal team