Trek Preparation Info

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 Nepal is generally a safe country to visit, even for solo travelers.  You will be invited into homes, offered tea by shop keepers, and asked to visit the family farm of your cab driver, embrace the adventure!

Nepal is a relatively underdeveloped 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

A complete list of recommended clothing and gear items can be found here – https://itrekeverest.com/clothing-equipment/

Nepal Visas

Visas can be arranged on arrival in Nepal.  To obtain a Nepal tourist visa you will need to fill out a Visa on Arrival Form and pay the appropriate fee.

The Nepal visa fees are as follows –

15 days – $30 USD or foreign currency equivalent

30 days – $50 USD or foreign currency equivalent

90 days – $125 USD or foreign currency equivalent

Trekking Permits

Trekking permits vary depending on the destination and our staff will arrange any required trekking permits for you as part of your trek package.

Fitness

There are three basic components of preparation – aerobic capacity, strength, and mental attitude.

Aerobic conditioning is important primarily because you will be 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 keeping 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.

What is a typical trek day like?

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 – 10) 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.

Local contacts and Airport pick-up

About three weeks before your trip starts we will send detailed airport arrival instructions including who will be meeting you at the airport, how to obtain a visa on arrival and any updated regulations that you need to be aware of. We will also provide local contact information at that time.

Hotel Information

We use Deluxe category hotel rooms in Kathmandu in all of our packages. Most trek packages include two nights at the hotel before your trek and one night after you return. If you’d like to arrange extra hotel nights please let us know.  Our package prices are based off double occupancy hotel rooms (either a queen bed or two twin beds) but single rooms can be arranged for an additional fee. 

Teahouses

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. Please note that all teahouse rooms are designed to have two people in them and if you are trekking alone this will often mean that a random person will be assigned to that room with you.  If you are travelling solo or with an odd number of people in your group we will do our best to keep the spare bed empty but this cannot be guaranteed and can be very difficult to do during peak season.  Teahouses charge nothing or very little for the rooms and they make all of their money on the food so that lodge owners like to see all of the beds full.  

On the Everest Basecamp trek we will provide attached bathrooms in Lukla, Phakding and Namche Bazaar.  Above Namche attached bathrooms are rare (or non-existent) and cannot be guaranteed.  In the event that one is available they can be arranged for an additional fee.  Please bring extra rupees for these types of upgrades.

Most teahouses have showers (usually with hot water). If no shower is available your porter or guide can bring a bowl of hot water for a bucket bath.

Meals

Your trek package will include breakfast at your hotel in Kathmandu and three meals per day (B,L,D) while on the trek.

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. Your meals will include tea or coffee or boiled water for drink mixes. Bottled drinks (soda, beer, bottled water) are also available for an extra cost.

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. 

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 water filter, Steri-pen or other water purification device. Boiled water is also available in the teahouses.

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.

Charging & Wifi

Wifi will be available at hour hotel in Kathmandu and at most teahouses along the trek.  Along the trek there will be an extra charge to use wifi at most teahouses, usually $2-$3.  The connection is usually slow and sometimes it will be down.  Plan to be mostly offline for the duration of your trip with the occasional post or email if you’re lucky. Alternatively you can purchase a SIM card inexpensively in Kathmandu which surprisingly works along most trekking routes, including Everest Base Camp. You’re mobile phone will need to be “unlocked” from any carrier to use a different SIM card.

Most teahouses will have charging facilities available for an additional fee of around $2.  It’s not always convenient and sometimes the power strip will be full of other guests devices. A good alternative is to bring a back-up battery bank that has the capacity to charge your items a few times along the trek.  You’ll be able to fully charge it in Namche Bazaar which should last most people than entire trek with moderate usage.

Money in Nepal

The Nepal rupee (NPR) 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. For convenience we recommend simply using your debit card at one of the ATM’s to withdraw cash, just be sure to notify your bank in advance that you’ll be travelling internationally.

Tipping

You’ll likely hear a lot of conflicting information about tipping in Nepal.  Traditionally tipping was not part of Nepali culture. Of course this has changed quickly with the increase in tourism and now it has become the norm. A general guideline is to tip guides USD 10-12 per trekking day and porters USD 8-10 per trekking day.  This is the total amount, divided by your group. Your guide or porter will not be offended if you decide to tip more or less than these guidelines. This is done at the completion of your trek.

The guides tip is generally split between the group and the porters tip will be split between the two people they are carrying gear for. Of course larger groups require more work for the guide so that should also be taken into account.  The guideline above would be fine for a group of 2-3 trekkers but if there are 10 people you may want to consider leaving a bit more for the guide.

For example on a 10 day trek a good tip for the guide might be $100 (at $10/day) and with a group of 3 this would be approximately $33 each. If there was a larger group of say 10 people it will be more work for the guide (he orders your food, makes room arrangements etc) so you might consider leaving a bit more, maybe $200 (at $20/day), when split between 10 people it would be $20 each.

The easiest time to tip your porter will be at the end of your trek before you return back to Kathmandu so you should plan accordingly.  Your guide will typically accompany you back to Kathmandu so you’ll have an opportunity to tip them there.  You can also provide the tips to any of our ground staff who will be happy to deliver it to your guide or porter.

Transportation

Upon arrival in Nepal you will be met at the Kathmandu airport by an iTREK Everest representative who will take you to your hotel and will also escort you to the airport for your departure flight. All airport transfer costs both international and domestic (pick-up and drop-off) are included in your trek price.

Domestic Flights

All treks to the Everest region include flights to/from Lukla. 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.

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. Usually 1-2 day delays can be absorbed into the schedule without a problem.  Quite often when planes are grounded helicopter flights will still be available at an cost extra.  The price can vary considerably based on demand but a typical one-way helicopter flight from Kathmandu to Lukla would cost $500 per person and we would refund your outbound Lukla flight cost ($150) so you would only need to pay the difference of approximately $350. This is a decision you can make at the time and we will only arrange a helicopter for you with your approval.

We encourage guests to schedule an extra day(s) in Nepal as a contingency for these domestic flight delays if possible. Your travel insurance policy should also reimburse costs for missed connecting flights if for some reason you are not able to return in time to get on your international flight. However the international carriers in Nepal are very accustomed to these delays and will often let you change your flight for a small fee (often no fee).

International Flights

You are responsible for your international flight arrangements to/from Kathmandu; however our staff in Nepal are 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. 

Medications and First Aid

iTREK Everest 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.

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.

Vaccinations

To enter Nepal now you must either be fully vaccinated against Covid or provide a negative PCR test certificate taken with 72 hours of arrival. Most doctors will also recommend vaccination against Diptheria, Hepatitis A, Tetanus & Typhoid. Many countries in the world provide the Tdap vaccine as part of its standard vaccine protocol so there’s a good chance you’re already vaccinated against Tetanus and Diptheria.

Typhoid and Hep A is spread through poor sanitary practices, usually cooks preparing food with unwashed hands, and you can minimize your chances of getting this by sticking to certain dishes.  For example Dal Bhat is the national dish of Nepal and it can be found everywhere.  It is cooked in a pressure cooker at extremely high temperatures and served with a stainless steel ladle. In other words, there aren’t hands touching it before it arrives at your table.  If you want to be safe with food you should stick to Dal Bhat as often as possible.  You will hear many guides in Nepal say “Dal Bhat Power, 24 Hour!”.

If you will be travelling to the jungle regions of Nepal south along the Indian border you may also consider a malaria vaccine.

Please check with your health professional concerning the status of these vaccinations and any other medical precautions before arriving in Nepal.

Insurance

Guests are required to have documented international travel insurance that covers medical costs while in Nepal.  You can find more information about travel insurance here – https://itrekeverest.com/travel-insurance/