Many people worry that they are not fit enough for long treks, especially in the challenging Himalayan region. However with the right training realistic expectations, and healthy on-trail habits, Himalayan treks is possible for most of healthy hikers. Here are some tips for how to train for trekking in the Himalayas.

START EARLY

You will need to build muscle, endurance and your cardiovascular system. Do no put of training until a month before you leave. It is worth splurging a bit and hiring a trainer who can design a program specifically for what you are doing. If he or she can see you’re hiking Itinerary, even better. They will likely develop a plan that spans several months. Stick with it.

USE A COMBINATION OF EXERCISES

If you choose to develop you own plan (after careful research), use a variety of exercises. Including trail running ensures you will be confident on your feet on uneven terrain. You will also want to include box steps on boxes of varying heights while holding weights. Though you need to build strength to hike 4 to 9 or 10 hours in a day, it is also worthwhile to include sprint intervals, either running or on a bike. This improves your recovery time. Try short bursts of pushing a heavy sled to build your CV system to ensure you don’t feel like throwing up on the trail!! And do not forget your Arms! You should use your trekking poles, and these may give you more of a forearm workout tan you anticipate. Try some triceps extensions, as well as pull ups, rows and dips for your shoulders and back. You will, after all, be carrying a day pack.

STAYING HEALTHY ON TREK

Water is most important part of your hike. Drink at least 3/4 liters of water a day. Ensure yourself you are rehydrating all the time (Dehydration is one of the reason of Acute Mountain Sickness) . Stretch your calves, hips and gluteus any time you stop. This will minimize morning soreness and prevent injury. Bring bio freeze, icy hot, or Tiger Balm for rubbing on sore muscles at night (Tiger Balm is easily available in Kathmandu & Pokhara); these are practically helpful on and behind my knees after steep down hills.  No matter what your diet is at your home, eat on a trail. All the teahouses serve pasta, rice, and pizza. Take an advantage of all those carbs. Avoid having alcoholic liquor especially while going up in the High Altitude.

WHEN YOU FINISH

The work you have done hiking will affect you even particularly painful, as your legs may be very restless for several days. Wear compression socks and try to get an aisle seat so you can walk around. After all this, you will definitely come away with a sense of exactly how strong your body is.

WHAT TO WEAR:

Light clothing is only for short treks up to seven days at altitudes up to 6000ft (1830m) during fall (autumn) from September to November and in spring between March to May. The other months at all altitudes will be cold and at most times the temperatures will be below zero.

Footwear: 

You will need hiking boots with ankle support, sneakers for flat trails, and flip-flops or chappals for use around the camp/lodge.

Clothes:

Shirts, T-shirts (4), blouse, etc., for daywear and a woolen shirt/T-shirts for evenings.

MEN:

Shorts, cotton trousers, jeans, sweatpants (recon-mended), etc.

Undergarments & Socks:

Thermal underwear and inner trousers for the above 7,000 ft. treks. Thick trek socks.

Warm Clothes:

A light sweater, a windcheater or light lined/padded jacket, and a down jacket or parka for above 7000 ft. treks. Woolen thick cap and warm gloves.

Sun / Rain:

Rain gear or umbrella and a sun hat are essential. Global warming has led to freak weather conditions and it has become more and more difficult to predict weather conditions.

Note: Umbrellas are cheap and easily available in Kathmandu.

HOW TO PACK

Note: Sleeping bags can be purchased in Kathmandu. It is even available on hire upon request. However, we request our clients to bring their own sleeping bags because of hygiene.

Key to acclimatization: Is adequate hydration, adequate nutrition & managing personal comfort through adequate layers lead to acclimatization.

Following extracts are taken from “The Wilderness First Responder” by Buck Tilton, director of Wilderness Medicine Institute of NOLS, USA

Dehydration

Without water there would be no life – at least no life, as you know it…

Water puddles inside every one of your cells, and flows through the microscopic spaces between cells. In water, oxygen and nutrients float to all parts of your body, and waste products are carried away. When your kidneys remove waste from your body those wastes have to be dissolved in water. Digestion and metabolism are water-based processes, and water is the primary lubricating element in your joints. You even need water to breathe, your lungs requiring moisture to expedite the transfer of oxygen into blood and carbon dioxide out of blood. Sweat, as mentioned, is mostly water. The water in your blood carries heat from warmer body parts to cooler areas of your anatomy when you are exposed to cold. In short, if aren’t well hydrated, you won’t be able to stay healthy, maximize your performance, or even maintain joy at being outdoors.

The water in your body, the fluid that keeps you alive and active, leaves you at an alarming rate. Estimates vary widely, but an average person at rest on a normal day loses between two and three liters of water. One to one-and-a-half liters rushes out as urine, and another one-tenth liter in defecation. Moisture is lost from act of breathing, more than half a liter per day, and that rate increases in dry winter air.

Then there’s sweat. The fluid lost in perspiration can climb to one to two liters per hour during periods of strenuous exercise. Compared to watching TV all day, one hour of exercise may demand approximately a 50 percent increase in the amount of water your body uses.

Your thirst mechanism that feeling of ”Gosh, I need a drink of water”, doesn’t kick in until you’re about one to one-and-a-half liters low. Down three to four liters can leave your endurance decreased to 50 percent and your oxygen uptake reduced close to 25 percent…

Acclimatization

The medical problems collectively referred to, as “altitude illnesses” is the result of hypoxia, insufficient oxygen in the blood for normal tissue function, a result of the decreased barometric pressure at higher altitudes. When you go up, the barometric pressure goes down, the concentration of oxygen in the air decreases, and the chance of altitude illness climbs.

Since there is a measurable increase in ventilation and decrease in aerobic exercise performance above 4,000 feet elevation, “high altitude” can be said to start at that point. Complications seldom occur, however, below 8,000 feet. In defining terms, consider 8,000 to 12,000 feet as high altitude, 12,000 to 18,000 as very high altitude, and 18,000 plus as extreme high altitude.

The human body will adjust to dramatic changes in barometric pressure, given enough time. Altitude illnesses – which range from mildly disturbing to completely fatal – are determined, primarily, by three factors:

How high the patient goes.

1. How fast the patient attains a specific altitude, and
2. Predisposing factors such as genetics and previous upper respiratory illnesses.
3. Critical to acclimatization is adequate hydration and nutrition.

PREVENTION:

As mentioned earlier, most people will adjust to altitude given enough time. Staged ascent is the key to acclimatization and, therefore, the key to preventing altitude illnesses.

Adequate hydration is critical to the prevention of altitude illnesses. You should drink enough water to keep your urine output clear and copious.

A high calorie diet is essential for the energy needed to ascend and acclimatize.

Avoid respiratory depressants, such as sleeping pills and alcohol.

…But physical fitness prior to ascent is a bonus in the game of safety and enjoyment. Fitness does not, however, protect against acute mountain sickness.

(Friends: this is just to inform you about these important factors that we would be dealing in on the mountain. I know that there would be a lot of questions in your mind – how does one acclimatize, what food is to be taken, what are the early signs and symptoms that would alert me to start taking extra efforts to stay hydrated/acclimatized, etc. etc.)

Dear Guests,
Namaste & warm Greetings from Nepal!!

We are very pleased that you have inquired for your trek with Asiatic Roads. The idea of this hand out is to furnish you with information for your pre-trek preparations.

Firstly, we recommend that you travel light. A good-sized duffel bag with a top length zipper that can lock is best, together with a day pack for carrying personal items on the trek. An extra smaller bag would be handy to carry back your souvenirs after the trip.

AFTER ARRIVAL IN KATHMANDU

1. TREK BRIEFING:
On your arrival in Kathmandu, we will arrange to meet for a pre-trek briefing. Full information on all aspects of your trek, questions and doubts will be discussed. On trek your Sherpa leader (sardar) will give you more details about the route, villages, people and other information regarding the trek.

2. PACKING:
You may leave behind part of your luggage in your hotel or our locker room before the trek, in Kathmandu. All baggage is to be clearly marked and locked. Kindly refrain from carrying or wearing valuables on the trek. You may leave them behind at the safety deposit box at your hotel or with us.

3. HOW TO PACK:
Your clothes and equipment should fall into the following 4 categories:

1. What you are going to leave behind in Kathmandu.
2. What you are going to wear on the trail.
3. What you are going to carry in your day pack.
4. What you would like the porters to carry for you.

Excess clothes and luggage can be stored in your hotel’s storeroom, and valuables in the safety deposit box. Please label your luggage and make sure to take a receipt from the front desk of your hotel for all the things you would like to leave behind while you are away.

ON TREK
1. YOUR STAFF ON THE TRIP:
Will consist of one English speaking Sirdar (Guide) and Assistance Guide or Escort who will be wholly responsible for the execution of the trip once it hits the trail. He will be assisted by Sherpa(s) as necessary.

2. WHAT TO CARRY DURING THE TREK:
Your daypack, preferably waterproof should be light, small and comfortable. All small personal items like toilet paper, water bottle, medicines, extra shirt, light warm wears, rain gear, gloves etc. that may be needed for the days trek should be packed. Your duffel will be carried by porters who may not be with you at all times.

3. MONEY ON TREK:
You may want to buy drinks at wayside shops and souvenirs from the natives. Small change should be carried. As customary, we can help discuss in detail in the pre-trek briefing.

TREK KIT LIST

WHAT TO WEAR:
Light clothing are only for short treks up to seven days at altitudes up to 6000ft (1830m) during fall (autumn) from September to November and in spring between March to May. The other months at all altitudes will be cold and at most times the temperatures will be below zero.

Footwear:
You will need hiking boots with ankle support, sneakers for flat trails and flip-flops or chappals for use around the camp/lodge.

Clothes:
Shirts, T-shirts (4), blouse, etc., for daywear and a woolen shirt/T-shirts for evenings.

MEN: Shorts, cotton trousers, jeans, sweat pant (recon-mended) etc.

Undergarments & Socks:
Thermal underwear and inner trouser for the above 7,000 ft. treks. Thick trek socks.

Warm Clothes:
A light sweater, a windcheater or light lined/padded jacket and down jacket or parka for above 7000 ft. treks. Woolen thick cap and warm gloves.

Sun / Rain:
Rain gear or umbrella and a sun hat is essential. Global warming has led to freak weather conditions and it has become more and more difficult to predict weather conditions.
Note: Umbrellas are cheap and easily available in Kathmandu.

HOW TO PACK

In The Day Pack: In the Duffel Bag:
Sun glasses Towels
Moisturizing/Sun screen lotion Spare batteries
Prescribed medicines Toiletries
Flash light washing soap
Camera and spare film Spare clothes all wrapped in plastic bags
Binoculars-optional
Reading Reference book/Note book
Pencil/Pen / Water bottles/ Trek permits
Toilet paper
Umbrella/rain gear / Sweater

Note: Sleeping bags can be purchased in Kathmandu. It is even available on hire upon request. However, we request our clients to bring their own sleeping bags because of hygiene.

ADDITIONAL ITEMS:
For most treks from mid-November till mid-February and for those above 10,000 ft. /3000 m., in Spring and Autumn, anti-dazzle glasses or goggles with side attachments are recommended and High altitude food supplements (favorite snacks) if necessary.

IMPORTANT NOTE:
In the event of an accident or serious ailment on a trek, helicopter evacuation can be arranged. The helicopter fare with 10% service charge and the hospital/medical charge will have to be cleared before departing from Kathmandu. A risk, release and guarantee form has to be signed before leaving on a trek with us.

INSURANCE:
There are no reliable medical insurance policies in Nepal for foreigners. We strongly recommend you to take comprehensive holiday insurance in your own country covering adventures involving some elements of risk, especially to cover Emergency Helicopter Evacuation.

BOOKS:
Trekking in the Nepal Himalayas by Stan Armington published by the Lonely Planets books provides you comprehensive information on all matters regarding trekking in Nepal
The Trekkers Peaks of Nepal by Bill O’Connor published by Crow Wood press in U.K. provides you with information on all matters regarding climbing peaks in Nepal.
Trekking in Nepal by Toru Nakano published by Allied Publishers gives you some insight into some important trekking areas in Nepal. A map of Nepal is enclosed in the book.

Updating Soon!!!!