02. GETTING READY
“A bucket list is an invitation to dream bigger”
Pic: Taboche - the holy mountain from Memorial peak (Apr 2023)
Getting ready for the Everest Base Camp trek involves three important things: physical fitness, taking care of your health, and having the right gear and equipment. Let's break it down:
Physical fitness:
In the words of our guide, EBC Trek is 80% Mental and 20% Physical. Having said that, you still need a high level of endurance and strength to be able to successfully complete the Trek. This involves being able to hike for 7-8 hours a day over multiple days, tackling steep inclines for extended periods while carrying a backpack weighing up to 8 kilograms. Additionally, you must be prepared to cope with the challenges of high-altitude environments, where oxygen levels are significantly lower, particularly above the tree line.
We started focussed training about 3 months before the Trek. There were three key areas where focussed during our training - Advanced Cardio, Knee strengthening and Lower Back strengthening.
One hour of intense Cardio at least 5 times a week for 3 months prior to EBC trek, combination of Treadmill with 15 degree incline, vigorous swimming combined with knee and lower back routines. Getting used to hiking shoes and hiking poles is also a big plus. I used the same gear during my training which I found invaluable during the actual trek.
Health Management:
Understanding and effectively managing the health implications of trekking at higher altitudes is of utmost importance. Altitude sickness, also known as acute mountain sickness (AMS), is a common concern faced by trekkers in such environments. AMS occurs when the body is exposed to low oxygen levels at high altitudes, typically above 10,000 feet. Given that a substantial portion of the Everest Base Camp trek takes place above this threshold, it is crucial to take precautions. As you ascend to higher altitudes, the decreasing oxygen levels put extra strain on your body's functions, making it progressively more challenging, particularly beyond the tree line at around 14,000 feet. Altitude sickness can be severe and, in some cases, life-threatening, leading to helicopter evacuations. To minimize the risk, it is advisable to take preventive measures.
We were recommended a medicine (Diamox) for preventing high altitude sickness. However, we didn’t take Diamox until Lobuche (5030 Mts) where I felt symptoms of altitude sickness. As we started from Memorial peak towards Lobuche, I experienced severe headache and dizziness. My sleep cycle was also disturbed, I do not recall sleeping more than 2 hours in Lobuche and Gorakshep. I lost my appetite and for the last two days could not eat anything substantial.
Based on my experience, I would recommend following to avoid altitude sickness.
Diamox and Garlic soup: It is advisable to consult with your physician before taking any medications. Diamox is commonly prescribed as a preventive measure against altitude sickness. It is recommended to start taking Diamox one day before the trek, following medical advice. Garlic soup, often referred to as Nepali Diamox, is known to have natural properties that can help with acclimatization. Incorporating it into your diet at least two weeks before the trek and continuing throughout the journey may provide additional benefits. However, it's important to note that these measures should be discussed with a healthcare professional.
Trek at a slow and steady pace: One of the key factors in preventing altitude sickness is maintaining a slow and steady pace during the trek. Rushing or pushing yourself too hard can increase the risk of experiencing AMS. It is essential to allow your body enough time to adjust to the changing altitudes gradually. This gradual acclimatization is crucial for a safe and successful trek.
Pic: Me at memorial peak without balaclava
Balaclava face mask for protection: The Everest Base Camp trek exposes you to cold and dry air, particularly at higher altitudes. To protect yourself from these harsh conditions, it is recommended to invest in a good-quality balaclava face mask. A balaclava covers your head, neck, and face, providing insulation and preventing direct exposure to cold air. Wearing a balaclava can help minimize the risk of developing altitude sickness symptoms triggered by exposure to extreme weather conditions, such as strong winds. I took out my mask on Memorial peak which was very windy and right after that I started experiencing AMS symptoms.
Pic: Milestone at Lobuche
Hydration: Staying hydrated is essential throughout the trek. Proper hydration helps your body cope with the physical demands of trekking at high altitudes. Carry a sufficient supply of water or other hydrating beverages and make sure to drink regularly. Dehydration can worsen the symptoms of altitude sickness, so it's important to maintain good hydration levels.
By incorporating these additional considerations into your preparations, you can further mitigate the risks associated with altitude sickness and ensure a safer and more enjoyable Everest Base Camp trek. Remember to consult with professionals, follow their guidance, and prioritize your health and safety at all times.
Health Management:
Understanding and effectively managing the health implications of trekking at higher altitudes is of utmost importance. Altitude sickness, also known as acute mountain sickness (AMS), is a common concern faced by trekkers in such environments. AMS occurs when the body is exposed to low oxygen levels at high altitudes, typically above 10,000 feet. Given that a substantial portion of the Everest Base Camp trek takes place above this threshold, it is crucial to take precautions. As you ascend to higher altitudes, the decreasing oxygen levels put extra strain on your body's functions, making it progressively more challenging, particularly beyond the tree line at around 14,000 feet. Altitude sickness can be severe and, in some cases, life-threatening, leading to helicopter evacuations. To minimize the risk, it is advisable to take preventive measures.
We were recommended a medicine (Diamox) for preventing high altitude sickness. However, we didn’t take Diamox until Lobuche (5030 Mts) where I felt symptoms of altitude sickness. As we started from Memorial peak towards Lobuche, I experienced severe headache and dizziness. My sleep cycle was also disturbed, I do not recall sleeping more than 2 hours in Lobuche and Gorakshep. I lost my appetite and for the last two days could not eat anything substantial.
Based on my experience, I would recommend following to avoid altitude sickness.
Diamox and Garlic soup: It is advisable to consult with your physician before taking any medications. Diamox is commonly prescribed as a preventive measure against altitude sickness. It is recommended to start taking Diamox one day before the trek, following medical advice. Garlic soup, often referred to as Nepali Diamox, is known to have natural properties that can help with acclimatization. Incorporating it into your diet at least two weeks before the trek and continuing throughout the journey may provide additional benefits. However, it's important to note that these measures should be discussed with a healthcare professional.
Trek at a slow and steady pace: One of the key factors in preventing altitude sickness is maintaining a slow and steady pace during the trek. Rushing or pushing yourself too hard can increase the risk of experiencing AMS. It is essential to allow your body enough time to adjust to the changing altitudes gradually. This gradual acclimatization is crucial for a safe and successful trek.
Pic: Me at memorial peak without balaclava
Balaclava face mask for protection: The Everest Base Camp trek exposes you to cold and dry air, particularly at higher altitudes. To protect yourself from these harsh conditions, it is recommended to invest in a good-quality balaclava face mask. A balaclava covers your head, neck, and face, providing insulation and preventing direct exposure to cold air. Wearing a balaclava can help minimize the risk of developing altitude sickness symptoms triggered by exposure to extreme weather conditions, such as strong winds. I took out my mask on Memorial peak which was very windy and right after that I started experiencing AMS symptoms.
Pic: Milestone at Lobuche
Hydration: Staying hydrated is essential throughout the trek. Proper hydration helps your body cope with the physical demands of trekking at high altitudes. Carry a sufficient supply of water or other hydrating beverages and make sure to drink regularly. Dehydration can worsen the symptoms of altitude sickness, so it's important to maintain good hydration levels.
By incorporating these additional considerations into your preparations, you can further mitigate the risks associated with altitude sickness and ensure a safer and more enjoyable Everest Base Camp trek. Remember to consult with professionals, follow their guidance, and prioritize your health and safety at all times.
Trekking Gears:
We learnt it the hard way.
When preparing for Ever's Best Camp, there are three important factors to consider for your packing list:
Hiking Gear: The hiking gear you need will vary depending on whether you are below or above 4000 meters. For elevations below 4000 meters, you should look for hiking boots, hiking poles, a backpack (around 30 to 45 liters), a water system (either a hydration pack or water bottles), and some on-the-go snacks.
Rapid Climate Changes: Be prepared for rapid climate changes throughout the day. Nights can be extremely cold, mornings a little warmer, and by the end of the day, it could become cloudy with a chance of rain. To adapt to these changes, layering is key. Start with a dry-fit base layer made of merino wool, which dries quickly without washing. Add a middle layer and a top layer, with the top layer being a down jacket that can withstand temperatures as low as -20 to -25 degrees Celsius. Additionally, pack a warm hat, gloves, and a quality waterproof shell for protection from rain.
Weight Constraint: You are allowed to carry only two bags. The first bag, weighing around 10 kg, will be carried by a porter, while the second bag is your backpack, typically weighing about 5 kg. This backpack should contain your daily essentials.
With these considerations in mind, I have broken down the packing requirements in 4 buckets. Hiking gear, Resting gear, Toiletries and Medical kit, Electronics & Gadgets.
Hiking gear:
Hiking Clothing: Pack a dry-fit base layer made of merino wool, which helps regulate moisture and keep you dry. Include a middle layer for insulation, a down jacket for warmth in temperatures as low as -20 to -25 degrees Celsius, a warm hat, gloves, and a waterproof shell or raincoat to protect against rain.
Hiking Boots: Invest in a sturdy pair of hiking boots, as they are the most essential item for your trip. Make sure to break them in well before the hike to avoid discomfort and blisters.
Hiking Poles: Carry hiking poles to provide stability and support, especially when going uphill or downhill. They can help reduce strain on your joints and improve balance.
Backpack: Choose a lightweight backpack with waist straps for added comfort and support. Aim for a capacity of around 30 to 45 liters to accommodate your essential gear.
Water System: Staying hydrated is crucial during your hike. Consider either a hydration pack, which allows you to continuously sip water while walking, or water bottles that can be easily accessible from your backpack's side pockets.
Snacks: Pack some energizing snacks to keep you fueled throughout the hike. Choose lightweight and nutritious options such as trail mix, energy bars, or dried fruits.
Resting gear:
Sleeping Bag: As mentioned earlier, choose a high-quality sleeping bag suitable for cold temperatures. Look for one with a temperature rating that can withstand -20 to -30 degree centigrade temperatures. Ensure it is lightweight, compact, and provides ample insulation. These are available for rent in Kathmandu at reasonable prices.
Relaxing and Sleeping Clothes: Pack a set of comfortable clothes specifically for relaxation and sleeping. Opt for lightweight, moisture-wicking fabrics that provide warmth and breathability. This could include thermal base layers, cozy pants, and a comfortable top or sleepwear.
Camp Shoes or Sandals: After a long day of hiking, it's refreshing to give your feet a break from hiking boots. Pack a pair of lightweight camp shoes or sandals that are comfortable, easy to slip on and off, and provide ventilation for your feet.
Pic: Packing in process (Apr 2023)
Toiletries and Medical kit:
Most of the tea houses have basic amenities and hence it's essential to consider your personal toiletries needs and basic medical kit for packing. Here's a list of recommended items:
Toiletries:
Water purification tablets: You can buy these tablets at medical shops or in Kathmandu.
Biodegradable Soap: Choose a biodegradable soap to minimize your impact on the environment.
Toothbrush and Toothpaste: Opt for travel-sized toothbrush and toothpaste for oral hygiene.
Quick-Dry Towel: Pack a lightweight and quick-drying towel for personal hygiene and drying off.
Hand Sanitizer: Carry a small bottle of hand sanitizer for maintaining hand hygiene.
Wet Wipes: These are useful for freshening up and cleaning when water is not readily available.
Sunscreen: Protect your skin from the intense Himalayan sun with a broad-spectrum sunscreen (SPF 30 or higher).
Lip Balm: Keep your lips moisturized and protected from dry and cold conditions.
Toilet Paper: Carry a small roll of toilet paper or tissue as it may not be readily available along the trail.
Medical Kit:
Band-Aids and Adhesive Dressings: For treating minor cuts, blisters, and abrasions.
Blister Treatment: Moleskin or blister plasters for prevention and treatment of blisters.
Pain Relievers: Include over-the-counter pain relievers like ibuprofen or acetaminophen.
Anti-Inflammatory Medication: Consider including anti-inflammatory medication for pain relief and inflammation reduction.
Antihistamines: For allergy relief or insect bites/stings.
Oral Rehydration Salts: To replenish electrolytes in case of dehydration or diarrhea.
Personal Medications: Bring any necessary prescription medications you require.
Diamox (Acetazolamide): Consult with a healthcare professional regarding the use of Diamox for altitude sickness prevention.
Thermometer/Oximeter: Pack a digital thermometer to monitor your body temperature and oxygen level if needed.
Electronics & Gadgets:
Availability of power is limited on the Trek and hence make sure to strike a fine balance between staying connected and enjoying nature. One of the learnings we had was to keep all battery powered devices and power banks insulated from cold reduce the fast discharge. Below are some of the common gadgets to carry on the trek - Smartphone, Portable Charger/Power Bank, Camera, Headlamp or Flashlight, Travel Adapter.
Remember to pack only the essential gear to minimize the weight and volume of your backpack. Prioritize lightweight, compact, and durable options that will contribute to your overall comfort while trekking to Everest Base Camp.
When preparing for Ever's Best Camp, there are three important factors to consider for your packing list:
Hiking Gear: The hiking gear you need will vary depending on whether you are below or above 4000 meters. For elevations below 4000 meters, you should look for hiking boots, hiking poles, a backpack (around 30 to 45 liters), a water system (either a hydration pack or water bottles), and some on-the-go snacks.
Rapid Climate Changes: Be prepared for rapid climate changes throughout the day. Nights can be extremely cold, mornings a little warmer, and by the end of the day, it could become cloudy with a chance of rain. To adapt to these changes, layering is key. Start with a dry-fit base layer made of merino wool, which dries quickly without washing. Add a middle layer and a top layer, with the top layer being a down jacket that can withstand temperatures as low as -20 to -25 degrees Celsius. Additionally, pack a warm hat, gloves, and a quality waterproof shell for protection from rain.
Weight Constraint: You are allowed to carry only two bags. The first bag, weighing around 10 kg, will be carried by a porter, while the second bag is your backpack, typically weighing about 5 kg. This backpack should contain your daily essentials.
With these considerations in mind, I have broken down the packing requirements in 4 buckets. Hiking gear, Resting gear, Toiletries and Medical kit, Electronics & Gadgets.
Hiking gear:
Hiking Clothing: Pack a dry-fit base layer made of merino wool, which helps regulate moisture and keep you dry. Include a middle layer for insulation, a down jacket for warmth in temperatures as low as -20 to -25 degrees Celsius, a warm hat, gloves, and a waterproof shell or raincoat to protect against rain.
Hiking Boots: Invest in a sturdy pair of hiking boots, as they are the most essential item for your trip. Make sure to break them in well before the hike to avoid discomfort and blisters.
Hiking Poles: Carry hiking poles to provide stability and support, especially when going uphill or downhill. They can help reduce strain on your joints and improve balance.
Backpack: Choose a lightweight backpack with waist straps for added comfort and support. Aim for a capacity of around 30 to 45 liters to accommodate your essential gear.
Water System: Staying hydrated is crucial during your hike. Consider either a hydration pack, which allows you to continuously sip water while walking, or water bottles that can be easily accessible from your backpack's side pockets.
Snacks: Pack some energizing snacks to keep you fueled throughout the hike. Choose lightweight and nutritious options such as trail mix, energy bars, or dried fruits.
Resting gear:
Sleeping Bag: As mentioned earlier, choose a high-quality sleeping bag suitable for cold temperatures. Look for one with a temperature rating that can withstand -20 to -30 degree centigrade temperatures. Ensure it is lightweight, compact, and provides ample insulation. These are available for rent in Kathmandu at reasonable prices.
Relaxing and Sleeping Clothes: Pack a set of comfortable clothes specifically for relaxation and sleeping. Opt for lightweight, moisture-wicking fabrics that provide warmth and breathability. This could include thermal base layers, cozy pants, and a comfortable top or sleepwear.
Camp Shoes or Sandals: After a long day of hiking, it's refreshing to give your feet a break from hiking boots. Pack a pair of lightweight camp shoes or sandals that are comfortable, easy to slip on and off, and provide ventilation for your feet.
Pic: Packing in process (Apr 2023)
Toiletries and Medical kit:
Most of the tea houses have basic amenities and hence it's essential to consider your personal toiletries needs and basic medical kit for packing. Here's a list of recommended items:
Toiletries:
Water purification tablets: You can buy these tablets at medical shops or in Kathmandu.
Biodegradable Soap: Choose a biodegradable soap to minimize your impact on the environment.
Toothbrush and Toothpaste: Opt for travel-sized toothbrush and toothpaste for oral hygiene.
Quick-Dry Towel: Pack a lightweight and quick-drying towel for personal hygiene and drying off.
Hand Sanitizer: Carry a small bottle of hand sanitizer for maintaining hand hygiene.
Wet Wipes: These are useful for freshening up and cleaning when water is not readily available.
Sunscreen: Protect your skin from the intense Himalayan sun with a broad-spectrum sunscreen (SPF 30 or higher).
Lip Balm: Keep your lips moisturized and protected from dry and cold conditions.
Toilet Paper: Carry a small roll of toilet paper or tissue as it may not be readily available along the trail.
Medical Kit:
Band-Aids and Adhesive Dressings: For treating minor cuts, blisters, and abrasions.
Blister Treatment: Moleskin or blister plasters for prevention and treatment of blisters.
Pain Relievers: Include over-the-counter pain relievers like ibuprofen or acetaminophen.
Anti-Inflammatory Medication: Consider including anti-inflammatory medication for pain relief and inflammation reduction.
Antihistamines: For allergy relief or insect bites/stings.
Oral Rehydration Salts: To replenish electrolytes in case of dehydration or diarrhea.
Personal Medications: Bring any necessary prescription medications you require.
Diamox (Acetazolamide): Consult with a healthcare professional regarding the use of Diamox for altitude sickness prevention.
Thermometer/Oximeter: Pack a digital thermometer to monitor your body temperature and oxygen level if needed.
Electronics & Gadgets:
Availability of power is limited on the Trek and hence make sure to strike a fine balance between staying connected and enjoying nature. One of the learnings we had was to keep all battery powered devices and power banks insulated from cold reduce the fast discharge. Below are some of the common gadgets to carry on the trek - Smartphone, Portable Charger/Power Bank, Camera, Headlamp or Flashlight, Travel Adapter.
Remember to pack only the essential gear to minimize the weight and volume of your backpack. Prioritize lightweight, compact, and durable options that will contribute to your overall comfort while trekking to Everest Base Camp.
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