How to Prepare for Trekking in Nepal

• 27 Dec 2024
• Hillary Treks

Trekking in Nepal is more than just hiking through the off-the-beaten trails surrounded by lush greenery and majestic Himalayas. It is a journey to a place that you are unaware of. It will take you out of your comfort zone and put you in an unfamiliar situation. Amidst the topography of the unknown, you will spend your next few days. In addition to that, you will have to walk daily for 6-7 hours. All these are a step-by-step process that starts with preparation, But how to prepare for trekking in Nepal? 

Trekking in Nepal often involves long and strenuous preparation. There are a bunch of minute aspects that you have to take care of. When planning a trek, you must consider various things ranging from location and seasons to budgets, guides, gear, and accommodations. If you are confused about what to look into and exclude, this article is for you. Here, we have provided a list of things you must take care of for your upcoming trek. And, if you don’t want to go through all the preparation hassle, we have also provided a solution.

Preparing for a Trek in Nepal

Separate Your Budget

Trekking in Nepal is affordable. But that doesn’t mean it doesn’t require budgeting. You don’t want to spend recklessly. Permits, food, accommodations, guides, porters, gear, and transportation are the major areas that you will be spending on. The costs for permits are fixed, meaning you must pay the price set by the government. Besides that, the expenditure on gear depends upon seasons and your personal preferences. Traveling to the starting point of the trek by bus is generally cheaper than flying.

If you plan a mid-range trek, your approximate daily expense would be USD 80 to USD 100. For luxury treks, the prices will be higher, quickly crossing USD 150 a day. The expenses also depend upon the trek you choose. For example, any Himalayan trek would be more expensive than treks to the lower regions. Here are the popular trek packages at Hillary Step Treks with the prices; 

Note that the prices above don’t include

• International airfare, 
• Visa Fees
• Accommodations and Meals in Kathmandu
• Travel and Health Insurance
• Emergency Helicopter Rescue Insurance
• Any form of soft or hard table drinks like tea/coffee, coke, Fanta, beer, or water. 
• Internet on the trek 
• Trekking gears 
• Tips for guides and porters

Choose Your Trek

Nepal has treks for all levels of trekkers ranging from easy Poon Hill trek to relatively more arduous EBC trek. Each trekking destination has its unique appeal. Each offers something that others don’t. It is essential to choose the right destination to get the most out of the trek. Here are some factors you need to consider before selecting the proper trek.

• Fitness Level- Some treks demand you to be mentally and physically fit, while others are doable on a regular fitness level. 
• Trek Duration- The duration you choose must match your schedule and availability. 
• Altitude- Be aware of potential altitude sickness. So, pick a trek with a manageable elevation. If you are a beginner trekker, higher altitudes might not suit you.
• Seasons- Opt for the best weather conditions. Spring and Autumn are the peak seasons for trekking. 
• Personal Preferences- Consider your comfort with crowds, elevations, foods, accommodation style, and what you want from the trek. 

Some popular trekking destinations include their difficulty level, duration, and uniqueness. 

Choose the Best Trekking Season

Nepal has four seasons: Spring, Autumn, Summer, and Winter. Spring and Summer are the best times to trek in Nepal. Each season has distinct trails and weather conditions. The view and experience each season provides are also different. Therefore, for a successful trekking experience, you must decide on the seasons you want to visit Nepal. Here is the comparison of each season; 

Training for a Trek 

Fitness training, endurance training, trekking training, or whatever you refer to, is the second phase in preparing for a trek to Nepal. Trekking is a physically demanding adventure. You will be ascending and descending the steep trails and carrying your backpack in an environment that you are not familiar with.

Trekking in Nepal might take a physical toll on your body, and you might not be able to enjoy your trek as much as you wanted to. So, it is essential to prepare your body for trek preparation. You mainly want to focus on building your endurance and adjusting your body to the high altitude. Here is what you can do. 

• Cardiovascular Training- Your heart rate will significantly increase while ascending. Therefore, you must start by strengthening your heart and lungs. You can do so through cardio. Jogging, cycling, running, and swimming are some fun exercises. 
• Strength Training – You will walk 6-7 hours daily while carrying your backpack. Your leg, core, and back muscles will shout if you don’t prepare them. For strength training, you can do Squats, lunges, and deadlifts. One secret superstar here is the stair climber, which will provide you the feel of ascending and prepare your whole body.
• Elevation Training- The primary risk in high-altitude treks is altitude sickness. So, you must prepare your body for varying elevations. The best way to do so is actually to go on a hike that is available to you. Aim for higher altitudes. Don’t forget to carry your bag while hiking. 

Mental Preparation

Let us set aside training and preparation for a moment. Imagine you are in a remote place with no internet or settlements nearby. You look around the trail and see beautiful mountains; the breeze slowly touches your face. You have been walking for six days now and are tired of it. You miss your comfort and home. You want to snuggle inside the warm blanket and sleep but cannot. Imagine the stress. 

Trekking for days in such places without your comfort can be very stressful. The trek will take a toll on your mental resilience. Yes, proper body training is essential. But above all, you need to prepare yourself mentally. You must be ready for any unforeseen challenges. Correct homework, going on a short trek, meditation, and mindfulness might help. One thing you can do is practice breathing exercises. It will help you in two ways: control your stress and your breath when you are breathless while trekking. 

Prepare your Itinerary

An unplanned journey means inviting unpredictability. If you want an enjoyable trek, you must plan your routes before your trek to the Nepal Himalayas. Preparing your itinerary doesn’t just mean planning your routes, elevation, and duration. It means researching the foods, accommodations, and amenities available to you along the way. It ensures your safe and efficient trek.

An itinerary will help in time management, proper packing, and resource planning. Above all, what it does is prepare you mentally. If you know everything about your trek beforehand, you will feel confident, and it will make trekking even more fun. Here is what a brief itinerary (Annapurna Base Camp Trek) looks like; 

Obtain a Necessary Permit

You will mostly trek in National parks, conservation areas, restricted areas, or rural municipalities. No matter the destination, permits are essential for trekking in Nepal. Nepal Tourism Board (NTB) and Trekking Agencies Association of Nepal (TAAN) issue these permits. The permits are; 

• TIMs Permit– Trekkers Information Management System controls the illegal trekking processes in Nepal and ensures your safety. The card costs NPR 2000 per person for International tourists and NPR 1000 for SAARC nationals. 
• Restricted Area Permit– Places like Upper Mustang and Dolpo fall under the restricted area, meaning the nature, culture, and heritage of these places are preserved. The costs are different for different regions. For upper Mustang, it will cost you USD 500 per person (first 10 days) and USD 50 per day (after 10 days) 
• National Park Permit and Conservation Area Permit– You will need permits to trek in National Parks or Conservation Areas. Costs vary depending on the specific park or area and your nationality.

Rural Municipality Trekking Permit is only implemented in the Khumbu region by Khumbu Pasang Lhamu Rural Municipality.

Note- Carry your permits with you. You will be fined if you are found without one. 

Essential Gears and Equipment

After you prepare everything, buying the gear, clothing, footwear, and other necessary equipment for your trek is time. When buying these things, always consider the weather and altitude. Here is a brief packing list; 

• Thermal base layer set 
• Down jacket 
• Waterproof jacket and pants 
• Hiking shorts, pants, and t-shirts 
• Hat, Gloves, socks
• Trekking boots or hiking boots
• Duffle Bag
• Pair of Trekking Poles
• Sleeping Bag
• Toiletries 
• Cash 
• Water bottles or thermal flasks 
• Map, compass, and torch 
• Sunglasses

If you are trekking in the winter, insulated layers of clothing are a must. And don’t forget your permit.

Hire Guide and Porters

A guide is not just for navigation purposes. They will take you through the rich cultural history of the place, providing you with the knowledge of each essential landmark you will come across. They will also ensure you get your food and accommodations right. And above all, they will ensure your safety. On the other hand, porters are available to carry your heavy bags, which you would otherwise have to take yourself. Carrying all the gear, clothing, and equipment yourself is not easy. 

Arrange Accommodations

In most cases, arranging accommodations doesn’t entirely fall into the preparation part. All the trails have enough tea houses or lodges to cater to you. But precaution is always better than care. The popular trekking destinations are crowded, especially during peak seasons. You will ensure your stay by booking accommodation in advance. 

Why to Trek in Nepal?

Stunning Mountain Landscapes

Let us start here- Nepal is home to 8 mountains with a height above 8,000m. And there are 14 in the world. More than half of the tallest mountains lie in Nepal, including Mount Everest. This makes Nepal one of the wealthiest countries in terms of landscapes. The route is full of lush greenery, rocky terrain, and views of the Himalayas. The higher you climb, the more expansive and breathtaking your view becomes.

Diverse Culture

142 ethnicities live in the vicinity of 147,516 square Kilometers. Each of them has their own culture, language, rites, and rituals. It is their contribution that Nepal is diverse at this level. While trekking in Nepal, you will encounter these people on the trail, in the teahouses, or maybe in the cities. You will get to experience Nepal’s diverse cultures, festivals, and languages. Moreover, there are festivals in every season. You may even witness one yourself.

Adventure

There is no trekking without an adventure. It is always adventurous to trek at the high altitudes of Nepal, leading to the high Himalayas. The path, elevation, and geography challenge your endurance and elevate your spirits. It truly is an experience of a lifetime. 

Affordable Prices 

Trekking in Nepal is relatively cheaper than many other destinations worldwide. The expenditures include food and accommodation, which will cost you around USD 15 to USD 30. Many of the tea houses you will encounter do not aim to earn money through accommodations, so the prices of the foods might be higher. But it’s reasonable, considering they must carry all the materials on foot. The other expenditures are on gears, guides, and porters. 

Nepal’s Biodiversity

Nepal ranks 49th in the world biodiversity. Don’t let the percentage fool you. The area of Nepal is very diverse in terms of plants and animals. Many of the species are endemic to Nepal. A few of such endemic species of animals are Spiny Babblers, Red Panda, and Snow Leopard. You might encounter any of these in your Nepal Trek. Nepal is famous for its extensive rhododendron forests, which attract many trail enthusiasts.

Why Consult a Trekking Agency?

If you have reached this point in the article, you may find that preparation is more of a hassle than trekking at high altitudes. It sure is. You have to take care of every aspect before starting your trekking adventure. You must take care of everything from deciding destinations to booking your treks to accommodations and transportation. This is where a trekking agency like Hillary Step Treks comes in. A trekking agency will help you with the following; 

• They will provide expert guidance and help you choose and book a trek based on your preferences and availability. 
• They will ensure your safety and security. 
• They will help you with the permits, transportation, accommodations, and meals. 
• They will provide you with reliable guides. They will also provide you with a potter on demand.
• Trekking through an agency is more affordable than traveling alone. 

Essential Tips 

• If you are trekking in the Himalayas, make sure to acclimatize. 
• Carry water bottles along with the electrolytes and purification tablets. 
• Stay hydrated throughout the trek
• Avoid eating meat and drinking alcohol in your trek. 
• Physically prepare yourself by training prior to your trek 
• Always carry a first aid kit. 
• Do not over-pack or under-pack. 
• Consult your doctor if you have any medical history. 
• Do not litter. 

Difficulty Factors of Trekking in Nepal

Here are some of the factors that define the difficulty level of your trek; 

• Many treks in Nepal include ascending to the high regions. Not being used to the altitudes might result in Acute Mountain Sickness (AMS). 
• The trekking duration lasts at least 6 hours. So, if you do not walk regularly, it might cause some difficulty. 
• The weather and climate in higher regions are harsher, so much so that the temperature sometimes drops below one degree Celsius. 
• Accommodations and Foods might not be suitable for your body. 
• Many popular treks are well-marked on the maps, but side and unpopular treks might not be well-marked. So, losing track of the trekking route causes difficulty. 

Conclusion

Preparing for every aspect is extremely important for your long trekking journey. You have to have everything ready months before your trek begins. The elements you have to look at are budget, place, seasons, accommodations, and permits. If you are someone who doesn’t exercise much, then you should also start training your body. It is always best to contact the trekking agencies to ensure a safe and hassle-free trekking experience.

Hillary Treks

info@hillarysteptrek.com

My name is Hillary. Since completing the Government Guide Training from Nepal's Ministry of Tourism and Civil Aviation (KEEP and HRA), I have been a specialist in mountain trekking and peak climbing. With specific expertise in the Nepal, Tibet, and Bhutan regions, I have now been a trekking guide and tour operator in Nepal, and across the Himalayas, since 2012.