Preparation for Everest Base Camp, By Nature Knights

We have made this checklist and preparation program for Everest Base Camp Treks and basic out doors off beat travel based on our years of practical experience and it has not come out of a diploma course on survival. Too often we think of ourselves as separate from Nature, forgetting that we are just a part of it. 

We would not spend much time waxing lyrical about our experience in Nature/Out Doors; because you must have your own. So till you develop your own checklist for a big Himalayan Trek; here is one that may serve your purpose as a basic preparation for general outdoors adventures and/or EBC; built on it based on your experience with nature and to suit the needs of your eco-adventure.

Note it is not mandatory that you may go through our routine given below. You may form your own groups and routine.

Tips to train for EBC and a Healthier Life

Walking Best way to start and take it all the way till the end. 45 to 60 minutes walk three times a week. Carry a small backpack with 4 to 6 kgs water bottles in the bag so that you strengthen your shoulder along with cardiac exercise.
Walking off Roads Hills Hikes (Go for treks 2 to 3 times in a month; 2 Half Days and 1 Full Day Trek)
Take The Stairs (Take Stairs instead of Lift)
Cycling (optional) : Cycling is again a good exercise you may to this 2 to 3 times a week.
Stretching and Free Hand Exercise: 10 to 15 minutes Stretching everyday before and after the other exercises can go a long way.
Stretching: From Top to Toe
Free Hand Exercise: Push-ups, Pull-ups and Abs
Optional: Supplement with weights.
Reduce Junk Food intake
Increase Salad, Fruits and Wholesome Food in your diet (You may consult your dietician)
45  to 60 minutes walk 3 days a week


Check List


1. Back pack (60 ltr -70ltr)- with comfortable shoulder straps, frame, and back pack cover (line the bag with polythene) - This bag will be carried by your porter most of the trek.
2. Day bag 35 ltrs to 40 ltrs. (to carry stuff required during your day trek like spare woolens, camera, personal documents, in-between snacks etc).


Clothes are worn in layers in extreme cold conditions..

3. Inner - Thermal inner, 3 Pair (dry fits).
4. full sleeves T-Shirts (3 pairs)
5.  1 Fleece T-shirt and; 1 Fleece jacket; a woolen sweater would be an alternative. 
6. Woolen Sweater (1 Pair)
7. Good windproof Track Pants (3 Pairs)
8. 1 Wind proof jacket.
3. Proper trekking + Floaters or slippers
8. Down/Feather jacket. 1 (Can be hired locally at Kathmandu)
9. 4-pairs cotton shocks and 3 pairs woolen socks. 

10. Leg warmers (are a good buy, you can buy a pair of double woven leg warmers at Kathmandu for Rs.200/- +).
11. 2 pair water proof hand gloves for snow and 1 Pair woolen Gloves.


12. 1 Liter water bottle. (Grade One Plastic Bottle, you can but at Kathmandu).
13. Woolen cap/ Balaclava / Monkey cap.
13. Sun Cap or Hat
14. Sun glasses – Dark with side cover, it should be 100% U/V protected. (Mandatory). Polaroid. 

People who were spectacles- 
Avoid contact lenses, use photo chromatic glasses 
15. Head Torch with extra batteries. Small spare hand torch.
16. Sun protection cream 50 SPF and; Lip Balm / cold cream.
17. Toilet kit/ toilet Paper.
18. Quick dry Towel- It should be light / thin.
20. Walking Stick (Trekking Poles) One or Two.

21. Battery Re-Charger / Spare Batteries for your Camera / Mobile Phone.
22. You can get local SIMM Card at Kathmandu.
23. Passport (Original); Copies of same (4 to 5); Passport size photographs.
24. Copies of flight tickets.
25. Medical History note; Emergency numbers.
26. Credit Card/ Debit Card / Spare Cash for emergencies.
27. Water-bottle (grade one plastic) or Thermos Flask. Water-bottle should be able to hold hot water without getting damaged.
28. Sleeping Bag (for -20 to -25) can be hired at Kathmandu.

Personal Medical Kit
1) Personal emergency medicine for any chronic illness that you have always make two pack and keep it in two different places. Inform your tent partner/s about the whereabouts of your backup medicines and what they are for.
2) Dimox for altitude sickness (you may refer and check this with your personal family doctor).
3) Vix Rub, Vix Inhalers, Cold Cream, Moisturizer, Tiger Balm for those with chronic headaches
4) Personal medicines for infections such as common cold, sore throat, pain killers, temperatures etc.

Personal toiletries
Buy everything either in Mumbai or Kathmandu (it will be very expensive once you are on the trek from Lukhla) 

1) Candit Anti Fungal Powder
2) Sun Screen with SPF 40+ 
3) Hand Sanitizers
4)  Soap and Shampoo
5) Toilet Papers
6) Wet Tissue
7) Cold Cream
8) Deo Sprays. Anti Bacteria sprays are also available

Travel notes:
List of things that you might not have considered taking along, but that can greatly enhance the quality and comfort of your journey.
A variety of clothing is necessary for the Mt Everest Base Camp trek. The emphasis on equipment necessary follows two simple aspects: Lightweight and Functional. The items you choose to take should be lightweight, dependable, and adaptable to a variety of extreme weather conditions. The quality of the trekking equipment you choose has a lot to do with how warm, dry, and safe you will remain. For this reason you have to be critical of quality and the proper fit of clothing.
You will need clothing for around Kathmandu, trekking in the humidity and heat, and to protect you from the cooler temperatures in the mountains.

  • A 60 to 70 liter Backpack to carry your main belongings during the trek, this bag will be carried by the porter. Make sure its a good and strong bag and has a waterproof bag cover along with it.
  • A good pair of hiking boots (well broken in) - You will be spending five to six hours a day on the trail. Your boots are an important part of your gear. The boots can be light to medium, high or low. If you plan to go in the months when snow can fall, the high boots are better for hiking in the snow.
  • Soft and light shoes or floaters (sneakers or kung-fu shoes are perfect) - after a long hike in inflexible hiking boots, you will be extremely happy to have some light and soft footwear to to wear around the lodge or in the village.
  • Thermals, Jacket,Woolens
    • Inner Thermals (Dry fits made of systhetic material are very useful) - Three Pairs of Woolen Full Inner's.
    • Woolen Socks - Three to Four Pairs.
    • Woolen Sweater One Pair.
    • Windproof regular winter jacket.
    • Down Jacket with Good Thermals and having a head (hood)
    • Thermal Head Gear  (Monkey Cap, Muffler)
    • Water Proof Hand Gloves for Cold, carry a spare woolen gloves.
  • Day Pack - Your main backpack will go with the porter. You need a second bag to carry your day belongings you may require during the day trek (Jackets, Gloves, Camera, Mobile Phone, Poncho, Money, Passport, Other Documents, Water bottles, Chocolates etc). Your day pack may weigh around 5 to 7 KGs depending what all you carry in it.
  • Sleeping bag (Can be hired) - Most lodges will offer you blankets, some might not, even if they do they might not be sufficient if you are not used to the cold conditions at night. You can very easily hire a good -25 Degree Centigrade Sleeping bag at Kathmandu for 12 days costing approximately Rs.100/-+ per day.
  • Down Jackets (Can be hired) - Your regular winter jacket will not be sufficient as your near EBC. You will require down jackets as you near EBC / Kalapathar around 4 to 5 nights you will find this jacket very useful.
    You can very easily hire a good down jacket at Kathmandu for 12 days costing approximately Rs.100/- per day.
  • Trekking poles  (Can be hired but recomended to buy your own) - Invest in a pair of trekking poles, very useful on long treks as it reduces stress on your back and knees.
  • Fabric bandaids - blisters on the feet can turn a wonderful walk into a hell. Bandaids (sticking plasters) should be immediately applied to any area of the foot that there is irritation and friction - don't wait for the blister to develop before doing this. However, only fabric made bandaids (e.g., Moleskin) will stick to a sweaty foot. Others (even those that claim to be water-proof) will fall off in minutes. A good alternative to bandaids is duct tape. Works great for blisters and also proves invaluable in many other ways.

  • Other items you can buy and bring from your city that can save you money and also very useful.
  • 1) Chocolates and Protein Bars (Carry around 22 units)
  • 2) Dry Fruits (Almonds, Walnuts, Cashew and Raisins) - 550 gms.   
  • 3) Candid Anti Fungal Powder (2 Units)
  • 4) Rejuvenation mix like electrol etc for treks
  • 5) Cold Cream and Sun Screen (40 to 50 SPF)
  • 6) Lip Balm with UV protection
  • 7) Sun Glasses with UV Protection
  • 8) Good Hat
  • 9) Water Bottles (2 of 1 liter each made of good plastic)
  • 10) Personal stock of medical kit. (Include - Dimox, Crocine, Vix Rub, Volini, Any personally preferred anti septic cream).. General medical kit will be available with the group.
  • 11) Thermal Pads (you may be able to buy some in any adventure shop, 5 to 6 units is useful)
  • 12) Sufficient Spare batteries for Camera and Cell Phones. You can get a local SIMM Card at Kathmandu. Works almost on 70% of the trek route.
    13) Lite Poncho (Rain protection)
    Tips for the trek
    Take a good run down from the expert at the beginning of the trek on day wise how the trek is planned. Every evening also take a run down on what is to be expected on next day's trek. Pace yourself correctly trek guides are there to guide you. Trekking at any high altitude is all about good acclimatization and always taking it at easy pace. Never be in a rush to climb up hill, understand your body limits and rhythm (don't under estimate or over estimate the same). Keep  yourself well hydrated by taking few sips of water every 15 to 20 minutes (better to have a 2 liter water bladder in your backpack so you need not remove your water bottle every-time). Keep energy bars and protein bars handy you can keep having small nibbles along with way at frequent intervals.  Few people tend to loose appetite at high altitude, we must eat well three meals a day to replenish all calories we burn everyday. Enjoy your trek rather than enduring it, its all in the mind. If you enjoy your trek any person with average fitness can do any trek and if fact you may surprisingly find the EBC trek relatively easy.

Other expenses that you can expect during the trek:
Travel Insurance
Tips to Porters (are part of local culture, they expect around Rs.150/- to Rs.200/- Nepali Rupees per day per head x Number of days expected to be given to them at end of the 11 days trek).

Items that can be hired at Kathmandu:

1) Sleeping Bags
2) Down Jackets
3) Trekking Poles

Items that can be bought at Kathmandu:

(Almost anything can be bough, but restrict it to trekking gear.)

1) Trekking Bags / Day packs (if you do not have ones).

2) Trekking Shoe (Original Branded or Chinese Makes)
3) Woolens Socks / Warmers
4) Down Jackets
5) Trekking Poles
6) Sun Glasses (UV Protection and Polarized) 
7) Head Gear
8) Thermal Inner Wear (Dry Fits)
9) Water Bottles (Grade One Plastic)

The Next Step.. Know More About Mount Everest Summit Climbing Experience
 Click Here to Read On

Tips for facing extreme weather on High Altitude Treks

Carry you personal munchies (Anti-Oxidants, Proteins, Vitamins etc)

(Dry Fruits to keep your immunity high "Walnut, Almonds, Raisins, Dehydrated Apricots, Cashew etc). Protein bars to replenish from daily endurance of treks, You can carry chocolate bars to replenish carbohydrates.) this will help to balance ones diet with the regular food had during the treks.

Personal Hygiene

Complete bath during the trek will be a luxury and too tough for most people to even think about. But it’s very important to maintain personal hygiene.

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