10 guidelines to help you be geared for high-altitude trekking

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10 guidelines to help you be geared for high-altitude trekking. The tallest peaks in the world, including Mount Everest, Annapurna, Dhaulagiri, Manaslu, and Kanchenjunga, are all situated in Nepal. Trekking in Nepal entails crossing stunning terrain with breathtaking views of snow-capped mountains, rocky valleys, glaciers, and tranquil alpine lakes. Nepal is a country with a diversified ethnic people and a rich cultural heritage. You’ll encounter picturesque villages, monasteries, and temples along the hiking trails where you may meet the locals, discover their customs, and take in vibrant festivals. Are you considering going on a trek in Nepal to see the breathtaking mountains and the rich culture? If so, here are 10 guidelines to help you be geared for high-altitude trekking

1. PLAN AHEAD

To effectively climb at higher elevations, you must be in good physical and mental shape. Your trip can be ruined by hamstring pain, muscle cramps, and altitude sickness symptoms. 

Physical Preparation

You should start strength training for trekking if you don’t travel much. Practice your hiking at a slightly higher altitude than you are used to. You could go to the gym. One of the greatest activities for hiking preparation is going for a 30-minute run outside at least four to five times each week. Even if you enjoy being outside and frequently hike, we advise that you warm up for the journey by doing some exercise.

Ideally, you should begin planning your hike three months in advance. Give your body ample time to recover for the approaching flight by stopping any strenuous exercise 7-8 days before taking off.

Mental Preparation

Embrace the mountains after you’ve planned it! Have faith that you’ll finish your trip successfully.

Yoga breathing exercises are a great method to keep your thoughts in check. The more you know about maintaining control, the less panicked you could feel if something goes wrong while you’re traveling.

In addition, you may do some mild stretching and yoga before starting your day’s walking. Don’t overdo the workouts, though.

2. CLIMB GRADUALLY

You are constantly at risk for Acute Mountain Sickness when you are at high elevations. The higher elevation’s thin air is mostly accountable for this. So, the wisest course of action is to go slowly.

You shouldn’t climb more than 500 to 700 meters in one day. This equates to a daily hike of about 5 to 6 hours. Your body can adjust to the greater altitude by moving gently. Make sure to include time in your trip schedule for your body to acclimate to the mountain air.

3. WATCH WHAT YOU EAT

Trekking at a high altitude requires a lot of energy. You must consume a lot of calorie-rich, light meals. To refuel while walking, you can pack a couple of your favorite goodies, such as chocolates, almonds, and sweets. Be very cautious if you have any food sensitivities. Always double-check with the hotel staff and your trekking guide since the menu could use local names for ingredients used in the food.

4. DRINK PLENTY OF WATER

This is a crucial piece of hiking advice to remember. The mountain area has dry air. To prevent moisture loss, you must keep your body hydrated.
Bring two 1-liter water bottles and a 3-liter water bladder similar to a CamelBak that you can fill each morning before you set out on the trip. To purify the water on the trails, we also advise that you bring water purification pills or water filters. Due to the lack of recycling facilities in the mountains, we do not recommend purchasing water while trekking.

5. USE PROPER MEDICATIONS

Always consult your doctor before making trekking plans. Before you begin your trek, you must be aware of the crucial do’s and don’ts for your medical issues. Additionally, keep your prescription on hand in case you need to buy any prescriptions. Tablets for altitude sickness: Diamox or acetazolamide can be quite helpful in preventing AMS. Additionally, we suggest that you travel with a few standard medications, such as antibiotics, painkillers, paracetamol, ibuprofen, aspirin, Advil, and cough lozenges. Since sleeping pills are respiratory depressants, you should never take them while hiking. Depending on your needs, you can pack hand sanitizer, foot powder, and insect repellents.

6. CHOOSE RIGHT TREKKING GEARS

Little things like the size of your water bottles, the buckles on your trekking backpack, and the zipper on your coats may have a significant impact on how enjoyable your treks are overall.   It may feel absurd to micromanage it to make sure nothing goes wrong on your journey, You may, however, pick and choose whatever equipment you bring with you. Choosing the best trekking equipment is crucial while climbing at higher altitudes and on different terrains. To help you choose the appropriate gear, we have created a thorough trip packing list for any high-altitude trekking in Nepal.

7. STAY AWAY FROM ALCOHOL AND TOBACCO

This might be the ideal moment to stop if you’re hooked on either smoking or drinking. Your body is continually reacting to the dwindling oxygen and growing cold at the alpine height. Alcohol and cigarettes will make it harder for your body to adjust to the rising altitude. Starting to restrict your intake while you are training for a hike is even better. Make sure to include that in your hiking training routine so that you are well-prepared to trek without using tobacco or alcohol.

8. COMMUNICATE WITH THE GUIDE

Effective communication might save your life! We advise that you inform your trek leader or guide right away if you need assistance. Altitude sickness is one of the most frequent issues we experience at high elevations. You should be familiar with the fundamentals of treating acute mountain sickness when hiking. For now, the following are some typical signs: Headache, dizziness, blurry vision, nausea, vomiting, exhaustion and low energy, shortness of breath, breathing difficulties, sleep issues, and loss of appetite. Even though it’s typical to have trouble falling asleep right away and to have a little headache, we strongly advise reporting any unease. If you are showing severe signs of acute mountain sickness, you need to descend to a lower altitude right away.

9. BRACE YOURSELF FOR CHANGING WEATHER

While trekking in Nepal is an amazing experience, it’s necessary to be ready for unforeseen weather changes, particularly in the higher altitude areas. You are likely to be more protected if you trek in the well-known trekking areas of Everest and the Annapurna since most teahouses supply duvets and blankets for visitors, and some big villages have shops selling trekking equipment. The weather in the Himalayas is influenced by the constantly shifting weather patterns in the Indian Ocean, so if you are planning a trip to a more remote location, you should be ready for bad weather. A safe trip in Nepal depends on being well-prepared, therefore having the right gear is crucial.

10. EMBRACE THE BASICS WHILE TREKKING IN NEPAL

It takes an “Open Mind” to experience Nepal’s daring terrain and rich cultural diversity when trekking there. Being able to accept some hardships and occasionally “rough it out” requires being psychologically and physically prepared. The following advice will assist you in preparing for a more challenging trip to Nepal:
In remote areas while on treks, accommodations could be modest with few amenities. Be prepared for outdoor or shared restroom facilities, which may include squat toilets or basic pit toilets. There will be basic guesthouses, teahouses, or even camping options. Since there won’t be much food available, especially on longer or more isolated walks, frequent simple meals of rice, lentils, veggies, and regional delicacies like momo dumplings will be served. While trekking, be prepared to be disconnected because there won’t always be a phone or internet service because Nepal is a mountainous country. The most enjoyable aspect of your vacation in Nepal may sometimes be the untamedness and simplicity of the trip. Embrace the beauty of nature, get in touch with it, and spend time in it.

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Top 5 Tips: High Altitude Trekking in Nepal

Top 5 Tips: High Altitude Trekking in Nepal. Check out the list and plan your next high-altitude trekking trip to Nepal.

Do you want to step out of your comfort zone and embark on high-altitude treks? If your answer is yes, then Nepal is one of the places to go. The magnificent beauty of the massive Himalayas and surrounding hills is the major attraction of this country. Nepal has some of the world’s top high-altitude trekking trails. Nepal’s high-altitude hikes take you to some of the world’s tallest mountains and provide extraordinary thrills.

If you’re planning a long hike trek in the Himalayas, you’ll need to undertake some high-altitude hiking training. We need to make sure you’re well prepared for your hiking adventure. We’ve compiled a list of the top 10 key hiking training tips to help you adequately prepare for your trip!

1. Preparation is the Key

Prepare yourself for the trek ahead of time. Your trip can be ruined by many things such as muscle cramps, hamstrings, and altitude sickness symptoms. To hike at higher elevations successfully, you must be physically and mentally healthy.

Mental Preparation:

Once you’ve decided to go to the mountains, embrace it! A positive mindset is very crucial during the trip. Be confident in your ability to accomplish the hike.  Practicing yogic breathing is a great technique to keep your mind in check. The more you know about being in control, the less panicked you’ll be if something goes wrong on your trip.

Physical Preparation:

If you do not travel much, you may want to begin strength training for trekking. Practice hiking at slightly higher altitudes than you’re used to. You can also work out at the gym. One of the best hiking training workouts is to go for a 30-minute run at least 4-5 times each week.

Even if you are an avid hiker, we recommend that you warm up with some physical activity before embarking on your adventure.

2. Proper Acclimatization

In a long high-altitude trek, acclimatization or a rest day is necessary to acclimate your body to the altitude difference and replenish your energies. Shortening the route is another common mistake connected with walking swiftly at high altitudes.  

Acute mountain sickness is always a possibility at high altitudes. This is due to the thinner air at higher elevations. As a result, taking it gently is the best approach.

In a single day, you should not gain more than 500-700 meters of height. This equates to approximately 5-6 hours of hiking every day. Slowly moving allows your body to adjust to the greater altitude. Plan your journey so that your body has time to acclimate to the thin air of the highlands.

Trekking in Nepal’s Himalayas and hills bring us closer to nature, grants us tranquility, and provides us with new experiences. Mountains aren’t going anywhere so take it easy and acclimatize well.

3. Choosing Local Experienced High Altitude Trekking Guide

It’s impossible to entirely prevent the risk of catching acute mountain sickness. As a result, we recommend that you spend the entire trek with a resident experienced guide. The locals are used to living at high altitudes and might be a lifesaver if you suffer from AMS.

An experienced guide can make your journey not only fun but also safe. Our Sherpa guide is well-versed in high-altitude trekking and has years of experience. They will undoubtedly be a helpful companion throughout your trip, ensuring your safety and maintaining a certain amount of comfort.

4. Keep Yourself Hydrated

Water keeps the body hydrated and aids in the prevention of mountain sickness. Many trekkers, caught up in the thrill, forget to stay hydrated and go for hours on end without drinking a drop of water. It’s a good idea to avoid drinking water from unknown sources, but it doesn’t imply you shouldn’t drink. Keeping yourself hydrated is critical during hikes. Dehydration leads us to walk even slower and also causes constipation. Headache, dizziness, weakness, and disorientation are all signs of dehydration. Daily water consumption of 3 to 4 liters is recommended.

5. Eating the right food

Food is the fuel that keeps you going.  However, eating inappropriate foods can induce stomach problems.  We may be tempted to eat junk food such as noodles, chips, and cookies, which can cause unwanted digestive problems.
Don’t be tempted to eat something you don’t like, and make sure to ask about the contents of the meal to avoid food allergies. Furthermore, it is better to avoid eating meat at higher elevations because, in remote areas, there isn’t always adequate storage, meat may be days old, and high-fat meals are more difficult to digest. The greatest option is to eat locally grown fruits and vegetables.

Sometimes hikers are unaware that they are in the mountains and are continually burning calories. Therefore, it is crucial to eat snacks and water regularly. When trekking in the mountains, missing meals like breakfast, lunch, and dinner is also a bad decision. Do not miss a single meal. It’s recommended to have three meals each day: a hearty breakfast in the morning, a light lunch in the afternoon, and a light dinner. Take all of the meals, as well as energy bars and chocolates regularly.