TREK BASE CAMP EVEREST (THE ULTIMATE PREPARATION AND SURVIVAL GUIDE)

Contents
Chapter 1: Making the Decision ............................................................. 9
How Hard Is the Trek And Have I Done Enough Training? ............................. 9
Am I too Old/Young to Make it? ........................................................... 9
Am I Healthy Enough to Make it? ........................................................ 10
What Effect Will the High Altitude Have on Me? ...................................... 10
Is it Dangerous And What Are the Risks? ................................................ 10
Is it Worth it? ............................................................................... 11
Chapter 2: Planning Your Trek.............................................................. 13
When to Go ................................................................................. 13
Factors to Consider ..................................................................... 13
Seasons in Nepal ......................................................................... 13
Temperature Range (Absolute) - Month by Month .................................. 15
Temperature Range (Average) - Month by Month................................... 15
Average Rainfall - Month by Month ................................................... 16
Average Snow & Fog Days - Month by Month ........................................ 16
Routes & Itineraries ....................................................................... 16
Time ....................................................................................... 17
Flight to/from Lukla .................................................................... 17
KathmanduLuklaEverest Basecamp ............................................... 17
Kathmandu Giri Everest Basecamp ................................................ 19
Summiting Island Peak.................................................................. 21
Budgeting for Your Trip ................................................................... 21
A Word on Haggling in Nepal (Negotiating Prices) .................................. 22
How Much Money Will You Need ...................................................... 22
Example Trekker Budget May 2013 ................................................. 22
International Flights .................................................................... 24
Guide / Tour ............................................................................. 24
Entry Requirements for Nepal ........................................................... 25
Getting Your Visa for Nepal ............................................................ 25
Tourist Visa............................................................................... 25
On Arrival Tourist Visa ................................................................ 25
Beforehand - Tourist Visa .............................................................. 26
Extending Your Stay..................................................................... 26
Overstaying Your Visa................................................................... 27
Currency in Nepal .......................................................................... 27
Nepali Rupees............................................................................ 27
What to Bring ............................................................................ 28
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TREK BASE CAMP EVEREST (THE ULTIMATE PREPARATION AND SURVIVAL GUIDE)
Other Currencies in Nepal ............................................................. 28
Getting Nepali Rupees Before Arriving ............................................... 28
Getting Nepali Rupees in Kathmandu ................................................ 28
Getting Nepali Rupees on the Trek ................................................... 29
What to Do if You Run out of Money! (International Transfers) .................. 30
Changing Money at the End of Your Trip ............................................. 30
Get the Right Travel & Medical Insurance.............................................. 30
Ask Your Tour Operator ................................................................ 30
Key Questions to Ask .................................................................... 31
Pre-Existing Conditions ................................................................. 31
Island Peak ............................................................................... 32
Check, Check, Check ................................................................... 32
Some Options to Get You Started ..................................................... 32
Chapter 3: Getting Your Body Ready ...................................................... 34
Training for Everest Basecamp Trek .................................................... 34
How to Approach Your Training ....................................................... 34
Types of Training .......................................................................... 34
Cardiovascular Training ................................................................ 34
Strength Training ........................................................................ 35
Trekking-Specific Training ............................................................. 35
Altitude Training ........................................................................ 35
Top 10 Training Tips ....................................................................... 36
Altitude Sickness and Acclimatisation .................................................. 36
What High Altitude Does to the Body ................................................ 36
Types of Altitude Sickness ............................................................. 36
Treatment of Altitude Sickness ....................................................... 37
Tips for Successful Acclimatisation and Preventing Altitude Sickness ........... 37
Drugs to Prevent Altitude Sickness ................................................... 37
Visiting Your Travel Doctor ............................................................... 37
Vaccinations for Nepal ................................................................. 38
Chapter 4: Choosing the Right Gear ....................................................... 40
Carrying Your Gear ........................................................................ 40
Porter ..................................................................................... 40
No Porter ................................................................................. 41
Gear Options................................................................................ 41
Buying Gear in Kathmandu ............................................................. 41
Getting the Right Gear .................................................................... 43
Head....................................................................................... 43
Eyes ....................................................................................... 43
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TREK BASE CAMP EVEREST (THE ULTIMATE PREPARATION AND SURVIVAL GUIDE)
Neck ....................................................................................... 43
Chest & Arms ............................................................................ 43
Layering .................................................................................. 44
Legs ....................................................................................... 44
Feet ....................................................................................... 44
Hands ..................................................................................... 44
Sleeping................................................................................... 44
Packs ...................................................................................... 44
Other Gear & Stuff ...................................................................... 45
Health & Toiletries ...................................................................... 45
Stuff to Leave at Home ................................................................. 45
Hiking Poles ................................................................................. 45
Do I Need Hiking Poles for the Everest Basecamp Trek? ........................... 45
Pros of Hiking Poles ..................................................................... 45
Cons of Hiking Poles .................................................................... 45
Technique ................................................................................ 46
Drinking Water on the Track ............................................................. 47
Bottled Water ............................................................................ 47
Boiling Water ............................................................................ 47
Tablets (Chemical Purification) ....................................................... 48
Filters ..................................................................................... 48
Suggested Approach .................................................................... 49
First Aid and Medical Kits ................................................................. 49
Essential Items ........................................................................... 49
Optional Items ........................................................................... 49
Chapter 5: On the Track ..................................................................... 52
The Track ................................................................................... 52
Grading ................................................................................... 52
Suspension Bridges ...................................................................... 52
Track Etiquette .......................................................................... 52
Sharing the Track with Porters Carrying Heavy Loads ............................. 52
Sharing the Track with Animals ....................................................... 52
Sharing the Track with Other Trekkers .............................................. 53
Tea Houses .................................................................................. 53
What to Expect .......................................................................... 53
Dine In .................................................................................... 53
Rooms & Bedding ........................................................................ 53
Heating ................................................................................... 53
Showering ................................................................................ 54
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TREK BASE CAMP EVEREST (THE ULTIMATE PREPARATION AND SURVIVAL GUIDE)
Electricity ................................................................................ 54
Teahouse Etiquette ..................................................................... 54
Toilets ....................................................................................... 55
Types of Toilets ......................................................................... 55
Technique for Using a Squat Toilet ................................................... 55
Other Toilet Tips/Options.............................................................. 56
Safety and Crime ........................................................................... 56
Keeping Yourself Safe .................................................................. 56
Keeping Your Gear Safe ................................................................ 57
Solo Trekkers ............................................................................ 57
Female Trekkers ......................................................................... 57
Communication with the Outside World ................................................ 57
Cell Coverage Phone on the Track .................................................... 58
How to Find a Local SIM Card and Credit ............................................ 58
Internet Cafe & Wi-Fi ................................................................... 58
Advice on Tipping .......................................................................... 59
Who to Tip (and How Much)? .......................................................... 59
How to Tip Guides, Assistants, and Porters (Trekking Staff)...................... 60
Nepalese People, Culture, and Language .............................................. 60
The People ............................................................................... 60
Essential Words that You Should Know ............................................... 60
Cultural Dos and Donts ................................................................ 61
Ways to Give Back....................................................................... 61
How to Stay Healthy on the Track ....................................................... 62
Personal Hygiene Basics ................................................................ 62
Common Medical Conditions for Trekkers ........................................... 62
Extras ........................................................................................... 63
Ultimate Gear List for Everest Basecamp Trek ........................................ 63