Nepal
HOW TO PREPARE
Embarking on an expedition with Trek Relief is more than just a trek—it is an immersive journey of community-led service and high-alpine discovery. Showing up fully prepared ensures our team can move safely, respectfully, and effectively through the landscapes and communities that welcome us.
Our Volunteer Work
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Create a fundraising page: Set up a fundraising page to gather essential funds for rebuilding efforts, enhancing our ability to create impact with extra donations.
Invite friends and family to join: Bring more volunteers by inviting loved ones, expanding our team and increasing overall contributions
Host a donated book drive for children: Organize a book drive to collect educational resources, promoting literacy and recycling with gently used books for the children.
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Roll up your sleeves and help with the current needs of the project. Expect to get dirty; you may want a designated set of volunteer work clothes.
Play and interact with local children: Connect with local children through play and interaction, providing opportunities for a cross-cultural exchange.
Consider gifting Polaroid photos: If you have one, bring a Polaroid camera to create instant keepsakes for the locals, which would be a true gift to share.
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Continue raising funds: Keep fundraising with a renewed perspective and drive, using your firsthand experiences and content to inspire continued support.
Share about your trip: Post about your experiences on social media, tagging @trekrelief to increase awareness and encourage participation.
Maintain connections: Preserve the relationships made in Nepal, enriching your life and continuing to support the community from afar.
Our Trek
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A typical trekking day blends structured activities with personal downtime, ensuring a comprehensive experience as you explore the stunning landscapes.
General schedule
6:30 AM: Wake up, tea/coffee, pack bags
7:30 AM: Breakfast, stretching/meditation
8:30 AM: Trek to a lunch destination
12:00 PM: Lunch, rest/nap
1:30 PM: Walk to teahouse/camping destination
6:30 PM: Dinner, evening activities/relaxing
This schedule means you'll typically spend 4-8 hours walking each day, depending on the trek’s difficulty, incline, and altitude. Evenings are your own, following dinner, to relax and enjoy various activities. This is the perfect time to engage in social activities such as playing games, sharing music from instruments, or enjoying other hobbies. These moments of fun not only enhance your experience but also offer a chance to connect deeply with fellow trekkers and local staff.
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Since launching our fundraising efforts in Nepal in 2016, we have proudly partnered with Mystic Himalaya Trekking and Expeditions. This top-tier company, celebrated for serving esteemed clients such as National Geographic Adventures and Mountain Travel Sobek, provides us with highly competent and English-speaking guides. These guides are not only deeply knowledgeable about Nepal's trails and culture but also expertly manage all aspects of travel and trek logistics.
Our well-trained porters are integral to enhancing your trekking experience by skillfully handling both personal and camping gear. Meanwhile, our chefs are committed to your health and satisfaction, preparing clean, delicious, and nutritious meals that minimize any risk of food-borne illnesses.
By choosing to trek with us, you engage in a premier trekking experience while also supporting the creation of fair-wage jobs in Nepal. We maintain a strong commitment to safety standards, appropriate weight limits for porters, and equitable tip distribution, ensuring that your adventure contributes positively to the local community.
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To ensure a safe and enjoyable experience during your high-altitude trek in the Himalayas, proper training is essential. Start by enhancing your cardiovascular fitness, which is crucial for building the endurance needed for long trek days. Ideal activities include brisk walking, hiking, cycling, and running. Begin your training regimen at least 3-4 months prior to your trip to develop your aerobic capacity effectively.
In addition to cardio, simulate the trekking conditions you'll face on the mountain. Regularly walk up and down hills or use stairs while wearing your hiking boots and carrying a weighted backpack. This type of training will help you adjust to the trail’s challenging ascents and descents. It’s also vital to break in new hiking boots well before you depart for Nepal to avoid discomfort and blisters during the trek. This combination of cardiovascular and practical training will prepare you physically and mentally for the demands of trekking in the Himalayas.
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Altitude sickness can pose a challenge for trekkers in the Himalayas. Here's what you need to know to prepare for high altitudes:
Understanding Altitude Sickness: Recognize the symptoms of altitude sickness, which can include headaches, breathlessness, loss of appetite, nausea, difficulty sleeping, a dry cough, and fatigue. Awareness of these symptoms is crucial for timely response and management.
Acclimatization Strategies: Acclimatization is key to avoiding altitude sickness. Plan to ascend slowly and incorporate rest days, especially when reaching heights above 2,800 meters (9,186 feet). Allowing your body time to adjust reduces the risk of altitude sickness.
Hydration and Medication: Stay hydrated as dehydration can exacerbate the symptoms of altitude sickness. Drinking plenty of water is essential. Consider the use of Acetazolamide (Diamox), an over-the-counter medication available in Kathmandu, to prevent and treat altitude sickness. Note that those with sulpha allergies should avoid this medication.
Natural Supplements: Supplements like concentrated chlorophyll and Ginkgo Biloba can aid your body’s adaptation to high altitudes. Begin taking these supplements 2-4 weeks before your arrival in Nepal to maximize their effectiveness.
Practical Steps Before the Trek: If feasible, spend a night or two at elevations above 3,000 meters (9,843 feet) before starting your trek to better acclimate your body. In Kathmandu, make sure to stop at a local pharmacy to pick up any necessary medications, including Diamox, vitamins, diarrhea medication, and electrolytes, to prepare for the journey ahead.
What to Bring
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When trekking in the Himalayas, you must be ready for a wide range of weather conditions that can shift unexpectedly. Here’s what you need to consider to ensure a comfortable and safe journey:
Layering System: The key to managing the diverse climate is layering. You should pack a variety of clothing that can be adjusted for varying temperatures. Essential items include thermal base layers, a fleece or down mid-layer, and a waterproof and windproof outer layer. This system allows you to adapt quickly from hot sun to colder, windy conditions.
Rain and Wind Protection: Sudden rain and wind are common in the Himalayas. Always carry a rain jacket and rain pants in your daypack. These not only protect against precipitation but also offer an additional layer against the cold wind.
Transitioning Environments: As you ascend higher, the scenery changes from dense, lush greenery to stark, icy landscapes. Each zone presents its own challenges, from scorching sun and hail to gusty winds and snowfalls. It's crucial to prepare for all these possibilities by having appropriate attire. This includes sunglasses for bright sunlight, a sturdy hat, and gloves for snow and hail.
Sun Protection: The higher you go, the more intense the UV rays, making sun protection vital. Wear a broad-spectrum sunscreen, lip balm with SPF, and protective clothing to shield your skin from harmful UV exposure.
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When visiting Nepal, especially in rural mountain villages, it is important to dress conservatively to respect local customs. Opt for clothing that covers shoulders and knees, as exposing these parts of the body is considered culturally inappropriate. Men and women should choose loose-fitting garments that do not draw attention.
Given the diverse climates and the rugged terrain of the Himalayas, being adequately prepared is crucial. For trekking, layering is key; include base layers that wick moisture away from the body, insulation layers for warmth, and a waterproof outer layer to protect against unexpected rain and wind. Sturdy, broken-in trekking boots are essential to navigate the rough trails comfortably.
Refer to the detailed packing list provided below for specific items recommended for Himalayan trekking conditions. Additionally, for a visual guide on what to pack for an 8-day trek in Nepal, watch the following video. This resource will give you a practical look at essential gear and clothing suited for your adventure in Nepal.
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To ensure the comfort of each individual, we provide:
55 L Trail duffel bag for camp items
Down sleeping bag and liner
Down jacket for lounging around camp
These borrowed items will be distributed during the pre-trek briefing in Kathmandu. Please note that any damages to the gear are the participant's responsibility.
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In Nepal, particularly in the Thamel area of Kathmandu where our group will be meeting, you can conveniently purchase a wide range of trekking gear at competitive prices. The local shops in Thamel are well-stocked with essential items such as backpacks, sleeping bags, hiking poles, and appropriate clothing for trekking, which are often more affordable than similar items available abroad. Additionally, pharmacies in Kathmandu provide over-the-counter medications for altitude sickness, vitamins, diarrhea medication, and electrolytes, which are crucial for maintaining health on the trail.
To ensure you have adequate time for shopping, we recommend arranging your flight to arrive early, as our schedule following the pre-trek briefing will be quite tight. Purchasing gear locally not only supports the local economy but also gives you the flexibility to adapt your equipment list based on the specific conditions and needs you might encounter during your trek in Nepal.
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When preparing for the trek, it is crucial to pack thoughtfully and lightly, as porters will be responsible for carrying your trail duffel bags. Each porter manages a maximum load of 25 kg (55 lbs), which typically covers the combined gear of two or more trekkers. Your duffel bag will be collected each morning from your room and delivered to your destination for the day, but access to these bags will only be available once you reach the lodge in the evening.
For daily trekking, you will carry only a day pack. This should include essential items for the Himalayan trail such as a rain jacket or poncho, a fleece top for warmth, a sun hat, sunglasses to protect against UV rays, a water bottle or thermos for hydration, and some snacks to keep your energy up throughout the day. Any extra luggage that is not needed for the trek can be stored at no additional cost at our hotel in Kathmandu, ensuring that you trek with only what is necessary and lighten the load for our porters, who are an integral part of our team.
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Laundry management while trekking in remote areas can be a challenge, especially on the trail where services are limited. In Kathmandu, laundry services are readily available, making it a convenient spot to clean clothes both before and after the trek. On the trail, we recommend using reusable bags to separate clean and dirty clothes. This practice helps maintain hygiene and organization throughout the journey.
To minimize the load and streamline your packing, we suggest a strategic approach: pack one set of clothes for downtime, 1-2 sets for volunteering activities, and 1-2 sets for hiking. Opt for the minimum necessary number of shirts and pants to keep your pack light and manageable. This approach not only benefits your own comfort but also reduces the burden on our porters, aligning with our commitment to not overload them with unnecessary items.
Traveling in Nepal
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Traveling through the rugged terrains of Nepal often involves navigating bumpy and dusty roads for extended periods. Our journey by land may exceed 15 hours, so it's essential to prepare for a rough ride. Those prone to motion sickness are advised to bring appropriate medication to alleviate discomfort during long road trips.
Air travel within Nepal, while efficient for covering large distances, is frequently subject to delays due to weather conditions or logistical challenges. Travelers should be prepared for possible changes in schedule and consider budgeting for an extra day to accommodate for this.
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Expect a variety of accommodations during your trip, ranging from culturally immersive homestays with Nepali families to glamping in mountaineering tents to hotels in cities, typically under double occupancy. While traditional comforts may be limited—prepare for eastern squat toilets and the absence of hot showers—we focus on environmental conservation by providing washing bins with warm water for personal hygiene. Bringing your own washcloths or handkerchiefs is encouraged to minimize waste.
Meals are an integral part of the experience, with breakfast and dinner usually provided at the homes we stay at. In the mountains, the cuisine reflects the influence of Tibetan Buddhism, featuring predominantly vegetarian meals. The local staple, dal bhaat, consists of lentils and rice accompanied by vegetables, and momos, handmade dumplings, are a regional delight. For those with specific dietary needs, options are available, and you can specify any dietary restrictions or allergies on your application form. Additionally, bringing snacks and comfort foods from home can add variety to your meals.
Our team ensures the provision of safe, treated Himalayan water throughout your stay, available for refills at meals.
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Nepal has power outlets that are compatible with standard US plugs. Limited opportunities to charge are available on the trail. Bring a headlamp, extra camera batteries, and a battery bank. To prevent batteries from draining in cold temperatures, keep them warm in your sleeping bag at night.
Cell signal is available in most trekking regions, but it can be erratic at higher altitudes. Some places may provide paid Wi-Fi, and having an NCell SIM card with data can offer messaging capabilities.
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At Trek Relief, your well-being is our top priority. Here's what you need to know about health and safety on our journeys:
Handling Emergencies: In the rare event of an emergency, rest assured that our experienced trekking guides and trip leaders are trained to handle various situations. Whether it's altitude sickness, injuries, or other medical emergencies, our team is equipped to provide immediate assistance and coordinate evacuation if needed.
Travel Insurance: Travel insurance is essential, especially when trekking in Nepal's Himalayas, where altitude sickness can pose a risk. We require all participants to have travel insurance that covers emergency medical evacuation and treatment. In the event of an emergency, your trekking guide and trip leader will work closely with your insurance provider to coordinate necessary assistance.
Immunizations: While there are no official immunization requirements for entering Nepal, it's advisable to consult with your doctor regarding vaccinations. Common vaccinations recommended for travel to Nepal include Hepatitis A, Hepatitis B, Meningitis, Cholera, Typhoid, Tetanus-Diphtheria, Polio, Measles, Mumps, Rubella, and Japanese Encephalitis B. Ensuring you're up-to-date with these immunizations can help protect you against preventable diseases during your journey.
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Having cash: Cash is preferred in Nepal, and ATMs and money-changers are available at the airport and in Kathmandu but will be very limited elsewhere. It's advisable to get cash for tips and personal expenses before leaving Kathmandu, as many places and taxis only accept cash.
Debit and credit cards: Bringing two debit cards is advisable, just in case one doesn’t work. We recommend the Charles Schwab Investor Debit Card because it will refund you all ATM withdrawal fees. A credit card with no foreign transaction fees will be helpful for souvenir purchases from certain shops, hotel stays, and restaurants in bigger cities.
Regarding tips: Basic facilities like meals and accommodation are included in your trip cost, but tips for the staff are not covered. A suggested amount of $250 per participant is typically divided among the staff, with the guide receiving 25-30% of the total.
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To enter Nepal, you will need a visa which is issued upon arrival. A single-entry visa for 15/30/90 days costs $30/$50/$125 respectively. You can obtain a visa on arrival at the airport. It's recommended to carry USD cash and have a 2" x 2" photo in case the automated kiosks are not functioning.
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Nepal's rich tapestry of traditional religious beliefs and customs adds depth to your journey through the Himalayas. To travel mindfully and respect local cultures, consider the following points to avoid inadvertently causing offense:
Use of Hands: Show gratitude and respect by using both hands when giving or receiving something, even money. This gesture is widely appreciated as a sign of respect.. Avoid eating or offering things with your left hand, as it is traditionally associated with toilet hygiene. Instead, use your right hand for all dining-related activities.
Dining Etiquette: Embrace Nepalese hospitality by eating everything that is served to you. If you feel overwhelmed by the portion size, politely request to have some removed before you begin eating. This gesture is appreciated and prevents food wastage.
Food Customs: Refrain from offering food to a Nepalese person after tasting it, and avoid eating from a common pot. Additionally, avoid touching your lips to a shared drinking vessel to maintain hygiene standards.
Stupa Etiquette: When walking around a stupa, always proceed in a clockwise direction, ensuring that the outer walls are on your right. This practice is customary and demonstrates reverence.
Photography Etiquette: Exercise discretion when taking photographs. Avoid capturing images of locals, holy shrines, and temples without obtaining explicit consent. Respecting people's privacy and sacred spaces is paramount.
Public Displays of Affection: While it's common to see men holding hands in Nepal, refrain from public displays of affection between men and women. Such actions are generally frowned upon in Nepalese society.
By adhering to these cultural considerations, you can enhance your experience in Nepal and foster meaningful connections with local communities.
