1 pair strong, comfortable hiking boots
1 Medium/Large rucksack/ backpack
(max weight when loaded & carried by porter- 15 kg.)
1 sleeping bag- down-filling to zero cent or lower depending on trip altitude
1 day pack: +/- 10 litters
1Down jacket or all –weather Anorak-long(not short) with hood
1 Warm wooly hat
Gloves- quality and warmth subject to altitude and season
Sun-glasses-essential above snow –line
Sun-block/ Sun –Screen lotion(30-50 SPF) –essential for light-skinned people
1 Fleece or warm sweater
1 Sweat –shirt/light sweater
Torch/flash-light-with additional batteries
Shirts- long-sleeved, cotton and/ or thermal Tshirts
Trousers-2 pairs( warm or light –weight depending on trek altitude)
Short- 1 pair, cotton ( easy-dry)
Socks-2 pairs thick wool, 2 pair thin cotton
Underwear- various (& pracal)
Wind/water – proof zip-up jacket( nearly knee-length with hood)
Sport –shoes/sandals- light-weight
Personal toiletries/washing kit-item bio-degrade where possible
Basis band –Aid / moleskin/ blister kit
Water purifying tablets
Toilet paper ( for day-time- use)
All foreigners must have a visa. Nepali embassies and consulates overseas issue visas without any difficulties. You can also get on the spot when you arrive in Nepal, either at Kathmandu’s International Airport or at road borders:Nepaljung,Birjung ,raxaul,Sunali ,Kodari .
You will need a passport photo to get visa in Kathmandu Airport or other border places.It costs $25 for a 15 days and $ 40 for a 30 days visa even USD 100 for 90 days. If you’ll be in Nepal more than 15 days you are better off getting a 30 day visa on arrival.
It’s really a good idea to keep a number of passport photos with your passport so they are immediately handy for trekking permits,visa applications and other official documents.
Travel insurance & Emergency Funds
Emergency Fund during your travel, please make sure you have access to at least an additional USD $ 300 or equivalent , as an “Emergency” fund to be used when circumstances outside your control (ex, a natural disaster ) require a change to our planned route also and this is a rare occurrence during the trips.
Travel insurance : Travel insurance is compulsory in order to participate on any ExGuides Treks Trips. When you travelling with us , you will not to be permitted to join the tour until confirmation of travel insurance has been sighed by ExGuides Tour Guide /Leader, who will take Note of your insurance details. Please when you selecting a travel insurance policy please keep in mind that all your medical and accident rescue coverage and that we suggest a minimum coverage of USD $ 200,000 for repatriation and emergency ( this is only if you do trekking , peak climbing and expeditions, but if you do ExGuide tours we require travel insurance only ) we strongly rcommend that the policy also covers personal liability , cancellation , curtailment and loss of your luggage and personal effects.
If you have credit card insurance we require proof of purchase of the your trip (receipt of credit card statement) with credit card in your Name. please do contact your bank for details of their participating insurer the level of coverage and emergency contact telephone Number.
Exchange money : the official currency of Nepal is Nepali Rupees (NPR). If would like take a ATMs can only be found in kathmandu specially in thamel many ATMs place, pokhara and bhaktpur. the money exchange facilities are available in kathmandu (thamel , patan mostly tourist place) pokhara (around lake side) , bhaktapur and chitwan( only ourside the park). The before nepal’s government banned the import and export and use of 500 and 1000 indina Ruppe Note in Nepal but now Nepal government allow indian 500 and 1000 import and export. While traveller’s cheques have security advantages exchanging them can be a long process and commission can be high (up to 10%) and they can be difficult to change in rural areas On weekends and public holidays. If you choose to bring traveller’s cheques please make sure they are a major brand and major currency.
Spending money: all traveller are different and therefore spending money requirements will vary. Some one travellers may drinks more than others while other travellers like to purchase more souvenirs than participating in optional activities and tipping.
Health and physical condition
Physical condition : trekking has been since long established in Nepal and providing beautiful views in a natural landscape. When you trekking , can be difficult in parts with a lot of uphill and downhill even climbing. But within the capabilities of any healthy person with an established level of walking and fitness. Often stubbornness helps. Walking at your own pace-slow and steady is the way to go being fit or unfit is not the main control here , it is how you deal with mountain altitude. Please never do not RUSH! Go slowly –plod on at a steady pace , pause , sadnting to resting also do not sit too aften it’s harder to get going again and again. Even please don’t care about whether others are ahead ! the walking path is clear , your Guides keep track of where you are . there is plently of times so walk at your pace regardless of how far behind you may think you are. Always remember the sun is intense wear sunscreen and sunglasses it is colder than you think , especially in the wind if you take off layers whilst during walking make sure to put them on again as soon as you stop or are in the shade so , don’t wait to get cold.
If you have any doubts of you are not sure if a trekking is suitable for you please do not hesitate to ask us for advice before you take your final trips booking decision.
Health and safety (Acute mountain sickness AMS)
Acute mountain sickness (AMS) : Though All ExGuides Treks itineraries are designed to allow adepuate enough acclimatization during your trekking in Himalayas , you are likey to feel the effect of altitude sickness (AMS) and oxygen deprivation whlist on the trekking. If left untreated AMS can be life-threatening. We would expect the majority or people to notice the effect of being at high altltude and while most will only feel discomfort , it is not uncommon for small number of people to need extra care which will we provided by our Guides and local staff. All our ExGuides trips that spend time at high altitude follow our standered altitude safety measures.
A number of medical conditions or medications are can also reduce your body’s ability to acclimatize and thus will affect your performance at high altitude himalayas and make you more susceptible to AMS. If you are so worried about any pre-existing condition (e.g heart problem) or unsure of your physical ability , you have to seek medical advice prior to booking. You may also wish to discuss medication such as diamox that may help aid acclimatization during your trekking. Please Note that while we try to assist all our valueable clients in achieving their Goal even Dream. But there are maybe times your Guides makes the decision to either delay or stop your ascent based on your medical conditions and AMS symptoms on trekking health and safety is most important. All our trips are Running and leading by an experienced , (Expert of tours , trekking and climbing ) English Speaking Local Guides and assistants who will help with the daily logistics.
How to prevent AMS
It’s always good to know that best way to prevent AMS is to ascend gradually . above an altitude of 3,000 meter (10,000 ft) you should not ascend more than 500 meter in a day. If due to the itinerary this not possible a rest day to acclimatize recommended by ExGuide Treks.keep in mind please that different people will acclimatize at different rates. Acclimatization of often accompanied by fluid loss , so you always need to lots drinks of fluid to remain properly hydrated (at least 3-4 quarts per day. Also urine output should be copious and clear like water. Please take it easy , don’t over –exert yourself when you first get up to altitude in Himalayas. Light activity during day is better than sleeping because respiration decrease during sleep, exacerbating the symptoms. Always avoid tobacco and alcohol and other depressant drugs including tranquilizer and sleeping pills . there are depressants futher decrease the respiratory drive during sleeping resulting in a worsening of the symptoms. Please eat well foods and eat a high carbohydrate diet ( more than 70% of your calories from carbohydrates) when you while at altitude. If begin to show symptoms of moderate altitude illness , please do not go higher until symtoms decrease of symptoms are increase , you should go down , down, down!
Diamox : Diamox allow you to breathe faster so that you metabolize more oxygen , thereby minimizing the symptoms casue by poor oxygenation. This Diamox is especially helpful to start at night when respiratory drive is decrease. Since takes while for Diamox to have an effect. It’s a advisable to start taking it 24 hrs before you go to altitude and continue for at least five days higher altitude, and this is recommendation of the Himalayan rescue association medical clinic is 125 mg. twice a day one in the morning and one at night.diamox started dose is 250 mg , when you take Diamox you may get possible side effects include tingling of the lips and finger tips , blurring of vision and alteration of taste. Please never , and never try to take more than 250 mg Diamox in once. After taking Diamox please drink lots and lots water it does help a lot.
First aid kit
We would like to basic list to cover the more common ailment that affect trekkers. climbing group , expeditions and all trekkers going to isolated areas will need a more comprehensive kit.
(For more AMS information please visit our site at health and safety)
General health Advice : it is always good to consult with your doctor for up to date medical travel information well before departure for your trip. When you selecting you trip please carefully read the itinerary ans assess your ability to handle with our style of travel.
If you are looking for when to trekking in Nepal or which month is best ? please visit our website at “when to trekking in Nepal”
Food and accommodation
Eating is a big part of traveling. When travelling with ExGuides you experience the local food . while arrival ,we always provide you WELCOME DINNER. While trekking we are usually satying in so call tea house. A tea houses are the combination of guest houses , restaurant and social hang out. Private rooms (twin basis) are available in most tea houses , except for high altitudes onces where it will be just dormitories. The tea houses are fairly basic. The rooms are spare with twin beds and very little additional furniture. Blankets are generally provided from tea houses. Most bathrooms are shared and toilets can be either squat type or the western version. It depend on trekking region and trekking place.most of tea houses have running water facility and many of them have hot water available for bathing at additional cost. Solar heaters depend on the weather. There is a large dining room-cum-lounge , warmed by the Bukhara stove and tea house normally no electric lighting in the rooms unless the village has hydroelectric power. Most tea houses got solar lighting in dining.
Tea houses now also have electricity for charging small appliances –mobile phone and cameras and there maybe a small charge amount for this.
During a tea houses trekking you will usually have breakfast and dinner in the tea houses where you stayed and lunch will be eaten at one of the trail side resturants. Every tea houses serves the traditional nepali meals Dal Bhat (rice and lentils) as well as a varity of different food item such as rice , vegetable , noodles , patatos and soup.also different varity food items such as a pizza , pasta and French fries. For soft drink, snacksand beer are available in most of the tea houdes and trails side resturants. And of course always milk tea is served everywhere in tea houses trekking.
Tipping at the end of your trip : if you are happy with the services provided a tip- though not compulsory –is appropritate. While it may not be customary to you. it is of great significance to the people who will take care of you during your trips and inspires excellent service and is an entrenched feature of the tourism industry across many destination. We recommend that tips are given to the intended recipient by a member of your group , rather than collected ans passed on by group leader. We suggest following amount are based on local considerations and feedback from our past traveller, hotel porter :NPR 50-100 is adequate for porters that assist you with bags to your room. Restaurant : please check the bill if there’s an addition of 10% service charge , no requirement ofr tipping , otherwise 5-10% of the total bill amount is appropriate.
Your Trip leader/ Guide: throughout your trip you may at times have a local Guide in addition to your leader. We suggest USD 2-3 per person , per day for local Guide(including city tour Guide , jungle Guide , rafting Guide , assistant trekking Guide and your Trip leader/ Guide).
Porter : throughout your trip you may at times have a porter in addition to your leader. We suggest USD $ 2 per person perday. ( normally two client luggage one porter will carry. ) but make sure that your trip leader /Guide should get more tips than porter. If you need any advice please you can always free to ask your trip leader /Guide.
Some general rules
Respect Culture : ExGuide philosophy of travel is one of respect toward everyone we encounter , and in particul our local people who make the world special place it is.
All our trips are subject to change due to weather conditions or any other factors outside of ExGuides’s control. While we operate successful trips in this region throughout the years. Something changes may occur in our itineraries due to inclement weather and common seasonal changes to timetables and transportation route. Ths is can be happen with little noice so please be prepared for more modification to the route. The order and timing of included activities in each location may also vary from timing to timing.