18 Facts About The Everest Base Camp Trek
1. Mental and Physical Prep Before the Trek
2. Research Trekking Companies and Routes
3. Pack Essential Gear [Avoid Unnecessary Items]
4. Acclimatization is a Huge Part in a Successful Trek
5. Know the Signs of Acute Mountain Sickness [AMS]
6. Rest Days are Important
7. Hydration and Filtration System
8. Pacing in High-Altitude
9. Bring Food for the Trek
10. Try to Get Enough Rest
11. Stay Protected from the Sun and Wind
12. Be Ready for Less Than Ideal Weather
13. Accommodations
14. Bring Cash [ATMs Can Be Unreliable]
15. Wifi and Charging
16. Have Extra Days at the End
17. Beware of Yaks!
18. Respect the Locals and Environment
1. Mental and Physical Prep Before Starting the Everest Base Camp Trek
Many trekkers realize they need to take the time to train physically for the trek, but often many forget about the mental portion of having a successful trip. Mental prep is critical to pushing through the bad weather, the nausea, piercing headaches, lack of amenities, and long days. Know the challenge you are about to face and be ready for the mentally draining aspects of the trek. Make sure to have a positive mindset to keep your enthusiasm and motivation through all of the challenges.
The physical component of the trek should be a breeze if you take the time, 3 to 6 months in advance, to train. Start hitting the weights and the stair stepper in advance and you will be happy you did. There is nothing worse than being too out of shape to make the camp or to actually enjoy getting there. Physical fitness is a requirement for the long hiking days and high altitude. The best way to train is to do cardiovascular activities 4 to 5 times per week, weight training for a body fit to carry a heavy pack, and to actually get outside on your local trails with your backpack to hike.
2. Research Trekking Companies and Routes
If you are not comfortable with trekking to EBC alone, check out a company that will set up the entire itinerary for you or hire a Sherpa as a guide on arrival. Both are great opportunities for someone who wants a little assistance. Tour companies are a great way to meet other trekkers and can remove the stress of trying to plan the entire trip yourself. Make sure to do some research and pick a company that fits your style.
Another option is to hire a personal guide to assist you on your journey. A guide will set up accommodations and show you the way. Just keep in mind most guides have a set schedule or accommodations they use, so you will not have as much freedom with your choices. Along with a guide, you can also hire a porter. A porter will carry your bags for you along the trek. This is a great choice for those who want to reduce chances of fatigue or have shoulder issues and cannot carry all the weight.
3. Pack Essential Gear [Avoid Unnecessary Items]
Quickly, you will realize the difference a few pounds in your backpack can make on your long trekking days. On the other hand, missed gear can create problems. So, make sure to bring what you need and leave the rest at home. A good pair of quality shoes are a must to avoid blisters. Temperature can fluctuate in the mountains, so bring a warm pair of base layers, down jacket, and fleece. A hard-shell to protect from rain and wind will protect you from the bad weather days. For the rest of the gear you need, check out my EBC packing list.
4. Acclimatization is a Huge Part in a Successful Everest Base Camp Trek
Previous high-altitude experience is beneficial, as knowing how your body will respond will give you an edge to a better performance. If possible, try to spend some time hiking in altitudes around 12,000 to 15,000 feet to get used to the changes in your breathing, physical abilities, and sleeping patterns. Although it is not required, the experience can be helpful before jumping into the trek that will have you at high altitude for about two weeks. Medications can be used to prevent the severity of Acute Mountain Sickness, like Diamox. Always consult a travel healthcare facility prior to the use of any medications.
5. Know the Signs of Acute Mountain Sickness [AMS]
Acute Mountain Sickness can range from mild symptoms to life-threatening, so do not ignore the warning signs. Some symptoms need immediate action to create a safe outcome. Be attentive and constantly monitor yourself and the others in your trekking party. Know the signs, what to do if you become sick, and interventions to stay safe. Mountain conditions can take a toll on the body, even the most fit athletes can be taken down by altitude. No one is safe from high altitude sickness; however, with proper hydration and acclimatization schedule, it can be prevented for most. Check out the signs and symptoms and learn some basic medical knowledge to know how to fix situations that may arise while on the trek.
6. Rest Days are Important While on the Everest Base Camp Trek
Take the extra days to rest, even if you are not tired physically. Far too many hikers are unsuccessful in reaching base camp because they tried to rush there. These rest days are mainly for a safe acclimatization process. Do not worry though, you will still be hiking on these days to higher altitudes. The exposure to a higher altitude, along with returning to a lower elevation to sleep at night, is an essential part of allowing your body to adjust appropriately to prevent sickness.
7. Hydration and Filtration System
Hydration helps to prevent Acute Mountain Sickness. It is simple. If you choose not to consume fluids and electrolytes while trekking, you will feel like garbage. Make sure to prioritize consuming 4 – 5 liters of water per day while in the mountains. While trekking, especially on the longer days, it can be quite easy to forget to drink enough water. You must stay on top of this because it will be impossible to catch up. Start each day off with drinking a liter of water before you leave your teahouse. It is a great way to stay hydrated through the day.
Remember if you begin to feel thirsty, you are already dehydrated. Continuously drink fluids even when you do not feel the urge to drink.
Besides from water, it is very important to keep the balance of your electrolytes, especially to prevent altitude sickness and muscle spasms. Electrolyte powder will help replenish vital minerals and give some taste to the water. Often you will not feel thirsty, but do not be fooled you still need to drink. Some flavor can make all the difference to hitting those 4 – 5 liters of water each day.
Another important aspect to consider is to only consume safe drinking water. The trek makes it easy to find large liter water bottles in every village. However, using a filtration system can be an alternative to buying water bottles along the route. A filtration device is very useful to save you some money since you will be able to fill up for free in streams or at teahouses.
8. Pacing in High-Altitude
Pacing in high altitude ensures to assist with a steady acclimatization process to prevent sickness. The lower levels of oxygen make recovery from strenuous activity much more difficult. Do not try to run, it will not end well for you. Rushing, or trying to travel at a quicker than comfortable pace will make you more fatigued, dehydrated, and increase your chances of having complications from AMS. The Everest Base Camp Trek cannot be rushed, so if you are tight on time either find a way to extend or think about doing a different trek.
9. Bring Food for the Everest Base Camp Trek
Since you will be trekking for some long days, remember to consume enough calories with healthy meals for proper performance. Sounds easy enough but high altitude does help you lose your appetite. Some nights it will be a struggle but make sure to get the nutrients you need.
While on the trek, it is best to avoid all meat since Sagarmatha National Park is a no-kill zone. This means all meat is carried in from Lukla and could go without proper refrigeration for days. Dal Baht, an authentic Nepali vegetarian dish, consists of lentils, rice, and vegetables. The dish is a great way to get all the different food groups needed after a long day.
Although native cuisine like dal baht is delicious, sometimes you will crave the typical foods you have as a snack at home. Carry some snacks with you on your trek. Before leaving for Nepal, grab some protein bars, chocolate, or beef jerky to bring in your backpack. Snacks are a great way to grab some quick calories and much needed protein while out on the trail, especially for those times when feeling nauseous.
10. Try to Get Enough Rest
High altitude and a good night sleep usually do not go together. The trek is mentally and physically demanding, so taking time to sleep adequately is important. Sleep repairs all your muscles and restores your energy levels for the next day. Sleep will improve your mood and keep a positive mindset while out on hard days. Make sure to do all you can to get rest, even if high altitude is trying to prevent it.
The temperature can drop significantly at night, so having a warm pair of base layers and a personal sleeping bag can make you much more comfortable. Every teahouse has thick blankets but often they are dirty since laundry is hard to do at remote villages in the mountains.
11. Stay Protected from the Sun and Wind
The sun can be harsh as you climb in elevation. The higher the elevation the less UV protection, causing sunburns to be a common occurrence if the appropriate precautions are not taken during your trek. The use of sunscreen, hats, sunglasses, and full sleeve shirts are a must to prevent sunburns and dehydration.
Many areas of the trek are an exposed dirt trail so it can get quite windy. Protect yourself from the wind by always keeping your outer shell handy in your backpack. The dry parts of the path will have clouds of dust when windy, make sure to wear sunglasses and a face cover to improve your breathing. The dust can cause a dry cough, so do your best to stay covered up when possible.
12. Be Ready for Less Than Ideal Weather
Even in the warmest months of trekking season in the Himalayas, always prepare for large fluctuations in temperature, rain, snowstorms, and foggy conditions. Especially at higher elevations, expect cold early mornings and frigid nights. Weather is constantly changing in the mountains, so make sure to have warm gear and a shell in an accessible place in your pack. Waterproof hiking shoes is another key item to have, as keeping your feet warm and dry will prevent blisters and cuts.
A sunny day can turn into a rainstorm in the blink of an eye. Mountains have a significant effect on rainfall, the air being pushed over the mountains causes the humidity to increase and precipitation to form. Always be prepared for the unexpected. For more information on the weather while on the Everest Base Camp Trek check out Himalayan Wonders.
13. Accommodations While on the Everest Base Camp Trek
Most climbers stay in teahouses while on the trek. At some of the lower elevation villages like Namche Bazaar, you will be able to find more luxurious accommodations, but only basic accommodations will be available in places like Gorak Shep.
The individual rooms in every teahouse are not heated. The gathering room with the kitchen is the only place with heat, usually consisting of a centrally placed stove. Basically, a typical room consists of two twin beds with a small wooden table and a single light. Each bed has a pillow and a thick blanket. Blankets are usually not the most clean though due to the difficulty of doing laundry at high elevations. Thus, base layers and a sleeping bag are important to stay comfortable and clean on those chilly nights.
At the end of the hallway are single toilet bathrooms. Toilets range from the typical western style at lower elevations to squat toilets at higher elevations. Make sure to bring your own supply of toilet paper. Showers are hit or miss, so plan ahead for alternative ways to stay clean. Body wipes with essential oils are a great way to remain clean and smelling good.
Whether there is a shower or not, every teahouse has some sort of water source; lower elevation will have running water, where as the higher elevation will be no more than water jugs with a small faucet. Either way, bring a small bottle of soap and hand sanitizer.
The typical price for teahouses is 200 Nepali rupees, with the exception of some locations costing slightly more on average. The more luxurious accommodations in Namche Bazaar can be closer to the price of a normal hotel in a western country.
14. Bring Cash [ATMs Can Be Unreliable]
You can never go wrong with having a little extra cash in your backpack. ATMs in the mountain villages are hard to find and not always too reliable. You will need cash for the entire trek, as no place accepts credit cards. If you do find yourself needing an ATM, make sure to find one in either Lukla or Namche Bazaar.
Carrying an extra emergency fund of cash in your backpack could come in handy when you need it. Try to place the cash in different parts of your bag, just in case someone gets a hold of it. A surplus of cash laying around can be risky when traveling, so figure out the right amount based on your budget. Make sure to be discreet about when and where you take any money out. However, an emergency fund is crucial, as you never know what crazy emergencies may come up, like dropping $500 for a helicopter flight.
15. Wifi and Charging
Wifi and charging your electronic devices are not included at any teahouse. These will add quite a bit to your daily budget, especially if you intend on using each every day of your trek. In retrospect internet and charging will not cost you more than a few dollars per hour. However, when your teahouse costs less than $2 a night for you and a buddy, the cost of internet and charging may seem high.
Charging usually costs about $2 – 5 per hour. If you want to be connected to the internet on the trek, then you can buy a prepaid Data SIM card, which are available in Kathmandu, or purchase internet in each of the teahouses for $3 – 5 per hour.
16. Have Extra Days at the End
Extra days are critical due to injuries, unexpected weather, or changes in the itinerary. Plan for the unexpected when heading out to Everest Base Camp. Keep an extra day at the end of your trip just in case anything comes up.
The weather conditions and visibility in Lukla change rapidly, especially towards the end of the trekking season. Flights in Lukla are frequently delayed or cancelled, causing days of people from cancelled flights to all be trying to fly out when the weather clears up. It can be a nightmare. The system for setting up flights is not the most organized, which can leave you in a predicament. The other way to leave is by helicopter, which can get expensive, difficult to organize, and is still dependent on visibility. Usually, by early afternoon, flying out of the Lukla airport becomes impossible.
The third option is to leave Lukla on foot. You can trek down to Salieri, catch a 16-hour jeep ride, consisting of windy, rugged back roads to reach the capitol of Kathmandu. Either way this will add a few extra days at the end of your trip. Try to leave extra days in Lukla and Kathmandu to avoid missing any international flights. Save yourself the panic attack now.
17. Beware of Yaks on the Everest Base Camp Trek!
In the Everest region, yaks are everywhere bringing supplies up to the remote mountain villages. The trails are crowded and narrow in parts with large drop-offs, so stay clear of yaks when large groups are walking towards you.
When yaks are coming in your direction, either step off to the side if possible, or stay put on the mountainside to wait for them to pass. Yaks have been known to run people off the trail, so stay safe when surrounded by them. The best option is to always try to stay out of the way of yaks, mules, and porters carrying large heavy loads.
18. Respect the Locals and Environment
Always show respect to the locals and the environment, as you are entering their home. Most initially head to Everest Base Camp because of the beautiful mountain landscape, but a hidden reason the trek is such an amazing experience is the culture and friendliness of the Nepalese people. Keep this incredible environment clean and pristine by packing out all your trash, treating locals with respect, and following the guidelines set by Sagarmatha National Park.
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