Travel Information

Trekking in Nepal

Nepal is a landlocked nation nestling in the lap of the Himalayas between China and India. It is one of the richest countries in the world in terms of biodiversity, thanks to its unique geographical position and altitudinal variation: the elevation ranges from 60 metres above sea level in the Terai to the highest point on earth, Mt. Everest, at 8,848 metres.

Trekking in Nepal is for active people in good health who enjoy adventurous hiking, with steep hills and deep river valleys – there is very little level walking in Nepal. Trekkers should be fit and healthy, enjoy walking and have done some hill training for treks up to medium standard. For treks above medium standard we expect participants to be strong, experienced hikers in good physical condition.

Porters will carry gear and supplies, leaving guests free to carry only a daypack. No technical climbing or other special abilities are required; however, each person should be equipped with a “spirit of adventure” and a willingness to undergo the potential hardships of outdoor living and long days on the trail.

Treks can spend considerable time at altitudes between 350 m and 5,000 m. Most trails themselves are only moderate, but at these altitudes hiking can feel more strenuous. Please consult your doctor before booking to confirm your general health.

Teahouse Trekking

Teahouse trekking is the most popular style, staying in family-run guesthouses. It is often the trek of choice in the well-developed regions including Annapurna, Everest and Langtang–Helambu, where western and Nepalese food is available.

Accommodation with communal bathrooms and hot and cold showers is available in most teahouses. Teahouse trekking is comparatively cheaper than camping and is suitable for both small and large groups. On a teahouse trek, a Malung Treks & Expedition licensed guide, with assistant and porters, will accompany you. You will be provided with three meals a day – breakfast, lunch and dinner – and overnight accommodation.

Organised Camping Treks

Camping treks are popular for “off the beaten track” routes and mountain climbing expeditions.

Treks are fully organised by Malung Treks guides and support staff, and include a cook and porters to carry all camping equipment, food, fuel and personal belongings. At the campsite, sleeping, dining and toilet tents are provided, as well as mattresses and sleeping bags. Every morning there is a bowl of warm water for washing and a cup of hot tea. A relaxing lunch is taken at about midday, and a typical day’s hike usually ends in the early afternoon. Your campsite will be waiting to greet you at the end of the day.

Food on Camping Treks

Breakfast

• Porridge / muesli / toast
• Pancakes / chapatti
• Milk / tea / coffee / hot chocolate
• Eggs – boiled, fried, omelette
• Butter / jam / honey / peanut butter

Lunch

• Juice / tea / coffee
• Chapatti / cheese on toast / hot dog
• Sandwiches: tuna, sardine, ham, cheese
• Salad
• Dal bhat
• Seasonal fresh fruit

Dinner

• Dal bhat
• Soup
• Curry and rice (various)
• Pizza / pasta / spaghetti
• Chowmein / fried rice / poppadom
• Momo (dumplings)
• Fried chicken / lamb / yak or buffalo steak / potato / vegetables

Dessert

• Tinned or fresh fruit: mango, pineapple, peach, pear, fruit cocktail
• Banana / apple fritters
• Apple / pumpkin pie
• Cake on the last day

Altitude Sickness

Altitude sickness, often known as Acute Mountain Sickness (AMS), is a particularly important medical consideration while trekking in Nepal. It is the effect of altitude on those who ascend too rapidly to elevations above 3,000 metres. Anyone may be affected by AMS regardless of strength or physical fitness. The initial symptoms are:

• Nausea / vomiting
• Loss of appetite
• Insomnia / sleeplessness
• Persistent headache
• Dizziness, light-headedness, confusion, disorientation, drunken gait
• Weakness, fatigue, lassitude, heavy legs
• Slight swelling of hands and face
• Breathlessness and breathing irregularity
• Reduced urine output

These symptoms are to be taken very seriously. If any of them appear, any further ascent should be reconsidered. More serious problems can occur, which can even cause death, sometimes within a few hours. The main cure for altitude sickness is to descend to lower elevations immediately. Acclimatisation – ascending no more than 300 to 500 metres per day above 3,000 metres – and the proper amount of rest are the best methods of prevention.

The Himalayan Rescue Association publishes detailed information on AMS, including a list of suggested medical supplies for trekkers.

Trekking Equipment

The following equipment is suggested for both camping and teahouse treks in the Himalayas. This list is a guideline; most trekking equipment can be hired or bought in the many adventure shops in Kathmandu.

Please try to keep the weight of your equipment to a minimum. Before starting the trek, your packed trek bag should weigh no more than 15 kg (33 pounds).

• Fleece jacket
• Fleece wind-stopper jacket
• Waterproof jacket
• Down jacket
• Down sleeping bag rated to zero degrees
• Lightweight gloves
• Sun hat or scarf
• Sunglasses
• Sun cream
• Extra T-shirts
• Underwear
• Lightweight cotton long pants
• Thermal pants
• Fleece or wool pants
• Waterproof pants
• Thick warm wool hiking socks
• Hiking boots with spare laces
• Headlamp with spare bulbs and batteries
• Small padlock or combination lock for your trekking bag
• Basic first-aid kit
• Large plastic bags to keep items dry inside the trekking bag
• Day pack
• Water bottles
• Bath towel
• Walking stick

Everest Expedition Equipment

Climbing equipment

• Ice axe with leash
• 12-point crampons
• Alpine climbing harness
• Carabiners: 3 locking, 6 regular
• Climbing helmet
• Ascender (jumar)
• Rappel / belay device (figure 8)
• Prusiks
• Adjustable 3-section ski or trekking poles

Footwear

• Light hiking boots or trekking shoes
• Camp boots (optional) – insulated boots for base camp
• Double plastic climbing boots with altitude liners
• Fully insulated overboots
• Gaiters – minimum 2 pairs
• Trekking socks – 3 pairs
• Wool or synthetic socks – 4 pairs
• Liner socks – 4 pairs

Technical clothing

• Lightweight long underwear – 2–3 pairs, tops and bottoms
• Heavyweight long underwear – 1 pair
• Lightweight nylon pants – 1–2 pairs
• Short-sleeve synthetic shirts – 1–2
• Synthetic / soft-shell jacket
• Insulated synthetic pants
• Down pants
• Expedition down parka
• Insulated synthetic jacket
• Hard-shell jacket with hood
• Hard-shell pants

Handwear

• Lightweight synthetic gloves – 1 pair
• Heavyweight synthetic / soft-shell gloves – 2 pairs
• Expedition shell gloves with insulated removable liners – 1 pair
• Expedition shell mitts – 1 pair
• Hand warmers and toe warmers – 3 sets of each

Headwear

• Headlamp with plenty of spare bulbs and batteries
• Glacier glasses
• Baseball cap / sun hat
• Ski goggles
• Balaclavas – 1 heavyweight, 1 lightweight (heavyweight must fit over lightweight)
• Warm synthetic / wool hat
• Bandanas (2) to shade your neck
• Neoprene face mask (optional)

Personal equipment

• Expedition backpack, 3,500–4,000 cu. in.
• Trekking backpack, 2,000–2,500 cu. in. (optional)
• Sleeping bag, expedition quality, rated to at least -40°F
• Second sleeping bag for base camp, rated to at least -20°F
• Self-inflating pads (2), 3/4 or full length
• Closed-cell foam pad, used with your self-inflating pad
• 16 oz insulated plastic mug with snap-on lid, spoon and bowl
• Sunscreen SPF 40 or better
• Lip screen SPF 20 or better – at least 2 sticks
• Water bottles – 2 to 3, with bottle parkas
• Toiletry bag with toilet paper, hand sanitiser and small towel
• Pee bottle (1 litre), large mouth and clearly marked
• Camp knife or multi-tool
• Thermos, 1 litre
• Camera gear (optional)
• Compression stuff sacks for sleeping bags and clothing

First aid

• Small personal first-aid kit
• Personal medications and prescriptions