There is so much information on the internet about trekking to the Mount Everest Base Camp in Nepal. But, as a team who have successfully organized and led Mount Everest Base Camp trips for the past 19 years, we would like to share our in-depth knowledge about this once-in-a-lifetime adventure.

Acclimatization

The first thing you need to do is to plan for proper acclimatization. We suggest spending three nights in Namche Bazaar, which is at an elevation of 3,500m (11,500 feet). Staying longer at this height helps your body adjust better to the lower oxygen levels.

Taking extra time at this important acclimatization point enables your body to generate more red blood cells. This process aids in carrying more oxygen, which is essential for your safety as you ascend to higher altitudes. Since not everyone successfully climbs the Everest region, acclimatizing properly at lower levels is essential before you proceed higher.

From years of experience, we’ve understood that spending less time acclimatizing than we advise significantly increases the risk of severe AMS (acute mountain sickness). Your likelihood of success diminishes with fewer acclimatization days, so making sure you acclimatize well should be your main focus.

Training 

Getting in shape for the trek is critical. Remember, this isn’t like running a marathon; you’ll be hiking up and down steep mountains with a backpack that weighs around 6kg (12lbs). Some days will be tougher than others, so preparing your body for the uneven terrain and longer distances is important for your success on the trek.

Focus on endurance and leg strength. Gradually increase your hikes from 3 to 6 hours, including elevation changes. You can also include biking, swimming, and weight training in your routine.

Focus on training by walking up and down hills and stairs. Wear a backpack and gradually increase the weight over several months. Aim to train 4 to 5 times a week.

Immunizations

Deciding to get vaccinations before traveling to Nepal is a personal choice. However, it’s best to consult your doctor or a medical professional for advice on which vaccinations you may need.

Don’t wait until the last minute for vaccines, as many need multiple doses or require time before your trip.

Right gear

Having the right gear, like a quality sleeping bag, sturdy trekking boots, and merino layers, is very important. You’ll need plenty of rest, so having a comfortable sleeping bag is essential. Invest in a high-quality down sleeping bag rated for 0 degrees Fahrenheit (-17°C) to make sure you get restful sleep instead of sleepless nights.

Make sure you have the right gear: layers, a down jacket, gloves, trekking boots, a backpack, and other essentials. Don’t forget a hat and sunglasses for sun protection. Choose items that are lightweight, waterproof, and breathable.

Hydration

While you’re in Nepal, aim to drink about 4 to 5 liters of water each day on the way to Everest. Keeping yourself well-hydrated and protecting your skin from the sun are key points to remember on this high-altitude trek.

Each morning, make it your goal to drink one liter of water before you start hiking around 8 am. During breakfast, fill your 2–3 liter hydration pack to sip on during your morning trek. By the time you reach lunch, you should have already consumed about three liters. At lunch, grab another liter or two to keep up your hydration in the afternoon. By around 5 pm each day, you should hit that 4 to 5-liter mark. This will help you avoid drinking too late in the evening, which means fewer trips to the bathroom during the night!

Pace 

Getting the pace correct is a very important part of your success. Our team has the experience to guide you to Everest Base Camp and back down safely. However, this journey requires preparation on your part. Make sure you’re in good shape and ready for the trek. Remember, it’s often more challenging to descend than to climb, so having strong legs is really important.

Think about physical activity when you’re at sea level. You can push yourself hard in training, then go home to rest, with plenty of oxygen helping your muscles recover for the next training session. But on the Everest trek, you’ll face a very different situation—you’ll have 30 to 50% less oxygen reaching your muscles once you climb above 18,000 feet.

You need to minimize daily damage on your Mount Everest Base Camp trip. Move at a steady pace and maintain a low heart rate. Let others pass you by, and focus on keeping your heart rate down. This will reduce muscle strain each day. Acclimate slowly to improve your chances of safely reaching Everest Base Camp.

At Tibet Shambhala Adventure Co. Ltd, we believe in the “slow and steady wins the race” philosophy. Call us at +86-13908907271 to book your Mount Everest Base Camp trip, and let us help you reach your goals safely and successfully.