Everest Dreams Everest Base Camp, Other Trek in Nepal and Mansarovar packages comes with Free 4 Week of Physical fitness and Diet Plan by our team and also help you be ready for the tour. This tour is about 70% mental strength and will , 10% depend on physical preparation and 10% extra on readiness to take a new advantage in life and make it as a memory.
We have expertise in arranging a trek from 6-7 Year old to 70 Year old member also and also help you understand your body type, BMI ( Body Mass Index ) , Medical Condition if any with our medical practitioners consultancy and also provide you with the diet plan to be ready for the food you are going
Everest Base Camp Trek Preparation
Day | Place | Elevation | Preparation / Recomendation |
Day-1 | Kathmandu City Full Day Tour | 1400 m |
|
Day-2 |
| 2860 m |
|
Day-3 | Trek Phakding to Namache Bazaar | 3440 m |
|
Day-4 | Relax and Explore Namache Bazar | 3400 m |
|
Day-5 | Trek to PangBuche | 3985 m |
|
Day-6 | Trek to DengBoche | 4410 m |
|
Day-7 | Trek to Lobuche | 4940 m |
|
Day-8 | Trek to GorakShep | 5164 m |
|
Day-9 | Trek to EBC | 5364 m |
|
Day-10 | Trek to KalaPather | 5545 m |
|
Day-11 | Down Trek to TengBoche | 3860 m |
|
Day-12 | Down Trek to Namache | 3400 m |
|
Day-13 | Lukla Flight back to KathMandu | 2860 m |
|
Day-14 | Kathmandu Hotel | 1400 m |
|
How to Prepare for the Everest Base Camp
During the Trek
We recommend 4 Week of Basic workout session to preprare for the Everest Base Camp Trek, Before the registration we explain the whole tour and trek days with us and prepare you better for the trek so physically you are ready and can enjoy the scenatic beauty without much worry about your body conditions.
Below are the Session Timing/ Sleeping Hours
- Everest Base Camp Trek doesnot need a Gym Body or Heavy Muscle Building.
- Basic Stretching and Walk will build your mental moral and Long distance walking capability.
- Body Warmup and Heart rate monitoring is recommended as basic checklist.
Day-Wise EBC Trek Breakup
- Day 1-2 are normal Walk and doesnot need heavy exercise to prep , Week 1 Plan of exercise will help you ready for the session.
- Day 3 – Namache Bazzar trek last 1 hour session will be bit exhausting and week-3 Plan will help you recover, a Good Cool down session will help you recover fast and you have one relax Acclimatization day to recover
- Day 4-5-6-7 : These are normal trek and Namache Bazzar trek would be prepared you for these, these are scenatic trek and not stressful, these are the Best Trek View routes and easy to achieve.
- Day 8 – Week 3 Preparation would help you be ready for one Labuche Post lunch elevation trek , which would put your training into Test but as by this time your body is ready to handle both elevation as well as Mountain Pressure.
Food Recommendation
Before sleeping have lot of Hot Water/ Morning have Garlic/Ginger/Lemon Honey special drink to handle the oxygen in the atmosphere effectively , No Meat during the elevation as Meat quality is not guaranteed and for Protein have Boiled Egg.
Morning | Evening | Weekend | |
Week1 | Wakeup 7am | Walk 2KM/45 Min | 4Km Nature Walk Basic Warm-up |
Week2 | Walk 5KM/1 Hour | Walk 2KM/45 Min | Nature Walk for 4 Hours is recommended |
Week3 | Walk 5KM/1 Hour | Walk 2KM/30 Min | One Trek to Nearby mountain is recommended or Nature walk for the Day with your fully loaded equipment. |
Week4 | Walk 5KM/40 Min | Walk 2KM/25 Min | Stretching session |
| |||
Some Recommendation
Morning | Afternoon | Evening | Drinks | |
Lunch Dinner | Eat Heavy | Go Local | Eat Light | Drink Lot of Water |
During Trek | Oatmeal | Sandwich, tuna melt, cold pizza, peanut butter and jelly sandwich | Peanut butter packets, fruit bars,candy bars, dried fruit, trail mix, mixed nuts, baked goods, cookies, chocolate, crackers | Avoid Carbonated Drinks Have Lemon/Ginger/Honey Hot water Have Juices/Premix ORS/ |
During Walk | Sherpa Soup is really good with any food. |
- Eat local food as you like, don’t try to drop your weight as you will be doing some physical activity.
- Add leafy vegetables , protein and calcium in your diet as that would help you maintain your body metabolism .
- Milk and milk alternatives provide the athlete with calcium, vitamins A, D and B12, protein and fat.
- Nourishing food and fluids will provide energy to support consistent training and muscle recovery, will reduce the risk of injury
- Pure fruit juice can be a good choice, just choose small portions.
- During exercise, our body loses water and electrolytes through sweat and breathing, hence try to add that in your water plan during the preparation.
- 4L of water every day is a must rule for at least 2 weeks prior to the trekking.
During the Trek
- Avoid anything very oily or spicy food
- Avoid Smoking / alcohol consumption
- Prepare a balance diet with some supplement of Vitamin and Calcium
- Avoid any meat based product as sometimes they are not well preserved in the Mountain.
- Unsweetened apple juice has the same concentration of sugar as Coca-Cola! Please try to avoid
Things to carry during trekking
- It’s recommended that you carry not more than 5KG on any single day of trekking, 10KG of weight you can take help from your portar service and 5KG you can carry with you which are essentials for your travel.
- Please don’t try to take heavy weight or unnecessary items as that has to be carried by you during the journey. So plan your day, check the weather pattern, keep some small snacks and enough water supply align with really urgent equipment.
- Please find the list of item we suggest teams during their travel plan in their personal bag.
Important documents and items
- Valid passport, 2 extra passport size photos, airline tickets
- Separate photocopies of passport, visa form (easily obtained at Kathmandu airport), proof of insurance
- Dollars, pounds, or Euros in cash for purchasing Nepalese visa at Kathmandu airport, for paying for restaurants and hotels, for gratuities, snacks, and to purchase your own drinks and gifts
- Credit cards, Bank/ATM/Cash machine cards for withdrawing funds from cash machines (bring a photocopy of your cards), traveler’s checks, etc.
Head
- Bandana or headscarf, also useful for dusty conditions
- Headlamp with extra batteries and bulbs
- Sunglasses with UV protection
- Prescription sunglasses (if required)
Upper Body
- Polypropylene shirts (1 half sleeve and 2 long sleeves)
- Fleece wind-stopper jacket or pullover
- Waterproof (preferably breathable fabric) shell jacket
- Down vest and/or jacket *
- Gore-Tex jacket with hood, waterproof and breathable
Hands
- 1 pair of lightweight poly liner gloves.
Lower Body
- Non-cotton underwear briefs
- 1 pair of Hiking shorts
- 1 pair of Hiking trousers
- 1 pair of lightweight thermal bottoms (seasonal)
- 1 pair of fleece or woolen trousers
- 1 pair of waterproof shell pants, breathable fabric
Feet
- 2 pairs of thin, lightweight inner socks
- 2 pairs of heavy poly or wool socks
- 1 pair of Hiking boots with spare laces (sturdy soles, water-resistant, ankle support, “broken-in”)
Medical
- Small, personal first-aid kit. (simple and light)
- Aspirin, first-aid tape, and plasters (Band-Aids)
- 1 skin-blister repair kit
- Anti-diarrhea pills
- Anti-headache pills
- Cough and/or cold medicine
- Anti-altitude sickness pills: Diamox or Acetazolamide
- Stomach antibiotic: Ciprofloxacin, etc. Do not bring sleeping pills as they are a respiratory depressant.
- Water purification tablets or the water filter
- 1 set of earplugs
- Extra pair of prescription glasses, contact lens supplies
Practical Items
- 1 small roll of repair tape, 1 sewing-repair kit
- 1 cigarette lighter, 1 small box of matches
- 1 compass or GPS(optional)
- 1 alarm clock/watch
- 1 digital camera with extra cards and batteries
- large Ziplocs
- 2 water bottles (1 liter each)
- 1 small folding knife
- Binoculars (optional)
- 4 large, waterproof, disposable rubbish sacks
Toiletries
- 1 medium-sized quick-drying towel
- Toothbrush/paste (preferably biodegradable)
- Multipurpose soap (preferably biodegradable)
- Deodorants
- Nail clippers
- Face and body moisturizer
- Female hygiene products