How to Prepare for Trek in Nepal

Nepal is possibly one of the best trekking destinations not only in Asia, but in the whole world. That’s why thousands of people come to the country every year for trekking purposes. The natural beauty and the amazing trails definitely mark it as an adventure for those who love adventure sports.

During your trek to literally any location in Nepal, you will get to experience the beauty of the green landscapes, the picturesque view of the mountains, a great variety of plants and an equally wide range of animals and birds, and the ever so famous cultural diversity of people living in the villages in between the trails.

You need to keep yourself fully prepared before you plan a trek. Make sure to read till the end of this article to know how to prepare for a trek in Nepal!

⦁ Pack only what you need

Many trekkers make the mistake of packing more than they need. When you are going on a trek, there aren’t many things that you need to keep in your backpack, yet beginners tend to ignore this factor. Over-packing unnecessarily means that you are increasing the burden on your back. Starting with an over-packed bag is not going to be as difficult. However, as you keep moving forward, you will suffer a big deal.

While packing, you need to be mindful of the most necessary items. Some of those items may include sunscreen, trekking poles, extra layer of clothes as per the number of days you will spend on the trekking (most suitably light-weight thermal clothes), few bottles of water, fuel-giving snacks, pair of slippers, sunglasses, hat (for sun protection), etc.

⦁ Don’t stress out overly

One of the major mistakes that most trekkers make is that they stress more than they should. It is normal for a beginner to stress about something that he has never done before. But, it can prove to be unnecessary and nerve wrecking in many cases. Keep your negative emotions under control. There are plenty of videos and references that you can find on the internet about trekking. Get help from those.

You can also talk to someone who knows more about trekking than you. Having them join you in your journey is even better. Increase in stress levels not only stops you from conquering what is, otherwise, waiting for you on the other side, it can also cause negative effects on you physically. If it helps, trekkers can always practice mindful exercises like meditation and yoga before they start their trek.

⦁ Train yourself physically

Physical training is important before you start your trekking journey. If you don’t have the strength and capacity to overcome a trek, you are likely to return home without completing it. Anyone who wants to avoid a bad experience should work on building strength. Hiking to easier locations around your home can be very helpful in training you for a bigger trek.

Likewise, activities like running, jogging, leg training, and even weight lifting can prove to be fruitful in physically preparing your body for tougher journeys ahead. Aerobics is one of the fun yet helpful ways to train yourself before a trek.

Given these facts, lazing around and letting go of your body is not only bad for your health, but will not get you where you want to go.

⦁ Start your trek with a healthy, hearty meal

Going on a trek with inadequate food in your stomach is something you should avoid at all costs. If you are going on your first trek, then this point is one of the major ones you should keep in your mind. A hearty meal does not always mean it can be heavy. Trekking requires the trekkers to be healthy as well.

If you eat heavily yet mindlessly, you might be the victim of nausea as you go on with your journey. Having a stomach full of good food energizes one’s body and keeps him moving at a pace that the trek requires. Some of the food trekkers should consider having before the trek are fruits, vegetables, eggs, nut butters, lean meat, fish, oatmeal, nut butters, and even pasta if taken moderately with the right recipe.

⦁ Acclimatize before the trek

It is important to acclimatize properly before you start the trek. Acclimatization is necessary when you are going to higher altitude in order to avoid altitude sickness and respiratory issues. If you go slow and rest now and then on locations between your trails, you are basically acclimatizing. Similarly, if you move too fast and do not get enough time to breathe, then you are not acclimatized.

It is important that trekkers take enough time to complete their journey instead of going hastily as rushed treks end with lots of complications. In the regular Everest base camp trek (14 days) there will be 2 days for acclimatation where there will not be any acclimation days for short Everest trekking packages that completes within 7 days.

⦁ Stay hydrated all along

Dehydration is one of the major problems of beginners who want to go on a trek. When you don’t hydrate your body enough, it will show the effects of dehydration as well. Finding the purest water to drink is not always possible. Hence, you have to take purifying tablets instead. These tablets are going to help you clean your water and make it fit for drinking.

With purifying tablets in your pocket, there is no need for trekkers to carry multiple bottles. A single bottle with a good water carrying capacity will be enough. Hydrate your body before you start the trek. Keep drinking water during and after the trek as well. Moderation, whatsoever, is very crucial. So, drinking water is not suggested either.

⦁ Remain environment friendly

Wherever you go somewhere, it is important to stay mindful about the surroundings. This includes those places and trails you go and take while on a trek. You should not throw waste wherever you go on your way. No matter the availability of a trash can, you can simply toss any trash in your bag or a temporary container for a while until you find a proper space to dispose of it. Remain a responsible trekker no matter what the situation.

Plucking flowers on the way and dirtying the places you visit during your trek also goes against the rule of a well-prepared trek journey. Remaining environment friendly keeps your mind and journey clear as well as does not harm the well being and surrounding of anyone else either.

⦁ Proper training plan

A trekker who is preparing for a difficult trek or a trek that is going to last awhile needs to remember that they should be very strict towards themselves. While choosing a training plan, whether it is aerobics or strength training, or even hiking to easier locations, one must keep in mind that he should be consistent with whatever he does. If the trekker is not consistent with his training plan, he won’t be able to prepare well for the final trek.

Therefore, it is important to make a few trials and errors before finally opting for a particular training plan. The training plan, likewise, should not be easy but also not too tough to carry out. When a person does not work his body too much, he does not get the necessary strength and practice for a tougher sport. On the other hand, when a person stresses his body muscles too much, he will become the victim of soreness and pain in the body from unnecessary muscle cramps.

⦁ Keep your pocket adequately full

It is important to stay prepared before you start a trek. And, though you usually have a pre-planned budget, it is always important to stay on the safer side and keep an adequate amount of money aside during your trek. Trekking, most of the time, lasts for around a week. When you go to rural places, you don’t always get facilities for online or banking services either. Hence, taking cash and keeping them safe throughout the journey becomes very crucial.

Besides materialistic expenses, trekkers might also have to pay for porters and other services that they had not thought of before the trek. Keeping a good amount of money with you helps you prevent unforeseen events. If expenses exceed your budget, you can still make use of the money you had kept aside.

⦁ TIMS cards, permits and fees

TIMS card or Trekkers Information Management System card is mandatory for trekkers to trek to some important trekking destinations in Nepal. The TIMS card costs Rs. 2000. You can easily get one for yourself from the nearest Nepal Tourism Board office (in Kathmandu and Pokhara). If you are a green card holder, you need to fill a form and take some passport size photos along in your trek.

If you are planning to trek to national parks in Nepal, you will need to pay a fee of around Rs.3000. The national park fees can be paid at the gate or checkpoints once you leave from either Kathmandu or Pokhara.

There are some treks where you don’t have to pay for the TIMS card. But, in such a case, you will have to pay the same amount as the TIMS card to the municipality of the trek region. Similarly, for some treks in Nepal, you have to pay more than you would pay for the TIMS card as well. Some of the famous trek destinations with expensive permits are Dolpo, Kanchenjunga, Manaslu, and Upper Mustang.


Going on a trek may seem close to being as difficult as rocket science for some. Whatsoever, it is only the mindset. Putting your heart and mind into something will lead to amazing results. Trekking in Nepal is one of the most popular activities that not only Nepalese people but many foreigners have been doing since the 1950s. And not everyone was an A-grade trekker, either.

Train yourself and prepare well for the trek and you’re good to go. Moreover, many treks in Nepal can be dangerous since not all trails are made for everyone. Children under the age of 15 must avoid such treks. As for the adults, besides the preparation as mentioned above, you have to avoid intense trekking activities if you suffer from serious health conditions, especially if you have respiratory issues. Other than that, if you have checked all the boxes required and don’t see any issue, you are basically ready for a good trek!

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