Nepal — the adventurer's playground — offers a wealth of outdoor activities in the lap of the highest mountains in the world. Trekking is one of the most popular. From 4–5-day treks to multi-week teahouse treks, fully supported expedition-style treks and a multitude of "trekking peaks" for climbers, there is something for everyone. Here are some tips to stay healthy and prepare.
- Physical fitness. Trekking is arduous: many hours of walking on mountain trails. Do simpler hikes beforehand and train properly for the treks you have planned.
- Water purification. Any surface or tap water in Nepal needs purifying before you drink it, and on treks drinking water is scarce. Plan ahead: use only bottled water, or make sure what you drink is boiled or treated with iodine or chlorine tablets. A SteriPEN can be used for clear water.
- A flexible itinerary. Always allow one or two extra days in case you run into trouble — bad weather or ill health — so you can deal with the unexpected and still complete the trip. Standard routes and itineraries are well researched and account for fatigue, the location of lodges and, in the Himalaya, altitude.
- Suitable insurance. Get travel insurance that covers evacuation as well as medical care. Make sure it covers not only your evacuation but also your medical bills once you reach the city.
- Hydration. Even in the cold, trekking makes you lose a lot of fluid through sweat. Drink more than usual — and make sure the water is treated. Rest and lunch stops are the best places to refill.
- Sun protection. At altitude you're exposed to strong direct sunlight and harmful UV rays. Use a high-SPF UVA/UVB sunscreen, sunblock lip balm and a wide-brimmed hat, and reapply sunscreen every few hours.
- Eye protection. Even if you aren't climbing, proper eye protection prevents snow blindness when trekking on snow.
- Trek responsibly. Use reputable trekking agencies, make sure your porters are well looked after, and try to ensure they have the proper gear.
- Break in your boots. If you're buying new boots, spend time walking in them before the trek.
- Know the local medical facilities. Medical care is available 24/7 at the facilities below. If you have a medical problem, try to reach one and be evaluated.
- Everest region: Lukla (Pasang Lhamu Nicole-Niquille Hospital); Pheriche (Himalayan Rescue Association aid post); Everest Base Camp (Everest ER — spring season only); Gorakshep (PLRM); Khunde Hospital.
- Annapurna region: HRA aid post in Manang.
- Do not travel alone. Nepal is a safe country, but in remote settings never travel alone.