Getting Ready For The Everest Base Camp Trek

Getting Ready For The Everest Base Camp Trek

Dec 23 . 2022

Everest Base Camp is among the most prominent trek locations, and everyone wishes to go there at least once. If you are planning a journey or have already signed up for one, here are some basic training programs to assist you in tackling the hurdles you may meet along the way.

This covers physical and mental preparation for the hiking paths and the many scenarios that may arise throughout the walk. It also contains basic planning recommendations and a gear checklist to assist you in having a healthier trekking experience.

Exercise for the Everest Base Camp Trek

Physical training is exercising your body to develop its endurance and strength to adapt to the unfamiliar circumstances you will encounter on your walk.


Hiking on holidays is one of the simplest physical exercise methods. While on your way to Everest Base Camp, you will travel uphill and downhill over rough terrain.

Image Source: Unsplash

Caption: Hiking

In addition, based on the season, the paths may be ice. Hiking will thus help you prepare for these paths.


The estimated daily elevation increase on the Everest Base Camp climb will be 400 meters. As a result, completing cardiac exercises will assist your body in functioning at low oxygen levels during hiking. The following are some simple cardio workouts that you may undertake.

  • Running
  • Jumping ropes
  • Cycling
  • Swimming

Upper Body Workout

You will carry roughly 10-15 pounds in your backpack with all the necessary supplies during your journey. This may appear less, but walking for six hours a day on rough and cold paths feels heavier.

Image Source: YouTube

Caption: Upper Body Workout

So strengthening your upper body will allow you to hike more comfortably with your bag load. The following are some upper-body workouts.

  • Bench press
  • Hanging
  • Push-up

Mental Preparation For EBC Trek

Mental toughness is developing a mentality for the walk by studying potential events and conditions that may arise throughout the trek.

Readiness For Change

Mountains are notoriously unpredictable. So anything that may go wrong in the mountains will. The weather is about to shift dramatically. Things will not go as planned, and you must accept this. To hike to Everest Base Camp, you must mentally prepare to accept these changes.

Being In Tune With One's Body And Mind

Sometimes you want to give up after trekking for hours on rough and slippery terrain, increasing height and diminishing your oxygen level. Being uneducated and reckless in such situations may result in Acute Mountains Sickness.

It is usual for everyone who completes the Everest Base Camp trip to experience this, but you must learn to accept it and refrain from overtaxing your body. Being in sync with your body and mind will thus assist you in obtaining these changes.

Gratitude For Everything You Have

As you ascend altitude on your walk, the lodging and cuisine may need to meet your expectations. Even though the lodges would want to offer a deluxe service, the location and accessibility make it impossible. And occasionally, people might develop a strong sense of entitlement.

Therefore, you should appreciate the service you are receiving at that altitude. Your expectations may still need to be realized along the voyage, so appreciate what you do have.

Cultural Sensitivity

The wealth of the mountains is courtesy and kindness. The inhabitants of the highlands are tremendously proud while also being incredibly kind and happy. You must thus learn to respect their culture and show them courtesy while walking.

You may get close to them by doing this. And keep in mind that locals will treat you well and make your stay unforgettable if they like you.

After registering for the walk, you could develop various ideas about what you will encounter there. But because reality will differ from your expectations, only some will be satisfied.

Pre-Existing Conditions

If you have previously signed up for the Everest Base Camp climb but have pre-existing problems, you must be highly cautious and bring enough medication.

Carry any formal letter supplied by the physicians on your ailment, medicines, and emergency contact information with you. If you have any pre-existing problems, travelling with your inner circle who knows you is preferable to joining a group.

You should proceed with extreme caution if you have any pre-existing medical condition. However, high-altitude trekking is not recommended in some situations. If you have any pre-existing conditions listed below, you should avoid trekking at high heights.

  • Sickle cell illness increases the likelihood of a sickle cell panic.
  • Pregnancy- The fetus is at high risk throughout the first three months.
  • Obesity Hypoventilation Syndrome is associated with an increased risk of High Altitude Pulmonary Edema (HAPE), Acute Mountain Sickness, and heart failure.
  • Difficulty/inability to increase airflow in response to low oxygen content after carotid surgery. Depending on the type of operation, it may be feasible to go on a trek. A comprehensive consultation is necessary.


To prepare for the Everest Base Camp trip, train yourself to comprehend the significance of each piece of equipment for your journey. Your essential gear may fluctuate depending on the season you are trekking in. We've compiled a list of essential items for your climb to Everest Base Camp.

Packing Checklist


Considering the weather is critical when walking to Everest Base Camp. Carrying any needless goods will increase your weight. As a result, you must pick your gear carefully without sacrificing your comfort.

The usual trek days for the Everest camp journey will be twelve days, with mornings and evenings colder than afternoons. So prepare your equipment correctly.

Here are some essential items to bring if you are going to the Everest Base Camp in any season.

  • Sunglasses
  • Buff
  • Woollen cap
  • Warm jacket
  • Trekking boots
  • Gloves


The most critical piece of equipment for your walk will be proper footwear. You must select your shoe carefully. Walking on rough and snowy terrain will be tough without good trekking boots, which may make or break the trip.

Although trekking boots are required for your journey, you can also bring sandals to allow your feet to breathe in the afternoon.

When purchasing a hiking boot, ensure that they are,

  • Waterproof
  • Lightweight
  • Some toe room
  • Ankle support


It would be tough to obtain basic toiletries when walking in the highlands. So getting it ahead of time will save you time on the voyage.

You must carry the following essential items:

  • Sunscreen of SPF 30-50
  • Toothbrush and toothpaste
  • Lip balm
  • Hand sanitizer
  • Plastic bags

Other Tips

Even if you know you've prepared everything, the Everest Base Camp expedition will go differently than planned. Unpredictable weather and aircraft delays may force you to alter your plan and timetable. As a result, you must also prepare for this. Here are some pointers to help you organize your trip.

Book your Flight Early

Generally, the weather in Lukla is bright in the morning, but clouds begin to form in the afternoon. As a result, most flights to Lukla take place in the morning. Booking your flights early will ensure you get a seat on the first flight.

Image Source: Facebook

Caption: The airfield in Lukla Airport

Additionally, it may be challenging to arrange flights if you are planning your expedition at a busy time of year. Book your flights early to ensure that you have a flight for your adventure.

Two Days Buffer Period

Owing to the geography, weather, location, size, and amount of traffic at the airport, even a minor change in the weather will cause the aircraft to be delayed or cancelled.

Therefore, we cannot ensure that the aircraft to Lukla will depart on schedule. We advise you to have a minimum of two buffer days for this.