A Fit Body                                                                                                                                           Experience, Health and Fitness Requirements                                                                            Travel Insurance                                                                                                                                Equipment Needed (Footwear, Clothing, Miscellaneous, Optional, Toiletries, Personal Items)                                                                                                                                                     Trip Costs Include                                                                                                                             Trip Cost Does Not Include                                                                                                             Gratuities

A Fit Body

….and with Werner’s help you can do it! Just remember, his 100% success rate on the May 2010 trek when 40 people started out and 40 people made it to Base Camp (an unheard of record in the trekking community).

Werner, everything you did was first class, timely, comprehensive & informative”. –Philip K. AZ

Experience, Health & Fitness Requirements

Physical fitness will add significantly to your enjoyment of this trip (and your life!). From this posting we have 4 months to get ready, which is ample time if you take your preparation seriously (clearly, this also places a bit of urgency on your registration and getting started on a fitness regime). We will be walking on the trail most days between 4 and 7 hours. As always, hiking/camping experience is an advantage, yet absolutely not necessary. Although the trek (or climb to Mt. Everest Base Camp) is non technical it is rated as Medium to Hard because of the altitude and the length of some of the days.

The best way to get fit for this trek is to walk on undulating ground, with a light back-pack (start with 15/20 minutes/day and work up to 45m.). Add some upper body strength, back and stomach exercises and you will be ready. Indoors, stair climbing is excellent, as are walking on a treadmill (on and incline – caution, don’t hold onto the support bars since this negates the purpose of the incline) and/or training on a Stairmaster or Step Mill. The intent is to get your heart rate up and be reasonably comfortable for about ½ hour (and preferably ¾ to 1 hour) at 75-85% of max. Work up to exersing in “the zone”…where your speaking is choppy due to slight breathlessness. If you are interested in a core-strength exercise program check with your physical trainer and/or let Werner know. Get fit and your body will love you for the effort by feeling great, having more energy and sleeping better.

Late starters, please speak to Werner for suggestions on a quick get-fit tune-up.

If you have any pre-existing medical conditions, you must let us know the details at registration. We also recommend you consult your doctor regarding medical concerns the trip may raise, plus any vaccinations (s)he suggests…non are mandetory.  Remember: Medical and evacuation insurance is a must (see below).

Travel Insurance

A condition of you trekking with us is you must be fully insured, including air rescue services – it is your choice whether to take out trip cancellation insurance. Make sure your personal and air rescue insurance policy does not have special exclusions related to adventure travel. We must know, definitively and well before our departure that this insurance has been obtained.


Equipment Needed

Having the right clothing and equipment is important to your comfort and enjoyment of the trek.

Foot Wear

  • Good fitting trekking boots (make sure they are worn in and comfortable before coming to Nepal – this is not a time to get blisters)
  • Woollen socks
  • Lighter socks


  • Down or warm ski jacket
  • Insulated pants
  • Wind pants
  • Windbreaker
  • Thermal underwear
  • Woollen hat (to cover ears – touque type)
  • Sweater and/or warm pullover
  • Gloves/Mittens (very light and heavy) – a good woolen glove with a mitten shell works well on cold days

Miscellaneous Items

  • High quality supplements (not junk like you buy in retail stores*)
  • Warm sleeping bag (check with me if you don’t have one)
  • Sunglasses
  • Sun Block for face
  • Lip tretment (SP minus 30-45)
  • Toiletry articles, towel, toilet paper
  • Snacks you enjoy – Hard candy, gum, chocolate, nuts, salami, hard cheese
  • Surgical masks (trail could be dusty)
  • Water bottle (Werner brings 1×2 liter pop bottle for storage and his Puritii – high quality – filter bottle. It saves him about $120 on bottled water in Nepal alone)
  • Water purification tablets/drops/or pump (Werner uses his Puritii bottle)
  • Backpack, duffel bag or hockey bag for porter to carry (no wheels)
  • Sun hat and bandana
  • Handkerchiefs
  • Trekking Poles
  • Well fitting day-pack or back pack

Optional Equipment

  • Liner socks – Werner does not use them
  • Booties or a light pair of running shoes – they make for a more comfortable evening
  • Camera
  • Paper back book(s) to read
  • Pen light and batteries
  • Deck of cards


  • 1 medium sized quick drying towel (e.g. chamoise) 
  • Tooth brush/paste (preferably biodegradable)
  • Small bar of multipurpose soap (preferably biodegradable)
  • Nail clippers
  • Face and body moisturizer
  • Feminine hygiene products
  • Small mirror

Personal Hygiene

  • Wet wipes (baby wipes – males may use 1 to 2 per day/ females usually more)
  • Tissue /toilet roll (11 day supply)
  • Anti bacterial hands wash

Trip Cost Includes

  • All airport/hotel transfers
  • 3 nights in 4-star hotel in Kathmandu (Hotel Shanker or similar standard) with all meals
  • 12 nights in standard lodges/teahouses in mountain with all meals
  • Welcome and farewell dinner
  • Domestic flights and domestic airport departure taxes
  • English-speaking local Head guide, assistant guides (1 assistant guide per 4 trekkers) and Sherpa porters to carry luggage (1 porter per 2 trekkers) including their salaries, insurance, equipment, flight, food and lodging
  • Duffel bag, t-shirt, and trekking map
  • All necessary paper work and permits (National park permit, TIMS )
  • All government and local taxes
  • Team – comprehensive medical kit
  • Tips for hotel and trail accommodation staff

Trip Cost Does Not Include

  • Nepal Visa fee (get it before you leave or (if you must) bring accurate USD cash and two passport photographs and get it on landing – problem: long potential delay causing issues with your airport pickup)
  • International airfare to and from Kathmandu
  • Excess baggage charges
  • Extra night accommodation in Kathmandu because of early arrival, late departure, early return from mountain (due to any cause other than the scheduled itinerary)
  • Extra cost for hotel Shanker (our group discount rate is USD 90/80 for double/single room , this price includes breakfast and all taxes)
  • Travel and air rescue insurance (air rescue is a MUST have – you will not be allowed on the flight to Lukla without it)
  • Personal expenses (phone calls, laundry, bar bills, battery recharge, extra porters, bottle or boiled water, shower etc)
  • Tips for guides and porters
  • Down jacket (can rent for $15USD), four seasonal sleeping bag (rental $25), Trekking Pole (rental $10). All rental items must be pre-arranged and paid for upon booking
  • Extra porters.


Head Guide: $15-$20USD per day (per group)

Assistant guides: $10-$12 per day (for each group of four)

Porters: $7 – $9 per day (split between two people)

Extra Porter: $17 per day (must be booked ahead of time)


One Response to WHAT TO BRING

  1. Chris Lindsay says:

    Hi Werner. Thanks for the detailed list of what to bring. I just want to clarify: on the registration form, it mentions certain things as being included in the cost, including a down jacket and four seasonal sleeping bag but I see these are also listed above. We have this gear but I don’t want to double up unnecessarily. Would you please clarify? Thanks, Chris Lindsay

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