Required Trekking Permits
- Sagarmatha National Park Entrance Fee: USD 30 per person
- Pasang Lhamu Local Rural Municipality Entrance Fee: USD 20 per person
Best Time to go to Everest Base Camp
- Mid-February to May
- Mid-September to Mid-December
Level of Physical Fitness
Mount Everest Trekking is a moderate trekking destination, even a beginner can reach the base camp of Everest if s/he follows some tips and tricks. It is neither a hard nor easy walking trail. It is a trekking in the colder region of Nepal where the weather fluctuates frequently. The oxygen level downs from low to lower as you reach the higher elevation areas. So, it is required to prepare your body to adjust in such a cold and high-altitude place with a lower oxygen level. The walking duration is almost 10 kilometers per day.
Below are the fitness training tips for the Everest Base Camp Trek and we normally suggest following these tips almost one month before beginning the trip to Everest base camp. Besides, those who are active in sports and physical activity may need less time to absorb the following fitness tips.
Hiking
Hiking is an outstanding activity to prepare your body for the high elevation area treks. It builds up your stamina and breathing.
We recommend practicing the hiking activity once a week by carrying a light load and increasing it up to 10 kgs. It requires walking slowly to reduce the tiredness. It also helps your body to acclimatize slowly.
Besides, wearing a comfortable hiking boot is mandatory. If you buy a new boot, it is required to habituate your feet with that boot. So, please take time to prepare yourself for the trek.
Aerobic Training
It is a mandatory workout because this training builds up the flexibility of the body, stamina, and endurance to survive even in the high-altitude places in the Everest region of Nepal.
Cardiovascular Endurance activities like Swimming, Running, Cycling, Brisk Walking, Hiking, etc are the most effective activities of Aerobic training. It helps to build up your cardiovascular capacity.
Proper Diet Consumption
To make your body healthy, you must follow the proper diet plan. Consuming high-calorie foods is very supportive to build up your energy level. But we advise you to have a small amount of food frequently by balancing the space. Frequently eating helps you to get rid of being weak and hungry.
Make your body hydrated
Drinking plenty of water keeps your body hydrated all day. So, drinkable things like water, juice, and other healthy cold drinks can be drunk during trekking to Everest Base Camp.
However, alcohol and smoking are strongly recommended to avoid during trekking because they reduce your energy and immune system.
Healthy Mentality
Mental health is equally important as the physical health of every trekker. Remember that 50% of energy always comes from the willpower. For instance; during trekking, if you feel uneasiness, you may plan to come back and quit the trekking activity. But if you are strong mentally, then you will not give up.
So, mental fitness plays a pivotal role while trekking to Mount Everest Base Camp. It strengthens your capacity for optimism and creates the scenarios in your mind of conquering the trek. Practicing Yoga and other meditation activities are very helpful in enhancing your mental strength.
Manage your gear
It is required to manage your gears. We advise you to prepare the gear list first, collect all that you need, and pack them properly. The proper gear is very supportive during trekking to EBC.
Strength Training
Strength training is another important activity to exercise your upper body, calves, and core. It strengthens your leg. Activities like squats, resistance bands pull-ups, lunges, and backpack weight lifting are the example of strength training. Engaging in these activities at least two times per week with a gradual challenging level increase.
Stair Climbing up & down
Climbing up and down the stairs is the best practice to make your legs accustomed to the challenges of the trek. It builds up the strength of your legs and boosts the cardiovascular stamina.
Stretching Exercise
Indulging your body for 5-10 minutes in the stretching exercise on a daily basis improves the flexibility level of your body.
We recommend focusing this training especially on your lower back, glutes, hips, hamstrings, and calves. As a result, it elasticates your muscles and helps to get rid of muscle sores, and soothes the muscle during the Everest base camp trek. It is advisable to stretch your body even during the trekking period to warm up your body.
Additional Tips
- Do some normal exercise like cycling, jogging, and walking at least one month before a trek begins
- Visit some hiking destinations for acclimatization practice
- Make your body hydrated by drinking lots of water during the EBC trek
- Avoid the alcoholic things
- Measure your oxygen level daily during the trekking days
- After planning to join the Everest base camp trek in Nepal, allow your body to engage in fitness activities regularly.
- Add the stretching exercise mandatorily to the schedule to warm up your body and reduce muscle soreness.
- During the practicing or trekking period, listen to the activity of your body, and feel its comfort. If it shows a signal of uneasiness, take a rest or reserve a day for acclimatization and relax your body.
- Take a hygienic sleep to reduce tiredness and altitude sickness.
- Keep eating a nutrient-balanced diet and keep your body hydrated by drinking plenty of water and electrolyte-rich beverages.
- Get a whole-body check-up result before heading towards the Everest base camp trek and apply the precautionary tips for balancing your health.
- Pack your trekking equipment carefully and re-check it whether something is missing or not. Make your feet fit in the trekking shoes to extend your comfort.
Difficulty Level
The high altitude, cold temperature, rough and terrain trails, and ups and downs paths play the main role in building up the difficulty level of the EBC trek destination. However, it is neither hard nor an easy trek. With proper guidance, physical and mental health support helps to conquer the difficulties and succeed.
Transportation to reach Lukla
- We use the following transportation to reach Lukla from Kathmandu;
- Private vehicle from the hotel to the Domestic Airport to the hotel
- Plane from Kathmandu to Lukla to Kathmandu
- Helicopter from Kathmandu to Lukla (on request)
- A helicopter from Gorakshep/Pheriche/HEV/Namche/Lukla to Kathmandu (on request)
Everest base camp trek porters
Our porters are strong and friendly and can speak broken English too. They belong to the Sherpa community and will join you from Lukla. The weight limitation as per the porter rights in Nepal is 20 Kg.
Food
We serve any nationality food till to Namche Bazaar. Then, the limitation of food selection occurs due to the high elevation places and lack of transportation. The Horses are the main source of transportation to supply the goods in high-altitude places. So, the cost of food is also expensive.
Accommodation
It is a Tea House accommodation. The facilities are below;
- 5-night accommodation with a private bathroom and hot shower
- 6-night accommodation with a basic room due to the high elevation area
Trekking Gear
- Down Jacket
- Full-sleeve Sport T-shirts
- Trekking Boots
- Warm Socks
- Water & Windproof Jacket
- Water Proof Pants
- Windproof Nylon Pants
- Neck Gaiter
- Warm Gloves
- Sun Glass
- Water Bottles
- Sleeping Bag (we provide if required)
- Duffle Bag (we provide if required)
- Trekking Towels quickly dry
- Trekking Poles (if required)
- Head Lamp
- Portable Charger
Buying or renting the trekking equipment
You can buy or rent the trekking gear at the Thamel area, in Kathmandu. You can hire or purchase these things even at Namche Bazaar in the Everest region. We recommend buying or hiring trekking equipment in Kathmandu if you need it because the cost for those things in Lukla/Namche is comparatively more expensive than in Thamel.
