The trekking checklist: 5 tips to stop you freaking out before your Everest Base Camp trek

Hiking to Everest Base Camp? Here's your essential checklist to prevent any mid-trek freak outs. 

Trekking to Everest Base Camp is a monumental adventure that comes loaded with a backpack full of unknowns for first-timers. The week-before ‘freak-out’ is real: Am I fit enough? Have I got the right gear? Will the altitude kill me? Don’t worry, you’ll get to Everest Base Camp (EBC), as long as you read these tips – well before you get on that plane to Nepal.

Buy a good pair of hiking boots, ASAP! 

Make sure you have well-fitting hiking boots

“Happy feet make for a happy trekker,” especially when that trekker is about to walk 130 kilometres. Buy boots as soon as you know you’re going (or dust off the old faithfuls and make sure they’re still in good nick). Boots should be waterproof (with Gore-Tex or similar inner) and insulated enough to thwart temperatures that dip below freezing. A sturdy leather/synthetic upper with firm ankle support is important – ‘mid-cut’ boots aren’t quite up to it, IMO. Sensibly, non-slip Vibram soles are standard on most decent hiking boots nowadays. 

See also: No excuses: How to get started on an Everest trek

When trying on boots, be conscious of potential pressure points in the ‘toe box’ and heel and be ready to say “no” – they are not going to get better. Don’t start the trek with new boots – wear them to work, around the house and on prep-hikes. Add three pairs of quality woollen socks to your to-buy list. And don’t assume the most expensive boots are the best ones for your tootsies.

Don’t freak out about altitude sickness (but know the symptoms and what you can do about it)

Keep an eye on altitude sickness symptoms

You are about to fly from sea level to Kathmandu, 1400m. Then you'll be driving and flying to the start of the trek (Lukla, 2860m), before arriving at EBC itself (5364m). Given the relatively rapid elevation gain, most people will feel some effects of altitude: mild headaches, shortness of breath, problems sleeping and digesting (I constantly feel the need to fart at high altitude #falsealarm). It’s ‘normal’. An increasingly bad headache or chesty ‘mountain’ cough, however, should be closely monitored. Your guide might suggest for you to reduce altitude if the situation requires it. 

What can you do about altitude sickness? Don’t try to ‘walk it off’ or ‘out-fit’ it. Take time to acclimatise. Trek at a sloth’s pace. Take regular breaks. Eat and drink plenty of water, even if you don’t feel like it. Talk to your GP about taking Diamox (Acetazolamide), which increases blood ‘ventilation and oxygenation’. (Anecdotally, I believe it helped me summit Mt Kilimanjaro, 5895m, years ago). Side-effects include tingling fingers. 

What to pack and what not to pack for Everest Base Camp

Everest Base Camp is a trek you need to pack well for

Packing for Everest Base Camp can be stressful but all you need to do is focus on bringing a quality set of everyday essentials. Layer up: Two pairs of merino/synthetic thermal base-layers; a water- and windproof Gore-tex jacket (consider pants, too); fleecy mid-layer and a well-weighted down jacket for nights. Buy a daypack that hugs you in all the right places, with no noticeable ‘friction points’, especially around your tailbone. UV-rated sunglasses and sweat-resistant sunscreen. A couple of re-fillable water bottles. 

What shouldn’t you pack? Keep weight down by getting used to re-wearing clothes. Two pairs of hiking pants/shorts and three t-shirts are enough for many. One pair of ‘camp’ shoes, too. Don’t panic, you can buy everything from batteries to beanies and sanitiser to sunglasses in Kathmandu, Lukla (start) and Namche Bazaar (halfway). (Your trekking company should supply a comprehensive packing list). 

The one thing you need to do to get fit enough to trek Everest Base Camp is…

Forget weights, when training for trekking, cardio is king

Pumping iron will make you look hot in your fancy adventure wear, and a good core is always important for stability, but aerobic fitness should be your focus when training for the EBC trek. Begin as soon as you’ve booked. Start with forty-five minutes of cardiovascular, at least three times a week – running, interval training. 

The best preparation for trekking, however, is trekking. Join a bushwalking club. Find local stair cases of note (there are stairs galore on the trek). Build up your endurance gradually, aiming to reach 15-kilometres in one day (what you can expect on EBC). Walk fully kitted up: boots, day-pack loaded with a few kilograms. Boots-on-the-ground altitude training is not feasible in Australia – given our highest point, Mount Kosciuszko, is 600 metres lower than the EBC trek’s beginning – but gyms like Combine Air (Sydney) and South Pacific Health Clubs (Melbourne) offer simulated-high-altitude training programs. 

If it’s your first time trekking, book a tour

Booking a tour is a great way to do Everest Base Camp

If you are fit, organised and motivated it is possible to do Everest Base Camp with your own group, as long as you get a licensed guide in Nepal. The logistics, however, can be overwhelming, especially the bookings/timings of accommodation, transfers and flights. 

See also: 10 things you have to do in Kathmandu

Adventure travel companies like World Expeditions and Intrepid offer great-value all-inclusive trekking packages to Everest Base Camp. Deep dive to see which inclusions, exclusions, dates and eco/ethical credentials suit you. I trekked with World Expeditions: meals, accommodation and transfers were included, and down-jackets and warm sleeping bags provided (this could save you big bucks). Basically, the less ‘friction’ it takes to organise, the more energy you’ll have to tackle this great Himalayan trek. 

The writer was a guest on a World Expeditions’ trek. 

Originally published as The trekking checklist: 5 tips to stop you freaking out before your Everest Base Camp trek