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How To Train For Everest Base Camp Trek

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One question we get asked a lot is ‘how fit do I need to be to trek to Everest Base Camp?’

We certainly understand that trekking a 130 kilometers can seem a little daunting to people with low levels of fitness, especially considering much of the trek is uphill.

However, although a high level of fitness will certainly make the trek easier, you don't need world class strength or fitness to complete the Everest Base Camp hike . We have seen old, young, overweight and underweight complete the trek - and they all loved it!

In fact, it is often a great way to lose some of those extra unwanted pounds!

Whilst it is possible to trek the Everest Base Camp with a basic level of fitness, a good training plan prior to your trip will make the trek that much more enjoyable.

Starting from Lukla, you'll be walking an average of 15 km a day for around 5 - 7 hours. Whilst some days will be far easier than other, it's best to be prepared for the tough days. If you can already do a 45-minute jog or spinning class and feel pretty good after, then you're at a high enough fitness level to not need an extra training plan.

For us mere mortals who sweat just by thinking about that, then following our training plan below is probably the best option if you want to enjoy your trek to the maximum.

Day-5-Everest-Base-Camp-Trek-Nepal

Training for the EBC Trek

Hiking practice.

With most things, including hiking, practise makes perfect. If you can only do one thing on your training plan, this should be it! So get your trekking boots on and start walking.

Hiking practice allows your body to get into the rhythm of walking long distances. You'll be able to understand how much stress your joints will be under, and you'll be able to really break in your hiking boots . Trust me when I say there is no worse thing than getting blisters on the first leg of your hike!

Start with a sensible distance that you're fairly comfortable with and work up from there. Before your EBC trek, you should have done at least three long distance day hikes (5-6 hours minimum). If you can do this without too much fuss, then you'll be in great stead for your Everest trek.

ebc trek training

Aerobic Training

Aerobic training , better known as 'cardio' is very important (and yes we know it's horrible). Aerobic literally means ‘requiring free oxygen’ and refers to the bodies method of producing oxygen to meet energy demands. Aerobic training is basically what stops you from getting puffed.

Your EBC trek is at high altitude where there is even less oxygen, therefore, aerobic training is vital in exercising your cardiovascular system to cope with less oxygen per breath. Aerobic exercise forces your body to deal with oxygen deprivation for elongated periods of time which in turn allows for a more pleasant trek.

Please Note:   Altitude sickness affects people of all fitness levels and that your fitness level should be no indication of your likelihood of falling ill to altitude sickness.

Great aerobic exercises include long distance jogging, swimming, walking and cycling. Depending on your current level of fitness, we would recommend a 3-6 month Everest Base Camp trek training plan. Walking will certainly help; however, running or swimming 6-12 km three times a week will make your trek far more enjoyable. If you are using a treadmill, then we suggest setting it to a slight incline.

ebc trek training

Strength Training

Any Everest Base Camp trek training plan should also incorporate strength training . Although this is not as important as aerobic exercise, strengthening your muscles, in particular your legs, will increase your enjoyment of the trek. You’ll be trekking at least 5 hours a day, it's therefore critical to get your legs as strong as possible to take the punishment.

We recommend strengthening your legs by doing the following exercises:

  • Front and reverse leg curls
  • Step aerobics

Please Note: Make sure you are doing the correct technique when exercising. If you are doing the exercises wrongly, this will often harm instead of helping you.

Although your legs are the most important aspect, your upper body will also need to be strengthened as you'll be carrying gear all the way.

The following exercises are recommended to strengthen your upper body and core:

  • Shoulder presses
  • Back and shoulder flyes
  • Kettle-bell rows / swings

Always remember to stretch post exercising as this will build up your flexibility and stop you being stiff on your trek. It is never a great feeling to wake up feeling stiff all over and then realise you have to trek for 7 hours again!

Insurance for Trekking to Everest Base Camp

Mental Stamina

Often overlooked, but just as important, is your mental stamina . The EBC trek is long and some days are tough. Having the right attitude therefore is key to your enjoyment of the journey.

Training your mental stamina is no easy task, however, there are certainly ways it can be done. The best way is to create a situation in which you push your body to the limit and then plow on through - fitness fanatics call it 'hitting the wall'. When you hit this wall, you need to smash it down and just continue on (easier said than done we know).

Having a training partner push you will certainly help. One way is to train for a half or full marathon. This is a great fitness goal and will help with your fitness and mental stamina. If you can do that - you can do the Everest Base Camp trek easily.

everest base camp trek featured

Trekking Everest Base Camp is an incredible experience and, with our training plan provided above, can be achieved by most, regardless of your age, ability or physical fitness levels. Once you get your cardiovascular system into full steam, then you're going to find the EBC trek incredibly rewarding - particularly if you have a positive attitude.

A major factor on the EBC trek is altitude acclimatization. This is the most common cause of people having to turn back. 

If you have any further queries or questions about our EBC trek training plan, then drop us a comment in the section below and we'll respond within 24 hours.

Thank you and happy trekking!

Tags:   Everest Base Camp Trek fitness, Training for Everest Base Camp Trek, How to train for Everest Base Camp Trek, How to prepare for Everest Base Camp Trek

References: (1) Personal experience (2) Cicerone Guides

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See more information on  Nepal . Or check out these other Everest/Nepal articles:

  • Climbing Everest Tips
  • Everest Base Camp Trekking Distance
  • Cost of Everest Base Camp Trek
  • Everest Base Camp Internet Access
  • Everest Base Camp Trek Deaths
  • EBC hike packing list
  • Best places to see in Nepal
  • What to Expect in Nepal Teahouses
  • What food and drinks to expect on the EBC Trek

How-to-Train-for-Everest-Base-Camp-MountainIQ

About the author 

Andrew Roux

Andrew is one of the senior writers at Mountain IQ. A native of South Africa, Andrew has hiked and climbed all over the world. His favourite destination is Nepal and his most memorable hike was to the summit of Mount Kilimanjaro!

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Hi! GREAT article, thanks so much. I do have a question. Me and my boyfriend decided last minute to do the Base camp – in 14 days! We are in pretty good shape, I go to the gym 2x a week and I do cardio 3x a week. We will be training hard in the next 10 days, but I am still a bit apprehensive on whether it will be good enough. Can you advice? and how we can best train over next 10 days?

Hi Anne-Marie, you sound like you are more than fit enough to complete the Everest base camp trek. The trick is to go slowly, enjoy the scenery and stay well hydrated. Given your current fitness level, if your follow those three rules you will be absolutely fine. In preparation for the trek I would recommend doing 1 or 2 long hikes, 6-7 hours in your boots, to harden off the joints! All the best, I’m sure you will have an amazing time.

I am about to book a trip to hike to EBC. I currently am not in super great shape, but the trip would be 3 months away. I started training last week and plan to do this 6 days a week until then. Do you think this will be enough preparation? I am running 3 times a week, going to spin class, an ab class, and doing the treadmill at 15 degree incline.

Also, any advice for tour groups that go slow?

Hi Haley, If you continue to follow the training regime you have set yourself, you will be more than prepared. I recommend trying to get 1 or 2 long distance hikes in your home country under your belt too. Most groups go slowly as it is best for acclimatisation. If you find that your group is going too fast you can always ask the guide to slow the pace. Rushing is not a good idea and it can spoil the wonderful experience of being in the Himalayas. All the best!

Will go one day!

Will go before I reach 60

I am in my mid 60s but in good shape. Do any guides refuse the seasoned population?

Hi John, as long as you are in good shape then all guides in the region will happily take you.

Hi Mark, I am planning to do the base camp next year and would like to give myself a head start on training myself. My only concern is acclimatizing, as when i did my hike to Macchu Picchu, the days reaching the summit was my only hard days. Any suggestions and advise would be much appreciated.

Thanks, Tahmina

Hi Tahmina, sure, I recommend reading our guide on acclimatisation and altitude sickness. Follow the Golden Rules in the article and you should be fine: https://www.mountainiq.com/resources/altitude-sickness/

Thanks so much for the valuable information! It’s winter here in New England USA; perfect to begin training for a trek to Mt Everest base camp. I row crew during summer, and were in our winter training for that now.. surely is helpful for this feat as well !

We work with local guides to offer great value adventures at unbeatable prices.

ebc trek training

From Your Couch To 17,600 Feet: A Training Blueprint For The Everest Base Camp Trek

Our training program for everest base camp.

how to train for everest base camp trek

Cardiovascular Training: The Heart of the Matter

Why cardio matters, types of cardio exercises.

Running: The classic go-to for cardio. Aim for at least 30 minutes three times a week. Choose hilly terrains to mimic the Everest Base Camp trek conditions if you can.

Cycling: A great low-impact alternative to running. It's excellent for building stamina and leg strength.

Swimming: Provides a full-body workout and is easier on the joints. Aim for at least 20 laps per session.

High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by rest periods. This mimics the trek's pattern of intense uphill climbs followed by easier terrains.

train for everest base camp

Our Practical Tips

Start Slow: Especially if you're new to cardio, start with shorter sessions and gradually increase the duration.

Mix It Up: Variety is the spice of life and cardio training. Rotate between different types of exercises to keep things exciting and to work different muscle groups.

Track Your Progress: Use a fitness tracker to monitor your heart rate, distance, and other metrics. We find this helps you adjust your training as needed.

Strength and Endurance: More Than Muscle

Why strength and endurance matter, types of strength and endurance exercises.

Squats: A classic lower-body exercise that targets quads, hamstrings, and glutes. Aim for 3 sets of 12-15 reps.

Lunges: Great for working on balance and lower body strength. Perform 3 sets of 10 reps per leg.

Step-Ups: Use a bench or a similar elevated surface. This mimics the uphill portions of the trek. Go for 3 sets of 10 reps for each leg.

Planks: Excellent for core strength, which helps with balance and carrying your backpack. Hold for at least 30 seconds, and aim to increase the time as you progress.

Long-Distance Walks: In our experience, nothing builds endurance like the real thing. Go for long walks, preferably with a weighted backpack, to simulate the trekking experience.

training program for everest base camp trek

Consistency is Key: Make strength and endurance training a regular part of your training routine.

Rest and Recover: Don't underestimate the power of a good rest day. Your muscles need time to recover and grow stronger.

Nutrition Matters: Protein is your friend. Make sure you're eating enough to support muscle growth and energy levels.

Altitude Training: Breathing Easy at 17,600 Feet

Why altitude training matters, types of altitude training.

Hypoxic Training: Some gyms offer hypoxic chambers that simulate high-altitude conditions. Spending time in these chambers directly before you embark on your trip can help you acclimatize.

Stair Climbing: A simple yet effective way to prepare for the thin air. The repetitive motion and exertion mimic the conditions you'll face on the trek.

Breathing Exercises: Techniques like the Wim Hof Method can improve your lung capacity and oxygen efficiency. Practice deep breathing, holding your breath, and then exhaling slowly.

High-Altitude Hikes: If possible, take a few high-altitude hikes before your Everest Base Camp trek. There's no better way to prepare than by experiencing it firsthand.

Consult a Doctor: Before engaging in altitude training, it's wise to consult a healthcare professional, especially if you have pre-existing conditions.

Stay Hydrated: Dehydration symptoms can be misdiagnosed as altitude sickness. Drink plenty of water during your training and the trek itself.

Know the Signs: Be aware of the symptoms of altitude sickness and take immediate action if you feel unwell.

training for ebc trek

Hiking Practice: The Real Deal

Why hiking practice is crucial, types of hiking practice.

Day Hikes: Start with shorter trails you can complete daily. Focus on varying terrains to mimic the conditions of Everest Base Camp.

Overnight Hikes: Once you're comfortable with day hikes, progress to overnight trips. This will help you get used to carrying a heavier pack and setting up camp.

Weighted Hikes: Add some weight to your backpack to simulate the load you'll carry on the trek. Start with 10% of your body weight and gradually increase.

Trekking Poles: Learn how to use trekking poles. In our experience, they can be a lifesaver when navigating steep or rocky terrains.

Footwear: Make sure you have excellent hiking boots. Break them in well before your Everest Base Camp trek to avoid blisters.

Navigation Skills: Familiarize yourself with basic map-reading and compass skills. While you'll have guides on the trek, being prepared is always good.

Know Your Gear: Use your practice hikes to get to know your gear. The middle of the Himalayas is not the place to realize you don't know how to set up your tent.

everest base camp training plan

Mental Strength: The Unseen Muscle

Why mental strength matters, building mental resilience.

Visualization: Spend some time visualizing your trek, from the first step to reaching Everest Base Camp. This mental rehearsal can boost your confidence.

Mindfulness and Meditation: Practicing mindfulness can help you understand your thoughts and feelings. Meditation can improve your focus and reduce stress.

Positive Affirmations: Simple affirmations like "I can do this" or "I am strong" can have a powerful impact on your mindset.

Goal Setting: Break down the trek into smaller, achievable goals. Celebrate these small victories to keep your spirits high.

Stay Informed: The more you know about what to expect, the less intimidating it will be. Read up on the trek, talk to people who've done it, and educate yourself.

Social Support: Surround yourself with positive influences. A sound support system can be invaluable, whether it's supportive friends and family or fellow trekkers.

Listen to Your Body: While it's important to push yourself, knowing when to rest is equally crucial. Listening to your body can prevent injuries and burnout.

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How to train for Everest Base Camp Trek

Training for Everest Base Camp hike is as important as it is to being healthy and mentally fit for any adventure trip. As easy as it may seem to the seasoned trekkers, there is one question to ponder upon. “How fit must I be to do the Everest Base Camp Trek? Before getting to know the basics of Everest Base Camp training plan, we need to understand one thing. The trek must not be taken lightly as it covers a trekking distance of about 81 miles (130km).

Trekking along the Everest Base Camp trail

It is a known fact that Everest trail is one of the most popular treks in the world. However, it could be a little intimidating to people with low fitness levels. Nevertheless, it is doable by most people considering the Everest Base Camp difficulty and the appropriate training to undertake. We recommend hikers to get acquainted with some basic tips for high-altitude trekking before you actually attempt one.

Key to a successful hike

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Everest Base Camp training is not enough without a strong determination to last for at least two weeks in the cold mountains.  Considering the fact that it is a non-technical hike, it requires no previous mountaineering experience. But, one must not overlook the Everest Base Camp physical fitness requirements. It is in fact, a great challenge for people of all ages and physical conditions. A high level of fitness either before or after the Everest base camp training will guarantee a successful hike. We have witnessed in the past years all sorts of people including old, young, overweight and underweight, complete the spectacular hike.

The key to success however, is the altitude and the body’s acclimatization to the deficiency of oxygen. Although it is quite possible to hike up to Everest base camp with a reasonable fitness level, we recommend training for an enjoyable trip. It is also worth to know the complete packing list for Everest base camp trek as it plays a vital role for a successful trekking adventure. Other than trainings and right packing list there are a few other things that you will need to consider in order to successfully complete your trek to the Everest Base Camp. Check our “ 14 Tips for Successful Trek to The Everest Base Camp ” for more details.

Jogging; one of the ways to train for Everest Base Camp Trek

Since you’ll be walking an average of 9.5 miles (15 km) per day for 5 to 7 hours, it is good to stay prepared for tough days. Not all days will be the same as some days may be easier with no uphill walk at all. It is good to begin with a 45-minute jogging for a few days. However, depending on your fitness level a few months of regular training will bring you to shape. All the training will help build up your fitness level on a gradual move. The basis of your stamina training is first to find your own level of comfort and then push the level one step ahead.

What is the level of difficulty on the Everest base camp trek?

Depending on the trekking route, a minimum of 9 days of continuous hiking with a couple of acclimatization days.

A minimum of 4 to 4.5 miles of hiking each day while ascending, and at least 9 to 11 miles of hiking while returning from the base camp.

Carrying your own backpack comprising essential items that would weigh around 11 to 15 lbs (5 to 7 kg) during the trek.

Trekking at altitudes between 2,500 to 5,500m (8,200 to 18,045ft) with up to 30 to 50 % oxygen deficiency in the atmosphere on the entire trek.

Physical Training And Fitness Required For Everest Base Camp Trek

To maintain fitness and stay heathy while trekking in the mountains it is essential to schedule for a basic training. Every individual has his or her own schedule as well as mental and physical abilities. Therefore, it is essential to be physically and mentally prepared to face the severities of trekking in the Everest region . Trekking to the base camp must include several training courses such as cardiovascular and strength endurance, climbing, flexibility, and hiking-specific conditioning.

Training for Hike at the Himalayas

One of the most important aspects for a successful high-altitude trek like Everest Base Camp Trek , one needs to be in strong physical shape. Although it doesn’t require any technical mountaineering capability, any previous experience would be an advantage. The following elemental things are significant in order to attain a fruitful training course:

  • Spend enough time to prepare
  • Pick the right acclimatization schedule
  • Build up your fitness over a longer period of time, don’t stuff everything
  • Never ignore nutritious diet during training
  • Reduce training exercises at least one week before departure
  • Get sufficient rest before the actual trek

You can review the training sections and types of exercises which needs to be carried out a few months ahead of trekking in the Himalaya. Read below the physical training tips in details and start utilizing resources and schedule your training plan accordingly:

Sort Hikes to the nearby hills can prepare your body for Everest Base Camp

There is nothing worse than getting a blister on your toes on the first day of your hike. Practicing short hikes will make your trekking journey perfect as it allows your body to get used to walking long distances. It will allow you to break in your hiking boots and you get to understand about the stress your knees will be getting on the real walk. Hiking is the one thing you can do on your training plan, even if you don’t do the others. Doing at least 3 to 4 short hikes with a minimum duration of 5 to 6 hours without problem will allow you to do your Everest trek comfortably.

Exercise that help to prepare our body deal with oxygen deficiency for a long period of time is a cardio training. It is sometimes also known as an aerobic exercise. This is the first type of training we recommend to all trekkers and it basically stops you from being breathless. For this, we suggest running, walking on a tilted treadmill, doing stair stepping, walking uphill and downhill, or taking aerobic classes.

Cycling for Cardiovascular Conditioning  to train for Everest Base Camp Hike

Biking, swimming and cycling are some other cardiovascular exercises which we can opt. It is also quite helpful to build up endurance when carrying weight packs during training sessions. Getting used to the weights and gradually increasing it while training on uphill walks will make it easier on the actual trek. Three to four training sessions of persistent activity of half an hour each is productive. Four to six aerobic sessions for about an hour each is also useful for doing the Everest Base Camp Trek.  

It is fruitful to build up the overall strength, especially in the lower back, abdominal areas, legs and upper back. It is also rewarding that you train with free weights, bodyweight and gym exercises, or a backpack. 

Although it is not as important as aerobic or cardiovascular conditioning, firming up the leg muscles will help increase enjoyment on the trek. So, we recommend a training plan that combines strength training while going for a trek to Everest base camp. 5 to 6 hours of walking with a backpack on your back means that each part of your body has to be physically strong. It can be attained when you include lift training along with aerobic exercises. For building up strength in your legs, we recommend the following:

  • Bench presses
  • Leg curls (front and reverse)
  • Overhead presses

Working out with StairMaster for strength conditioning

Doing the exercises with the correct technique is very important because doing it incorrectly can harm you. There is no doubt that legs are the most significant parts while exercising. Nevertheless, the upper parts of the body also need to be conditioned. And this is because, you will be carrying you’re your personal stuff and gears all the way up to the base camp. We recommend the following exercises so that it helps strengthen the upper body: 

  • Shoulder presses
  • Kettle-bell rows
  • Back & shoulder fly

On the training process, you will need to gradually shift focus on building strength, endurance, mental as well as physical energy. It is very important that you fluctuate with the use of weight during each phase of training. Also, it is vital that you get proper rest intervals between each set of the exercise you do. Maintaining proper form is equally important while undertaking any of the training phase to prevent injuries or strains.

Mental stamina is usually disregarded by many climbers, but the fact is that it is just as important as other trainings. Some days on the EBC trek are comparatively tough, thus one needs to have the right attitude. Getting mentally trained, however is not an easy task. As a matter of fact, mental stamina is the only thing that you will have remaining when your body is physically exhausted during the long walks.

Yoga for improving your mental conditioning while training for Hike to EBC

On the other hand, imagination is an influential channel here. When you exercise, it is advantageous if you pretend doing the base camp trek and presume that you are already in the mountains. Allowing your training partner push you off your limit while exercising will surely help to become mentally resilient. A half marathon or a full marathon is also a great fitness goal that will help with your fitness and mental grit. When you are able to complete this, then you will surely be able to do EBC trek with ease.

On the bottom line, it is just not cardiovascular conditioning or strength conditioning that will help you prepare. With the right physical training, correct attitude and strong mental determination, one can have a safe and successful trekking experience.

Putting up all together, here’s what you need to know about general conditioning for doing the Everest Base Camp trek:

  • Back to back training that includes hiking with a targeted weight on your back.
  • Climb at least 1,000m with a backpack weighing at least 12 to 18 kg spending a minimum of 2 to 3 hours.
  • Increase the weight gradually on a daily basis for a week or two.
  • When training indoors, work up gradually with a heavy pack and also heavy boots or hiking shoes on.
  • Use a step-mill machine which looks like a moving staircase when you are exercising in a gym.
  • If you are in an area that has no small hills or mountains, you will have to add in some more of the gym exercises.
  • Listen closely to your body during the training phase by including at least one recovery day per week.
  • On the final week of training, gradually reduce the intensity of your exercise procedures so that you get time for rest and prepare mentally as well as physically.
  • Overall, you will need a training spell of anything between 3 to 5 weeks before you go out for the actual hike.

Everest Base Camp trekking condition

There are few other things apart from the basic training and exercises you need to know. These will help you keep hale and hearty on the entire trekking duration. Also, it is helpful in understanding the effects of altitude sickness. Adopting a slow and steady pace on the trail and resting properly at time intervals are the finest tactics to avoid altitude sickness.

  • Try to drink at least 3 to 4 liters of water on each trekking day.
  • Refrain from any alcoholic beverages and smoking during the trek.
  • You need to take preventive medicines whenever it is absolutely necessary – don’t ignore that.
  • While climbing to higher elevations, hike in smaller increments rather than pushing much higher.
  • Always make sure to sleep in lower elevations even if you are hiking higher on a day.
  • Lastly, pick only the reputed trek operator and/or guide who doesn’t fail to assist you in case of any emergency on the mountains.

Everest base camp trek being one of the most popular treks in the world, is manageable to most people. The only condition required is a good fitness level and a highly positive attitude to last for at least two weeks of hiking at high altitudes. The only challenging factor on the EBC trek is evidently the altitude acclimatization for which training for few weeks will help overcome the challenge. With our training plan as described above, trek to Everest base camp can become an incredible experience. Having said that, getting your cardiovascular system to serve at its best, the trek becomes increasingly worthwhile.

Useful FAQs for your High Altitude Treks in Nepal

The most challenging part of trekking in Nepal is the altitude, which is something that we can really prepare well ahead of trekking. For a short trek like Annapurna Poon Hill Sunrise Trek , it does not require a previous hiking experience. However, if planning to do longer duration trekking above 3,000 m / 9,843 ft., like Everest Base Camp trek or Annapurna Base Camp trek , it is required that you are in good physical and mental state of fitness. If you can walk about 10-12 km (6-8 mi) per day without any trouble, then probably you are fit enough. For novice climbers, a pre-training course is required before the start of the trip. For preparing yourself for the climb, we recommend regular exercise at least 2 months before your arrival in Nepal. You may begin jogging or cycling, stretching and toning exercises, walking up and down the stairs or even walking few hours in a day.

Everest base camp trek is a moderately demanding trek that does not require any technical expertise of mountaineering. It is basically a long hike up to the altitude of 5,364m/17,599ft. As such, the trek is exhausting only because of its duration and the altitude gain across diverse terrains. Training at least 3 to 4 weeks prior trekking will help overcome the arduous moments at high elevations.

Absolutely, yes. You can do the Everest base camp trek with us provided that you contact us on time so that we can organize few basic training sessions for you. We will need to know about your health history and your daily lifestyle as well. Contacting us at least 3 months prior to the trek date, we will be able to advise you on the required trainings. Knowing your health history, we may also decline your interest for doing the trek, but this is very rare.

There are few things to keep in mind if you are planning to hike to Everest base camp without facing any troubles related to altitude sickness. Following the important tips to avoid altitude sickness during the EBC trek is very helpful. The first thing is to ascend slowly with proper rest and enough acclimatization. Secondly, you need to drink plenty of water and fluids, and stay hydrated at all times. Eating sufficiently and balanced food is one way to stay away from being hit by altitude sickness. Next, you need to be head-strong and mentally prepared. The most important thing, however, is to train your body to cope with uphill hikes with plenty of aerobic exercises and gym workouts. 

Acclimatization means getting used to a new climate or to new conditions. On this trek, getting acclimatized needs resting body at lower elevations so as to adapt to the environment. To prevent getting altitude sickness, acclimatization is an absolute necessity for all trekkers and climbers. You never know, because anybody regardless the age, physical condition or body features can be a victim of Acute Mountain Sickness (AMS).

On this trek, you will be eating healthy food, whatever is easily available at the teahouses. While it is a common phenomenon for trekkers to lose about 7 to 10% of their weight, some manage to eat and sleep well to compensate the loss. On our part, we encourage all climbers to eat as much as possible for which we provide a perfectly balanced diet during the entire trip to the base camp.

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How many days to trek to Everest Base Camp?

I am interested in Everest base camp Trek , can you please let me know the details about the Trek.

Himalayan Glacier

Thank you Madhusundan for taking interest on Everest base camp trek. As we have many well designed itineray for EBC so please check this Everest Trek page that will help you alot.

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Everest Base Camp Training Plan

Everest Base Camp Training Plan

Treks to high altitudes like the  Everest Base Camp trek  do require prior training. You will be trekking to altitudes of 5,364 meters during this trek. And the distance of 130 km. You must have physical training along with mental determination to complete this trek.

An Everest Base Camp trek is highly sought out for many reasons. You will be trekking to the base camp of the highest mountain in this world, Mt Everest.

Reaching the Everest Base Camp gives you a great sense of accomplishment. You will enjoy the majestic beauty of the region and get a close look at the rich culture of the nation, Nepal.

To get the most out of your adventure to the beautiful Everest region, you must have a plan. A schedule that will train your body to prepare for the trek. Our body needs to be in a state where it does not feel stressed or drained.

This is why an Everest Base Camp Training plan is a must.

This includes both physical and mental conditioning. Let us guide you through.

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Physical Conditioning

There is no single physical exercise routine that works for all. You need to find one from the options that work for you.

For a successful trek, choose a training program that focuses on stamina, endurance, and flexibility training.

Some of the popular ways to become fit are as follows:

Cardiovascular Training

Physical fitness training with any type of cardiovascular conditioning is good for your body. Keep this in mind when planning for the Everest Base Camp trek. Cardiovascular training is also called aerobics training.

Cardiovascular training works on the ability of the heart and lungs to supply oxygen-rich blood. This is necessary for the muscles during a sustained physical activity. This ability is a great help for high altitude treks.

The aerobic training helps ensure you can trek for long periods of time.

The best and easiest ways to do this is by going on walks, runs, hikes and jogs with a backpack.

Make sure the weight you are carrying is like the one you intend to carry on your actual trek.

If these are not for you, you can walk inclines on your treadmills. After a few days, start doing these with a backpack.

Other great options for these exercises are rowing, swimming, cycling. These aerobic exercises help stimulate your heart and breathing rate.

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Strength Endurance Training

Strength and Endurance training is also great for the Everest Base Camp Tour .

For a comfortable mountain trek, you need to focus on building strength on your legs, upper, and lower body. It not only makes your trek a comfortable and enjoyable one but will also reduce the risk of injury.

To strengthen your lower body, you can try doing lunges, squats, and step aerobics.

To strengthen your core muscles, you can do sit-ups, sings, shoulder press, back and shoulder flies.

This will help become stronger. You can then carry your backpack (comfortably) which may weigh up to 15 kg while trekking.

Trekking Conditioning for Everest Base Camp

While training for your Everest Base Camp trek, you need to try to replicate the situations of your actual trek.

Nothing does this better than going on actual treks. If possible, go for weekend treks to nearby hills.

Make sure you do these practice treks with boots, clothes, backpacks that you plan on wearing on your Everest Base Camp trek. This will also ensure all the equipment is well-broken in. You will also get comfortable using them on the actual trek.

This helps you to build endurance. These practice treks also help you to get used to walking for long periods of time.

If you cannot go on these treks regularly, mix these small treks with aerobic and strength conditioning training. This will help you prepare for the trek.

Altitude Training

There is no true way to train for altitudes. The only way you can do this is by going to high altitudes.

If that is not an option than the best thing for this is getting your body in top physical condition.

Maintaining your own walking pace is also key for this. Your body will adjust to the altitudes of the Everest Base Camp. This requires time. You cannot rush it.

Always stick to your own pace. Trek slow and steady.

If you feel unwell during the trek, notify your guides or trek doctor immediately. Monitor your symptoms carefully.

Altitude sickness is serious yet avoidable. It can affect people of all fitness level and ages.

Mental Conditioning

Mental toughness plays a huge role in the success and comfort of your trek.

Any treks like the Everest Base Camp trek requires you to concentrate on the trails. Your focus helps you avoid injuries.

You also may face different weather conditions. The weather in high altitudes could be challenging at times. You may face conditions of rain, snow, wind, dust and so on.

Along with this, you will be walking daily for 6/7 hours. This can take a mental toll on you. Hence, being mentally prepared for Everest Base Camp trek is vital to your comfort and success.

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Things to consider before you start your Everest Base Camp Training Plan

Research about the trail you intend to take. There are many trails to Everest Base Camp. Some are more difficult than others. It will be easier to replicate the conditions of the trails and train accordingly.

Trekking boots

Use the boots you plan to use on the actual treks for your physical training activities. If you don’t have trekking boots, buy a pair. Break into them before your actual trek.

You don’t want to end up in blisters or sense of discomfort on your feet during the actual trek. A good pair of trekking shoes can make a huge difference on your Everest Base Camp trek.

Your Physical fitness level.

If you are not involved in any physical activity, then you can start a sensible training program for six to twelve months in advance.

If you are already involved in physical activities, then you can start training 1 or two months before your actual trek. The physical activities you do can be anything like running, swimming, cycling.

Determining how fit you are can help decide how early you should start getting trained for your Everest Base Camp trek.

You need a well-balanced diet to help maintain a good health. Don’t ignore your nutrition. When your physical fitness routine picks up and you train harder, your body places more strain on your carbohydrate stores.

Make sure you take your diet into consideration while training. Make sure to eat and drink well.

Autumn (September-November) and Spring (February-April) are the  best seasons for trekking  in Nepal.

These seasons offer dry, clear weather along with moderate temperatures. They are perfect for treks.

Summer (June-August) and Winter (December-January) are challenging for treks. The trekking trails will be muddy and slippery during these seasons due to the rain and snow.

The temperatures can also be too hot or cold.

Reason for Everest Base Camp Training Program

  • Strengthens your heart, reducing the risk of heart attack and stroke
  • Improves breathing, circulation, and endocrine functions
  • Tones your muscles
  • Strengthens your bones and reduces the risk of osteoporosis
  • Helps you get in shape
  • Boosts mental performance and improves psychological well-being
  • Reduces anxiety
  • Complete enjoyment during your trek

Extra things to remember while training for your Everest Base Camp trek

  • The best way to get fit for your Everest Base Camp trek is to train hard and well
  • Do not rush. Always stick to and maintain your own pace
  • Always stretch before and after workouts for 5-10 minutes
  • Drink plenty of fluids. These can include 3-5 liters of water and juice depending on your body weight
  • Eat a well-balanced diet with lots of green vegetables and fruits
  • Reduce your training a week or two before your actual trek

Everest Base Camp trek is possible for all. But an Everest Base Camp training Plan helps in making your treks are a lot easier. It allows your body to be flexible in order to face the actual situation.

This way, you can have a great time on your trek.

Everest Base Camp is an incredible trekking destination. Make sure you prepare well for a great and comfortable trekking experience.

For the best routes and seasons for the Everest Base Camp trek, feel free to  contact us .

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Preparing For The Everest Base Camp Trek

Neeti singhal.

Have you always wanted to trek to the Base Camp of Everest but found yourself drowning in questions like “Is this the right trek for me? “Will I be able to do it?” “How should I prepare for it?” If you have, well, worry not! We are here to answer all these questions for you, help you make an informed decision and guide you in doing the right kind of training to prepare you for this classic adventure which is every trekker’s dream. 

There is no dearth of reasons why one would want to go  to the foot of the tallest mountain in the world but there are also plenty of reasons why one would be apprehensive about making this journey. 

Here are some of the challenges you may face and how you can prepare for them:

The trek takes you to a maximum altitude of 5,545M which is pretty darn high! EBC, in fact, is one of the highest base camps of any mountain. The altitude presents itself as one of the biggest challenges of the trek.

Preparing for this challenge:

1.  Start by trekking at a lower altitude: We rank the EBC Trek at a difficulty of 5 on the Bikat Rating Scale (hyperlink BRS article) . This means, it is a moderately difficult trek. We recommend that you have some prior experience of multi-day high-altitude treks before going for Everest Base Camp Trek. This is important for two reasons: 

a) You must have heard climbers say that before they climbed an 8,000M peak, they climbed one of 5000M, then 6000M, then 7 before eventually getting to the big league. This is true for trekking as well. With every few meters of elevation gain, the challenges on the mountain change form and demand higher skills. 

b) Good health at sea level does not always guarantee good health at higher altitudes. It is important to understand and be aware of how your body and mind react to each altitude because it is a very subjective matter. And reaching this understanding is better achieved when you take this journey upward in stages.

2. Acclimatisation:   This one is for during the trek. If you are going here by yourself, remember to create your day-wise plan in a way that you are ascending not more than 500M a day and spending enough time at each altitude to let your body adapt to it better. Water is the best way to help your body acclimatise – so drink as much of it as possible. Remember to never skip any meals and constantly check in with yourself for any signs of discomfort and uneasiness.

(P.S.: If you would like to choose a different trek to prepare for EBC and are not sure of which one to pick, fill out our Trek Progression Chart . This will give you an idea of which difficulty level will suit you and the treks you can choose from) 

Trek Distance:  

EBC is a 14-day long trek with the trek distance of 120 kms from start to finish. That’s a lot of days and a lot of ground to cover in a challenging terrain. This is basically to say that it is a lot of work – physical and mental. 

Preparing for this challenge:  

1. Physical Training: If you are wondering what a good fitness benchmark for this trek is, here’s a rough idea.

If you can:

- Jog/Run for 5 kms in 25-30 mins

- Walk continuously for 10kms on a slight incline

- Hold your breath for 40 seconds

- Climb 30 floors without a break

- Do at least 10 push ups &

- Do 15 x 2 sets of lunges and squats

you are ready to take on this trek. If you cannot do the above, there’s no need to worry. It is important to remember that it’s all about practice. Get on a training schedule and we can assure you that you will meet these standards in a matter of a few months.

Training for the Everest Base Camp would broadly involve cardiovascular training, trekking training, strength training, and altitude training. Here is a quick description of what each of these mean and why they are important:

a) Cardiovascular Training  is important as it builds muscle endurance and improves the performance of the lungs and the heart . To begin cardiovascular training you can take up biking or swimming. Some other activities that you can take up are running, walking on an inclined treadmill, stair stepping, trail running, walking on an elliptical machine, walking up and down hills and step aerobics.

b) Strength Training  helps in building the upper body and lower body strength endurance and also helps in increasing physical and mental stamina. Some of the basic exercises that one can do are squats, lunges, push-ups, dips, step-ups, bench press, rows. As you begin to gain strength you can start training with free weights to take it to the next level.

c) Trekking Training  is required so that you can ascend and descend on the trail easily. In some parts of the trail, the ascent might be very steep needing higher endurance. Hiking on small trails with some weight on the back helps in building confidence and strength for the trek. You can gradually increase the weight to increase your efficiency. This usually helps with the speed too.

d) Altitude Training  is also very important when it comes to Everest Base Camp trek. Walking uphill with weights is a great way to train. As you keep training, keep increasing the weight until you feel it matches the weight of the backpack you will carry during the trek.  

2.  Mental Training: This bit will take care of itself if you have the prior experience of high-altitude that we spoke about in the previous point. A large part of getting mentally prepared for a trek is gathering the required experience and collecting as much information about the trek as possible so that very little can throw you off when you are actually on it. Here are some basic markers to check off your list when calculating if you have enough experience or not:

- Been in the Himalayan territory for at least 10-15 days (in one trip or split across various trips) 

- Have been on at least 1 moderate level trek in the Himalayas or any other mountain range

- Have trekked in an altitude higher than 4000M at least once

Technical Expertise: 

As thrilling as they are, any activity in the outdoors requires us to develop a set of skills for it to be a safe experience. Although Everest Base Camp Trek is not technically challenging, the altitude, the terrain and the weather need you to be aware of a few things to survive:

1. Packing: Knowing what you need (clothing and gear) on a trek and being able to pack your bag efficiently are pivotal to what your experience on this trail will be like. (hyperlink articles if any that highlight the things to pack for EBC and how to pack your bag for a trek).

2. Layering Up: The weather on these trails can get extremely unpredictable. Knowing how to dress up so you are ready for all kinds of ever-changing weather on a trail is important. You don’t want to be too hot, too cold, too wet, too stuffy at any point on the trek. This may seem commonsensical but it a skill and a very important one – one that develops with each new experience at these heights.

3. Ascending & Descending on Steep Gradients : Knowing the terrain and how best to navigate it is important to complete any trek. How to walk on boulders vs how to walk on snow require very different techniques. Similarly knowing how to walk on an upward incline as best as possible so as to not tire yourself out is a speclialised skill. And the same for descents. The strategy again changes depending on the gradient of the slope – ways to descend on a 20-degree slope vs those to come down a 45-degree slope look very different. Ascending or descending snow trails vs ice trails vs dirt trails vs those made of loose rock all need a different strategy and different equipment to help make it easy.  

4. Walking in snow: There are some sections on the trail which may have enough snow that you will need to use trekking boots and crampons to get across them. Knowing how to use specialised trekking equipment, if you haven’t used it before can seem daunting but it is nothing to worry about. There is always help available when you need it.

5. Basic First Aid: Knowledge of basic first-aid always comes in handy when you are in remote locations far away from proper medical facilities. Carrying basic meds and knowing how to deal with basic injuries can be very useful for you yourself and the entire group that you are travelling with as well as anyone on the mountain.

These points are nothing you need to stress over, if you are not confident about any of the things listed above, know that it is all about practice. Also, ask for help and you shall receive! Don’t be shy of asking for assistance on a mountain – it is only together that we can get to the top :)

Do reach out to us in case you have any questions or need any help. 

All the best!

A psychologist, a developmental researcher, and a constant seeker of stories, Neeti is usually found Read more

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Very helpful information, Thanks. Which is the moderate level trek you suggest to do, before taking up Mt Everest base camp?

Hey Dixit R, We suggest that you should attempt the EBC trek If you have already done a trek that climbs to 4700-5000m. Treks like Brahmatal, Kedarkantha, and Pangarchulla are great options to start with. We hope to do the Everest Base Camp Trek with you very soon.

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How to Prepare for Your Everest Base Camp Trek

How to Prepare for Your Everest Base Camp Trek

Get fully prepared for your everest base camp trek.

Trekking to Everest Base Camp is one of the most popular charity challenges in the world, a once in a lifetime experience and one of our most iconic trekking adventures.

This non-technical trek is a fantastic challenge and can be conquered by people of all ages, shapes and sizes. That being said, it is very important that you train and prepare for this epic adventure in the right way. The fitter you are leading up to your Everest Base Camp challenge, the more likely you are to fully enjoy this incredible journey!

Your training should start several months before you embark on your challenge, but before starting any training programme, please consult your doctor. And remember – training should be enjoyable! Get your friends and family involved, train with other participants or join your local gym and make some new friends!

It’s time to get Trek-Fit! Getting fit for trekking will allow you to enjoy the challenge more and will also help to prevent injury. Plus, training for your upcoming adventure of a lifetime is a great way to improve your overall health and wellbeing! Here’s some tips on how you can prepare for our Everest Base Camp Challenge.  

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Everest view

What’s the best way to prepare for a trekking challenge? Simple … get out in the great outdoors and get walking! Our Everest Base Camp Challenge involves trekking for 11 days back to back, walking between 8-18km per day, therefore endurance is key!

Start your hiking practice with a distance that is comfortable to you and then slowly work your way up to walking continuously for 5-6 hours at a time. If you don’t have time to walk a longer distance, then walk faster over a shorter distance to elevate your heart rate.

Aim to go on three walks per week, building up the distance you walk each time. Make your weekend walk a long one and make sure you train on varied terrains and add in some inclines (downhill training is just as important as uphill training!). It’s time to get those walking boots on and start hiking!

Everest Base Camp Preparation

CARDIOVASCULAR ENDURANCE

During your challenge you will be hiking at a gradual pace, taking it slowly, however due to the lack of oxygen at high altitude trekking will feel considerably more difficult than at home. Therefore, aerobic training is key to make sure you’re as fit as possible before taking on the challenge.

Activities such as running, jogging and rowing all help to improve cardiovascular fitness and can be completed in addition to your walking training.

STRENGTH TRAINING

Resistance training will help to increase the strength in your muscles. We recommend completing a full body strength training session 1-2 times a week. This can be done at your local gym or at home. Exercises to strengthen your legs including squats, lunges and step ups are all beneficial. As you will be carrying your day bag throughout the challenge and may be using walking poles, upper body exercises are also recommended.

Start with 10-12 repetitions per exercise and then begin to increase either the weight or the repetitions as you feel more comfortable. Whilst strength training, it is important to make sure your technique is correct – if unsure it’s always worth asking a gym instructor!

Training for Everest Base Camp

ALTITUDE TRAINING

Unless you live at altitude, it’s impossible to train for the effects of high altitude. The best thing to do is to get your body into the best shape possible by following the training tips above. Then during your challenge, make sure you walk slowly and keep hydrated along the way. Our amazing mountain guides and doctor will be able to advise you if you are feeling the effects of altitude sickness whilst on the challenge.

EXAMPLE TRAINING PLAN

ebc trek training

As well as preparing your body for the challenge ahead you will also need to make sure you have all the correct kit required to take on Everest Base Camp – and have practiced trekking with it!  It’s important to make sure you have a great pair of well worn in walking boots with good ankle support, waterproofs, layers, sun protection and a backpack with good support. All of our participants will receive a full Kit List once registered.

One of our biggest tips - make sure you get your hiking gear well in advance, so you can get training with your walking boots and backpack!

Everest Base Camp views

DO'S AND DON'TS

DO get lots of trekking training in before the challenge – walking is the best way to prepare for our Everest Base Camp Trek!

DON’T try to do too much too soon. This may lead to fatigue or getting injured – take it slowly and gradually increase your training.

DO warm up and cool down before any exercise. This will help your muscles prepare for the training ahead, as well as reduce any chance of injury.

DON’T worry if you feel like you can’t fit in training around your busy schedules. There are plenty of options to fit it in; use your lunch hour to get in a brisk one hour walk, get your friends and family to join you at the weekend, increase your speed rather than your distance if you have limited time, walk to work when possible and don’t beat yourself up if you miss a session – just get back to it the following day.

DO keep a track of your training and trekking time/distance. This will allow you to monitor your improvement.

DO listen to your body. If you are tired do a little less, if you are feeling strong do a little more.

DO wear your walking boots and day backpack as much as possible when training. This will help you prepare your body for what it will really be like on the challenge.

DO get advice from your gym instructor on the use of any equipment or strength training exercises!

Don’t panic. #BelieveYouCan – and you’re half way there!

If you would like an more information on our Everest Base Camp Trek then click HERE , alternatively feel free to give us a call on 01244 676454 and our events team will be happy to answer your questions!

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  • Training for Everest Base Camp

Do I really need to train for the Everest Base Camp Trek?” or “How do I train for the Everest Base Camp Trek?” These are the seemingly common questions that arise in every person’s mind who wants to or is planning to trek to the Everest Base Camp. It is understandable that a 130 Km long trek can be a little daunting, but preparing for it will only be beneficial for you to finish this spectacular trek with less struggle. You don’t have to get scared of it. Trust us, Everest Base Camp Trek is very much achievable by people of all shapes, size and a decent fitness level.

Check out Training for Everest Base Camp:

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Medical Fitness

Medical Fitness

Contemplating on your own about how fit are you medically? This will only waste your time. It is always better to get consulted by a certified physician. Even if you are in normal physical shape, you may come to know of any underlying problems in advance. If you have some special condition, then you should definitely ask if the current state of health and medications will have an ill-effect on you during the trek or not. The popular and most used medicine for altitude sickness, Diamox, also affects different individuals differently. So it is best to ask about it as well during your checkup. People with medical issues like spine problem, diabetes, circulation problem, intestine or kidney problem, sprain, joint problems, hernia, asthma, cancer, a heart condition, blood disease or blood pressure problem, and a few more are advised not to proceed with the trek.  

Everest Base Camp Trek, Nepal

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How to prepare for EBC

How to prepare for EBC

Physical fitness training for this trek is not exactly compulsory, but do you really want to have the feeling of not finishing the trek just because you were not fit enough? Of course, you wouldn’t want that. Therefore, training is vital and the more prepared you are, the more you will enjoy the trek! If you already have a physical fitness routine, you just need to increase it for preparing for the Everest Base Camp. The types of exercises you can do are swimming, cycling, a lot of walking, playing a sport of your choice and hiking to a hill in your vicinity. If you cannot specially take time out of your routine for the EBC trek, then you can try to walk to your workplace, use your lunchtime to take regular brisk walks around your workplace and if also not that, then find a steep set of stairs and regularly climb and walk down them at least thrice a week.

Basic Medicines

Basic Medicines

Everest Base Camp is a high elevation trek and hiking at such a high altitude comes with several perils. While on the trek, you will be ascending the rugged terrains and descending through the steep slopes of the majestic Himalayas that too in unpredictable weather conditions. Your body will definitely react to such adverse and new settings in a different way. But if you prepare well, you will be enjoying the trek with the least amount of problems. A few general medicines to keep in handy are cough and cold medicines, cough candies, inhalers, diarrhea medicines, body ache medicines and other medicines and antibiotics for minor injuries. Glucose is also helpful in replenishing the lost electrolytes and improving energy levels. Other than these, keep Diamox with you. It is a preventive medicine to reduce the symptoms of altitude sickness. It should be taken one or two days prior to starting your trek for it to be effective. It reduces headache, nausea, dizziness, and shortness of breath to some extent. However, keep in mind that everyone’s bodies react to the high altitude and to the medicines differently.

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How to be Physically fit during the Trek

How to be Physically fit during the Trek

Throughout the trek, you will be walking for 6 to 8 hours on a daily basis. There will be times when you will have to climb up the hillocks and also find steep trails to cross to reach your next lodge. So, the whole EBC trail is uneven, rocky and random. And this is what makes this trek appealing for a lot of people. While hiking, a slow pace is a key to keep your energy levels continuous and get less fatigued. This will also be helpful for you to get acclimatized to the altitude properly, meaning you can enjoy your trek with fewer hassles. 

Mental Fitness

Mental Fitness

While you strengthen your endurance and stamina by doing cardiovascular exercises, you also have to focus on the often neglected mental fitness. When you practice for the trek, try pushing yourself to do more of what you are doing and keep yourself motivated. This will automatically make you mentally strong and will prepare you when you actually need some encouragement to go further up even when it is cold you are tired from the previous day’s trek. Trekking in a group also helps to give that mental boost to break the ‘wall’ and push yourself to complete the trek. When you are surrounded by enthusiastic people with the same goal, you will always be filled with that positive energy.

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Right Meals

Right Meals

While on the Everest Base Camp trek, there will not be a wide variety of dishes available. You will mostly be eating regional delicacies to fill up your tummy but hey, you will definitely get a glimpse of local cuisine and eating culture. Eating enough for energy during the trek is of utmost importance. But you should also keep in mind that you cannot eat too much. That would make you slow and lethargic. As you go higher, the options at the tea houses get limited mostly to bread, eggs, potatoes, and porridge for breakfast;  Dal Bhat (Lentils and Rice), vegetables, Thukpa, soups for lunch and similar items on the menus for dinner. Mostly, you will be needing carbohydrates to provide you with a continuous supply of instant energy and fats to keep your body warm in the frosty weather. In your day bag, you can also keep some energy bars to refill your energy in case you get too tired. While trekking, keep drinking water to keep yourself hydrated along the way. Avoid consuming meat, alcohol, caffeine in these regions.

Right Clothing

Right Clothing

Packing the correct items of clothing is equally important for the trek as is the physical training for it. You will have to keep different layers of clothing to ensure that the harsh cold and the nasty, unpredictable weather does not ruin your experience of the trek. The base layer includes warm wicking thermals- both uppers and lowers. On top of it, will come the breathable trekking shirts (both long and short sleeves). The trekking pants should also be of wicking material and water-resistant. A warm fleece jacket is also necessary for a second insulating layer. The third layer is the warm, waterproof jacket and trousers which will keep you warm on the higher regions of the trek. The last outer layer will be a waterproof hard-shelled jacket to protect you from untimely rains on the lower stretches of the trek. Other than these, it is necessary to pack a warm beanie to prevent cold entering through your ears and a neck warmer to protect your neck and face. Two layers of gloves- one warm and quick-drying and the outer one with waterproof properties are recommended.  While you are training for the EBC trek, practice walking in your hiking boots/ shoes especially if they are new. This will help them break-in and you will not face the problem of blisters or shoe bites while on the main trek. 

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How should I train for the Everest Base Camp trek?

The Everest Base Camp trek is a tough cookie. Your training should include cardio, aerobic and strength workouts, as well as training hikes in an ideal world. Please read on for more detail on how to train for this fantastic high-altitude adventure.

One of the core components of your Everest Base Camp (EBC) preparation is training physically. We recommend that you engage in some targeted training for a few months before the trek. We offer specific advice below on just how to do this.

The Everest Base Camp trek is totally within reach of most of us, you just need to put in the work beforehand!

But first, you might like to watch the video below for some EBC trek inspo ...

There would be a youtube video here.

How fit do I need to be for the Everest Base Camp trek?

As we discuss in How hard is Everest Base Camp? , you need to be decently fit to successfully complete the EBC trek. Most days you hike for roughly five to eight hours.

Moreover, on the outward journey to reach base camp, most of your trekking is uphill. Only on the return trip is there a lot of downhill.

You also have the increasingly high altitude to contend with. Trekking at altitude is tough because your lungs are operating on reduced oxygen. At worst, this can lead to altitude sickness. At best, you feel somewhat breathless near to base camp and every step requires more effort than usual.

The graph below shows you how high you climb on the Everest Base Camp and Gokyo Lakes trek , which is an exciting extension of the classic Everest Base Camp trek that we highly recommend.

Everest Base Camp and Gokyo Lakes trek elevation

Map showing the elevation of the EBC and Gokyo Lakes trek

The good news is that you don’t carry the bulk of your belongings on this trek – this is the job of your porter. But you  do  carry your own drinking water and whatever else you need for the day in a backpack, so there will be a little extra weight each day on your back.

Note too that the route is at times rocky and uneven. Near to base camp, you’re also walking on scree, navigating rocky riverbeds, and (in some seasons) traversing snow and ice. You want strong ankles and sure footing to tackle this terrain confidently. 

EBC trekker path mountains Nepal, Antonia and Dennis pic

The path can be rocky and uneven, pic by our clients Antonia S. and Dennis L.

With the above information in hand, you can see that you need to be decently fit to tackle the EBC trek without having a meltdown along the way!

Moreover, you don't want to only just manage it – you want to thrive and enjoy it. The fitter you are and the more you train, the more likely you are to have a successful and enjoyable trek.

Take your physical prep seriously

Every year numerous folks who attempt the Everest Base Camp trek have to turn back before reaching base camp. Some turn back because of altitude sickness, others because the physical demands of the trek are just too much.

While altitude sickness (a big topic) is somewhat random in terms of who it afflicts (youth and fitness aren't guarantors against getting it), failing to make it to base camp because of a lack of fitness is totally within your control. We'd hate to see you put in all the time, money and effort to go to Nepal and then not make it to base camp because you simply didn't train enough.

EBC trekker on small bridge crossing a stream among snow and ice, Antonia and Dennis pic

The thin air near EBC makes everything more tiring, pic by Antonia and Dennis

So we cannot stress enough the importance of taking your EBC physical training seriously.

Start early

We advise that you start to train  at least  three months before your trek. If you can start earlier than that – brilliant! Ideally, you should actually start training six or more months before your trek.

Remember that the more effort you put in, the greater the chances that you reach Everest Base Camp. And, of course, the more likely you are to enjoy the whole trek as well!

EBC trek Nepal suspension bridge route prayer flags packhorse forest, Dennis and Antonia pic cropped

And boy is there a LOT to enjoy along the way, pic by Antonia and Dennis

How do I train for the Everest Base Camp trek?

The primary and most important way to train for an EBC trek is to go on hikes. Lots and lots of hikes. Hiking offers the perfect all-round exercise and preparation for a multiday trek. We discuss training hikes in detail in just a moment.

But given that most of us cannot manage multiple hikes a week, we suggest you implement a weekly training schedule in the lead up to your trek that includes the following:

  • Strength training
  • Aerobic workouts
  • Cardiovascular workouts
  • Training hikes

Group photo FA EBC

Always keep your goal in mind when training

1. Strength training

Strong, conditioned legs are an invaluable asset when trekking to Everest Base Camp! You're climbing (and then descending) nearly three vertical kilometres between your starting point and base camp! You also want a strong core to prevent any injuries.

Some of the most effective leg-conditioning exercises which you can do with just your body weight (i.e. you can do them anywhere!) are:

  • Side lunges
  • Wall sitting*

* This is where you lean your back against a wall and slide down into a chair-like sitting position. You then hold the position for as long as you can. Feel the burn!!

Women doing outdoor squats exercise

Embrace the burn

Try to do exercises that engage the entire body, rather than using gym equipment that isolates individual muscles. The latter can lead to disproportionate muscle development (and is also not time efficient).

As a general rule of thumb, do three rounds of 8 to 12 reps for each exercise. Take a short break in between rounds to rest the muscles.

2. Aerobic workouts

Aerobic training is about getting your heart rate up. This is a really good aspect to include in your training for the EBC trek as it helps your body to function well on less oxygen.

Some highly effective aerobic exercises (which cost nothing) are:

  • Stair running
  • High-knee, on-the-spot running
  • Jumping jacks
  • Jumping squats

Alternatively, you could do a regular Zumba, spinning, aerobics or similar class at your local gym. You know you're doing your aerobic training well if you get really, really sweaty and out of breath!

3. Cardiovascular workouts

woman cyclist cycling on road

Get that heart rate up in whatever way you fancy!

Cardiovascular training is exercise that trains the heart and lungs. Some of the most common (and popular) forms of cardio training are running, swimming, cycling and rowing.

We recommend doing some cardio training at least three times a week.

Your weekday cardio workouts should last for at least an hour, while your weekend workouts should last for multiple hours, especially the closer you get to your climb date. Remember, you're going to be hiking for hours each day on the EBC trek!

Of course, the ideal cardiovascular training for the EBC trek, as mentioned, is hiking! Hikes should form a core part of your cardio workouts. With this in mind, let's talk training hikes ...

4. Training hikes

Ideally, your training hikes should mirror the challenges of trekking to Everest Base Camp as much as possible. Think:

  • Long daily hikes
  • Steep inclines
  • Uneven footpaths and scree
  • Very cold conditions (even snow and ice)
  • High altitude

woman hiker on coastal trail

We assume you love hiking, so this sort of training is ideal in so many ways!

Of course, start off simply and increase the various aspects of difficulty listed above as your fitness grows. This is another reason why it's important to start training early: you have enough time to build up your hiking fitness.

By doing training hikes, you'll also become more familiar with the sort of kit that you find comfortable and works for you.

Hike regularly

Ideally, we recommend that you make hiking your regular cardio workout. So that would mean one or two short hikes during the week, and one or two longer ones on weekends.

A couple of overnight preparatory hikes will also get you used to sleeping in tents, if that's something that's new to you.

You might also like to read  Trekking tips for beginners .

EBC route trekkers snow rocks, Antonia and Dennis pic May 2022

A section of the Everest Base Camp trek route, pic by Antonia and Dennis

Hiking alternatives

Of course not everyone will be able to do manage regular hikes. Don't worry. The next best option is to walk stairs – lots and lots of stairs. Stair master machines also work well.

We recommend only using a treadmill as a last resort. Do, of course, ensure you have a good incline going if you use a treadmill. This is to get you used to all the uphill that you'll face on the mountain.

Remember that the EBC trek is not a race – it's a marathon. In your cardio training, try to do long stints that teach your body (and mind) to cope with sustained effort.

Hiking at altitude

One key factor mentioned above is doing high-altitude training hikes. If you're in a position to do some high-altitude hikes to help you train for the Everest Base Camp trek, that’s awesome!

Young man hiking in mountains

Try to do as many training hikes in the mountains as possible

Altitude affects different people differently (as discussed in the section on altitude sickness in How hard is Everest Base Camp? ), and age and fitness are no indicators of how it will impact you. Spending some time hiking at altitude will acquaint you with the possible side effects and prepare you mentally for them.

That said, don't stress if such training hikes aren't possible. One of the attractions of trekking to Everest Base Camp is just how out of the ordinary the experience is! Just do what you can, and you should be totally fine.

Wear your backpack

During your training hikes, carry the backpack you intend to bring to Nepal to ensure it’s comfortable. Also carry the sorts of items you'll bring along, and three litres of liquid. This will help you get used to the extra weight.

EBC trekker view

You want a backpack that fits snugly, like it does on Felipe here

For ideas of suitable daypacks, please read  Everest Base Camp packing list , which explains in detail what you need, and why. For a simple packing list – which could also serve nicely as a checklist – simply download the PDF below.

Wear your boots and socks

Also wear the socks and hiking boots you intend to wear on the trek. This is very important. You need to break in your boots properly. Your training hikes will help you to determine if there are any issues or niggles with them or your socks.

We recommend reading  The best hiking boots for trekking in Nepal  to learn all about the sorts of hiking shoes that work well on a high-altitude trek.

EBC trekker snow Nepal, Anotnia and Dennis pic

You may well walk through snow of the EBC trek, pic by Antonia and Dennis

Please only head to Nepal with hiking boots that you’ve worn on multiple hikes, for hours at a time. A pair of boots that’s comfortable for a one-hour hike might not be right for a six-hour hike. Again, the more you can mirror the conditions of the EBC trek during your training hikes, the more likely you are to have a comfortable trek. 

Wear your EBC clothes

We also recommend hiking in the clothes that you intend to bring along to Nepal for your trek. Your undergarments are especially important – from sports underwear to thermal inner layers. You want to wear these beforehand to check that there are no annoying seams, and that nothing rides up, chafes or itches.

Packing gear luggage EBC trek Nepal

Don't bring anything you haven't tried and tested to the EBC trek

Try out trekking poles

We also recommend trying out trekking poles during your training hikes. Many EBC trekkers use trekking or ski poles to help them with stability and also take a little strain off the legs at times. Even if you're a super-fit, sure-footed gazelle most of the time, you might find poles are really useful when you're at very high altitude.

That said, you don't want to bother bringing trekking poles all the way to Nepal if you're going to find them too annoying. So as with everything, we recommend trying them out beforehand to get a feel for them.

Ours. Dez with trekking poles on stairs in EBC trek Nepal

If you're happy and you know it, show off your poles!

Note that adjustable poles are ideal as you can ensure they're the right length for you. You can also adjust them should you want a longer and shorter pole when walking a narrow contour path, for instance. And you can collapse and attach them to your backpack whenever you don't want them.

Keep up the motivation

It can be hard to stay motivated and consistent with a tough training programme for many months. We recommend booking your spot for a climb, as this commitment can help to keep you focused on your goal.

We also recommend training alongside the people you're going to trek to base camp with. If they live in the same area, then meet up for your training sessions and hikes! Perfect.

If they live elsewhere, sync your workouts in other ways, or at least stay accountable to one another about your workouts. Just as trekking to Everest Base Camp is a team effort, make your training a team effort too!

Antonia and Dennis at EBC Nepal May 2022

Antonia and Dennis at Everest Base Camp in May 2022

And finally, visualise your goal. Struggling to get out of bed in the winter to go on a hike? Picture yourself standing at Everest Base Camp, the colourful and battered prayer flags whipping in the wind, the sense of history of the place sinking in, the high fives and the photos, the giddy exultation at what you've achieved ... visualise this, and keep going with your training!

Mount Everest Base Camp Trek: Nepal EBC Trekking Guide

The Mount Everest Base Camp Trek in Nepal is one of the world’s best bucket list hikes. In less than 2 weeks, you can trek to the foot of Mt Everest and other snowy peaks in the Himalayan mountains.

The good news is that it’s not a super difficult hike, and you don’t need a big budget to do it. The EBC trek is worth it for the fun and accomplishment alone, but you also get views of the Himalayas that are out of this world.

This travel guide will explain how you can do the Mt Everest Base Camp hike independently (with or without a tour guide), along with a recommended packing list and everything else you need to know before you go!

Best Everest Base Camp Tours

First of all, if you’d rather skip the hassle of planning your own EBC Trek, Klook has Everest Base Camp Tours starting as low as $900 USD for a full 12-day trek.

You may be able to find something cheaper than this once you land in Kathmandu, but booking online with a vetted tour company has some big advantages, and the reviews on their website are very positive.

We’ve used Klook for lots of tours and activities around the world, and they’re great! Highly recommended.

Book Now: Everest Base Camp Tours

Mount Everest and other snowy peaks on the EBC Trek in Nepal

When To Do The EBC Trek

The Mt Everest region has 4 different trekking seasons:

  • March – May: High season. Best weather, with stable temperatures and bright sunny days, but the trails can get crowded. During these months you may share the EBC trail with pro climbers on the way to go summit Everest.
  • June – August: Monsoon season. There’s a lot more rain during these months, and the trails are mostly empty.
  • September – October: Clear days and busy trails. This is one of the most popular trekking seasons.
  • November – February: Coldest season, but the weather is stable and dry. The trails are mostly clear.

I trekked in early February, and even though it was nice having the trail mostly to myself, the cold in the evenings and mornings was straight up misery.

My home state of Missouri can get very cold in the winter, but the cold has just never been my thing. If I could go back and change it, I would definitely do my Everest Base Camp hike later in the season.

Prayer wheels near Lukla on the EBC Trek in Nepal

Everest Base Camp Weather

Temperatures on the Mt Everest Base Camp Trek can range from 5 °C (40 °F) to 20 °C (70 °F) depending on month, and as low as -30 °C (-22 °F) at night during the winter months.

If you trek during the warmer months (Mar-May and Sep-Oct), the cold is not a big problem and shouldn’t be hard to cope with. Winter is a different story. Your snot will freeze in your nose at Gorak Shep.

Sunshine is key for winter trekking in Nepal, and thankfully you should have lots of sun in most months outside of the monsoon season. On my February hike, I often found myself shedding all my layers while trekking because I was heating up in the sun.

If you do your Everest Base Camp hike during the winter, the biggest issue is staying warm in the evenings and at night. For this, you’ll definitely want a top quality down jacket and sleeping bag.

Ama Dablam mountain and stupa on the Everest Base Camp Trek in Nepal

All About Everest Base Camp Trekking

My everest base camp itinerary.

  • Day 1: Kathmandu to Lukla to Benkar .
  • Day 2: Benkar to Namche Bazaar .
  • Day 3: Namche Acclimatization Day .
  • Day 4: Namche to Deboche .
  • Day 5: Deboche to Pangboche .
  • Day 6: Pangboche to Dingboche .
  • Day 7: Dingboche Acclimatization Day .
  • Day 8: Dingboche to Thukla .
  • Day 9: Thukla to Gorak Shep .
  • Day 10: Everest Base Camp .
  • Day 11: Kala Patthar to Gorak Shep to Pheriche .
  • Day 12: Pheriche to Namche .
  • Day 13: Namche to Lukla .

Porter with a huge pack on the EBC trek in Nepal

If you ever need motivation to keep going on the Everest Base Camp hike, just look at how much the porters are carrying!

Hikers near Pumori Peak and Kala Patthar on the Everest Base Camp trek in Nepal

Mount Pumori as seen from the Kala Patthar viewpoint, just a short distance from Mt Everest Base Camp.

Ama Dablam and another mountain range on the EBC trek in Nepal

Ama Dablam, one of my favorite mountains on the Mt Everest Base Camp Trek.

EBC Trek Packing List / Gear

This isn’t a complete list of everything to bring on a Mt Everest Base Camp Trek, and you may have to change things up a little depending on what month you go, but these are just some of the basics.

You can find most of this gear in Kathmandu, but in my opinion you’ll get higher quality and a wider selection if you order online.

  • Beanie: I only wore this at night, but it definitely helped keep my ears warm.
  • Down Jacket: Bring the biggest, warmest DJ possible. This is your most important piece of gear. You can use it as an extra cover at night.
  • Fleece Sweater: This is the only jacket you’ll need to wear while trekking most days, especially if it’s sunny.
  • Shirts: Something comfy with quick dry material.
  • Trekking Pants: Something lightweight and breathable.
  • Thermal Underwear: May not be needed if you trek in the warmer months.
  • Gloves: I only wore these at night, but they definitely helped keep my hands warm.
  • Socks: Merino wool is best for staying warm and stopping moisture.
  • Headlight: Smart to have at least a small one, just in case.
  • Tumbler: 1 liter water bottle to refill daily on the trek.
  • Sunblock: It’s easy to sunburn at high altitudes. A small bottle is plenty.
  • Sunglasses: Good for snow. May not be necessary unless you plan to hike a mountain pass like Cho La.
  • Hat: I wore old faithful throughout the hike.
  • Watch: An altimeter watch would be fun to play with here.
  • Camera: Duh. You can’t do the Mt Everest Base Camp Trek without taking lots of pictures.
  • Power Bank: Bring a big power bank and you might only need to recharge it once on the whole trek.

Stupa and mountain near Dingboche on the Everest Base Camp Trek in Nepal

Everest Base Camp Trek Cost

For a 13 day trek, I paid about $21 USD per day for food, drinks, and room. Porter/guide was an extra $25 per day, although it’s not a requirement. Flights to Lukla were $330 return, but again not a requirement if you hike in.

You can read the sections below for more info on the daily trekking costs and what you get for your money. It’s not a very expensive trek, all things considered!

Keep in mind, these numbers are from 2020. They’ll go up a little over time. Exchange rates may also vary, so check the latest rates .

Stupa and mountains near Namche Bazaar on the EBC Trek in Nepal

The flight to Lukla from Kathmandu is $165 USD each way. You can shop for flights to Lukla at Skyscanner.

If your budget is tight or you have extra time, you can skip this flight by hiking from Jiri to Lukla rather than flying. It only adds a couple days to the itinerary.

Planes at the Lukla airport on the EBC Trek in Nepal

Guide / Porter / Solo

You can do the EBC trek with a guide, porter, OR independently (solo).

A guide will show you the way to Mt Everest Base Camp and help with lodging, navigation, advice, taking pictures for you, etc. A porter-guide will do these same things and also carry a 20 kg (45 lb) pack for you.

A porter or guide is NOT a requirement to do this hike, especially if you go in the warmer months when you may not need as much gear. In 2023, they were supposedly introducing a guide requirement for EBC, but so far that has not been enforced at all, thankfully.

With that said, there are some good advantages to hiring a guide, and it’s pretty cheap by Western standards. A porter is only $15 or $20 USD per day, and a porter-guide is $25 per day. A popular arrangement is to hire one porter for two hikers, splitting the cost and still making things easier for both of you.

In the end, this all depends on your budget and hiking preferences.

Hiker at the Tengboche monastery on the EBC Trek in Nepal

Hiking Fees

If you’re hiking EBC independently, you’ll need to be aware of two fees you have to pay near the start of the trek.

There’s a local government tax that they’ve now started collecting in Lukla. This one is currently 2,000 Rupees ($17 USD).

There’s also an Everest park fee/ticket you have to pay at the Sagarmatha National Park entrance just beyond the small village of Monjo, Nepal. This one is currently 3,500 Rupees ($30 USD).

No TIMS card is needed anymore for independent hikers. That fee has been retired for the Mount Everest Base Camp Trek.

Prayer flags with the Ama Dablam mountain on the EBC Trek in Nepal

Accommodation & Amenities

Throughout the Everest Base Camp hike, you’ll stay and sleep at small guesthouses along the way, called teahouses.

This is where you get your meals and drinks for the trek, along with the occasional amenities like showers, charging, or WiFi. The teahouses start out decent, but quickly get more shabby as you go further up the trail.

You have to pay for everything you use, of course, and the prices get quite high as you go, because everything has to be hauled up on the backs of the poor porters.

Mountains and pine trees near Lukla on the EBC Trek in Nepal

Guesthouses

The teahouses on the EBC trek are cold and dingy, with drop toilets and cracks in the walls. Don’t expect luxury.

Most rooms are free as long as you buy your meals there (the meals are how they make their money). If you stay at a lodge and don’t eat there, you’ll be expected to pay for the room.

In some cases, I was charged 500 Rupees for a room on top of my meal costs. I’m not sure why some teahouses do this and others don’t, but I never paid more than 500 Rupees for a room, and most were free with the meals.

Sleeping bag inside a teahouse on the EBC Trek in Nepal

Food & Drink

I’m happy to report that the food and drinks on the Everest Base Camp hike are top notch, especially after you’ve worked up an appetite trekking.

You have western food choices, or the standard local staples like veggie fried rice, steamed momos (dumplings), and mushroom soup. Everything was hot and fresh. Meal prices for these ranged from 250 to 750 Rupees depending on altitude. Not too bad.

For drinks I tried hot chocolate, lemon/apple/mint tea, and occasionally bottled water for my tumbler. These ranged from 100 to 400 Rupees. If you want to avoid plastic bottles, there’s usually boiled water available and this is safe to drink too.

Getting enough water on the trek is never a problem. Just fill up a 1 liter tumbler in the morning, and this will last you until evening, especially since you’re likely to pass more tea houses along the trail as you’re hiking throughout the day.

Mountains near Lukla on the EBC Trek in Nepal

Showers are only available at a few lodges, depending on the season and how high up you are, and they cost 600 to 1200 Rupees. In the winter, water higher up will be frozen most of the time.

I never had a shower on my February EBC trek, and that seems to be the norm (although I got one or two opportunities in Namche). Yes, it’s gross. I could smell myself by trek’s end, and it wasn’t pretty.

But aside from the fact that I hate to fork out money for something as basic as a shower, I also never really got close to other people for very long on the trek, so I didn’t feel too guilty about it.

Most days were cold enough that the thought of stripping down for a shower was not really appealing, either. Your best bet is baby wipes and deodorant.

Namche Bazaar houses and mountains on the EBC Trek in Nepal

WiFi / Cell Service

WiFi costs anywhere from $5 to $10 USD per day if you buy it from the teahouses.

Alternatively, you can buy a 10 GB/30 Day Everest Link WiFi card in Namche Bazaar and use this for the entire EBC trek. During my Mount Everest Base Camp Trek the WiFi was down across the whole region, so unfortunately I wasn’t able to use either of these options.

I bought an Ncell local SIM card in the Kathmandu airport and had 3G service for half the days of the Everest Base Camp hike. Coverage is still improving in the area, so if you need to stay connected I’d definitely bring a local SIM.

Snowy peak on the EBC Trek in Nepal

Electricity

All of the teahouses on the way to Mt Everest Base Camp sell outlet charging for electronics, and the prices range from $2 to $10 USD for a full charge, depending on how far up the trail you are.

The key is to bring a big power bank and then use this to charge all of your other electronics (phone, camera, etc). I did this and only paid once to recharge my power bank on the whole trek.

Nepali prayer flags on the EBC Trek in Nepal

How Much Cash To Bring

Everything you buy during the Everest Base Camp hike (meals, WiFi, charging, etc) will have to be paid for with cash. Credit cards won’t work. There are no ATMs outside of Lukla and Namche Bazaar (Days 1-4), and even the ATMs there are not reliable.

What this means is that you’ll have to withdraw enough cash (Nepalese Rupees) at an ATM in Kathmandu to cover your entire trek. The ATM fees will bite you, and I hate to carry large amounts of cash, but it’s not really avoidable here.

All up, I spent about $20 USD (2,400 Rupees) per day on the Mount Everest Base Camp Trek, and never spent more than $25 USD in a single day. With that said, I didn’t splurge on WiFi, showers, charging, or alcohol. The only things I bought were the bare necessities: room, food, and drinks.

If you hire a porter/guide, you don’t need to factor that into your daily cash carry. That’s paid before the trek starts. But do reserve a little cash for a decent tip.

Mountains and valley on the EBC Trek in Nepal

Mount Everest Base Camp Trek Difficulty

I’m not going to lie, this is a difficult trek. And if you do it in the winter like I did, it’s even harder. With that said, if you are in decent shape, determined, and obey the guidelines for altitude sickness prevention (more on that below), then you’ll have no problem reaching base camp.

There is a lot of elevation gain and loss on this hike. At times near Lukla, the constant ups and downs will make you feel like you’re hiking a roller coaster, but the trail is never too steep or dangerous. After Namche, it’s mostly a slow uphill plod.

This trek has been completed by old seasoned hikers in their 70s, and young kids in their pre-teens. It’s also been flunked by healthy 20-30 somethings who try to push through it quickly without enough acclimatization to altitude.

Patience and discipline are key for trekking to Everest Base Camp. Slow and steady wins the race here.

Prayer flags with white Nepal mountains in the distance at the EBC trek

Trekking Distance

The one way trekking distance from Lukla to Mt Everest Base Camp is about 65 kilometers (40 miles).

That means the total roundtrip distance of an EBC Trek is about 130 kilometers, even if you don’t do any of the detours.

Don’t let that scare you off. It’s a lot of hiking, but every step is worth it.

Stupa face and mountain near Dingboche on the EBC Trek in Nepal

Altitude Sickness

By far your biggest danger on the Mount Everest Base Camp Trek is altitude sickness, also known as Acute Mountain Sickness (AMS).

No one is immune to this, and it doesn’t matter how fit you are. If you gain altitude too fast, you can get sick and in some cases even die. Plenty of people have died from AMS on the EBC Trek.

The problem is that overzealous hikers push the envelope on this hike all the time, and a lot of them end up needing a very expensive helicopter evacuation to lower ground.

The best way to avoid altitude sickness is to go slow . At altitudes above 3,000 meters (10,000 feet), don’t increase your sleeping elevation by more than 300-500 meters (1,000-1,500 feet) per night.

Every 1,000 meters (3,000 feet) you should also spend a second night at the same elevation. If you get a bad headache, dizziness, or nausea, descend to a lower altitude until you feel better. As long as you follow these general guidelines, you shouldn’t have any issues.

You can take Diamox (acetazolamide) on the trek for extra AMS prevention. This medication can be found in Kathmandu or Namche. I bought mine in Namche and it seemed to help my headache and slight foggy feeling. I didn’t have any side effects aside from the usual tingling toes/fingers.

Porter walking on a steep mountain bridge on the EBC trek in Nepal

Everest Base Camp Altitude

The Mount Everest Base Camp altitude is 5,364 meters (17,598 feet). At this elevation, there is 50% of the oxygen at sea level.

However, most treks also go to Kala Patthar, a viewpoint even higher than base camp where you can get the best views of Mount Everest.

The elevation at Kala Patthar is 5,644 meters (18,519 feet). From there, you’ll be rewarded with an incredible panorama of Mount Everest and other icy peaks like Pumori, Lhotse, and Nuptse.

Happy travels!

Sunrise near Mt Everest as seen from Kala Patthar on the Everest Base Camp Trek in Nepal

If you’d rather skip the hassle of planning your own EBC Trek, Klook has Everest Base Camp Tours starting as low as $900 USD for a full 12-day trek.

You may be able to find something cheaper than this once you land in Kathmandu, but booking online with a vetted tour company has some big advantages, and the reviews on their website are very positive for this Mt Everest Base Camp tour.

More Nepal Travel Tips

Hopefully you were helped by this guide for the Everest Base Camp Trek. Let me know in the comments below if I can help answer any questions.

Don’t forget to check out my complete Nepal Travel Guide with tips, info, photos & more!

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Everest Base Camp Trek

18,187ft/5,545m, nepal, everest base camp trek & kala pattar overview.

Absolutely amazing! What a wonderful time we had in Nepal. The trek was colorful, informative, immersive, challenging, and completely fulfilling! It met all of my expectations and more. I didn’t realize just how immersed in the culture and the local people we would be and it was just wonderful. I am mesmerized by the mountains of the Himalaya and have vivid memories now of the spectacular views we had on our trek. It makes me want to go back for more. Every turn was another spectacular view or interesting site or cool animal sighting – just loved it! Alpine Ascents is top rated. Everything I experienced supports that outstanding ranking. Our guides Vern and Carol were outstanding in every way.

The Alpine Ascents Everest Basecamp Trek includes the following:

  • All trips led by Western Himalayan Mountain guides and experts such as Vernon Tejas , Ben Jones , Lakpa Rita , or Eric Murphy .
  • Helicopter to and from Lukla, trek start point ( as opposed to fixed wing which often has delays).
  • Full gear check and tour in Kathmandu.
  • Quality lodges during the trek.
  • Emphasis on health and risk management, as well as mountain, Sherpa, and Monastic culture.
  • Side trip to the Sherpa community of Thame
  • Treks are offered in Fall and Spring – Fall tends to be a quieter season and Spring trips spend a night a base camp.

Traveling to these regions with Alpine Ascents offers an uncompromising experience. We dare say that no other organization can provide the combination of expertise, intimate relationships with local Nepalese/Sherpas, and knowledge of the mountains and environment.

The Everest Base Camp Trek is a lifetime experience, steeped in history and natural beauty. Every day brings wondrous experiences. One is peppered with mountains of the extreme and insights into a deeply rooted Buddhist culture while hiking through a literal museum of climbing history. Our Everest Base Camp Trek combines awe-inspiring nature and immersion into the timeless village life, a rare opportunity in an ever-changing world.

Join Alpine Ascents for your EBC Trek

All trips are led by Alpine Ascents guides, adding over 20 years of rich climbing history (in addition to Sherpa and monastic culture) to your experience. Our guides are medically trained, which contributes to the likelihood of a healthier trek. (Most outfitters simply hire local guides to lead their trips). We work closely with every trekker, prior to the trip and on the trail, to make each day as outstanding as possible. Having an experienced Himalayan expert lead each trip adds a huge cultural dimension as our guides are not only extremely knowledgeable but are trained teachers and actively engage trekkers during the expedition.

Everest Base Camp Trek Logistics

When it comes to trekking EBC, Alpine Ascents mountaineers provide the most comprehensive program available. From Guides to distinguished Sherpa, to quality meals and lodging, we believe that the trekker should be lost in the world of the mountains unfettered by the rigors of preparation and logistics .

Alpine Ascents trekkers lodge in Sherpa village tea houses (similar to a homestay). Many are located in the remote foothills of the Himalayas, giving trekkers a rare look into traditional and monastic communities. We access these villages through our longtime Sherpa friends with the belief that a sharing of cultures is paramount in our understanding of the world. While the environs are often primitive by western standards, they are balanced by the warmth and tremendous support of the Sherpa people.

This was a fantastic trip from the start to finish. The mountain views and learning the cultures of Nepal were both highlights for me. Our guides had a very in-depth and unique understanding of the region, from geology, food, Buddhism, health & wellness of the locals, personal relationships with many of our hosts, and always willing to share a story. This trek was very informative for me.

Everest Base Camp Trek Informational PDF

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Everest Base Camp Trek Pricing

Our price includes a helicopter  flight to to and from Lukla to Kathmandu. Helicopters are far more reliable and key to avoiding delays at trip start which create big challenges for the rest of the trek.  At times fixed wing may be better for a group and will use this option when appropriate.

Everest Base Camp Trek Schedule

Fall 2023 October 14 – November 5 Lead Guide: Vern Tejas & Carole Tejas (Based on team size) Early departure options available via heli

Spring 2024 March 23 – April 14, 2024 Lead Guide: Vern Tejas & Carole Tejas (Based on team size) Early departure options available via heli

Fall 2024 October 12 – November 3 Lead Guide: Vern Tejas & Carole Tejas (Based on team size) Early departure options available via heli

Spring 2025 March 22 – April 13 Lead Guide: TBD (Based on team size) Early departure options available via heli

Fall 2025 October 11 – November 2 Lead Guide: TBD (Based on team size) Early departure options available via heli

CANCELLATION/REFUND POLICY

Helicopter Return from village below Basecamp

Alpine Ascents also provides a unique opportunity to travel via helicopter from a village below base camp to trek end point in the town of Lukla. The benefits of taking this helicopter flight include:

  • An incredible air journey flying over and observing the route you walked and a chance to fly over the Khumbu glacier.
  • The opportunity to shorten the trek by 4+ days.
  • A climactic way to finish the trek and not have to trek back on the same route at a time when many  trekkers are very fatigued.

(Cost $500 – $750 based on number of passengers)

Please contact Gordon Janow ( [email protected] ) for details.

Lodging & The Khumbu

We lodge in Sherpa village tea houses, many of them remote, giving us a rare look into both traditional and monastic communities. We access these villages through our longtime Sherpa friends with the belief that a sharing of cultures is paramount in our understanding of the world. While the environs are often primitive by western standards, they are balanced by the warmth and tremendous support of the Sherpa people.

(Note that while we handpick the lodges, the Khumbu is a remote area and accommodations are basic. We work hard to have a diverse menu but this can be limited by availability and the remoteness of a region.) Please note single rooms ( at supplemental fee) are only available in Kathmandu.

This is really a very, very nice, upscale trekking experience and I really enjoyed it. Treking around the Peruvian Andes was fabulous.  Days trekking were just long enough so you could sit back and enjoy the wonderful lodge facilities every day.

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Diabetes in the Wild

Submission By Morgan McGonagle I was diagnosed with type 1 diabetes when I was 12 years old. As a very active and independent 12-year-old, this was not a convenient diagnosis. I wanted to be outside as much as possible at the time and was planning to attend a summer camp where I would be away […]

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Alpine Ascents International hosted Steve House, founder of Uphill Athlete and author of the training bible for mountaineers and trail runners, Training for the Uphill Athlete, for a free webinar on February 20th. Steve covered the training approach that he used in his own career as a professional climber which he now uses to help […]

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Self Love and Wilderness

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WHY BOOK WITH ALPINE ASCENTS

Knowledge & expertise.

Alpine Ascents International leads expeditions that have become benchmarks of quality in the climbing community. We operate what we believe is the finest mountaineering school in the country. This expertise is based upon years of accumulated experience-not just from individual mountain guides, but through experience on particular mountains where details are fine-tuned over time.

Our guides are an integral part of Alpine Ascents because they understand and share our climbing principles. These individuals are dedicated to sharing their excellence with others. Many of our guides have been with Alpine Ascents for over five years, with a handful of veterans working with us for most of their careers. The quality of our Guide Staff is the primary difference between us and our competitors.

Environmental Reponsibility

Leave No Trace principles are fundamental to our program, and we encourage all who climb and trek with us to understand proper wilderness practices. We help facilitate this effort by passing on Leave No Trace training and literature to every Alpine Ascents climber.

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Newsweek

Strange Glow Over Moscow Skies Triggers Panic as Explosions Reported

B right flashes lit up the night sky in southern Moscow in the early hours of Thursday morning, new footage appears to show, following reports of an explosion at an electrical substation on the outskirts of the city.

Video snippets circulating on Russian-language Telegram channels show a series of flashes on the horizon of a cloudy night sky, momentarily turning the sky a number of different colors. In a clip shared by Russian outlet MSK1.ru, smoke can be seen rising from a building during the flashes lighting up the scene.

Newsweek was unable to independently verify the details of the video clips, including when and where it was filmed. The Russian Ministry of Emergency situations has been contacted via email.

Several Russian Telegram accounts said early on Thursday that residents of southern Moscow reported an explosion and a fire breaking out at an electrical substation in the Leninsky district, southeast of central Moscow.

Local authorities in the Leninsky district told Russian outlet RBC that the explosion had happened in the village of Molokovo. "All vital facilities are operating as normal," Leninsky district officials told the outlet.

The incident at the substation in Molokovo took place just before 2 a.m. local time, MSK1.ru reported.

Messages published by the ASTRA Telegram account, run by independent Russian journalists, appear to show residents close to the substation panicking as they question the bright flashes in the sky. One local resident describes seeing the bright light before losing access to electricity, with another calling the incident a "nightmare."

More than 10 villages and towns in the southeast of Moscow lost access to electricity, the ASTRA Telegram account also reported. The town of Lytkarino to the southeast of Moscow, lost electricity, wrote the eastern European-based independent outlet, Meduza.

Outages were reported in the southern Domodedovo area of the city, according to another Russian outlet, as well as power failures in western Moscow. Electricity was then restored to the areas, the Strana.ua outlet reported.

The cause of the reported explosion is not known. A Telegram account aggregating news for the Lytkarino area described the incident as "an ordinary accident at a substation."

The MSK1.ru outlet quoted a local resident who speculated that a drone may have been responsible for the explosion, but no other Russian source reported this as a possible cause.

Ukraine has repeatedly targeted Moscow with long-range aerial drones in recent months, including a dramatic wave of strikes in late May.

On Sunday, Moscow Mayor Sergei Sobyanin said the region's air defense systems had intercepted an aerial drone over the city of Elektrostal, to the east of Moscow. No damage or casualties were reported, he said.

The previous day, Russian air defenses detected and shot down another drone flying over the Bogorodsky district, northeast of central Moscow, Sobyanin said.

There is currently no evidence that an aerial drone was responsible for the reported overnight explosion at the electrical substation in southern Moscow.

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Stills from footage circulating on Telegram early on Thursday morning. Bright flashes lit up the night sky in southern Moscow, new footage appears to show, following reports of an explosion at an electrical substation on the outskirts of the city.

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  • What to see
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9th radio centre of Moscow, Elektrostal

#11 among attractions in Elektrostal

9th radio centre of Moscow location map

9th radio centre of Moscow – popular in the area (distance from the attraction)

Nearby attractions include: Park otdyha, Istoriko-hudozestvennyj muzej, Vystavocnyj zal, Park otdyha.

park otdyha elektrostal location map

Park otdyha, Elektrostal

30 min walk • Amusement, Amusement park

istoriko hudozestvennyj muzej elektrostal location map

Istoriko-hudozestvennyj muzej, Elektrostal

19 min walk • Museum

vystavocnyj zal elektrostal location map

Vystavocnyj zal, Elektrostal

17 min walk • Museum

park otdyha elektrostal location map

24 min walk • Amusement, Amusement park

shopping center elektrostal location map

Shopping Center, Elektrostal

32 min walk • Shopping, Shopping centre

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Hey, I’m Mark.

I started this website in 2014 after hiking to EBC for the first time (I've since hiked both the classic and Gokyo lakes routes). Over 2 million people have visited and benefitted from this site.

For 3 years I ran a major EBC trek operator. 

Today I run Skyhook - an adventure travel booking platform that connects travellers with guides I've personally vetted.

My aim is to provide expert advice to help you prepare for a safe and successful EBC trekking experience. 

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Live Cams in Elektrostal

Sovremennik" cinema square, Elektrostal

Elektrostal, Russia

Live webcams in Elektrostal, Moscow Region, Russia in real time. First shown popular webcams. Electrostal is a city in the Moscow Region of the Russian Federation. Live webcams in the city of Elektrostal broadcast in real-time mode.On the map of Russia, Elektrostal can be found 52 kilometers east of Moscow. And our web camera map will show all the live cameras located in the city.Live webcams of the city of Elektrostal will be irreplaceable for those who want to see with their own eyes what the real weather in this city is now, not being guided by weather forecasts. Webcams will show everything as is: it's raining, a bright sun is shining or a strong wind blows out.Broadcasts from the cameras are round the clock.Some live webcams can be viewed with sound. When viewing, consider the fact that the sound in the broadcast can be turned on by default.#Elektrostal, #Russia, #live, #real time

IMAGES

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  2. Seven Summit Treks THE 3 PASSES TREK WITH EBC

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  3. EBC Trek 2021: Day 7, Arrived in Base Camp!

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  4. Trek To Everest Base Camp

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  6. Everest Base Camp Trek

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VIDEO

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COMMENTS

  1. Best Training Program For The Everest Base Camp Trek

    EBC Trek Training Guide Our Advice. With a little bit of preparation, the Everest Base Camp Trek is achievable for all. Follow the training plan listed above as soon as possible and you will definitely be in shape in time for the trek. Finally, keep a positive attitude - it goes a long way in making the trek an enjoyable experience! ...

  2. Everest Base Camp Trek Training Guide

    Preparation for EBC Trek. The Everest Base Camp Trek requires cardiovascular endurance (via aerobic training), strength endurance (through strength conditioning), and hiking-specific training (via hiking with a pack). Being in strong physical shape is one of the most important aspects for success on a high altitude trek.

  3. How To Train For Everest Base Camp Trek

    Training for the EBC Trek Hiking Practice. With most things, including hiking, practise makes perfect. If you can only do one thing on your training plan, this should be it! So get your trekking boots on and start walking. Hiking practice allows your body to get into the rhythm of walking long distances.

  4. Training For Everest Base Camp Trek

    Running: The classic go-to for cardio. Aim for at least 30 minutes three times a week. Choose hilly terrains to mimic the Everest Base Camp trek conditions if you can. Cycling: A great low-impact alternative to running. It's excellent for building stamina and leg strength. Swimming: Provides a full-body workout and is easier on the joints.

  5. How to train for Everest Base Camp Trek

    How much training do I need to be fit for EBC trek? Jogging to train for Everest Base Camp Trek. Since you'll be walking an average of 9.5 miles (15 km) per day for 5 to 7 hours, it is good to stay prepared for tough days. Not all days will be the same as some days may be easier with no uphill walk at all. It is good to begin with a 45-minute ...

  6. Everest Base Camp Trek Training Plan (Training Programs)

    Everest Base Camp Training Plan. Treks to high altitudes like the Everest Base Camp trek do require prior training. You will be trekking to altitudes of 5,364 meters during this trek. And the distance of 130 km. You must have physical training along with mental determination to complete this trek. An Everest Base Camp trek is highly sought out ...

  7. Preparing For The Everest Base Camp Trek

    EBC, in fact, is one of the highest base camps of any mountain. The altitude presents itself as one of the biggest challenges of the trek. Preparing for this challenge: 1. Start by trekking at a lower altitude: We rank the EBC Trek at a difficulty of 5 on the Bikat Rating Scale (hyperlink BRS article). This means, it is a moderately difficult trek.

  8. How to Prepare for Your Everest Base Camp Trek

    DO get lots of trekking training in before the challenge - walking is the best way to prepare for our Everest Base Camp Trek! DON'T try to do too much too soon. This may lead to fatigue or getting injured - take it slowly and gradually increase your training. DO warm up and cool down before any exercise. This will help your muscles ...

  9. Everest Base Camp Trek

    For a complete cent-by-cent cost breakdown of our trek to Everest Base Camp in 2020. Cost of trekking to EBC in different ways in a nutshell: Package tour EBC trek with international agency $1700. Package tour EBC trek with local agency $1600. Independent EBC trek with a guide and porter $1370.

  10. Everest Base Camp Trek

    We recommend undertaking a gym training programme and practice hikes 6-8 weeks prior to embarking on the trek. ... References: EBC Trek Guide is maintained by a group of passionate Nepal guides and independent trekkers, many of whom live in Kathmandu and are experts on the trekking trails to Everest and throughout the region.

  11. How to Prepare & Train Yourself for Everest Base Camp Trek

    Throughout the trek, you will be walking for 6 to 8 hours on a daily basis. There will be times when you will have to climb up the hillocks and also find steep trails to cross to reach your next lodge. So, the whole EBC trail is uneven, rocky and random. And this is what makes this trek appealing for a lot of people.

  12. How should I train for the Everest Base Camp trek?

    2. Aerobic workouts. Aerobic training is about getting your heart rate up. This is a really good aspect to include in your training for the EBC trek as it helps your body to function well on less oxygen. Some highly effective aerobic exercises (which cost nothing) are: Stair running. High-knee, on-the-spot running.

  13. How to Prepare for Everest Base Camp Trek: Packing List and Training

    Training and Exercises Before EBC Trek. It is entirely possible to do the trek to the base of Everest without lifting a finger beforehand, but I wouldn't recommend it - and nor would 99.9% of hikers, Sherpas and guides that are the real pros at this sort of thing. It's important to get your body ready for the physical exertion you're ...

  14. Mount Everest Base Camp Trek: Nepal EBC Trekking Guide

    Trekking Distance. The one way trekking distance from Lukla to Mt Everest Base Camp is about 65 kilometers (40 miles). That means the total roundtrip distance of an EBC Trek is about 130 kilometers, even if you don't do any of the detours. Don't let that scare you off. It's a lot of hiking, but every step is worth it.

  15. Everest Base Camp Trek

    Join Alpine Ascents for your EBC Trek. All trips are led by Alpine Ascents guides, adding over 20 years of rich climbing history (in addition to Sherpa and monastic culture) to your experience. Our guides are medically trained, which contributes to the likelihood of a healthier trek. (Most outfitters simply hire local guides to lead their trips).

  16. Strange Glow Over Moscow Skies Triggers Panic as Explosions Reported

    B right flashes lit up the night sky in southern Moscow in the early hours of Thursday morning, new footage appears to show, following reports of an explosion at an electrical substation on the ...

  17. Three Passes Trek to Everest Base Camp

    The trek is more challenging than the classic Everest Base Camp Trek and its other variations as it involves traversing the three high passes that lend the trek its name - Renjo La, Cho La and Kongma La - each over 5,000m. The trek begins in the popular starting point of Lukla before heading north along the classic trek to Namche Bazaar.

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  19. 9th radio centre of Moscow, Elektrostal

    Travel Navigator. Find out where and when to go. Currency Calculator. Quickly and easily calculate foreign exchange rates. Country Comparison. Select at least two countries or territories to compare and see how they differ from each other.

  20. Trek To Everest Base Camp

    Hey, I'm Mark. I started this website in 2014 after hiking to EBC for the first time (I've since hiked both the classic and Gokyo lakes routes). Over 2 million people have visited and benefitted from this site. For 3 years I ran a major EBC trek operator. Today I run Skyhook - an adventure travel booking platform that connects travellers with ...

  21. Live webcams Elektrostal, Russia ️ Webcamera24

    Electrostal is a city in the Moscow Region of the Russian Federation. Live webcams in the city of Elektrostal broadcast in real-time mode.On the map of Russia, Elektrostal can be found 52 kilometers east of Moscow. And our web camera map will show all the live cameras located in the city.Live webcams of the city of Elektrostal will be ...