Nepal: Trekking in the Himalayas

Trekking Conditions and Physical Condition Required – Please read carefully!

YOU MUST BE IN EXCELLENT PHYSICAL CONDITION FOR THIS TREK!

Our trekking itinerary is rated as moderately difficult with some high energy.

This means that you will be hiking 5–7 miles per day in a landscape that ranges from rolling hills to steeper and more rugged terrain.

Anyone in very good hiking condition will find this trek both challenging and enjoyable. You should be able to accomplish it at your own pace with the support of your porters and an enthusiastic group.

While trekking on this trip is not extremely strenuous, you must be fit and in excellent health, as medical facilities are generally unavailable in trekking areas. The ups (and especially the “downs”) are difficult on anyone with knee problems, so you should not come on this trip if you have bad knees. Most of the trail is made up of rock steps, and uneven ones at that! While a considerable amount of the trek is downhill, this can be as physically demanding as walking uphill.

The altitude in Kathmandu is 4,500 feet; our trek is between 3,500 and 7,500 feet, so altitude sickness is not a problem. However, almost everyone suffers some shortness of breath on uphill sections, and there is one day of steep downhill rated “high energy”.

Each morning, after an early breakfast, we set out at about 8:00am, stopping mid-morning for snacks. We then continue trekking until we stop for lunch around midday. The trails are winding and well worn but are generally in good condition. Along the way there is plenty of time to explore the countryside and photograph the breathtaking Himalayan backdrop. After lunch, we continue to our overnight accommodations, arriving around 3:00pm.

IMPORTANT! Being in excellent physical condition for this trip is essential to your enjoyment as well as to your personal safety and the safety of the group. Although it is not necessary that you have extensive hiking experience, it IS necessary that you are in excellent hiking condition. We recommend, with your doctor’s permission, that you begin “training” for this adventure. A MINIMUM OF THREE MONTHS prior to departure. Step classes, stairclimbing, or walking or jogging on an incline will help prepare you for the hills.

If you need help with your training, visit https://fitfortrips.com/partners/adventure-women/. They can design a trip-specific fitness program and conditioning routine for you, based on your physical capabilities and the activity rating of the trip. Being in great shape will let you get the most enjoyment out of your adventure.

Although challenging, the trek will reward you for your efforts!

Traveling to Nepal: Arrival and Departure

You must arrive at the airport in Kathmandu by 2:00pm on Monday, October 23rd. Your private escort meets you at the airport and transfers you to the 5-star Hotel Yak and Yeti. You will meet your AdventureWomen Associate and our Nepal trip leader in the lobby at 4:00pm.

You are free to depart Kathmandu any time on Sunday, November 5th. Based on departure times, you are transferred back to the airport for departing flights.

Pre and Post Nights in Kathmandu

If you plan to arrive into Kathmandu a day or two early (or stay later), the easiest way to do this is let us know and we can make your reservations at the Yak & Yeti Hotel. We will also coordinate your airport transfers.

Important Information About Travel Arrangements

We are happy to help you make your flight and travel arrangements. Please contact us for more information.

NOTE: The recent trend in travel is for travelers to finalize their plans much closer to departure time than was customary in the past. While we try to be as flexible as possible booking last minute registrants, we must often relinquish hotel space and air reservations up to 6 – 12 weeks prior to departure!

Please keep this in mind when making your travel plans.

Travel Documents and Health Insurance

Citizens of the United States must possess a valid passport and Nepal visa. Your passport must be valid 6 months beyond your intended stay in Nepal, and you need to have a minimum of 2 blank visa pages left in your passport.

You can obtain your visa prior to departing the United States, or get your visa on arrival at the airport in Kathmandu, Nepal (the easiest way). The cost of a visa on arrival is $25 U.S. for a 15-day entry and $40 U.S. for a 30-day entry. You need to bring 2 extra passport-size photographs for your visa and 2 for trek permits which are obtained in Nepal by our outfitters. It is also a good idea to take an additional 2 extra passport photographs along with you, in case your passport is lost or stolen. All totaled, you should bring 6 extra passport photographs with you.

You MUST have your own health insurance,and not have any physical problems or conditions that would be adversely affected by walking at higher altitudes and the rigors of international travel.

There are no required immunizations for travel to Nepal, but you are encouraged to check with your physician or travel immunization center. Although malaria does not exist at our trekking altitudes, it is probably best to consult your physician about malarial medications for our time in Chitwan National Park. Gamma globulin (for hepatitis) and tetanus are often suggested too.

If for any reason a person must be evacuated, a helicopter will be summoned and the injured or ill person will be taken to Kathmandu. If necessary, an onward international medical flight will be arranged. Be sure your insurance policy will cover you in such a situation, unlikely as it may seem. Any medical evacuation by helicopter must be paid for by the person needing the flight, prior to departure from Kathmandu. We recommend the Worldwide Trip Protector plan by Travel Insured. This policy has $50,000 of Emergency Medical Transportation/ Evacuation included. We will send a brochure in your registration packet, or you can apply online on our website.

Food and Water

Unboiled water is NOT safe to drink anywhere in Nepal. Most hotels provide a pitcher of purified drinking water in each room; when in doubt, stick with bottled drinks. Local mineral water is perfectly safe to drink, or you can treat your own water with purification tablets. Ice must be avoided. While on trek, our porters carry plenty of purified water for each of us. And remember not to brush your teeth with untreated water! Uncooked vegetables are also not safe to consume, unless properly treated by soaking in a solution of iodine. Always peel your fruit.

Climate

Temperatures tend to be quite cool in the mornings and evenings, and then warm up at midday due to the strong direct sunlight at high altitudes. The Terai Plain, where Chitwan National Park is located, is about 3,000 feet lower in altitude than Kathmandu and is therefore consistently warmer than the rest of Nepal. Climatically, the country ranges from subtropical to temperate and alpine. During mid-October through November we should have clear skies with warm to hot weather during the day and cool temperatures in the evenings. Temperatures steadily decrease during these months. Highs are in the low 80s F, lows in the mid-40s F. In the Terai, highs are in the mid-80s and lows in the high-60s.

Final Payment

Final payment is due to AdventureWomen, LLC in a cash form (check, money order or wire transfer) on or before July 25, 2017.

What To Bring:

Baggage

We suggest that you use your own personal daypack as your carry-on bag during your flights to Nepal. In addition to your passport, money, credit cards, and airline tickets, your daypack should contain all essential personal items: toiletries, medications, one set of trek clothing, camera, film (or memory cards). You should wear (or carry in your carry-on bag) your hiking boots on the plane.

How to pack for this trip, and what is supplied

• Suitcase or duffel with wheels: You should bring everything you need for the entire trip in a suitcase or duffel with wheels: Your suitcase with extra, clean, clothes will be stored at the Yak and Yeti Hotel in Kathmandu while on trek, and will be available to you only when you return to Kathmandu after the trek, the raft trip, and your stay in Chitwan. Please make your own arrangements to leave your suitcase with the Bell Captain at the Yak and Yeti Hotel.
• Personal daypack: Use your daypack as your carry-on bag to Nepal and to carry while on the entire trip. In your daypack you should carry your camera, rain gear, sunscreen, some water (the porters carry the main supply), and personal items. If you do NOT bring your own daypack, you can use one that our outfitter supplies. However, if you have a personal daypack that you find very comfortable to wear and carry (and has a comfortable waist strap, so it doesn’t put pressure on your shoulders), then you should bring our own.
• Trek Duffel Bag #1 (supplied): On your first night in Kathmandu, you will be provided with the loan of a trek duffel bag. In this bag you will pack all your clothing, personal items, and supplies for the duration of the 5 night lodge trek, and also your clothes for the raft and Chitwan portion of the trip. This is the easiest duffel for the porters to carry. It measures approximately 12" X 12" X 28". If you can't fit all of this in the trek duffel bag, then please use your personal day pack to also put some of these things into for travel to Pokhara, where our trek begins.
• Trek Duffel Bag #2 (supplied): On arrival in Pokhara, you will be supplied/loaned another duffel bag #2 (same size as your trek duffel bag #1) and you can transfer your clothes for the raft and Chitwan portion of the trip into this bag. It will be left in Pokhara and waiting for you there on your return from your 5 day trek. You will then take this with you for the raft and Chitwan portions of the trip.

Personal Items

• Passport — make sure it is valid for at least 3 months after returning from our trip, and has 2 blank visa pages.
• 6 extra passport photos: 2 for visas on arrival, 2 to use for obtaining your trek permit in Nepal, and 2 extras (in case of lost or stolen passport/visa).
• Watch and/or small travel alarm clock.
• Small flashlight with extra batteries and bulb.
• Sunglasses (90% - 100% ultraviolet and some infrared protection) and case.
• Contact lenses, cleaner, saline solution, extra eyeglasses with safety band.
• Money belt.
• Cash, credit cards, ATM card. VISA and Mastercard are accepted in Nepal, but be aware that credit cards are only accepted in larger hotels and shops.
• Address book, writing paper, journal, pen/pencil.
• Personal day pack (also serves as an airline carry-on bag).
• Water bottle. We recommend the 22 oz. Nalgene Everyday OTG Tritan Bottle. Made of Eastman Tritan™ copolyester, the bottle is completely BPA-free. Tritan™ copolyester provides excellent impact resistance and is suitable for both warm and cold beverages. Water bottles are provided on trek, but you may want to have your own for water on your airplane flights.
• Locks for your suitcase and duffel bag (when they are left in Kathmandu at the Yak and Yeti Hotel).
• Ziploc-type bags (at least a dozen, of various sizes) for packing shampoo or other liquids, or for wet, dirty washcloths/clothes.
• Personal toiletries in small leak-proof bottles.
• Biodegradable bar soap (can double as laundry soap).
• Washcloth (sometimes not supplied).
• Tampons or sanitary napkin supply.
• Thread, needles, safety pins for minor repairs.
• Insect repellent (with Deet).
• Wash & Dries or other antiseptic wipes/hand sanitizer.
• Your favorite snacks for a "pick-me-up" during the day.
• We recommend Mack's Pillow Soft Whitle Moldable Silicone Snore Proof Earplugs, which you can buy at most drug stores, or at www.earplugstore.com. Good to 22 decibles!

Clothing

• Hiking boots, well broken-in. Please do not buy heavy, leather boots as there are numerous, medium- weight, high-quality hiking boots on the market. Asolo, Garmont, Merrell, Vasque, and other makes are widely available and designed especially for women. Since they are waterproof, Gore-tex boots, although a bit more expensive, are our first choice. Other boots should be waterproofed with one of the excellent waterproofing products available such as Nikwax. Make sure your boots fit properly and are well broken-in. DUE TO WALKING UP AND DOWN ON UNEVEN, OLD STEPS FOR MUCH OF THE TRIP, IT IS IMPORTANT TO HAVE GOOD ANKLE SUPPORT. HENCE, BOOTS AND NOT HIKING SHOES.
• Pair of tennis shoes or slip-on shoes for relaxing in the evening. Crocs or other lightweight sandals (Merrell, Teva, Keen) are also ideal as they are lightweight to carry.
• 4-5 pairs polypropylene liner socks.
• 4-5 pairs thick, natural fiber walking socks.
• 5-6 pairs quick drying underwear. You will want to wash out bras and panties.
• 2-3 pairs comfortable, lightweight pants.
• 2 pairs long (hiking type) shorts. The locals do not appreciate short shorts. You may also consider wearing a lightweight skirt while trekking, as this is what the local women wear.
• One pair nicer pants or skirt for our hotel stay in Kathmandu. Nice, lightweight, wrap-around skirts can be purchased in Nepal.
• 3-4 cotton bandannas for instant sweat bands and other uses to numerous to mention, some of which you never dreamed! Besides, it’s an AdventureWomen tradition!
• Field shirts: 2 long-sleeved and 2 lightweight short-sleeved, and a few T-shirts.
• Sweatshirt, sweater, or lightweight polar fleece jacket.
• Rain gear is supplied for the trek, but you may want to bring your own rain gear—poncho or jacket. Your jacket may double as an outer shell or windbreaker jacket for cooler weather at higher elevations.
• Sleepwear.
• Your favorite sun hat.
• Swimsuit.
• Extra shoe or boot laces.

For Our Raft Trip

• Teva, Merrell, Keen (or Crocs), or other sports sandals that can get wet and dry fast, and a pair of quick drying river shorts. Life jackets, helmets, and waterproof drums for your equipment are supplied.

Personal First Aid Kit

• Regarding foot care: To prevent blisters, many hikers use moleskin. However, we recommend bringing a small roll of ordinary duct tape as an alternative. Applied when you feel a "hot spot" before the blister forms, duct tape reduces friction better than moleskin. If you develop a blister, Spenco "2nd Skin" is a very comforting necessity. Also bring foot powder for moisture absorption; cloth, not plastic Bandaids; about 10 individually wrapped alcohol pads; and a small tube of Neosporin or other antibiotic cream.
• Aspirin/ibuprofen, etc.
• Cold-symptom relief tablets, antihistamine, cough drops.
• Sun screen and lip balm with sunscreen.
• Tweezers.
• Ace bandage.
• Antibiotics.
• Prescription medicines in their original bottles.
• Acidophilus enzyme (available in capsules in health-food stores). This often helps your digestive system get in shape for "new" flora and fauna.
• Immodium, Lomotil, or similar anti-diarrhea medicine.
• Pepto-Bismol tablets and/or liquid in leak-proof bottle.
• Emergen-C. Good for higher altitudes, and some people swear they get fewer colds on airplanes if they take this during flights.

Camera Equipment

For many women, photography is a very large part of this trip. We suggest you bring the following:

• Digital camera, more memory cards and batteries than you think you need, battery charger, and adapter. Bring an adapter kit since multiple types of plugs are found in the country. Most digital cameras have a built in converter so you only need to bring an adapter. You can also purchase adapter plugs in Kathmandu.

The following items can be purchased in Nepal

• Maps.
• Language or guide books.
• Local snack foods.
• Wool hats and sweaters.
• Local-style clothing in all sizes.
• Trek clothes such as gortex jackets, fleece, and down jackets.
• Western-style, all-cotton clothing, as well as cashmere and silk garments.
• Extra batteries.
• Post cards, stamps, and books in English.

Optional

• Small, lightweight binoculars (yes!).
• Swiss Army knife or equivalent with scissors (for cutting duct tape or moleskin if you have blisters on trek). Make sure you pack this in your checked luggage, and don't have it in your carry-on.
• Walking stick. Although walking sticks are provided on the trek, if you have a favorite telescoping walking stick that packs into your suitcase easily, by all means bring it.
• Pictures of your house and family (Nepalese love to see this!)
• Reading material.
• Video camera (beware of video taxes).
• Guide books. For general information about Nepal, the Nepal Insight Guide (latest edition). For trekking information, the Lonely Planet Trekking in the Nepal Himalaya (eighth edition) guide.

Last Minute Reminders

• Make photocopies of your airline tickets and the first two pages of your passport, and put them in different locations (suitcase, carry-on bag, etc.).
• Bring 2-3 extra passport size photos to use in emergencies.
• Your valuables should be insured for the duration of the trip, but better yet, leave them at home.
• Remove extra credit cards, driver’s license, and personal items from wallet or purse.
• Make sure passport and airline tickets are valid and in the correct name.
• Check with airline to reconfirm reservations and departure time (most airlines want to hear directly from the client for confirmations).
• Please leave all valuable jewelry at home!!!

Some Extra Items to Add to your "What to Pack" List 

We think these items help make your long airline flights much more comfortable and even more bearable:

• Neck pillow - Inflatable neck pillow for blissful support and deep sleep. For packing, it folds into itself. Self-sealing valve means nothing to close. Soft microfleece cover removes for washing.
• Sleep mask /Comfort eye shade - Ultra lightweight and comfortable, the Comfort Eye Shade screens out light and distractions for a cozier flight. Ultra-soft micro fleece for comfort. Adjustable elastic strap for a perfect fit. Made of Molded Polyester Micro Fleece.
• Travel compression socks - Reduce ankle and leg swelling and reduce the risk of deep vein thrombosis. These doctor-designed socks stimulate circulation through gradual compression that stops swelling and guards against (DVT).
• Noise canceling headphones - Block out unwanted sounds of children crying and airplane engine drone, and/or enjoy great audio sound. Reduce distortion and increase perceived loudness so you can enjoy sound at a lower volume. Get the around the ear design, which is very comfortable.