Dear Friend,
Trekking in India is magical. You can walk through icy deserts and climb North-Indian Himalayan peaks, enjoy the lush-green Sahyadris or explore the almost untouched Himalayas in North-East India. Whether it’s a gentle walk through Himalayan villages in Uttarakhand or a high altitude trek in Ladakh, India presents exceptional variety in trekking and all without ever crossing a national border.
If this is your first trekking trip, it is surely going to be a different experience and you need to plan before setting out on the tour. You need to read the document thoroughly and let us know if you have any doubts/queries.
Here are some basics that can help make an experience in the outdoors that much more enjoyable and fulfilling. It’s not a complete list, but a great point of reference to start from.
Understand the Trekking Difficulty Grades
Treks or hikes are usually classified into four broad grades of easy, moderate, Strenuous and Challenging, though even these are eventually relative terms. What one person finds easy depends on their fitness level and their willingness to push themselves physically. While distance is a factor, the difficulty level of a trek is more about the kind of terrain, altitude, and inclines. Weather is another important factor. A trek that is easy in summer can be challenging in winter. And not all treks can be done throughout the year.
1.1 Easy
Gentle Trekking for beginners and physically fit. Not too steep gradients. Altitude does not go above 3500m, 3 – 5 hrs of walking. Anybody who goes regularly on long walks and is generally in good shape can attempt an easy trek.
1.2 Moderate
Good physical condition, 4 – 6 /7 hrs of walking. Highest camping will not exceed generally 4500m. Varied trails – gentle to steep ascents and descents. Those who exercise regularly, run, cycle, and have stamina and strength can attempt moderate treks with some training.
1.3 Difficult
Good physical condition, crossing High passes upto 5400m, mixed terrain with walking on boulders, glacier, steep ascents and descents, long walking hours upto 8/9hrs. Only the very fit, with high levels of stamina and strength can attempt a demanding trek after intensive training and preparation.
1.4 Challenging
Excellent physical condition, camping at about 5000m, glacier crossing, high altitude passes, demanding – walking for upto 9 hrs, more than 2 weeks walking. Only the very fit, with high levels of stamina and strength can attempt a demanding trek after intensive training and preparation.
Health
1.1 Fitness
Before embarking on any kind of physically strenuous adventure it is imperative to be sure you are physically capable of completing the course without putting at risk your own or anyone else’s safety.
1.2 Get Fit
While anyone who has the right attitude and perseverance can train and get fit, you need to first make an honest assessment of your ability.
Keep in mind that when you decide to go on a long trek, there will be little or no transport along the way to return you to civilization. So be realistic in your assessment of yourself and every member of your group and choose wisely.
1.3 Insurance
Please insure yourself against sickness, accident, evacuation, hospitalization and the like, as you would normally do before embarking on a wilderness vacation.
We do not insure our clients ourselves and we accept no responsibility for damages or expenses which may arise from mishaps to persons on trips.
Actually you will be safer on your trek in the Indian Himalayas than on the roads of many parts of the world, but insurance does not cost much and is a worthwhile precaution. Coverage should include air flights, including charters.
Training & Preparation
1.1 Strengthen your legs
It is recommended to walk up and down stairs to strengthen your legs and simulate walking uphill. Besides that, stamina-building activities like running and cycling can also help. Even when using porters or mules, trekkers need to carry a day pack with warm tops, water, and snacks. Your body tries to adjust to the weight and discomfort of carrying one over a large distance. Prepare your body by climbing up and down stairs with an 8-10 kilo backpack. Keep track by either noting the time or the number of times you walk up and down, and push the bar each week for at least 6-8 weeks.
1.2 Prepare for cold climate
Adjusting to cold weather can be tough, especially if you live somewhere near the coast. Take cold showers at home, and when you do feel the cold try braving it till you really need to cover up.
1.3 High Altitude
To prepare for the effects of high altitude on your body, start by reading up on its symptoms, prevention, and treatment. Being aware of these is half the battle won. The golden rule while feeling the effects of high altitude is to descend to a lower elevation. Medication only addresses the symptoms and does not cure the problem. In the days before you trek, drink plenty of water, and avoid alcohol and smoking.
Things to carry and packing list
1.1 Wind Proof Jacket (one)
Wind cheater (to escape a quick burst of rain). Or a light rain coat. Waterproof and breathable. Plastic ponchos or non-breathable raincoats are not suitable.
1.2 Fleece Jacket (one)
A fleece vest or jacket is easy to carry in your daypack, and layers well over a T-shirt and long-sleeved mid-weight shirt.
1.3 Down Jacket / Perka (one)
If you don't already have one, you may try renting one.
1.4 Woollen Monkey cap / Blaclava(one)
1.5 Sun protection cap / hat (one): Sun hat or head scarf.
1.6 Warm Socks (3-4 pairs)
In the low area your feet will be warm or even hot while walking so quality cotton mix sports socks are best. Three to four pairs are enough. Thick trekking socks are better for higher up and cool evenings, four pairs.
1.7 Thermal Sleeper / inner (2 pairs)
Good thermals, both tops and bottoms, are one of the secrets to cold weather trekking comfort. Expedition-weight thermals are the most versatile and can be worn as your high altitude trekking top or under pants on extremely cold days. Zip-up tops are great for changeable weather. Nightwear thermals - Silk-weight is lightest and warm, mid-weight is perfect. Great for warm nights in the sleeping bag!
1.8 Day wear shirts (Three)
T-shirts are good but a cotton shirt or mixed yarn travel shirt is more versatile. The collar protects the back of your neck and the sleeves can be rolled up or down. Take two so you can swap damp for dry.
1.9 Trek Pants (Three pairs)
3 pair of track pants (at least one should be synthetic (quick-dry) kind). Or 3 pair of cotton pants with lots of pockets. Track pants are light and I highly endorse them. Plus when things get cold you can wear one over the other.
1.10 Underwear (Enough)
1.11 Gloves (2 pairs)
Woolen hand gloves + synthetic glove (water proof) – if you have one.
1.12 Light Towels (two) Should be thin, quick drying kind
2.1 Hiking Shoes
No tennis shoes please. You need traction on snow and sport shoes with their PVC soles are hardly the choice. Ensure the shoes are well broken in before the trek. Get good walking boots that support your ankles, waterproof and offer good grip. Break them in by walking in them around the city, or while climbing up and down stairs during training.
2.2 Sandals / Camp Shoes
Good sandals with straps are a necessity for river crossings (unless you like wet boots), and a luxury for your feet at the end of the day. Running shoes double as an extra pair of day shoes, or for the evenings at camp.
3.1 Water bottle
Hard plastic is recommended for boiled water at higher camps. Nalgene or a similar brand, or aluminum bottles preferably insulated.
3.2 Personal toilet kit and toilet paper
3.3 Small repair kit : Safety pins, thread and needle and a string is good idea to carry.
3.4 Head lamp / torch
Torch with 2 extra set of cells. Buy LED torches. They last longer, are more durable and give good light.
3.5 Rucksack & Day pack :
Backpack (60L) with sturdy straps and supporting frame. Day pack should be comfortable and with a good waist band that transfers some of the weight to the hips . It needs to be big enough to take a jacket, fleece, water, camera and odds and ends.
3.6 Sleeping bag
Down-filled bags are better. High altitude nights will be cold. A muff (an extra section around the neck) makes a big difference to the overall warmth of a bag.
3.7 U V Protection cream : SPF 50+
3.8 Cold cream & lip protection , moisturizer
Moisturizers & petroleum jelly. The air is dry and the sun harsh.
3.9 Sun glasses
Sun glasses (100% UV Protection) – curved ones will cover your eyes well. No blue colored sunglass — they don’t block UV. Blacks, greens, browns are fine. Avoid multi tone sunglasses. Sunglasses prevent snow blindness. Sunglasses are mandatory on the trek.
3.10 Walking stick
Definitely useful, especially on steep, rough terrain, but if you are not used to using them you can survive without.
4.1 Medicines
- Dressing and wound care- Band- aid, Ciproflaoxacillin, small roll of gouge.
- Blister kit
- Antibiotics: - Norflaoxaicn400 mg (5 tab.).
- Antiseptic:- Savlon(small), Soframycin.
Diarrhea- lomotil (6 tab.). - Fungal infection (for feet)- Miconazole or Micoderm powder.
- Nausea and Vomiting- Maxolon or Stemetil /anti vomit (6 tab.).
- Painkillers- Paracetamol / Brufen (500 mg 1 strip).
- Rehydration solution- Electrol (4 pkt.).
Twists and cramps - Crepe bandage (3-4 mtr.) / Moov spray. - Cold- D cold total (5 tab.)/ Vicks.
- ANY OTHER MEDICINE WHICH YOU USE REGULARLY.
(Please consult your physician regarding the medicines)
4.2 Medical certificate
A medical certificate specifying the following points
- Any chronic disease
- Overall physical fitness
- Any drug allergies
- Are you under medication of any kind
- Blood pressure (and are there any issues in the past)
- Blood group
When planning your trip, it is advisable to have a medical check up explaining to your physician the altitude you hope to reach. Although not essential, you may prefer protection against cholera, typhoid, tetanus, polio and hepatitis. You may also wish to bring malaria suppressant tablets.
4.2 Water purifier
A few bottles of iodine tablets such as Potable Aqua, Polar Pur or Couglans. Plain vitamin C tablets take away the iodine taste. We boil water for drinking in the evenings, which you can bring into your sleeping bag with you and then drink in the morning, but water purification tablets are ESSENTIAL during the day, as we advise drinking at least 3 liters of water daily! We carry purifying tablets with us, but it's best to have your own as well.
4.3 Snacks & nutrition supplement
You will feel your best with plenty of good food and by keeping hydrated. We provide good, nutritious food (plenty of it!) and the water. However, you will inevitably want snacks, energy bars, electrolytes (or lemonade-mix, etc) and similar snacks (or snacks for the tent if you're a late-night snacker. Chocolate, chocolate bars, dried fruit bars.
Remember
1.1 While Trekking
Mountain walking is an art in itself. A good trekker is economical in his actions. If you watch a Hillman or a shepherd walking after his sheep, you will observe that he does not waste energy in unnecessary flailing of arms or legs. His strides are sure and steady, and he doesnot appear to be in a hurry. He reaches his destination without undue fatigue. Keep in mind the following points-
- A common tendency among beginners and the experienced is to show enthusiasm by walking fast; this is soon exhausting warm up gradually and continue at a slow comfortable pace.
- Develop a personal rhythm. Lift and keep your step in synchronization with breathing. This should minimize getting out of breath.
- Walking on the level, place the foot flat, heel first, to obtain a better grip and gain a few centimeters with each step.
- Walk in zigzags while ascending a very steep slope.
- Avoid stepping on loose stones.
- Avoid overtaking fellow travelers while walking on a narrow trail.
- Ascending/ descending a scree slope or over loose stones, leave sufficient space between the next person so that any stone rolling down does not hit others below.
- Do not run down a slope. Flex or bend knee a little while descending. Dig heels into soft snow or soft ground.
- Wet grass, pine needles and wet roots can be very slippery. Be careful while walking on them.
- Shortcuts on a foot trail should be avoided.
- Put on warm clothing while taking rest.
- Respect the sentiments and traditions of the local hill people. Respect their women and avoid mixing ort talking with them.
- Don’t damage crops by walking through standing harvest.
- Always carry some water in your water bottle
1.2 While Resting
- During a rest period, lie against a tree trunk or a big stone. Place your legs on your rucksack or on any other higher place. This will regulate your blood circulation.
- Stop about 15 min. after the first start to readjust your rucksack or to tie a shoelace etc.
Do not make halts frequent or prolonged. Too many halts destroy walking rhythm. Frequent rests are not needed of you follow the right walking techniques. Stop should be made, wherever possible, at natural stopping points, like on the top of a ridge, of before a difficult ascent, or at a scenic viewpoint.
1.3 Leeches
During trek through forests, you need to protect yourself against leeches
Wear socks with your shoes, preferably those that are higher than ankle-length.
Wear leech socks if available and you are aware of leeches in the area.
Sprinkle some salt just inside and around the edge of your socks
Cover exposed skin
Wear pants and long-sleeved shirts
Keep a hat on
If the weather is hot, excess clothing might be uncomfortable. In this case, apply insect repellent liberally on all exposed skin.
If you end up with ticks or leeches on you anyway
DO NOT attempt to pull it off! You might end up with either a tick head embedded in your skin, or a leech stuck to your finger!
Apply a concentrated salt solution/camphor medication to the area until the insect drops off
Remember that these insects only take a miniscule amount of your blood, so you could just let them drop off naturally.
Apply a topical analgesic (if you have one) to the affected area
What is provided
All meals throughout the trek (Pack Lunch, Dinner and breakfast)
Good English Speaking guide
Cook to prepare fresh meals(Indian, Chinese and Italian)
Pony with pony man to carry all the camping gears and you baggage
All the camping gears
Good sleeping mattress
All the cooking utensils, cooking fuels Etc
Transport for drop and pick up from the trekking point
Trekking Permit, Wild life fees, Camping fees
First aid kit and oxygen
Who carries what
You carry a day pack with your camera, jacket, water, water purifier, sometimes sandal and snacks. The horses and mules carry everything else. A duffel is easiest to pack and unpack in the tents, and fits well on the ponies. They are readily and cheaply available in Delhi, if you want to buy one there and store your large backpack or roller-duffel until the end of the trek.