How to train for Everest Base Camp Trek?

3 Jan 2023 hillaryadmin

Train For Everest Base Camp Trek

The Everest base camp trek is one of the most exciting adventures for any travel enthusiast. It is also one of the most rewarding adventures to ever exist. But on the flip side, it is not the easiest trekking trail. This trek is going to demand good physical and mental fitness so you can easily overcome any obstacles. So it is crucial to train for the Everest base camp trek. 

You need to stay physically active and have a positive mental attitude to complete this challenging trek. You will find the necessary guidelines to train for the Everest base camp trek in this article. So make sure to stick to the end. 

How Difficult Is The Everest Base Camp Trek?

how to train for everest base camp trek

A walk to the base of the world’s tallest mountain is definitely not going to be a walk in the park. As the famous saying goes “greatest views come after the hardest climb”, it is true for the Everest base camp trek. After crossing a rather difficult trail, when you reach the destination, it is everything you can ever ask for. All the hard work will be worth it once you witness the larger-than-life scenarios of the majestic mountains, landscapes and other stunning natural views.

The Everest base camp trek difficulty level is considered moderate. This trek doesn’t demand prior trekking experience. However, you should be able to walk 6-7 hours per day and be physically fit and motivated to complete this trek. The major difficulty of the trek is the altitude of the trek. You might have to face acute mountain sickness or altitude sickness during the trek so it is crucial to stay hydrated, eat and sleep well and acclimatize properly to avoid any unforeseen circumstances.

The next difficulty that you might face is if you are trekking during the off-season, you might have to face wet and slippery trails, frosty climates, bugs, leeches and many more struggles so the Best time to visit Everest base camp is during the peak season, spring or autumn. 

How To Mentally And  Physically Train For The Everest Base Camp Trek?

Nothing is impossible if you keep a goal in mind and consistently train for it. You will find some valuable tips for Everest Base Camp Trek training both physically and mentally in this article, so make sure you read the article till the end.

Physical Training For Everest Base Camp Trek

It is important to train for the Everest Base Camp trek 14 Days for a comfortable and beautiful experience. You can try out some physical training prior to the trek to the Everest Base camp, this will help your body and mind get accustomed to the difficulties that you might have to face during the trek. 

Start With Short Hikes

If you are intimidated by long elevated trails to the Everest base camp then you can simply start with short hikes. Hiking short distances prior to the actual trek will help your body get accustomed to walking long distances. Try doing short hikes with a minimum duration of 6-7 hours, this will help you complete the Everest best camp trek comfortably. 

Cardiovascular Exercises

Cardiovascular exercises help prepare your body to deal with oxygen deficiency, which you might face in the elevated trials. The cardiovascular exercises include; walking up and down the hill, swimming, cycling, and taking aerobic sessions. 

Strength Training

Strong and stable legs and core are crucial when trekking to the Everest base camp. This will help you trek to the Everest base camp with more ease. So make sure you include strength training in your exercise routine. Some of the most effective exercises for strengthening your legs include squats, lunges, side lunges, squats, toe ups and so on. 

You can also add aerobic exercises like jumping squats, burpees, jumping squats, and stair running to your Everest base camp trek training, or you can join aerobic classes to prepare for the Everest base camp trek.

Mental Training For Everest Base Camp Trek

Being mentally prepared for a trek is equally important as it is to be physically prepared. If you are in the right frame of mind then it is easier for you to navigate through any tough circumstances and challenges. Some of the mental training mentioned below might be of help to you. 

Be Prepared To Face Challenges

Not everything is going to go your way while on the trek. So, you must be willing to accept and face any unforeseen circumstances. From sudden climate changes to foods that you might not like, difficult trails, and many more. So be open and ready to face any challenge that might come across the trail.

Know Why You Want To Trek To the Everest Base Camp

You should have a strong reason behind why you want to trek to the Everest base camp. This will help you stay motivated amidst the chaos. A strong reason and purpose will provide the necessary motivation and hope for you to move forward. So keep your purpose in mind at all times.

Stop Overthinking And Try To Stay Positive

Overthinking a situation is not going to fix anything so make sure you have a positive attitude. A positive mind can bring numerous possibilities and solutions to any challenges. So break your overthinking pattern and try to stay positive. 

Carry Adequate Trekking Gear For Everest Base Camp Trek

Carrying adequate trekking gear is crucial while trekking to the Everest region. This will make your journey easier and more comfortable. If you are facing challenges regarding what to carry to the trek then you can follow through with the list below.

List Of Clothing 

  • Hiking Shorts
  • Comfortable Hiking Trousers
  • Wind Stopper Jackets
  • Non-cotton innerwear
  • Water-Proof Fabric Jackets, Pants
  • Light-Weight Thermal Tops & Bottoms
  • Woollen Trousers
  • Water Proof GoreTex Jackets

List Of Footwears

  • Light Weight Socks
  • Comfortable Hiking Shoes And Extra Shoelaces
  • Heavy Woolen Socks
  • Training Or Running Shoes
  • Cotton Socks Gaiters

List Of HeadWears

  • Sunglasses With UV Protection
  • Woollen Caps
  • Prescribed Sunglasses(if any)
  • Woolen Scarf 
  • Headlamp Along With Extra Batteries And Bulbs

Personal Medical Kit

  • Simple And Light Medical Kit
  • Band-Aids
  • Pain Killers
  • Skin-Blister Repair Kit
  • Anti-Diarrhoea Pills
  • Anti-Altitude Sickness Pills
  • Cough And Cold Medicines
  • Water Purifying Tablets
  • Stomach Antibiotic
  • Prescribed Medicines(If Any)

Essential Toiletries

  • Toothbrush And Toothpaste
  • Toilet Papers And Wet Wipes
  • Towel
  • Anti-Bacterial Handwash
  • Soap
  • Deodorants
  • Nail Cutter

Essential Documents

  • Passport
  • Trekking Permits
  • Travel Insurance

Tech Essentials

  • Camera, along with extra Batteries
  • Headphone
  • Power Banks
  • Oximeters
  • Phone & Chargers
  • Maps
  • Adapter Plugs
  • Kindle 
  • Smartphone

Some Other Tips For Everest Base Camp Trek

Here we present to you some additional tips that might come in handy while trekking to the Everest base camp. 

Stay Hydrated

Be sure to stay hydrated throughout the trek. It is crucial to drink 3-4 litres of water while you are walking continuously for several days. Especially on high-altitude trails, it is even more important to stay hydrated as it helps prevent altitude sickness or acute mountain sickness. 

Abstain From Alcoholic Beverages And Smoking

Alcoholic beverages or smoking can serve as a stress buster for a hectic day but while trekking you must abstain from anything that can drain you of your energy and make you nauseous. Trekking at higher elevations demands you to be fit, active, and mentally strong and drinking alcohol or smoking can majorly hamper your stamina and physical well-being and it can invite other serious problems so it is crucial to avoid them at any cost. 

Listen To Your Body

Your body is your vehicle and it is crucial to be gentle towards yourself, listen to your body, and pace yourself accordingly. Being too hard on yourself or pushing yourself too much can invite unwanted challenges so always listen to your body. 

Sleep And Eat Well 

If your body is your vehicle then the food you eat and sleep is the fuel to the vehicle. So, it is equally important to consume foods of high nutritious value and get a good night’s sleep while trekking. Avoid eating too much junk and make sure you are well-rested. 

Final Thoughts

Everest Base Camp trek in Nepal is the most famous trekking trail that comes with its own sets of challenges. However, you can comfortably complete this trek if you are mentally and physically prepared to face unforeseen circumstances. You can follow through with the article above to know how to train for Everest base camp and be fully prepared for trekking.

With the right frame of mind and good physical fitness, you can easily overcome challenges and enjoy the awe-inspiring scenarios at the base of the world’s tallest mountain. 


How Fit Do I Need To Be To Trek In Nepal?

You need to be comfortable walking 6-7 hours several days in a row, carrying your backpack to be able to trek in Nepal. 

What Is The Level Of Difficulty On The Everest Base Camp Trek?

The difficulty level of the Everest base camp trek is considered moderate. You don’t need any prior experience to be able to go on the Everest base camp trek. 

How Can I Prevent Altitude Sickness During The Everest Base Camp Trek?

To prevent altitude sickness during the Everest base camp trek; be sure to stay hydrated, listen to your body, pace yourself accordingly, avoid alcoholic beverages, be mentally prepared, Eat and sleep well. 

Is Acclimatization Necessary On The Everest Base Camp Trek?

Yes, acclimatization is crucial on the Everest base camp trek. Your body needs to get accustomed to the frosty climates and higher altitudes else you are going to suffer altitude sickness.

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