Complete Physical Fitness Guide for Chadar Trek

Trekking in the negative temperatures is not a cakewalk. Extreme temperature and an altitude of 11,000 feet, Chadar Trek, the challenges are enough to test you to the core. While the cuts, bruises, and pain are counted mandatory in Chadar trek, you need to check how much your body can endure. Chadar Trek physical fitness test has been made compulsory because of its difficulty.

To commence with the adventure you need to get a certificate from the doctor as without it you will not be considered eligible for the trek. The oxygen level and blood pressure are the main parameters in the checklist yet if you have the chronic illness or any medical issues including circulation problem, spine problem, diabetes, intestine or kidney problem, joint problems, hernia, asthma, cancer, any heart condition, blood disease or blood pressure problem, you might have to return empty-handed. Though you can still take up the challenge if your doctor approves of it.

As you have understood the pre-trek training to become eligible for the trek, you must understand that there are certain things you need to keep in mind to stay fit during the trek. Physical fitness is very crucial if you wish to complete the trek. You would not like to stop midway, right?

Commingling all the things that will help you throughout the trek including the clothing, medicines, footwear, and other essentials, you are now ready for the trek but to make this an AMS free trek for you. Following are a few points that will help you maintain the Chadar trek physical fitness with minimum risk:

Stay hydrated: Though the cool temperature will not make you feel the need, make sure you drink ample water to maintain the proper functioning of your body. Keeping your body hydrated during the expedition is something that needs to be taken up strictly. Take hot liquids including soup and water at regular intervals, as they will help you survive the beyond human tolerance temperature.

Slow pace: Walking slow and carefully over the frozen trail will minimize the risk of hazards. Since the journey is full of broken trails due to the temperature fluctuations there are chances you could dip your feet in the freezing water, therefore it is advisable to keep your walk brisk. This won’t entirely solve the problem yet would minimize it to a larger extent.

Pay attention: Staying cautious in this terrain will be the most fundamental requirement if you wish to complete the exuberant Chadar Trek. Pay attention to the cuts and bruises and let the guide know of the injuries during the adventure. Do not neglect any pain thinking you can bear it for a while because in case things go beyond the hands, it will take a minimum of 24 hours to get proper medical assistance.

You must have understood that without the proper training your fantasy of waking over the ice sheets turned Zanskar River amidst the Himalayas cannot be accomplished. The training of Chadar Trek physical fitness must start a month or two prior to your trip in order to get acquainted with the amount of valor you would require for the trek.

The mental training is as important as the physical training, hence you must make sure you invest the required efforts and time for the same. If done right, the physical training can help your brain to get trained to bear the pressure, simultaneously helping the brain and the body to come out of the comfort zone and get trek-ready. 

But the question arises - how to prepare for Chadar Trek? Well, you are at the right place. We have curated an exclusive list of doable things for all the adventure enthusiasts! Make sure you do not miss out any point, gear up to shed some sweat!

Walk and exercise: You should build a habit to walk for at least half an hour per day, two months prior to the trek. You’ll be walking for around 4-5 hours each day, therefore it is a better idea to get into the habit so that you don’t lag. Include cardiovascular exercises in your schedule as they will help train your heart rate to elevate and then relax. This will increase oxygen retention in your body which is very beneficial at high altitudes.

Build stamina and endurance: Stamina and endurance are the best allies that will help you survive through this trek. Daily exercising and walking will help you push your boundaries and hence increase your stamina.

Avoid heaters and warm quilts in order to increase your endurance for the cold. You can also trek to a nearby hill to get your body acquainted with the adventure. Try walking with weight over your shoulder, as this will help your shoulders to get acquainted with the weight of the backpack that you will be carrying during the trek. 

Medicines basics: Walking on the frozen river while the temperature drops to -25 degrees Celsius is a daunting as well as an enthralling task. While the mandatory cuts and bruises will be a part of this rewarding journey, it is advisable not to leave them untreated. You are required to carry a first aid kit which includes medicines for cold, fever, pain stimulants, anti-allergic pills, muscle pain-relieving ointments, and necessary antibiotics.

Do not forget to carry glucose as it will help you gain the energy levels whenever they drop. A medicine - Diamox will be an elixir during the adventurous journey as it helps to cure the dizziness, nausea, headache, and breathing problem caused due to the high altitude but it is still advisable to consult a doctor to check if it is the right medicine for your body or not.