How to Prepare & Train Yourself for Everest Base Camp Trek
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Everest Base Camp Expedition

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:


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.  


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How to prepare for EBC

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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.

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Basic Medicines

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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

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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. 

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Mental Fitness

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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

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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.

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Right Clothing

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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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Having trekked in the Sahayadris for over 4-5 years now and after doing two himalayan treks in the previous season, I wanted to do a more challenging trek. So finally I decided to climb the base camp of the highest mountain in the world. The majestic mountain range had been in my bucket list for many years. Now seemed to be the right time, and so I set off in search of the "Everest". I always thought how difficult could it be to climb mountains, after all, it just takes putting one step ahead of the other. I was wrong, it indeed turned out to be more difficult than I imagined. This is due to the rarefied air in the atmosphere, that makes breathing difficult. Even a nominal gradient while ascending seems to be a task. But thankfully I wasn't hit by any symptoms of AMS ( Acute Mountain Sickness ) which makes the mountaineer's job tremendously difficult at high altitudes. On the trek, it was the promise of some awesome photos, that helped me carry through many steep climbs. But, the sheer beauty of the barren mountains with clear blue sky in the backdrop and the ferocious Dudh Koshi River inspired me not to give up but to keep climbing. During the climb of Kala Patthar, I learnt the importance of balance and concentration, even when you are exhausted beyond limit. On the Kala Patthar summit day, I set out at 4 in the morning, climbing through the mountain with a 50-70 degree gradient; sub zero temperatures, chilly winds and freezing weather. It was total dark and the only thing I could see through my head torch was the next step. From this moment till 6 am in the morning, I only thought about the awesome feeling of summiting and achieving my goal. As the air was thin, I concentrated on breathing properly and adequately and took synchronized baby steps. And, finally at 6:30 am I reached the Summit (5643m)! The view of the sunrise on Everest was just spectacular and the feeling of having summited, exhilarating!! The Everest Base Camp and Kala Patthar expedition made me realize that to achieve a goal, it is important to believe in your own efforts and strength (Both Physical and Mental).But more than that, we should be grateful towards the ecosystem around and factors beyond our control which play an equally important role in our journey to achieve anything.
Trekking the adorable Himalayas is always a must on the “to do” list of an avid trekker. After trekking over the Sahyadris and taking a few treks in Karnataka I decided to place my foot on the Himalayan Mountain Ranges. Going through the various options from Chadar, Sandakphu, Roopkund, Hampta Pass, etc. I finally narrowed down to the Everest Base Camp. The very thought of following the footsteps of Sir Edmund Hillary and Sherpa Tenzing Norgay thrilled me to the core. The sight of having a close encounter with the highest point on earth just pushed further my excitement levels. After a series of e-searches and consulting with other fellow trekkers, I finally made up my mind to enroll for the 14 day EBC Trek with Thrillophilia. The EBC Trek was by far my best trek so far. Though the thin air made the ascent difficult and more challenging, I am glad that I was able to complete the trek. The amazing view of snow clad mountains, the vast greenery and above all the company of similar fun-loving folks made the trek a memorable one. Kudos to the team at Thrillophilia. The trek was not only organized well but the pricing was also reasonable. All the questions, concerns, doubts and apprehensions I that had were properly attended by the travel consultant at Thrillophilia, Miss Madhuri Mathur despite some of them being repetitive. The representatives Mr. Subid Sahoo and Mr. Nitish Singh as well as the trek Guide Mr. Bijay along with his assistants were all friendly and helpful. I will definitely suggest my pals to go for this trek. I wish to do it again sometime soon. Cheers, Vignesh
20 October 2014
A good trek at a very reasonable price is what I need to say about this trek first of all. I had a comfortable and good stay at the base camp. The camping was a great fun and I enjoyed to the core. Heard that this was the most challenging trek of Nepal and so I decided to try this out. This was obviously challenging but I could make it out till the end. it was just out of the world experience
23 September 2015
The mountains were brilliant and nice, the clear sky after the summer monsoon had dusted away the dust and we hence got a chance to have a clear view of the whole peak and the adjacent places. The days we spent at the camp base was cooler even though it could have been more long.
15 April 2019
The trekking was very good. Also as we had a small group all the arrangements were good. As we did not expected more snow it was fun walking in snow for full day to reach the ABC. The view was spectacular at the base camp and got quiet good photos. Guide/Porter was very co-operating and helped us a lot while walking in the snow (as we did not had proper shoes to trek in snow :) )
I booked this tour as my first solo trip and I was amazed by its execution. We covered many old temples and monuments in a perfect span of time. The trip truly was amazing from the places to the people and the team were all very friendly. The food was delicious and pure. Will definitely plan our next trip with you.
I booked this trip from India to Nepal with my family. Nepal has best surroundings with cool environment and the highest mountain peaks. Everything mentioned was good and taken care of, the best thing was the time management, the staff and driver were friendly and gave a feel f home. It was an amazing trip which we visited and truly worth it. Would recommend anyone visiting, would try and visit with Thrillophilia.
We booked this tour after going thoroughly to the plan and it was interesting, so we finally decided to pick it and it. The places are filled with ancient temples and cool surroundings. All the transportation mentioned were managed by the team and it was on time, with a well-behaved driver. It was wonderful and absolutely recommended.
We booked this tour with our friends from Chennai. The great mountains range in Nepal make the whole trip more beautiful and scenic. Everything for the trip was well planned and specially the food served was mouth watering. Totally recommendable.
Nepal has it all being it spirituality, nature, adventure and history! It was fun visiting the summits for the sunrise early morning. The hotels were really comfortable which drained out all the tiredness of the day and freshens us every next morning. It was a fun a trip looking froward for more.

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