a) Understand the Itinerary: Familiarize yourself with the trekking itinerary. Make sure it allows for proper acclimatization and includes rest days. A well-planned schedule helps prevent altitude sickness.
b) Physical Training: Begin a fitness program at least a few months in advance. Focus on cardiovascular fitness (running, cycling), strength training, and endurance exercises. Incorporate hikes with a loaded backpack to simulate trekking conditions.
c) Acclimatization Awareness: Learn about acclimatization techniques. The trekking company should provide guidance, but being informed about ascending gradually and recognizing symptoms of altitude sickness is crucial.
d) Hydration: Stay hydrated throughout the trek. Aim to drink at least 3-4 liters of water daily. Your trekking company may provide water purification methods, but always carry your own water bottles.
e) Nutrition: Pack high-energy snacks like nuts, energy bars, and dried fruits. Follow your company’s meal plans, which should include balanced, calorie-rich foods to fuel your trek.
f) Invest in Quality Gear: Ensure you have proper trekking gear, including durable boots, moisture-wicking clothing, and a warm sleeping bag. Your trekking company may offer gear rental options—check their recommendations.
g) Practice Hiking: Go on local hikes to build endurance and familiarize yourself with hiking techniques. Gradually increase your distance and elevation to prepare for long trekking days.
h) Mental Preparation: High-altitude trekking can be mentally challenging. Prepare yourself for potential difficulties and focus on maintaining a positive mindset. Visualization and breathing techniques can help.
i) Stay Connected with Your Group: Communicate openly with your trekking guides and fellow trekkers. Share any concerns or symptoms you experience, as they can provide support and help monitor your well-being.
1. Documents: - These are the mandatory documents required for legal purposes by Grit & Zeal and the Govt departments. Without any of these, you will not be allowed to trek. Keep these ready prior to the trek.
a. Govt issued ID: Original and photocopy of government photo identity card. Either having an Aadhar card or passport will do. This is required for your identification.
b. Disclaimer certificate: This is a legal requirement. This must be handed over to the Trek Leader during registration at the base camp.
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Download Disclaimer Certificate
c. Medical certificate: The medical certificate needs to be filled out by an MBBS doctor, without which the forest department will not issue permissions for your trek –
Download Medical Certificate
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. Essential Items: -
a. Trekking Shoes - sturdy trekking shoes having good grip, ankle support and can handle snow.
b. Backpack – Having good hip support, shoulder support and quick access pockets.
c. Clothing-
i. T-shirts or undershirts - full sleeve dry-fit T-shirts
ii. Insulation layer - light fleece layer
iii. Outer layer – Jackets
iv. Trek pants - choose quick-dry pants over cotton
d. Accessories
i. Sunglasses - with UV protection
ii. Sun cap - to avoid headaches, sunstrokes and quick dehydration
iii. Hand gloves - to grip something or to steady yourself, and prevent cold
iv. Woolen cap - keep your head and ears protected
v. Socks- synthetic socks
vi. Head lamp – wide
vii. Trekking Poles – to help during steep ascents and descents
viii. Rainwear / Poncho – to help in case of rain
ix. Backpack rain cover – to help keep your stuff dry in case of rain
e. Other mandatory items
i. Toilet Kit - toothbrush, toothpaste, small soap, toilet tissue roll, a small moisturiser, lip balm, sunscreen, and a roll-on deodorant.
ii. Cutlery - a lunch box, a coffee mug, and a spoon
iii. Plastic covers / Trash bags -- to keep your used clothes
