10 Must-Know Tips for Trekking in Nepal

Since April 2023, trekking in Nepal with a licensed guide is mandatory. But beyond the legal requirement, a good guide changes everything. They know the terrain, the culture, the weather, and exactly what to do if something unexpected happens. Please take the time to choose someone you trust — read reviews, check their license, and ask questions. We are always happy to help.

Trekking in Nepal — especially at altitude — requires a good base level of fitness. We would recommend regular cardiovascular exercise in the weeks before your arrival: running, cycling, swimming, or hiking are all excellent preparation. Your body will thank you on day two.

One of the most common mistakes we see is overpacking. Carry only what you truly need, and choose items that serve more than one purpose. If you would like to travel even lighter, consider hiring a helper to carry your main bag — it is a wonderful way to support a local family and enjoy the trail more. A full packing list is available on our Trekking Equipment page.

Altitude sickness is real — and it does not discriminate between experienced and first-time trekkers. Please plan your itinerary with acclimatisation days built in. Drink plenty of water, eat lightly, and avoid alcohol at high elevations. If you feel unwell, the only right decision is to descend.

At high altitude, the sun is much stronger than you might expect. A high-SPF sunscreen, sunglasses with UV protection, and a good hat are all essential — even on cloudy days. A lightweight scarf is also very useful for protecting your face and neck on exposed ridgelines.

Temperatures in the mountains can change dramatically between morning and afternoon, and between lower and higher elevations. Lightweight, breathable layers that can be added or removed easily are the most practical approach. Good hiking boots and dry socks are absolutely non-negotiable. More details on our Trekking Equipment page.

Dehydration at altitude is one of the main contributors to altitude sickness. Please drink consistently throughout the day — do not wait until you are thirsty. We recommend a reusable water bottle and water purification tablets for remote sections of the trail. Avoid untreated water sources.

Trekking burns a lot of energy — and eating well makes a real difference to how you feel. Our guides always recommend local food at the teahouses: Dal Bhat is particularly nutritious and endlessly refillable. High-energy snacks like nuts and dried fruit are also worth packing for the trail. More on our Food and Beverages page.

Nepal's mountains are extraordinary — and fragile. Please follow Leave No Trace principles: stay on the designated trail, carry your waste back down, and avoid anything that could damage the natural environment. These mountains are our home. We ask every guest to help us protect them.

The mountains can be unpredictable. A small first-aid kit, a charged phone, and a plan for emergencies are all essential. For remote areas, a satellite phone or inReach device is a very worthwhile investment. For a full safety guide, please visit our Stay Safe on Trek page.