Everest Base Camp Via Gokyo Lakes & the Cho La Information Pack

Everest Base Camp via Gokyo Lakes & the Cho La Information Pack 1 Everest Base Camp via Gokyo Lakes & the Cho La

I have the pleasure of enclosing the details of your Everest Base Camp Trek via Gokyo Lakes & the Cho La with Macs Adventure. I am sure that you will find everything to your satisfaction, but should you have any further questions or comments please do not hesitate to contact us.

Useful Contact Numbers & Websites

Contact Telephone Website Macs Adventure 0141 530 8886 www.macsadventure.com (Office Hours – Mon – Fri 09:00 – 19:00, Sat 09:00 – 17:00) Macs Adventure 07500 718 081 (After Hours) Nepal Trailblazer Tel: +977-1-4362996 Contact: Tilak B. Magar (Local Partner) Mob: +9779851068290 British Embassy Switchboard: Email : [email protected] +977-1- Address: Lazimpat, 4410583/4414588 PO Box 106, Kathmandu.

Emergency Tel: Office hours (local time): +977-985-10 37231 Mon-Thur: 08:15-12:30/13:30-17:00 Fri: 08:15-13:15 Website: http://ukinnepal.fco.gov.uk/en

INFORMATION PACK & GUIDEBOOK

You should already have received the following by email: - A final confirmation invoice with a link to this pre-departure information pack. - An email from us with 2 attachments – Travel Details Form & Visa Form.

In this pack you should have: - Guidebook: Trekking in the Everest Region, published by Trailblazer Guides. - This printed info pack. - A copy of your final confirmation invoice. - Luggage labels. - Nomads Voucher.

We require back from you: - Your completed Travel Details Form. This will include details of your travel insurance and any gear you wish to hire.

Contact Details: Macs Adventure: (Office) +44 141 530 8886 (Mon – Fri 09:00 – 19:00, Sat 09:00 – 17:00) Emergency out of hours: (Mob) +44 (0) 7500 718 081 Nepal Trailblazer (local partner): +977-1-4362996 2

IN CASE OF AN EMERGENCY

Accidents and emergencies whilst trekking in Nepal are thankfully very rare but in the event of an emergency your guide or yourself should try and follow the following procedure:

1. Assess the situation and make sure all involved are safe. Altitude Sickness is the most common emergency and you must stop ascending or start descending if possible. 2. Get Help – Most villages on the EBC trek have at least one satellite phone and you will be able to call the Nepali emergency services or Nepal Trailblazer. 3. Nepal Trailblazers Kathmandu office will co-ordinate with Macs Adventure and your insurance company to arrange helicopter evacuation should this be required. 4. Nepal Trailblazer representatives will coordinate your hospital care in Kathmandu and help with any alternative arrangements and communicate with Macs Adventure, your family and your insurance company. 5. If you require additional consular assistance you may wish to contact your embassy. 6. Always remember prevention is better than cure and if you think you are getting into a potentially dangerous situation. Stop! Think! And return to a safe position/altitude. 7. Only you know how you are really feeling and your safety is our top priority and ultimately your responsibility so if you are worried about something don’t hesitate to bring it up with your guide, The Nepal Trailblazer office or Macs Adventure.

IMPORTANT THINGS TO ORGANISE BEFORE YOU TRAVEL

Know Before You Go!

The UK Foreign Office publishes detailed up to date advice travelling to Nepal here: http://www.fco.gov.uk/en/travelling-and-living-overseas/travel-advice-by-country/asia- oceania/nepal They also provide detailed advice on travelling and living abroad on their website here: http://www.fco.gov.uk/en/travelling-and-living-overseas/ We strongly advise that you read the country travel advice. UK citizens can also register their trip details on the website and we would recommend this to you.

The US State Department also publishes detailed travel advice on its website: http://www.travel.state.gov

Travel Insurance

Travel insurance which includes evacuation cover and covers trekking to the altitude of Everest Base Camp (5545m) is a requirement for this holiday and we will require proof of cover and the insurance company’s emergency number prior to your departure. Please supply us these details on your Travel Details Information Form which you will find at the end of this document. We will also pass this information onto Nepal Trailblazer.

Macs Adventure does not sell travel insurance. Buy your travel insurance as soon as your trip is confirmed!

Passport & Visas

All nationalities require a full passport valid for at least six months after your intended departure from Nepal. Most nationalities require an entry visa for Nepal which can be obtained in advance from the embassy or at the airport on entry to Nepal.

If you get your visa from the embassy in London the cost is currently £20 for 15 days or £35 for 30 days. Please note that if you get your visa from the embassy they do not accept personal cheques or cards only postal orders or bankers drafts.

At the airport is easy, convenient and more economical. The current cost for a tourist visa is US$25 for 15 days or US$40 for 30 days. This must be paid in US$ cash and you will need two passport photos. Passport and visa requirements do change so although this information is supplied in good faith it is your responsibility to ensure that you have the correct travel documentation.

We have already emailed you a visa form. If you are getting your visa at the airport, print this out, fill it in and take it with you. This will make the process at the airport much smoother and faster. Alternatively this is the same form that you will need to send to the embassy. http://www.nepembassy.org.uk/visa.php

There is no longer a separate departure tax payable on leaving Nepal. This is now included in your scheduled airline ticket.

Flights to Kathmandu

Flights to Kathmandu are available daily from London and major regional airports in the UK via the Gulf. Airlines include Emirates, Gulf Air, and Qatar Airways & Etihad Airways.

Your flight arrival date in Kathmandu should be the START DATE indicated on your confirmation invoice and your departure date should be the END DATE indicated. If you are arriving earlier/departing later let us know and you will still be collected/dropped off at the airport.

Currency, Money & Local Costs

The local currency is the Nepalese Rupee. The best way to carry money is a combination of cash and travellers cheques in US$ and GB£ and credit/debit cards. There are only ATM’s in Kathmandu and Pokhara. You can change money in most major towns but you will get a much better rate in Kathmandu.

You will need some money to pay for your visa on arrival (US$), meals in Kathmandu, sundries such as hot showers, toilet paper, extra hot/cold drinks, alcoholic drinks, snacks, souvenirs and trekking crew tips.

Make sure that you change any money that you will need on trek in Kathmandu before you leave and try and get small denominations.

Electricity & Charging Facilities

When on trek, most tea houses/guest houses have electricity or solar power. You are able to charge your camera batteries and phones there. There can be a queue and there is normally a charge for this of around US$2-3.

You will also need a plug adaptor for your charger to fit the Nepal socket. The following website details information about the type of charger that you require: http://kropla.com/electric2.htm

I would recommend a worldwide adaptor then you always have the right plug wherever you travel. You can also get ones that include a USB port. http://www.nomadtravel.co.uk/catalog/view/power-traveller-world-travel-plug

Another option is to purchase a solar charger that you can attach to your day sack. This will then charge your items as you trek.

A good tip is to try and keep your batteries warm as the cold rapidly drains them of life. At night keep them in your sleeping bag and, by day if it is very cold keep your camera and spare batteries on your person, inside your down jacket.

HEALTH & FITNESS

Whilst trekking in Nepal you are normally in remote areas and it is important that you make an effort to stay as healthy as possible. Your guidebook has a detailed section on pre-trip health precautions as well as a detailed section on health issues that may affect you on your trek.

The majority of trekkers are not affected by serious health problems whilst on trek and the most common ailments are upset stomachs and upper respiratory tract infections. As you will be in remote areas we recommend that you are prepared in case you are affected.

You should take the necessary precautions including washing your hands regularly with and antibacterial wash, only drinking boiled, purified or bottled water, avoiding unpeeled or unwashed salad, fruit and vegetables and looking after yourself generally.

Grade

This holiday is graded strenuous and you should be in good physical fitness and we recommend that you have experience of multi day trekking or walking trips prior to undertaking an Everest Base Camp Trek. The effect of altitude should not be underestimated and although the daily distances are not long they can be exhausting.

Most days involve between five and seven hours of walking, although a couple are slightly shorter and some slightly longer. The trails are the roads of the area and are generally well maintained and a good walking surface. The going can be rough once you reach the base of the Khumbu Glacier and on the final approach to EBC.

Fitness

You must have done extensive hill-walking or aerobic exercise in the run up to your holiday. If you do not currently enjoy a good level of fitness it may take many months of training to reach a suitable level of fitness to enjoy the walk. It is important to start slowly and gradually increase your fitness. Try to exercise for between 30 and 45 minutes three times per week (walking, running, cycling or swimming) and go for longer walks on the weekends which should include some hills. A good local gym will be able to draw up a fitness program for you on request.

You must consult your doctor prior to embarking on a fitness programme or this trip if your answer is YES to any of the following questions:

 Has your doctor ever told you that you have a heart condition?  Have you had any pains in your chest or heart?  Do you frequently lose your balance, feel faint or have spells of severe dizziness?  Has your doctor has ever said that your blood pressure is too high?  Do you have a bone or joint problem that could be made worse by a change in your physical activity?  Are you taking any prescription medications, such as those for heart problems, high blood pressure, high cholesterol or diabetes?  Do you know of any other reason why you should not engage in physical activity?  Are you pregnant?

In addition to your normal personal first aid kit I would recommend carrying:

 Anti-bacterial hand wash.  Sun block lip balm.  Iodine water purification tablets/drops.  A broad spectrum anti-biotic such as Ciprofloxacin.  Headache tablets such as Ibuprofen.  Cold/flu remedies such as Paracetemol.  Diarrhoea remedies such as Imodium.  Nausea remedies such as Motilium.  Diamox (for treating AMS symptoms).  Antiseptic cream/wipes for cuts.  Plasters.

Vaccinations

 Confirm primary courses and boosters are up to date as recommended for life in Britain - including vaccines given to special groups because of risk exposure or complications (e.g. Hepatitis B for health care workers, influenza and pneumococcal vaccines for the elderly).  Courses or boosters usually advised: diphtheria; tetanus; hepatitis A; typhoid; poliomyelitis Vaccines sometimes advised: tuberculosis; meningococcal meningitis; hepatitis B; rabies; cholera.  Nomad Travel Clinics around the UK can provide vaccination & health information. They also administer vaccines and sell equipment. I have included a voucher for a 10% discount on-line or in-store with this pack. www.nomadtravel.co.uk

Acute Mountain Sickness

Acute Mountain Sickness or Altitude Sickness is a major concern when trekking in Nepal and although our itinerary is designed to minimise the chances of you suffering from AMS each individual is affected differently by altitude. The majority trekkers will suffer from at least mild altitude sickness. Your guidebook has an excellent section on AMS. We strongly advise that you read it so that you are prepared.

Your leaders are all fully trained in dealing with AMS but your health is your responsibility and you should educate yourself on AMS. If you have any pre-existing health conditions that you think may make you more susceptible to AMS we recommend that you consult your doctor before booking this trip. The Golden Rules Golden Rule 1 If you are feeling unwell at altitude it is altitude sickness until proven otherwise.

Golden Rule 2 Never Ascend with Symptoms of AMS.

Golden Rule 3 If you are getting worse (or have HACE or HAPE), go down at once.

The Cause: All including the physically fit can get acute mountain sickness during rapid ascent if staying more than 12 hours above 2500m. The altitude difference undergone in 24 hours is the determining factor. From 3000 metres and higher, the risk increases when the altitude difference between encampments exceeds 300 metres.

The Symptoms: Many trekkers will experience the early symptoms of Altitude Sickness which include headaches, nausea, dizziness, breathlessness, loss of appetite and possibly palpitations. DO NOT ASCEND IF YOUR SYMTOMS FAIL TO IMPROVE. DESCEND IF SYMTOMS GET WORSE AT THE SAME ALTITUDE. If vertigo, vomiting, apathy, staggering and breathlessness occur, immediate accompanied descent is essential. Failing to descend may be fatal.

Prevention: Avoid ascents of greater than 300 metres per day if starting from above 3000 metres. If early signs of mountain sickness appear, rest for a day at the same altitude. If they persist or increase, descend at least 500 metres.

Acetazolamide (Diamox) can be used to help prevent mountain sickness when a gradual ascent cannot be guaranteed. It should NOT be used as an alternative to a gradual ascent. It acts on acid-base balance and stimulates respiration. It should be combined with a good fluid intake. It should not normally be used in young children except under close medical supervision. Dose: 125 mg to 250mg twice daily for adults. It should be started 24 hours before ascent and continued only for the first 2 days at high altitude while acclimatisation occurs.

Treatment: Initially simple analgesia (e.g. ibuprofen) for headaches. Sleeping pills should be avoided if possible. Acute Mountain Sickness with Cerebral Oedema - Immediate evacuation or descent at least 1000 metres; oxygen if available. Dexamethasone (12-20 mg daily) or Prednisolone (40 mg daily). Acetazolamide 250 mg orally within 24 hours of onset of symptoms and 250mg orally 8 hours later. High Altitude Pulmonary Oedema - Immediate evacuation or descent. If symptoms are acute and/or descent is impossible or delayed consider Nifedipine (20mg tds).

Further Information on AMS: If you are worried please don’t hesitate to give one of our experienced team a call as we have all trekked at altitude and experienced some degree of AMS at one time or another. Your guide book also has a substantial section devoted to Altitude Sickness which we recommend you read through carefully. Further information is available online at the following websites:

- http://www.fitfortravel.nhs.uk/advice/travellers/acutemountainsickness.htm - http://www.ciwec-clinic.com/articles/altitude_illness_advice_for_trekker.php - http://ismmed.org/np_altitude_tutorial.htm

RESPONSIBLE TOURISM

We operate adventures in some of the most spectacular wilderness areas of the world and take responsible travel extremely seriously: WE have designed this trip according to our M.A.C.S. Responsible Travel Policy:

 Minimise Impact & Maximise Benefit o We operate small group adventures which minimise the impact on the environment and other trail users. o We educate and inform our clients about responsible travel and minimum impact trekking by supplying detailed pre-departure information and a detailed guidebook. o We support local businesses by operating in close cooperation with our local partner in Nepal, operating teahouse treks where possible so the maximum economic benefit flows to the local community. o We promote and market Nepal to our extensive client base to encourage increased visitor numbers to this wonderful destination. o We employ local porters, pay them a fair wage, fully equip and insure them and value them as vital members of our team.  Action & Advocacy o We offer clients the opportunity to donate to a local charity on booking. o We encourage and educate clients, partners and colleagues to travel responsibly.  Carbon & Communities o Macs Adventure offsets our entire carbon footprint annually. o We support community projects in the areas we operate and are active in our own communities.  Sensitive & Sustainable o When our team travels they try and do so responsibly to set standards and examples to their clients. o We supply detailed information to our clients about local customs and sensitivities. o We negotiate fairly and build long term relationships with our local suppliers so they are able to make a good living, retain expert staff and prosper in the longer term.

YOU can help us whilst on trek by following our M.A.C.S. Responsible Travel Policy.

 Minimise Impact & Maximise Benefit o Don’t drink bottled water on trek, rather buy boiled water from your lodge as the bottles are a major pollutant. o Teahouse treks generate limited additional garbage but please don’t litter and monitor your trekking crew to ensure garbage is packed or properly disposed of. o Use the toilet facilities provided and dispose of toilet paper and sanitary items properly. o Don’t pollute water sources with soap of waste. o Conserve fuel by only buying showers if the water is heated by kerosene or solar power. o Buy goods and services from local people on trek, we do. o Speak English to your porters so they gain valuable skills. o Engage with your trekking crew, local people and other trekkers to improve standards. o Tip responsibly so that the crew and their family receive the full benefit of your trek.

 Action & Advocacy o Take your old outdoor clothing with you to Nepal (Waterproofs, boots, sunglasses, fleeces etc) and donate it to the Porter Clothing Bank. o Raise money for your chosen charity whilst on trek. o Donate to the M.A.C.S fund on booking which we distribute to local charities and projects. o Get involved with a charity promoting responsible travel and trekking such as Tourism Concern or the International Mountain Explorers Connection o Get others involved and educate other trekkers on the importance of minimum impact trekking and socially responsible travel.

 Carbon & Communities o Macs Adventure’s office and operational policies minimise our carbon footprint through green business practices and we offset all our Carbon Emissions annually. You can offset the Carbon Cost of your flights here: www.carbonneutral.com o Trekking adventures are a form of travel that gives you a wonderful opportunity to engage with the local community you are visiting. Get the most from your adventure by taking the time to engage with the community you are visiting. o On your trek you will pass numerous social and environmental community projects. They welcome visits as this s raises awareness and your o Your trekking crew, our local partners and the suppliers we use are all local so the maximum benefit goes to the local community.

 Sensitive & Sustainable o Be sensitive to local culture and sensibilities, especially when visiting sites of religious or cultural significance. o Ask permission before taking photographs of people and be aware that some people may expect payment. Try not to promise that you will send photos unless you actually do. o Nepal is a fairly conservative country and you should dress appropriately. o It is considered rude to touch people with your left hand, especially on the head and shoulders. o Don’t flaunt your relative wealth or put temptation in people’s path by leaving valuables lying around. o You will take amazing memories away from Nepal so try and give back were possible by acting responsibly and encouraging your friends and family to visit this wonderful country and sustain the vital tourism industry.

HOLIDAY INFORMATION

Arrival Details

Our local representative will meet you at the airport arrivals area so it is important that you send us your flight details and, keep us informed if the airline re-schedules them at all. They will have a Macs Adventure/Nepal Trailblazer board with your name on it so do look out for them.

They will transfer you to your hotel (20mins) and arrange with you a suitable time for you to meet your guide that evening. Your guide will give you a full briefing on the trek, supply you with any kit you have hired and answer any queries that you may have. They will also need to see a copy of your insurance details.

Weather & Climate

Your guidebook has a detailed section on climate and weather. The autumn trekking season has probably the most reliable weather with clear crisp days.

From Dec – Mar is my personal favourite as the trails are quieter and occasional snow falls can make the scenery fantastic. The spring trekking season from April to May offers warmer temperatures but there can be a little more cloud around.

Regardless of the season you choose you can be assured of some very cold nights at altitude, where the temperature can fall as far as -20C.

Kathmandu has a pleasant climate, although it can be very wet and humid during the monsoon. The World Climate Guide website will give you a good idea of the climate you can expect in Kathmandu - http://www.worldclimateguide.co.uk/climateguides/nepal/kathmandu.php

Accommodation

Whilst on trek you will stay in traditional Nepali Guesthouses and Lodges (also known as Tea Houses), these are traditional mountain lodges operated by local people.

The lodges have a comfortable central living and eating room which is heated and individual twin share bedrooms. You will have a private room with twin beds. Toilets and washing facilities are shared, although in the larger settlements such as Lukla and Namche you may have an ensuite room. Hot showers may be available at an additional charge at some lodges.

While in Kathmandu you will stay at the 5 star Hotel de l’ Annapurna or Shanker which are opposite the Royal Palace within 5 mins walk of the busy tourist area of Thamel.

Hotel de l’Annapurna - Tel: (00977) 1-4221711 Email: [email protected] Website: http://www.annapurna-hotel.com

Hotel Shanker - Tel: (00977) 1-4410151/4410152 Email: [email protected] Website: http://www.shankerhotel.com.np

The hotel you stay in will depend on availability.

Meals

In Kathmandu your accommodation includes breakfast. You should allow £10- 15 per day for lunch and dinner.

Breakfast, lunch and dinner are included while on trek as well as tea and coffee at meals. Food while on trek is good but does get more basic the higher you climb as fewer ingredients become available.

You can choose from a simple menu for all meals. Pancakes, bread and cereal forms the basis for breakfast, lunch is normally a warming noodle soup at a convenient tea house on the trail and the evening staple dish while trekking is dal bhaat, which is a filling dish of lentil soup, rice and curried vegetables.

Please let us know of any dietary requirements prior to your holiday.

A Typical Day On The Mountain

Life on trek is dominated by the rising and setting of the sun so expect some early mornings and nights. Breakfast is usually served just after 6 AM so that you can start the days trek between 7 & 8 when the skies are clear and the views breath-taking.

For breakfast you can choose from cereals, porridge, chapattis or bread, all washed down by tea and coffee. Your porters will leave at about the same time as you do and are normally far ahead of you on the trail for most of the day.

After 3-4 hours trekking you will stop for a relaxed lunch at a trail side teahouse. The lunch menu is always varied but soups/noodles/chapattis are always popular and a hot brew is always on offer. The afternoon’s trek is normally shorter and after 2-3 hours of walking you will reach your destination for the day. After a cup of tea you will have plenty of time to relax, shower, chat, read your book or explore the area.

Dinner is normally served at around 5pm and after the days excursions it is normally early to bed, ready for the next day’s adventure.

Equipment

Whilst trekking, you will only have to carry a day bag containing water, snacks, spare clothes and your camera. Your main bag will be moved by a porter. Your gear bag must be of a duffle bag or backpack design and weigh a maximum of 15kg. Hard cases are not suitable for this trek. A full equipment list including gear hire information is included at the end of this document.

Your Guide

Our guides are some of the best in the business. They are all fully qualified and trained according to Nepalese law. All speak fluent English and they will add hugely to your experience of trekking in Nepal.

As well as guiding you on the mountain they bring a wealth of knowledge to your journey and coordinate all your porters, accommodation and meals. Our guides are fully trained and experienced in recognising the signs and dealing with Altitude Sickness.

Your Porters

Porters are an integral part of every aspect of life in the mountains of Nepal. We hire porters locally in the Everest Region, insure them and equip them with the necessary equipment such as boots, sunglasses and warm clothing.

By using porters you are helping to support a family and your trek is having a positive impact on the community. In co-operation with our local partner we operate according to a stringent Porter Protection Policy to ensure our porters are well cared for. We have a detailed Porter Protection Policy available to download from our website.

Tipping Guidelines

We do pay our local staff a fair wage, but it has become customary for trekkers to tip the trekking crew and we are often asked for guidelines on tipping. We recommend each trekker puts about $50 per week of trekking into a kitty and this is then split fairly between the trekking crew. It is customary to do this on a sliding scale with the guide being tipped more than the porters. We suggest that you allocate tips personally rather than through the guide.

Included In Your Adventure

- Airport pickup and transfers by private vehicle. - 4 nights deluxe accommodation in Kathmandu, including breakfast. - 17 nights twin share accommodation in Traditional Tea Houses during the trek. - Breakfast, Lunch and Dinner during the trek. - 1 fully qualified, English speaking guide - Services of a porter. - Food, accommodation, salary, insurance and equipment for your guide and porters. - Return internal flight from Kathmandu to Lukla. - Sagarmatha National Park Permit and TIMS. - Guidebook—Trekking in the Everest Region, published by Trailblazer.

Excluded From Your Adventure

- International flights to/from Nepal. - Lunches and dinners while in Kathmandu. - Travel Insurance. - Personal Equipment. - Nepal Visa. - Drinks and snacks. - Tips for your trekking crew (expected, but not mandatory)

DETAILED ITINERARY

You are trekking to Everest Base Camp via the connoisseur’s route. Take on a real challenge and enjoy the very best views of Everest. Trekking to Everest Base Camp via Gokyo Lakes and the Cho La pass offers a challenging 17 day trek for those looking for a superior experience in the Everest Region.

Climb the largest glacier in Nepal, suck in the spectacular view of Everest from Gokyo Ri (5483m), challenge yourself on the Cho La, gasp at the chaos of the Khumbu ice fall above Everest Base Camp and burn the sight of Everest from Kala Pattar into your consciousness. This is a trek of superlatives!

Arrive in Kathmandu and let the sights, smells and sounds of this vibrant city overwhelm you. Discover the secrets of the city on a full l day city tour and then fly to Lukla. Initially the route follows the main trail to EBC before you branch off to the spectacular Gokyo Valley, climb Gokyo Ri, cross the Cho La Pass (5330m), visit Everest Base Camp and take in the dawn view of Everest from Kala Patter (5545m).

Your trip includes 17 days of trekking in the Everest Region, 3 days in Kathmandu and 2 arrival and departure days, giving you a total of 21 nights and 22 days in Nepal.

Whilst we will make every effort to stick to the planned itinerary, the nature of adventure travel in remote mountain areas and less developed countries occasionally dictates a change in the planned itinerary for safety, logistical or operational reasons. We will of course always endeavour to deliver an adventure very similar to that that planned. When these unexpected changes occur it is always best to relax and treat it all as part of your adventure.

The beauty of travelling on a private trek is that you can set your own pace and if you need to rest for longer at some points or wish to take an extra diversion this is usually no problem you just need to discuss this with your guide.

DAY 1 - Arrive Starting Point - Kathmandu

One of our representatives will meet you from your flight and transfer you to your hotel in Kathmandu. They will also arrange to meet you in the evening for a full briefing and to answer any last minute queries you may have. Overnight: Kathmandu Hotel

DAY 2 - Full Day City Sightseeing Tour

Kathmandu is a vibrant, exciting and culturally fascinating city. Your local guide will help you discover the sights, sounds and smells of Kathmandu during an exciting full day tour of Kathmandu. Overnight: Kathmandu Hotel

DAY 3 - Flight to Lukla (2,804m) Trek to Phakding (2,610m)

After a private transfer to the airport you will board the plane for and a spectacular 30 minute flight to Lukla. Sit on the left hand side of the plane for the best views.

You will meet your porters and then it’s onto the trail and on your way to base camp.

A three hour walk brings you to your first overnight lodge in the village of Phakding. An afternoon visit to a prayer ceremony at the local Buddhist monastery completes a perfect first day. Overnight: Phakding Guesthouse

DAY 4 - Phakding to Namche Bazaar (3,535m)

The snow capped mountains tower around you as you crisscross the valley bottom on nerve jangling suspension bridges on your way to Namche Bazaar and a final sustained climb brings the welcome sight of the village. Overnight: Namche Bazaar Guesthouse

DAY 5 - Namche Bazaar Acclimatisation Day

Regular acclimatisation days are crucial to a successful trek by minimising the effects of altitude. They also offer a great excuse to explore the local Sherpa villages.

Trek to Khumjung and the Everest View Hotel for your first fabulous views of Everest and return to Namche Bazaar where you can relax, shop and taste the delicious pastries at the German Bakery. Overnight: Namche Bazaar Guesthouse

DAY 6 - Namche Bazaar to Phortse Drengka (3675m)

Start the day by climbing steeply from Namche past Chortens and Buddhist paintings to the top of the ridge at 3973m. You will then descend steeply to the Dubh Kosi at Phortse Drengka. Today is a fairly short day to aid acclimatisation. Overnight: Phortse Drengka Guesthouse

DAY 7 - Phortse Drengka to Machherma (4470m)

The climb to Dole through the rhododendron, juniper and conifer forests makes for a particularly beautiful morning’s walk. After lunch at Dole you continue to climb and the landscape gets increasingly barren as you gain altitude. Machhermo is your overnight stop and site of a very credible yeti sighting, so tread carefully! Overnight: Machhermo Guesthouse

DAY 8 - Machherma to Gokyo (4790m)

Three to four hours of trekking in the shadow of precipitous icy peaks brings you to the small village of Gokyo. Overnight: Gokyo Guesthouse

DAY 9 - Climb Gokyo Ri (5483m)

Rise before the dawn for the steep and strenuous climb of Gokyo Ri . Arguably the best viewpoint in the Everest Region. Gasp at the spectacular views of the Gokyo Valley, massive Ngozumpa Glacier and four 8000m peaks including Everest, Lhotse, Makalu and Cho-Oyo. Descend in time for a hearty lunch and relaxed afternoon of acclimatization. Overnight: Gokyo Guesthouse

DAY 10 - Trekking In the Upper Gokyo Valley (4998m)

To aid acclimatisation you will undertake a challenging trek to the fourth and fifth Gokyo Lakes, which are close to Cho-Oyo base camp. Cold mountain peaks threaten to engulf you as you gaze upwards. Overnight: Gokyo Guesthouse

DAY 11 - Trek to Thangna (4700m)

A relatively short trek to the foot of the Cho La Pass at Thangna (Dragna) means that you will be fully acclimatised and fighting fit for the Cho La crossing tomorrow. Overnight: Thangna Guesthouse

DAY 12 - Cho La (5330m) Crossing and Descend to Dzongla (4830m)

This is probably the most challenging day of your trek and the conditions can be very hard going. The panoramic views of endless snow-capped mountains from the summit makes it totally worth it. You will enjoy a genuine sense of achievement on reaching Dzongla. Overnight: Dzongla Guesthouse

DAY 13 - Dzongla to Lobuche (4930m)

From Dzongla you continue to descend to Duglha which nestles at the base of the Khumbu Glacier moraine. After lunch you climb steeply to Lobuche and the mighty Khumbu Glacier slowly reveals itself. Lobuche is a cold and desolate settlement and has a real frontier feeling. Overnight: Lobuche Guesthouse

DAY 14 - Everest Base Camp (5364m)

Follow the glacier from Lobuche to Ghorak Shep, the last settlement in the valley. After lunch continue to Everest Base Camp. From Ghorak Shep the round trip to Everest Base Camp takes six challenging hours as the ground is very rough. The trip to EBC is worth every minute. It is a simply awe inspiring place. The sight of the Khumbu Ice Fall is one you will not forget in a hurry. Overnight: Ghorak Shep Guesthouse

DAY 15 - Climb Kala Pattar (5545m – Everest Viewpoint) and Descend to Pheriche (4280m)

Climb through the thin cold pre-dawn air to the summit of Kala Pattar (5545m) by the light of your head torch. The huge south west face of Everest is illuminated by the stunning dawn light. It feels as if you could reach out and touch it. A real moment to treasure.

Return to Ghorak Shep for breakfast and then begin your descent, reaching Pheriche that afternoon. Overnight: Pheriche Guesthouse

DAY 16 - Pheriche to Tengboche (3867m)

A lovely day of walking brings you to the village of Tengboche, the largest and most active monastery in Nepal. Visit the monastery and reflect on your trek to the sounds of Buddhist chants. Overnight: Tengboche Guesthouse

DAY 17 - Tengboche to Khumjung (3790m)

A cracking day of walking through Rhododendron forests on the steep sided slopes that descend to the Dubh Kosi. Overnight: Khumjung Guesthouse

DAY 18 - Khumjung to Phakding (2610m)

A relaxed descent to Phakding allows plenty of time for photographs, reflection and chat. Overnight: Phakding Guesthouse

DAY 19 - Phakding to Lukla

The short three hour trek to Lukla allows you to reflect on the challenges and highlights of your trek and all too soon you find yourself among the hustle and bustle of Lukla and the relative luxury that it offers. You will bid a fond farewell to your porters here and perhaps enjoy an end of trek celebration. Overnight: Lukla Guesthouse

DAY 20 – Morning flight to Kathmandu

The early morning is the best time for flying back to Kathmandu and after a short transfer to your hotel you can enjoy a day of rest and relaxation as well as that treat you have been craving for two weeks. Overnight: Kathmandu Deluxe Hotel

DAY 21 – Explore Kathmandu

Flights from Lukla are occasionally disrupted due to bad weather so it is important to have a spare day in case of delays and there is plenty to do in Kathmandu. Overnight: Kathmandu Deluxe Hotel

DAY 22 – Flight Home

When you are ready we will transfer you by private car to the airport.

Guesthouse (Tea House) Trekking in Nepal Recommended Clothing & Equipment

Having the correct clothing & personal equipment will make your trekking adventure more enjoyable and comfortable. I hope that you find the following suggestions useful when considering what to take on your trip. They are based on my own experience and neither exhaustive nor prescriptive as everyone has their own personal preferences. Your supplied guidebook also has a good section on clothing and equipment.

On all of our guest house treks in Nepal you will be sleeping indoors and food is prepared by your hosts so you do not need to bring cooking or eating utensils. Lodges generally have a heated lounge and dining room and twin share unheated bedrooms. Toilet and washing facilities are shared and the standard of facilities generally decreases as you gain altitude.

The climate in the region does vary considerably during the year and it is important to keep this in mind when deciding what to take. For detailed climate information on Lukla & Kathmandu visit http://www.weather2travel.com/climate-guides/nepal/lukla.php

Once you have read this information do give us a call with any queries or visit your local specialist outdoor clothing retailer.

Hiring Clothing & Equipment

The kit list for Everest Base Camp can appear both daunting and prohibitively expensive. For many people it makes more sense to hire any specialist equipment such as 4 season sleeping bags and down jackets rather than buying gear that you are only likely to use once.

You can hire gear in the UK from Trek Hire UK (http://www.trekhireuk.com) although this can be quite expensive when compared to hiring gear in Kathmandu.

You can hire the following gear in Kathmandu from our local partner - Nepal Trailblazer. The prices below are per day. The equipment must be booked in advance and paid for on arrival. Sleeping bags (4 seasons) – US$1 Down jackets – US$1 Trekking poles (pair) - US$2

If you wish to hire any of this equipment please complete the section on your Travel Details Form.

Buying Gear in Kathmandu

The outdoor shops in Kathmandu are quite incredible and you could arrive in Kathmandu in your shorts and sandals and leave the next day equipped to climb Everest. Most of the gear is replica branded gear such as North Face and Mountain Hardwear, you can tell the difference as the quality and materials are not quite of the same standard but that said it is inexpensive and if you are not that bothered you can pick up everything you need for your trek. Sleeping bags cost US$100-150 and down jackets US$60-80.

Bags & Boots

Gear Bag: Your gear bag will be moved by a porter and you will not have access to it between tea houses. Bags must be of a duffle bag (ideal) or backpack design and weigh a maximum of 15kg. It will be placed in a waterproof bag during the trek. Hard cases are not suitable for this trek. Extra luggage that is not required during the climb can be stored at your hotel in Kathmandu.

Day Pack: While walking you will only have to carry a day pack with water, snacks, spare clothes, waterproofs and your camera. We recommend a 20–40L day pack that is comfortable and has a waistband.

Boots: Good, waterproof hiking boots are essential. Good quality three season boots offer good ankle support, comfort and warmth and are essential. You should ensure these are well worn in prior to your climb.

Camp Shoes: A pair of trainers or Teva type sandals are ideal for evenings and in Kathmandu.

The Layering System

The temperature will vary considerably according to the altitude and time of day. The layering system works best to cope with the variation in temperature as you can quickly and easily add or remove layers as needed to stay comfortable. At lower altitudes and during the day the days are normally warm and sunny but the temperature drops quickly at night and can reach -20C at altitude during the winter. The layering system consists of:

Base layer – High wicking, close fitting tights and top. Mid layer – A warm mid layer consisting of fleece or similar materials. Outer layer – A breathable waterproof and windproof jacket and trousers. Extra warm layer - A down jacket for use at night is pretty much essential and you may even wear it while trekking on very cold mornings. Accessories - This system is then supplemented with gloves, hats, buffs etc.You can carry these in your day bag and take them on and off quickly to regulate temperature.

THE MACS ADVENTURE GEAR LIST

Right, take a deep breath......

Clothing  Walking Boots –Three season trekking boots. Good ankle support and well broken in.  Comfortable shoes/sandals - for wearing in the evenings & in Kathmandu.  Walking Socks – Good walking/trekking socks. If you buy good walking socks wearing one pair is fine but some people prefer two pairs. (3 Pairs are sufficient, I would suggest packing a really warm pair)  Thermal Base Layer – Merino Wool is the best as you can wear it for weeks without washing, synthetic is also fine - 2 sets.  Fleece Trousers – I use power fleece which are great for walking in on really cold days and also for sleeping in when it’s cold.  Walking trousers (Zip-offs are great) – 2 pairs. (No Jeans)  Shorts. (1 pair if not taking zip-off trousers)  Waterproof jacket.  Waterproof over trousers.  Long sleeved trekking shirt.  T-shirts.  Thin fleece jacket/top. (Often called micro-fleece)  Thick fleece jacket/top.  Sun hat and sun/snow glasses.  Warm hat or/& balaclava.  Gloves. (One pair thinner and one pair very warm)  Buff or neck gaiter.  Down jacket. (Available to hire in Kathmandu)

Essential Equipment  Duffle Bag/Rucksack – To be carried by porter. I would recommend a good duffle bag of between 70-80L as they are generally waterproof, lockable and easy to access. North Face and Mountain Equipment both make excellent bags. The maximum weight for this bag on trek is 15kg.  Daypack/Rucksack – A good day pack of between 25–40L for carrying spare layers, water, camera, snacks etc.  4 Season Sleeping Bag - rated to between -10 & -15ºC. Down sleeping bags are generally best as they are lighter and pack down smaller but synthetic bags are also fine. (Available to hire in Kathmandu)  Water Bottle &/or Camelback.  Head torch + batteries.  Books/guides/maps as preferred.  Swiss Army Knife/Leatherman.  Camera + charger + spare batteries - see electricity section for info.  Universal plug adaptor.  Travel towel.  Money belt/pouch.  Waterproof liner for both bags - bin bags do the job.

Optional Equipment

 Walking poles are becoming more popular. I use and recommend them. A pair is best but many walkers start with just one. Leki Makalu anti-shock poles are some of the best although there are numerous brands on the market. (Available to hire in Kathmandu)  Solar powered battery/electronic devise charger.

Toiletries, Health & Medical Kit

 First Aid Kit – Our guides carry a first aid kit for emergencies but you should carry a personal first aid kit for your own needs. Your kit should include wound dressings, antiseptic wipes, antiseptic cream, crepe bandages, triangular bandages, blister kit (plasters & Compede) etc. You can buy excellent readymade kits from outdoor shops or pharmacies.  Sun block & lip balm - with UV block.  Toilet paper.  Energy gels & sweets/snacks to get you through the tough hours.  Medication – please take sufficient quantities of any prescription medication you need for the duration of your trip. Additionally you may want to take a supply of medication that you use occasionally for headaches, aches and pains, sickness and diarrhoea as these are the most common ailments that affect trekkers.  IMPORTANT NOTE ON MEDICATION: If you are flying through the UAE (even just connecting) it is important that you check the UAE regulations regarding permitted medications as some over the counter medications are illegal in the UAE.  Toiletries – shared toilets and hand basins are available at all trekking lodges and hot showers at some lodges (for an additional charge) so take suitable toiletries. Try and use biodegradable soap while on trek in Nepal.  Antibacterial gel is brilliant for cleansing your hands without the need for water.  Acute Mountain Sickness Medication – Diamox can be used to prevent altitude sickness (see the previous health section) when gradual ascent is not possible. If you do decide to use it we recommend you visit your GP to discuss it and obtain a prescription.

Water Purification

Our trekking crew will provide you with sufficient purified drinking water each day but I would recommend you carry purification drops, tablets or a filter in case you run short of water during the day.  It is important that any water you drink is safe. You can do this by one of several means.  Bottled Water – not recommended as expensive and has a high environmental cost.  Boiled Water – all lodges will supply flasks of freshly boiled water/tea/herbal tea at a small charge, which is safe to drink and is my preferred option.  Iodine drops or purification tablets – a good safe option although can leave water with an unpleasant aftertaste.  Water filters & electronic sterilisers – these are widely available in outdoor shops. They are a more expensive option although the water generally does taste better than drops/tablets.