Things To Carry For The Trek
Being an Trekking & Adventure travel company, we get many questions from our trekkers and most common question that arises is what to carry or what should we pack for the trek? Sometime it becomes difficult to explain in details and therefore below we have prepared the detailed packing list, helpful for all trekkers coming to the Himalayas. Whenever we go on trek or start packing things one should remember the packing pattern i.e. either you start from head to foot or foot to head, this way there will be rare chance that you will forget the items to pack, so go step by step.
1. Backpack
Make sure your backpack should be comfortable neither too big nor to small and for a week trek 60-70 liters of backpack should be enough to hold all your belongings. Ensure that your backpack has good hip & Shoulder support and pockets should be accessible quickly.
2. Daypack
All trekkers should keep in mind that daypack is very important, this will be a great help to you while on trek, also every single day you won’t be carrying you backpack therefore for day excursion , shorter hikers, sightseeing you can carry your stuff in it.
3. Footwear
- Trekking shoes: Preferably water proof, high ankle support.
- Walking / Hiking sandals: This can be used off trek i.e. in the morning and evening hours, basically to get your feet rest from heavy boots, sometime used for crossing streams and rivers, it’s more comfortable and safe than crossing barefoot or wetting your boots.
- Sneakers (Optional): For normal driving days or can use around the camp
- Socks (3-4 Pairs) – Make sure to choose material wisely, it should be quick drying, warm and comfortable.
4. Clothing’s
- Hiking / trekking jacket: Carry good quality layer jackets
- Hiking pants: Check some kind of long nylon blend, light and quick drying pants. Warm covers ups like fleece-lined tracksuit pants or ski pant.
- Undergarments as per your habitual requirement
- T-Shirts and Shorts (3-4 Warm comfortable)
- Ordinary Shirt / T-shirt – Just in case everything gets wet this will help for roaming around.
- Long Sleeve shirt – can be used as a base layer on colder days
- Socks – at least 4-5 pairs
- Leggings – Can be used specially chilling morning and evening , to keep your body warm
- Thermals – get 2 pairs of thermals, this will be great need a body to keep it warm.
- Buff / Balaclava – This is a must to carry to cover your neck and this item is an ideal solution to keep your neck / throat warm.
- Beanie Cap- Very helpful item for colder and windy days should carry 1, also sometime when its freezing cold you can use it a night as well.
- Hiking Hat- this will basically help during the day time specially from the sun rays, make sure it has a strip so that wind does not below is far from your headJ..
- Gloves – 01 pair will be enough to keep your hand warm and nice.
5. Rain wears
- Rain Coat and Pant – Carry a pair of it to protect you from the rain OR
- Rain Poncho – during long rains, the waterproof jackets starts leaking but poncho does get work in keeping you dry, so choose accordingly.
- Rain covers: Some small water proof to cover your backpack and daypack as well for your gadgets.
6. Gadgets and Electronic
- Trekking Poles
- Mobile phone
- Camera
- Spare batteries for phone and camera, powerbank
- Light weight flash light or headlight
- Plastic or waterproof ziplock bags for camera
- Music system / Bluetooth
- Plug/converter for electrical items
- Sunglasses
- 1 liter water bottle
- Journal with pen would be good idea to keep your notes.
- Some book of your interest for ideal time
- Get into habit of keeping Map and guide book of the region.
7. Hygiene & Personal toiletry
- Sunscreen with UV protection
- 1 or 2 small quick-drying towels
- Toilet paper/tissues/wet-wipes
- Toothbrush/toothpaste/ mouth freshener
- Deodorant / Talcum powder
- Shampoo
- Lip-gloss/salve
- Sanitary pads/tampons (For female traveler)
- Bio gradable Soap
- Nail clipper
- Your other personal items that you use on daily basis
8. Personal First aid Kit and Energy
Below are some common medicine generally required / used during your adventure trip, however please consult your doctors prior.
- Antiseptic towel or water syringe (to clean the wound)
- Butterfly bandage for small cut
- Sterile gauze pad and bandages (Both cotton and elastic for larger wounds).
- Latex gloves used when its wound bleeds
- Medicine for Diarrhea (Upset stomach)
- Medicine for cold, flue / fever headache
- Some pain killers
- ORS pouches
- Quick pain relief spray (External use)
- Any personal medicine prescribed by your doctor
- Dimox / Similar for high altitude sickness
- Bug Repellent
- Carry some nutria / energy bars and drinks (non-alcoholic)
Note: Kindly consult your doctor before purchasing or taking any medicine.
Important note: You can check on our website, what you can rent & buy from us and what you need to get from your home town, make your bagpack easy not heavy.
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Want To Trek Like Pro?
Check out the following videos if you want to trek like a pro trekker and improve your skills. These videos contain helpful tips, tricks, and techniques to help you trek like a pro. Whether you’re a beginner or an experienced trekker, these videos can provide valuable insights to enhance your trekking experience. So, watch the videos below by Trekup India experts to take your trekking skills to the next level.
Know Everything About Acute Mountain Sickness
Acute Mountain Sickness is a medical condition that can occur when individuals travel to high altitudes, typically above 8,000 feet. It is caused by the decrease in air pressure and oxygen levels in the air as altitude increases. Symptoms of Acute Mountain Sickness may include headache, nausea, vomiting, dizziness, and difficulty sleeping. To avoid Acute Mountain Sickness, it is important to gradually adjust to high altitudes and seek medical attention if symptoms worsen. To learn more about this condition, check out the videos by Trekup India.
Important
Guidelines
Special Casual Leave (SCL) for Government Employees
Government employees joining our trekking expeditions can avail of Special Casual Leave (SCL) under the following conditions:
- Eligibility Criteria:
- SCL is available exclusively to Indian government employees.
- Applicable only for treks conducted within India.
- Leave Details:
- As per Pay Commission rules, government employees are entitled to up to 30 days of SCL in a calendar year for trekking or mountaineering expeditions.
- Treks must be organized by a registered organization, such as Trekup India, recognized by the Indian Mountaineering Foundation (IMF).
- Application Process:
- You need to apply for leave at least 20 days before the trek departure date.
- How to Apply: The following details are required to apply for IMF certification through the IMF.
- Email info@trekupindia.com with the following details:
- Your booked trek date.
- The trek name.
- Aadhar Card
- Designation
- Office Address
- Additional Fee of Rs. 250/ per person will be applicable.
- Note: It might take 20-25 days to receive a certificate from the IMF, subject to their approval.
- Email info@trekupindia.com with the following details:
- Documentation Support:
- Trekup India will provide the necessary documents to facilitate your SCL application.
Age-Based Requirements for Junior Trekkers
- A parent or guardian must accompany trekkers below 15 years of age.
- Trekkers Aged 15 to 18 or above Years: Can trek solo but require a Disclaimer Form signed by a parent or guardian. And Medical Form that Provides health details and confirms fitness for trekking by MBBS Doctor
- Trekkers Aged above 18 Years: Require a Disclaimer Form self-signed. And Medical Form that Provides health details and confirms fitness for trekking, Signed with an MBBS Doctor stamp.
Medical Fitness Required for Trek
If you’re planning a trek, you must ensure that your health parameters meet the fitness requirements for physical exertion at high altitudes or rugged terrains. Below are guidelines for each of the parameters mentioned:
1. Pulse Rate (Heart Rate at Rest):
- Normal: 60 to 100 (bpm) beats per minute.
- Required Fitness: Physically fit person may have a resting heart rate closer to 50 bpm, which shows that he have good cardiovascular efficiency.
2. Blood Pressure (BP):
- Required BP: 120/80 mmHg. A Bolood Pressure within this Range ensures adequate oxygen delivery to muscles and organs during physical exertion, especially at high altitudes.
- Your specified blood pressure (BP) Range—Systolic: 100–140 mmHg and Diastolic: 70–90 mmHg—is appropriate and generally considered safe for trekking activities.
- Acceptable Range: <140/90 mmHg for trekking. Elevated BP could increase risks during strenuous activity or at high altitudes.
Recommendations:
- Pre-Trek Checkup: Monitor your BP multiple times & ensure that it should be normal.
- Stay Hydrated: Dehydration affect BP, so maintain proper fluid intake during your trek.
- Avoid Alcohol & Excess Salt: These can destabilize BP, especially at altitude.
- BP Monitor: If you have a history of BP issues, regularly check your BP during the trek. Our Trek Leaders are equipped with a BP machine.
3. Respiratory Rate at Rest:
- Required Rate: 12–20 breaths per minute.
4. Diabetes Mellitus:
- Acceptable: Well-controlled blood sugar levels (HbA1c <7% or fasting blood glucose <126 mg/dL).
- Fitness Requirement: Carry quick glucose sources and monitor regularly during the trek.
5. Bronchial Asthma:
- Acceptable: Only when your doctors allow it & you have to submit an MBBS doctor NOC that you can undergo this trek.
- Fitness Requirement: Bring prescribed inhalers/medications and consult your doctor about high-altitude risks.
6. Heart Problems:
- Acceptable: Individuals without recent cardiac events (e.g., heart attack within the past 2 years).
- Fitness Requirement: Clearance from an MBBS Doctor (cardiologist) is required.
7. Hypertension:
- Acceptable: Controlled hypertension (BP <140/90 mmHg) with no recent complications like hypertensive crisis.
8. Pacemaker Implant:
- Generally not recommended for high-altitude treks.
9. Body Mass Index (BMI):
- Required BMI: 18 – 26 kg/m² for a good trekking fitness.
- Overweight or underweight individuals may face additional strain on joints or fatigue.
Additional Recommendations:
- High Altitude Acclimatization: For treks above 10,000 feet, ensure have some acclimatization Trekup India have designed Itinary of this trek accordingly to it but its not granted that this itinary works fine with acclimatization. For more information, click here.
- Fitness Level: Regular aerobic and strength training exercises before the trek are essential. For more information, click here.
- Medical Clearance: Consult a healthcare professional (MBBS Doctor) to assess your suitability before coming on this trek.
Would you like assistance preparing for your trek or calculating specific health metrics? Call Your Trek Co-Ordinator