Everest Base Camp Trek

The route is rated difficulty 5 out of 10. There are no technical sections — this is trekking, not mountaineering. It is, however, a long route at serious altitude.

What you need to be able to do

• Walk 6–8 hours a day with a day pack of 5–7 kg on mountain trail (stone, dirt, occasional snow) over 10 walking days

• Ascend 470 m in 1.5–2 hours on day 11 (Gorakshep → Kala Patthar) at temperatures around −20 °C

• Sleep six consecutive nights above 4000 metres, including two nights above 5000 m

About altitude sickness

Symptoms of mild altitude sickness (headache, nausea, fatigue, disturbed sleep) occur above 4000 m in roughly 50% of people without prior high-altitude experience. This is not an indicator of poor physical fitness — acclimatisation genetics are individual. Moderate symptoms (persistent headache, vomiting, shortness of breath at rest) are grounds to stop ascending and descend. Severe forms (HACE — cerebral oedema, HAPE — pulmonary oedema) develop in 1–2% of cases and require immediate evacuation.

Our protocol: the "climb high, sleep low" acclimatisation scheme in Namche Bazaar and Dingboche; daily saturation monitoring with a portable pulse oximeter (norms at 4350 m: SpO2 80–86%; at 5170 m: 75–82%); Diamox 125–250 mg twice daily as prophylaxis at your doctor's discretion (we do not prescribe); immediate descent if condition deteriorates.

Who the route is not suitable for

• Pregnant women

• People with uncontrolled hypertension, coronary artery disease, severe asthma, or epilepsy

• Those who have never been above 3000 m without serological screening and medical consultation one month before departure

• Age 65+ — an individual decision after consultation, not a prohibition; on our groups, participants up to the age of 72 have completed the route in full

What we recommend doing in advance

• At least one trek to 3000–4000 m within the year before Everest (or two to three high-altitude experiences in your life)

• Cardio 3–4 times a week (running 5–10 km, cycling, swimming, stair walking with a pack) for 3 months before departure

• Basic medical check-up (ECG, complete blood count, biochemistry panel) 4–6 weeks before departure

Equipment falls into three categories: critical (without it you cannot set out on the route), important (without it comfort suffers), and optional. Some items can be bought or rented in Thamel on day 2 — the guide helps with selection.

Critical

• Trekking boots — broken in, membrane, ankle support, suitable for moderate trails. New boots on Everest means blistered feet by Namche Bazaar, and it only gets worse from there.

• Sleeping bag rated to −15 °C comfort (not "extreme" — that is a different scale). Lodges above 4000 m are unheated at night; the stove in the common room goes out by 22:00. Rental in Kathmandu $1.5–3 per day.

• Shell jacket and trousers (wind and waterproof). On Kala Patthar in April — wind 30–50 km/h and temperature −20 °C.

• Down jacket for camp evenings and Kala Patthar. For the route up to base camp — down jacket 600+ fill power.

• Base layers — two sets; merino wool preferred over synthetics on long treks.

• Warm gloves + fleece balaclava. On Kala Patthar, without a double layer fingers go numb within 10 minutes.

• Sunglasses with UV protection category 3–4. At 5000 m ultraviolet is aggressive, plus snow — risk of snow blindness in clear weather.

• SPF 50 cream for face and lips. The air is dry and skin cracks by the third day.

• 1 L water bottle + 0.5–1 L thermos. Hot water is always available at lodges (paid, from $1 per litre); drink a minimum of 4 litres a day.

• Headlamp with a warm (red) light setting + spare batteries. Early start on day 11 — in darkness.

• Personal first-aid kit: Diamox (acetazolamide, as advised by your doctor), ibuprofen, anti-diarrhoea medication, oral rehydration salts, blister plasters (Compeed), elastic bandage, your regular medications with a 7-day surplus.

Important

• Trekking poles (telescopic, two) — especially useful on descents with heavy knees

• Day pack 30–45 L + rain cover

• Thin trekking socks 3 pairs + warm socks 2 pairs (wool/synthetic; not pure cotton)

• Buff for dust and sun, warmer buff for cold morning starts

• Wet wipes, toilet paper (above 4000 m showers are rare and paid)

• Adapter for Asian sockets (Nepal — type C/D/M, 230 V)

• Power bank 10,000–20,000 mAh — charging at lodges is paid and slow

Optional

• A book or downloaded playlist — evenings in lodges are long

• Camera; a phone in cold temperatures drains in an hour, keep it in a chest pocket

• A few small-denomination dollar bills for tips and small purchases

• Certified snack food from home (nuts, protein bars) — by day three, trek food grows monotonous