How to Stay Fit and Healthy During Your Trek in Nepal: Our Top Tips!

Let’s stay fit and healthy, so you can fully enjoy your adventure. Because your journey is about more than exploring beautiful scenery. Here are some essential tips to keep you on the right track.

1. Gradual Ascent and Acclimatization

A key to a successful trek in Nepal is to take it slow and give yourself enough time to acclimate to the altitude. This helps prevent altitude sickness. The treks at By Mountain People are designed with acclimatization in mind, ensuring you can safely and healthily enjoy every step.

Learn more about altitude sickness in our blog: What is Altitude Sickness?

2. Hydration: Drink More than Usual

In the mountains, staying hydrated is crucial. Drink at least 2 liters of water extra per day to stay well-hydrated. Try to avoid alcohol and coffee, as they can be dehydrating.

Bring a reusable water bottle and fill it up at water stations. Consider carrying purification drops or tablets for locations where drinkable water might not (always) be available.

3. Eat Healthy and Adequately

Ensure you eat nutritious meals with plenty of carbohydrates, proteins, and healthy fats. At high altitude, you may find your appetite decreasing slowly; be mindful and make sure you continue to eat enough. Your body is working hard and needs nutrients.

Note: at high altitudes, fresh fruit is often scarce or completely unavailable. Consider taking vitamin effervescent tablets to maintain your vitamin intake. It might not be the tastiest solution, but it’s an effective alternative that easily fits in your bag AND forces you to drink more.

4. Hygiene, Vaccinations, and Sun Protection

Keep germs at bay and wash your hands regularly. Ensure all your vaccinations are up-to-date, and consult a doctor for specific recommendations for Nepal.

Additionally, good sun protection is a must: shield yourself from the intense sun with sunscreen and wear sunglasses with UV protection and a cap or hat.

5. Invest in Quality Gear

Quality gear is essential to stay warm and dry. Invest in a good sleeping bag to keep you warm during the chilly nights. Choose high-quality clothing suitable for the possible conditions of your trek.