Food On Trek

Teahouse menus offer a combination of local, regional, and simple international dishes:

• Nepali Staples: Dal Bhat (steamed rice, lentil soup, seasonal vegetable curry, and pickles)—nutritious, cooked fresh, and unlimited top-ups.
• International Options: Fried rice, noodles, pasta, momos (dumplings), porridge, eggs, potatoes, and soups.
• Dietary Needs: Vegetarian and vegan preferences are readily accommodated throughout the trail. Please inform us of severe food allergies during your Day 2 briefing. Meat options are available at lower elevations, but avoiding meat above Namche is advised due to transport chain limitations.

Drinking Water

• Untreated tap water along the trail is not safe to drink.
• Safe Water Practices: Bring reusable, insulated water bottles or bladders. Refill with boiled water purchased at teahouses, or treat stream/tap water using purification tablets, SteriPENs, or heavy-duty filtration systems.
• To minimize plastic waste, purchasing single-use plastic water bottles is discouraged.

• Professional Leadership: Led by government-licensed, wilderness first-aid certified local guides.
• Daily Health Checks: Guides monitor pulse rates and blood oxygen levels ($SpO_2$) every morning and evening using pulse oximeters.
• Trail & Pass Safety: Cho La Pass and glacier crossings involve loose rock, steep scree, and ice. Microspikes may be required. Always follow your guide’s line.
• Animal Traffic: Step to the cliff/inside side of the path when yielding to yaks or mule trains.
• Valuables: Keep cash, passports, travel insurance documents, and essential medications in your daypack at all times.

High-altitude mountain weather in the Khumbu region changes quickly across elevation zones.

• Spring (March to May): Moderate daytime temperatures (10°C to 15°C at lower elevations; -5°C to -10°C at night above 4,000 m). Clear mornings with afternoon clouds.
• Autumn (September to November): Stable weather, clear skies, and cold nights (-10°C to -15°C above 4,000 m). Highly recommended season for mountain views.
• Monsoon (June to August): Rain at lower elevations, clouds, leeches, and frequent flight delays at Lukla. Trekking is not recommended.
• Winter (December to February): Dry and clear, but severe cold (-15°C to -20°C at high camps) and heavy snow that can close Cho La Pass.

Note: Rapid weather shifts, high winds, and unseasonal snow can occur at any time on high passes like Cho La.

International Flights

• International airfare is not included in the package price.
• Travellers must arrange flights arriving on Day 1 and departing on Day 18.

Domestic Flights & Transfers

• Fixed-Wing Aircraft: Twin-otter flights connect Kathmandu/Ramechhap with Lukla (~40 minutes).
• Seasonal Ramechhap Diversions: Civil Aviation authorities may reroute Lukla flights through Ramechhap (Manthali Airport) during peak seasons to manage air traffic congestion.
• Baggage Allowance: Domestic flights strictly enforce a maximum baggage limit of 15 kg per passenger (10 kg hold duffel + 5 kg hand carry).

• Coordination: Rescues are coordinated by Trekking Mate's operations center in Kathmandu in direct communication with your guide.
• Helicopter Evacuation: Emergency helicopters can land at designated spots (including Gokyo, Dzongla, Lobuche, and Gorak Shep) when weather conditions permit.
• Operational Limits: Evacuations are never guaranteed and depend entirely on weather, daylight, cloud cover, and aviation safety rules.
• Financial Obligation: Travellers must hold personal travel insurance covering emergency helicopter evacuation up to 5,500 m. Any uncovered costs remain the traveller's responsibility.

Arranged by Trekking Mate:

• Sagarmatha National Park Entry Permit.
• Khumbu Pasang Lhamu Rural Municipality Entry Permit.
• TIMS Registration Card (where applicable).

Arranged by Traveller:

• Valid Passport: Must have at least 6 months of validity remaining from your return date.
• Nepal Tourist Visa: Obtained on arrival at Kathmandu Airport or applied for online prior to travel.
• Passport Photographs: Carry 4 printed passport-size photos for local permits and visa processing.
• Document Copies: Paper copies of your passport, visa, travel insurance policy, and emergency contact details.

Travel insurance is not included in the package price. All trekkers must arrange their own policy prior to travel.

Ensure your insurance policy explicitly covers:

• High-altitude trekking up to 5,600 m.
• Emergency medical expenses and hospitalisation.
• Emergency helicopter evacuation.
• Trip cancellation, interruption, and travel delays.
• Lost or delayed baggage.

Review all policy exclusions and altitude caps carefully before departure.

The Gokyo Lakes, Cho La Pass & EBC Trek is rated strenuous.

• Cardiovascular & Endurance: Focus training on cardiovascular health (running, cycling, swimming) and long-distance walking 2–3 months prior to departure.
• Uphill & Downhill Legs: Incorporate stair climbing or hill walking while carrying a weighted daypack (5–8 kg).
• Walking Days: Expect to walk 5 to 8 hours daily over uneven terrain, glacial moraine, steep scree, and icy steps.

• Mental Preparation: Prepare for cold sleeping conditions, basic sanitation facilities, and changing mountain weather.

  Note: Physical fitness improves your stamina but does not prevent altitude sickness.

Clothing

• Base Layers: Thermal tops and bottoms (merino wool or synthetic).
• Trekking Tops: Light moisture-wicking short and long-sleeve shirts.
• Fleece / Warm Layer: Mid-weight fleece jacket or pullover.
• Insulated Jacket: Down jacket (rated for -10°C to -15°C).
• Outer Shell: Waterproof and windproof jacket and trousers (Gore-Tex or similar).
• Trekking Trousers: Breathable trekking pants (convertible pants optional).
• Accessories: Warm beanie, sun hat, lightweight gloves, heavy insulated gloves/mittens, buff/neck gaiter.

Footwear

• Trekking Boots: Sturdy, broken-in, waterproof high-top hiking boots.
• Camp Shoes: Light trainers or sandals for teahouse evenings.
• Socks: 4–5 pairs of merino wool trekking socks and liner socks.

Personal Equipment

• Daypack: 30L–40L daypack with rain cover (for carrying water, camera, layers, and personal items).
• Main Duffel Bag: Sturdy 80L–100L duffel bag (carried by porters; max weight 10–12 kg).
• Sleeping Bag: 4-season sleeping bag (rated to -15°C).
• Trekking Gear: Adjustable trekking poles, headlamp with extra batteries, UV sunglasses (Category 3/4), 2x 1L water bottles or insulated flask, microspikes/crampons for Cho La Pass.

Health & Electronics

• Personal first-aid kit, blister plasters, personal medications, Diamondox (if prescribed).
• Sunscreen (SPF 50+), lip balm with SPF, hand sanitiser, wet wipes.
• Power bank (10,000–20,000 mAh), spare camera batteries, universal adapter.

• Hand Hygiene: Wash hands frequently with soap or use alcohol-based hand sanitiser before meals and after using toilets.
• Safe Water: Drink only treated or boiled water; avoid untreated tap water.
• Food Safety: Eat hot, freshly cooked meals; avoid unwashed raw vegetables or unpeeled fruit on the trail.
• High-Altitude Hygiene: Toilet facilities become more basic at higher elevations. Carry personal toilet paper, wet wipes, and sanitary disposal bags.
• Sun Protection: High altitudes increase UV exposure. Reapply SPF 50+ sunscreen and wear sunglasses daily.
• Medical Consultations: Consult your doctor or travel health clinic before departure regarding vaccinations and high-altitude medication.

Environmental Responsibility

• Leave No Trace: Carry out all personal non-biodegradable trash (snack wrappers, batteries, hygiene products).
• Reduce Single-Use Plastics: Refill reusable bottles or bladders using water purification tablets or boiled water rather than buying plastic bottles.
• Resource Conservation: Use electricity and hot water sparingly in high-altitude teahouses.
• Trail Preservation: Stay on marked paths to prevent soil erosion and avoid disturbing wildlife.

Responsible Tourism

• Cultural Respect: Dress modestly when passing through local villages and monasteries.
• Support Local Economy: Purchase local handicrafts and services directly from village vendors.
• Fair Staff Treatment: We ensure fair wages, proper insurance, warm clothing, and weight limits for all our guides and porters. Treat all trekking crew with respect.

• National Language: Nepali is the official language across Nepal.
• Local Language: Sherpa is spoken widely among indigenous communities in the Khumbu region.
• English Proficiency: English is widely spoken by trekking guides, hotel staff, tea-house managers, and merchants along the primary Everest route.
• Useful Expressions:
  • Namaste (Nam-as-tay): Hello / I bow to the divine in you.
  • Dhanyabad (Dhan-ya-baad): Thank you.
  • Mero naam... ho: My name is...
  • Tashi Delek: Sherpa / Tibetan blessing and greeting.

The Khumbu region is the ancestral homeland of the Sherpa people and holds deep sacred significance within Tibetan Buddhism.

• Religious Sites: Pass mani stones (carved prayer stones), stupas, and prayer wheels on your left-hand side (clockwise direction).
• Monasteries: Remove shoes and hats before entering monastery halls. Maintain silence and refrain from taking photos where signs forbid it.
• Photography Etiquette: Always ask permission before photographing local residents, monks, or children.
• Attire: Dress modestly. Avoid walking through villages in revealing athletic clothing.
• Environmental Care: Carry out all non-biodegradable trash, avoid plastic bottles, and stay on designated paths to minimize erosion.

Acute Mountain Sickness (AMS) occurs when ascending faster than the human body can adapt to reduced atmospheric oxygen pressure. Fitness levels do not guarantee immunity.

• Early Symptoms: Mild headache, fatigue, lightheadedness, loss of appetite, nausea, or disturbed sleep.
• Severe Warning Signs (HAPE/HACE): Persistent vomiting, extreme breathlessness at rest, loss of physical coordination (ataxia), confusion, or severe chest tightness.
• Prevention Strategies:
  • Pacing: Walk slowly (Bistari) without overexerting yourself.
  • Hydration: Drink 3 to 4 liters of fluid (water, herbal tea, clear soups) daily.
  • Avoid Alcohol: Refrain from consuming alcohol, tobacco, or sleeping pills above 3,000 m.
  • Acclimatisation Days: Utilize built-in rest days at Namche and Dingboche fully.
• Protocol: Report any symptoms to your lead guide immediately. If symptoms worsen, the primary treatment is immediate descent to a lower elevation.

• Duration: 18 days
• Trek Region: Khumbu / Everest Region, Sagarmatha National Park
• Maximum Altitude: 5,545 m / 18,192 ft (Kala Patthar) / 5,360 m (Gokyo Ri)
• Difficulty: Strenuous
• Best Seasons: Spring (March–May) & Autumn (September–November)
• Starting Point: Kathmandu (Fly to Lukla)
• Ending Point: Kathmandu (Fly from Lukla)
• Average Walking Time: 5–8 hours per day
• Accommodation: City Hotels (Kathmandu) & Teahouses/Lodges (Trek)
• Meals: Breakfast in Kathmandu; Breakfast, Lunch & Dinner on trek
• Guide: Yes (Licensed English-speaking guide)
• Porter: Yes (1 porter per 2 trekkers, max allocation 10–12 kg per trekker)
• International Flights: Not included
• Travel Insurance: Not included; traveller to arrange
• Emergency Evacuation: Subject to policy coverage (Client insurance required)