PREPARING FOR YOUR TREK IN THE HIMALAYA

TREKKING GUIDE COMPILED BY JUNIPER OUTDOOR PURSUITS CENTRE

JUNIPER TREKKING GUIDE

The Juniper team has conducted over 50 treks in the Himalaya over the years and in this process introduced hundred’s of of outdoor enthusiasts to the wonderful world of trekking. The intention of putting together the Juniper Trekking Guide was to consolidate answers to commonly asked question which comes up as one prepare’s to go on a trek. It is important to be well prepared as you head up to the mountains and this guide will support that effort.

Thanks for your attention and do enjoy your trek in the Himalaya.

Maninder KohliJuniper Outdoor Pursuits Centrewww.juniperopc.com

CONTENTS

1. Trek Grading

2. Expedition Style Trekking Routine

3. Managing Altitude

4. Trail Management

5. Environment Related Issues

6. Think Positive

7. Safe Drinking Water

8. Anticipating Weather Conditions

9. Reading Up Before a Trek

10. Communication While on the Trek

11. Personal Medical Kit

12. Building Fitness Levels

13. Poop Management

14. Gear Guide

1. TREK GRADING

It is important to be aware of the grading on a trek before signing up. The trek grading is typically based on a variety of factors. Trek’s graded moderate levels can be done by first timer as long as they are able to building their fitness level up to level 3 as described in section 12.

Grading on Trek Key Factors

Easy

Treks in low altitude typically below 3500m

Treks stages of about 3 to 4 hours

Distance on average 5-6 km’s a day

Settled walking trail

Trek duration 3-5 days

Moderate

Treks at altitude typically around 4000m

Treks stages of about 5 to 6 hours

Distance on average 10 km’s a day

Settled walking trail

Trek duration 6-7 days

Could involve a low pass crossing

Difficult

Treks at altitude typically around 4500m

Treks stages of about 7 to 8 hours

Distance on average 15 km’s a day

Partially unsettled walking trail

Trek duration 6-7 days

Could involve a high pass crossing or a peak climb

Demanding

Treks or peak climbs at altitude typically around 5000m plus

Treks stages of about 7 to 8 hours

Distance on average 15 km’s a day

Partially unsettled walking trail with predominately steep incline

Trek duration running to 2 weeks or longer

Could be an exploratory trek with high pass crossing or a peak climb

2. EXPEDITION STYLE TREKKING ROUTINE

This section is a description of the routine on a fully supported trek :

Carry Only Daypack : Participants are only expected to carry a Daypack which contain essential items needed on the trail. All the balance gear is either carried by porters or loaded on animals.

Setting Up Camp: After the afternoon walk we arrive at camp usually between 2-3 pm. The support team will put up the tents, including the kitchen tent and the dining tent and a hot drink and biscuits miraculously appear, and you have time to relax before dinner.

Bathroom Facilities: We normally carry a toilet tent which is set up by the support team who dig a deep hole, and to 'flush' kick some dirt down. For washing, in the warmer areas you are served a bowl of hot water in the morning, otherwise you can ask the sherpas any time at camp. For washing clothes they can also prepare some warm water, or indeed wash clothes for you.

Tents: The tents are spacious for two people and waterproof. Mostly dome tents are used but in some cases the tents are V shaped tents are used. A sponge foam mattress is also provided but you may want to bring your own Thermarest or similar.

Dinner on the Trek : Dinner is a 3 course affair with a light soup first, then a main course of vegetables with carbohydrate: potatoes, noodles, rice, dal and vegetables. Food is mostly vegetarian. Desert is custard or fresh or tinned fruit, sometimes a cake if we can find a good excuse, followed by a choice of hot chocolate, tea or coffee.

Lunch on the Trek: Lunch is normally a packed lunch which is made early morning and is served while on the trail. It is recommended to typically have light vegetarian food on a trek which tens to digest well at altitude.

3. MANAGING ALTITUDE

It is recommended for each participant on a high altitude trek to take precautions as listed below which will greatly assist in limiting the incidence of altitude sickness :

Slow Accent : A slow ascent is one way to prevent altitude sickness. The itinerary for this trek is designed keeping this aspect in mind.

Drink 4 liters of Fluid : Doctors seem to agree that acclimatization is often accompanied by fluid loss, so you need to drink lots of water to remain properly hydrated.

Eat a Carb-Rich Diet : Is key because carbohydrates naturally replace muscle glycogen levels and prevent protein from being burned as energy.” High-carb diets also require less oxygen for metabolism and digestion.

Practicing Pranayam : The yogic breath exercise called pranayam can increase the amount of oxygen in your blood.

Benefits of Gingko : enhances circulation, which means more blood gets to your brain and to your extremities. More blood means more oxygen, which is how some researchers think gingko helps alleviate the affects of thinner air.

Garlic Soup : Is known to be useful for patients with altitude sickness.

Diamox : For those who may have previously have had altitude related issues on previous treks can consider taking 250mg of Diamox once in the morning and once before going to bed. Diamox is also known to assist in helping more comfortably at altitude.

Walk Around After Reaching Camp : It is strongly recommended that once you reach camp and have had a meal and rested to do short walks around the campsite. If you can manage it it is better to gain altitude and then return back to camp. This process assistants the body in acclimatizing.

4. TRAIL MANAGEMENT

While on a trek a large percentage of time is spend walking from camp to camp and the following are general ground rules which have ramifications in several areas :

Safety: The key priority while walking on a trail is on safety. A careless approach to walking can result in an accident.

Rest Breaks: It is common to stop for a breather while climbing hills and take a rest break but it is not recommended to stretch breaks too long as muscles tend to again get stiff.

Steep Sections: It does happen on sections of a trail where the terrain becomes very steep. This creates a higher level of fatigue. In these situations it is recommended to cut down the steepness by taking side steps. This helps in cutting down fatigue and level of breathlessness.

Trail Food : While on the trek three substantial meals are provided apart from afternoon tea it is always prudent to carry snacks and energy bars along. Snacks assist in giving an energy boost while on the trail while walking between camps. It is a good idea to share snacks with both fellow trekkers and the support staff.

5. ENVIRONMENT RELATED ISSUES

As responsible trekker’s who value the environment it is important for all participants to demonstrate a high level of environment consciousness when on the trek. Here are some typical situations:

Clean Campsites: If you find any plastic lying around from previous trekkers please do pick this up and consolidate in a central area to facilitate disposal.

Take Non Biodegradable Waste Down : The support team has been trained to take all non biodegradable waste back to main centers so that waste can be disposed off properly. Please support this practice.

Cleaning Up at a Mountain Stream : In situations where you are using water from a mountain stream to clean up it is important to carry well away from the stream so that soap does not contaminate the water.

6. THINK POSITIVE

Mental preparation is often overlooked by many trekkers who have otherwise prepared well in all other areas. While trekking in the Himalayas is a relatively safe activity and mishaps or problems are usually minor. However, unpleasant things may occur on a long trek. You might have a bout of mild illness, not proper sleep as usual, find the trek pace too fast or slow there might be number of things annoying or stressful during some part of your trek. Before you leave for adventure trekking, think about the journey as more than just a quest to reach a destination. Try to imagine your trip as an opportunity to experience whatever happens as an essential part of the journey. You should be prepared to find joy and fulfillment in all the moments of your trip, including the less pleasant ones that you had not expected. Preparing to keep a very positive frame of mind throughout your trip and take changes in the trek schedule which may happen due to several circumstances in your stride. This will insure that you are ready to experience all the wonders of the Himalayas at its best.

7. SAFE DRINKING WATER

Water management is an important issues on a trek both in regard to avoiding stomach bugs as well as ensuring proper acclimatization. A few guidelines :

Bottled Water or Mountain River Water : Prior to the start of the trek bottled water may be the only option as water in cities is generally contaminated. If clean water from natural water sources is available it is important to switch immediately as mountain water which contains minerals helps in acclimatization.

Water at Campsites : In the initial part of trek it is generally necessary to treat the water with water purification tablets and boiling as villages may be around. This activity is done by support staff. As you move higher this is no longer necessary.

Water on the Trail: In some sections water is not available and if this is the case it is important to even carry two bottles to see through the day. If water is available on the trail it is better to consult support staff on the source before drinking the water.

8. ANTICIPATING WEATHER CONDITIONS

The website www.mountainforecast.com is one of the best sites to get accurate forecast in the area where you are planning to trek. As a thumb rule plan for weather colder than what you perceive as it is always better to plan for colder weather and be comfortable.

9. READING UP BEFORE A TREK

It is always recommended to read up about the area where you going to trek in. This will ensure that you are better informed and carry interact in a more purposeful fashion with local people who you meet. It is good know a bit about the history of the region, early explorers, high mountains, major rivers and a bit about the religion and cultural practices.

10. COMMUNICATION WHILE ON THE TREK

In the Indian Himalaya as per government regulations Satellite Phone usage remains banned and one generally remains cut of during the time you are on the trek. In a new development seen in the last few years cell phone towers are now cropping up even in very remote areas and increasingly one is able to pick up a signal even when high in the mountains.

11. PERSONAL MEDICAL KIT

The Trip Leader will normally carry a medical kit which typically contains all typical situations which can take place on a trek. It is always better to keep a a small personal medical kit which contains medicines which you could be using on a regular basis as well as medicines which you are comfortable with. If you are planning on using Diomox on the trek please carry this as part of your personal medical kit.

12. BUILDING FITNESS LEVELS

Though physical fitness is an important part of any outdoor activity, you do not need to be an athletes or marathon runner to enjoy the trekking in the Himalaya. Most people of good fitness for their age can complete our trek. Most first-time trekkers are concerned that they won't keep up, but soon discover that a steady pace will have them in destination well before they would have expected but the fitter you are, the more you will enjoy it, and you will have enough energy for extra activities.

There are two basic components of preparation - aerobic and strength.

Aerobic conditioning is important primarily because you will trekking in thinner  air, up to 40% less than at sea level. With good aerobic conditioning you will be able to better metabolize whatever oxygen is available to you.  You should plan on doing at least one hour of aerobic 3 to 4 times per week for 1 month or more before the trek. Walking, jogging, cycling, hiking are some of the excellent forms of exercise, so long as you are strengthening leg muscles and building stamina. When following an exercise schedule it is important to use weekend for a LONG run/ walk which should ideally be at least 10 km’s long.

Rather than have long, gradually ascending trails most Himalayan trails point almost directly up, requiring a lot more effort, and especially when descending, a lot more concentration. Most of the people think that the biggest challenge while trekking on High Mountain is going up but it is while descending that creates the most problems. Tai Chi could be an excellent trek preparation exercise as it focuses not only on strengthening the leg quads muscles but also on technique for well balanced weightless stepping stepping lightly and safely. Yoga specially the breathing exercises are known to also be helpful for building acclimatization.

Muscle groups & Aerobic Efficiency : The most efficient exercise for trekking is exercise that develop the key muscle groups and aerobic fitness at a similar level. The main muscle group that will be used are in the quadriceps (thighs), glutes, hamstrings and calves and the oxygen demand by this muscle groups is high, requiring a good level of aerobic efficiency.

Timescale : Six weeks prior to going on a trek is the right period to step up the fitness routine and you should be able to get more than comfortable on a trek.

Gym or Outdoor’s : Many people arrive on treks having done all their training inside in a gym, and then they wonder why they struggle on the trek. Even on a good treadmill it is very hard to simulate training outside, and the effects are different. For example outside you have air blowing past you, so can regulate your heat and avoid dehydrating. Also you encounter different terrain, even if it is pavements and roads. In the gym you cannot judge your speed well, and it is easy to dehydrate, causing muscle fatigue and lack of motivation. If you are a dedicated gym user, perhaps the best compromise is to only use the gym when there is bad weather outside.

Establishing a Training Schedule : Six weeks before going on a trek it is important to establish a training schedule. The objective is to be in good shape to enjoy the trek as well as acclimatize better to altitude.

Fitness Level : This guide contains fitness and stamina level on a five point scale. These levels of fitness aren't to scare you but assist you to connect your fitness level with the trek rating in terms of difficulty. We have provided examples of treks that fit into each category as well.

Type of Exercises to Consider :

Type of Exercise Benefits

Running good for aerobic & anaerobic fitness though take care with your joints.

Swimming excellent aerobic workout that does not put major stress on joints.

Cycling good for strength & endurance, and useful throughout training

schedules.

Rowing very good for aerobic endurance, stamina, and for muscle capacity

building

Aerobics dependent on type of exercises, this is useful for flexibility & stamina.

Climbing this naturally enhances strength & muscle power, and climbing skills.

Walking useful only if done for a long duration at a brisk pace

General Principle of Training :

General Principles of Training

Details

Flexibility flexibility exercises are important so no muscle damage occurs during

exercise.

Duration the effect of aerobic exercise is optimized in training periods of over 30

minutes.

Targets always push yourself in training, which can be done by setting goals or

targets.

Variety varying the exercise can be beneficial as different muscle groups are

exercised.

Cooling warm down periods prevent cramps and enable the exercised muscles

to cool.

Diet diet is a factor that can assist the training and provide the energy when

needed.

Fitness Level Table

Level Current Status and Recommendation

Goal

1 Have irregular training schedule.

Overweight

Start by doing

day treks at low

altitude

2 Current Status : Have a semi organized training

schedule with limited aerobic activity, weight in check.

Recommendation : Build walking and similar aerobic

activity into schedule. Get comfortable in walking 5 km’s

in an hour during training.

Participate in

treks categorized

as Easy

3 Current Status : Have an organized training schedule

but are still low on aerobic fitness levels.

Recommendation : Start doing brisk walking,

introduce swimming, cycling and jogging in training

schedule. Work towards doing 10 km walk-run

combination in less than 75 minutes every weekend.

Participate in

treks categorized

as Moderate

4 Current Status : Highly comfortable in high aerobic

workout.

Recommendation : Incorporate running in your

schedule ( Running and Jogging are different activities ).

Work towards doing a Half Marathon within 150 minutes.

Ready for a

Demanding

Trek

5 Should have ability to run Half Marathon in less than 120

minutes or participate in 100 km mountain biking trip.

Ready for a

mountaineering

expedition

13. POOP MANAGEMENT

While on the trek toilet tents will be provided but there can be a situation where you may need to go to the loo in the woods while on the trail or around camp. If this situation arises the following are the guidelines which will need to be followed strictly by all participants. Juniper would like to thank a trekking enthusiast based in Canada who has written these guidelines ;

HOW TO POOP ON A TREK - The Burial Method

When traveling in a wooded area burial is a common and effective method of poop management. While there is some debate on the topic, it is fairly accepted that burying your poop promotes quick composting, prevents the spread of disease, and preserves the illusion that others aren't pooping all over the forest. While it is considered acceptable by leave no trace campers, it isn't as good as using a toilet tent or packing out your waste which is now a standard practice in many national parks around the world. The following is the recommended process :

1) Choose a location that is 200 feet away from a water source, trail, or campsite. No one wants to see you poop, step in your poop, or contract a waterborne disease from your poop.

2) Dig a Hole : Use a trowel, stick, or rock to dig a cat-hole 6-8 inches deep. This depth is generally considered to promote proper decomposition while keeping your feces out of the reach of animals and other nature enthusiasts. If you miss the hole while doing your business use a stick  Once you've done your business and made sure everything has hit the target use a stick to knock a little dirt onto the poop and mix it around a bit. This expedites the composting process. Then cover the hole with dirt and you are good to go.

3)  Wiping Clean : There are three main ways to clean up:a) The natural method: use leaves, pine cones, a rock, stick, or moss to clean up. Just drop the used item into the cat-hole before you bury it. This is very acceptable from a leave no trace perspective.b) Use water which is the most recommended option.c) Use TP: Burying your toilet paper is less acceptable from a leave no trace perspective but it still a common practice. To do this just use a modest amount of organic, unscented, biodegradable toilet paper. After you've finished its a great idea to clean up with some hand sanitizer. Not burying your TP is not acceptable practice.

14. GEAR GUIDE

• Compiling the gear you bring on a trek has a direct bearing on your performance, health and safety and needs to be looked at seriously.

• This section contains information on 27 items which are normally used on a trek. Please review comments on each of these items.

• It is important to carry all items marked in this gear section with the exception of items marked optional which can carried based on personal preference.

• Good gear tends to be expensive and it is generally recommended to build your gear over the years by buying couple of items every year.

• Gear in India is now easily available at reasonable prices. At the end of the section names of select gear providers has been mentioned.

• Weight management is a very important issue. Remember that a porter will be tasked to carry your gear on a trek and and it is critical to pack light. The maximum weight of your duffel bag should be 12 kg’s.

TREKKING SHOES

1. TREK IN ANKLE HIGH SHOES AND NO KEDS.

2. SHOES SHOULD BE LIGHT AND WATER PROOF.

3. WEAR SHOES IN BEFORE A TREK TO AVOID BLISTERS.

SANDALS

1. GOOD FOR USE AFTER REACHING CAMP OR ON THE CAR RIDE TO TREKKING AREA.

2. CAN BE A BACKUP IF SHOE LEADS TO BLISTERS.

3. FLIP FLOP’S DON'T WORK IN THE MOUNTAINS.

4. MANY TREKKERS ACTUALLY TREK THE FIRST AND LAST DAY IN SANDALS.

SOCKS

1. BADLY FITTING SOCKS CAN CAUSE BLISTERS.

2. GOOD QUALITY SOCKS WITH MILD PADDING ARE RECOMMENDED FOR TREKKING.

3. BEST TO CARRY COUPLE OF REGULAR SOCKS AND ONE WARMER WOOLEN SOCK FOR HIGHER ALTITUDE.

BASE LAYER

1. LAYERING PLAYS AN IMPORTANT ROLE IN INSULATION AND KEEPING WARM IN THE MOUNTAINS.

2. BASE LAYER’S ARE THE BOTTOM MOST LAYER AND COME IN HALF SLEEVES AND FULL SLEEVES.

3. IN THE BEGINNING OF THE TREK AND TOWARDS AN END OF THE TREK THE HALF SLEEVE IS REQUIRED.

4. ONE FULL SLEEVE BASE LAYER IS FINE FOR HIGHER ALTITUDE.

HALF SLEEVE FLEECE

1. A HALF SLEEVE FLEECE JACKET IS MOST USEFUL ON A TREK.

2. WHILE TREKKING HALF SLEEVE FLEECE COMES IN HANDY PROVIDING PROTECTION TO THE CHEST WITHOUT MAKING IT TO WARM TO WALK.

3. A FULL SLEEVE FLEECE CAN BE WORN OVER THE HALF SLEEVE FOR ADDITIONAL WARMTH.

SOFT SHELL

1. WORN NORMALLY ON THE TRAIL.

2. GIVES PROTECTION AGAINST MILD COLD, WIND AND LIGHT RAIN.

3. WHEN WORN OVER THE HALF SLEEVE FLEECE IT PROVIDES LAYERING OPTION.

HARD SHELL

1. SHELL OR WINDPROOF IS REQUIRED ON THE TRAIL AND SHOULD BE PART OF THE DAY PACK.

2. HIGH QUALITY SHELL’S FULFILL THREE BASIC REQUIREMENTS, ARE WIND PROOF, RAINPROOF AND ARE BREATHABLE. ESSENTIAL WHEN THE WEATHER TAKES A TURN.

3. HIGH QUALITY SHELLS WEIGHT ABOUT 500 GRAMS AND CAN BE ONE OF THE EXPENSIVE ITEMS ON THE GEAR LIST.

DOWN JACKET

1. THIS IS THE WARMEST JACKET IN THE GEAR LIST AND WORN AT HIGH ALTITUDE ESSENTIALLY AT CAMP.

2. IN TERMS OF CATEGORIZATION 800 DOWN IS THE GRADE REQUIRED FOR HIGH ALTITUDE.

3. WEIGHT OF THE JACKET SHOULD IDEALLY BE AROUND 500 GRAMS AND HAVE COATING TAKING CARE OF MILD RAIN / SNOW.

4. RECOMMENDED TO HAVE AN ATTACHED HOOD.

T SHIRTS

1. TYPICALLY REQUIRE 3 TO 4 T SHIRTS FOR A WEEK LONG TREK.

2. OF THESE 2 CAN BE HALF SLEEVE AND A COUPLE SHOULD BE FULL SLEEVE .

3. DRY FIT T SHIRTS TEND TO WORK BETTER AND ARE LIGHTER THAN REGULAR COTTON T SHIRTS.

HEAD GEAR

1. A BASE BALL TYPE SUN HAT IS USEFUL WHILE WALKING ON THE TRAIL ON A CLEAR DAY.

2. LARGER FLOPPY HATS ARE ALSO USEFUL FOR PROTECTION FROM SUN AND WIND.

3. FOR CAMP A FLEECE CAP WHICH COVERS THE EARS AND IS WARMER IS ESSENTIAL.

TREKKING PANTS

1. JEANS ARE NOT RECOMMENDED FOR TREKKING.

2. FOR FIRST TIMERS WHO DON’T HAVE TREKKING PANTS CAN GO FOR REGULAR TRACK PANTS.

3. IF POSSIBLE TRACKS PANTS WHICH ARE SLIGHTLY THICKER CAN BE WORN AT HIGHER ALTITUDE.

4. IN SOME SITUATIONS WHERE WEATHER IS COLD TWO TRACK PANTS CAN BE WORN TO GIVE ADDITIONAL WARMTH.

LIGHT TOWEL

1. FOR THE MOUNTAINS THE TOWEL SHOULD BE OF A MEDIUM SIZE.

2. SHOULD ADDITIONALLY BE QUICK DRYING.

GLOVES

1. CRITICAL TO KEEP HANDS WARM IF YOU ARE DOING AN EARLY MORNING START.

2. FLEECE GLOVES ARE LIGHT AND WARM AND RELATIVELY INEXPENSIVE WILL SEE THROUGH MOST SITUATIONS ON A TREK.

3. FOR SNOW CONDITIONS GLOVES MADE WITH NYLON AND POLYESTER MIX TEND TO BE WARMER AND ALSO ARE WATERPROOF.

RAIN PROTECTION

1. A PONCHO IS RELATIVELY INEXPENSIVE AND WORKS WELL WHEN YOU ARE TREKKING IN HEAVY RAIN.

2. THE PONCHO SHOULD IDEALLY THE DAY PACK YOU ARE WEARING AND THE LENGTH SHOULD BE TILL THE KNEES.

SHADES

1. ARE ESSENTIAL WHEN WALKING IN SNOW AND HELP PREVENT SLOW BLINDNESS.

2. REGULAR SHADES ARE SUFFICIENT FOR MOST TREKS AS THEY HELP IN CUTTING UV RAYS.

3. FOR HIGH ALTITUDE TREKS GLASSES WHICH COVER THE SIDE OF THE EYE ARE RECOMMENDED.

WATER BOTTLE

1. STRONGLY RECOMMENDED TO CARRY 2 BOTTLES OF 1 LITER EACH ON THE TREK.

2. SHOULD IDEALLY AVOID REGULAR MINERAL WATER BOTTLES.

HEAD LAMP

1. WHILE A HEADLAMP FREES UP YOUR HANDS IT IS NOT MANDATORY AND A REGULAR TORCH ALSO WORKS.

2. LED LIGHTS WORK BETTER AS THEY USE LESS BATTERY AND DELIVER BRIGHTER LIGHT.

3. THOUGHT NOT MANDATORY FOR THE TENT SOME THUMB SIZE LIGHTS ARE USEFUL WHICH CAN BE CLIPPED ON INSIDE THE TENT.

TOILET KIT

1. SHOULD IDEALLY BE VERY LIGHT AND INCLUDE TOOTH BRUSH, PASTE, COMB, SOAP, SHAMPOO AND TOILET PAPER.

2. WEIGHT CAN BE MANAGED BY GOING IN FOR SMALLER SIZE PRODUCTS FOR EXAMPLE SHAMPOO SACHETS AND SMALL SIZE TOOTH PASTE TUBES.

SKIN & LIP PROTECTION

1. LIP BALM IS ESSENTIAL TO PROTECT LIPS FROM DRYING AND CHAPPING.

2. SUN SCREEN LOTION ( SPF 50+ ) HELPS IN PREVENTING SUN BURNS.

3. BEE WAX IS ALSO A USEFUL PRODUCT TO PROTECT THE FACE FROM SUN BURN.

MEDICAL KIT

1. WHILE THE TREK LEADER CARRIES A MEDICAL KIT THERE IS NO HARM IN CARRYING A SMALL PERSONAL MEDICAL KIT.

2. THE MEDICINES WHICH CAN BE KEPT ARE CROCIN, AVOMINE, AVIL, COMBIFLAM, DISPRIN, NORFLOX, BAND AID, DIGENE AND ANTISEPTIC CREAM.

3. TO MANAGE DEHYDRATION ISSUES GOOD IDEA TO CARRY SMALL SACHETS CONTAINING ESSENTIAL SALTS.

4. FOR HIGH ALTITUDE TREKS ONE CAN CARRY DIAMOX ( 2 TABLETS A DAY STARTING BEFORE DEPARTURE) BUT IT SHOULD BE USED AFTER CONSULTING THE TRIP LEADER.

TREKKING POLES

1. USING TREKKING POLES COMES DOWN TO PERSONAL PREFERENCE.

2. SOME TREKKERS PREFER ONE POLE OTHER TREK WITH ONE POLE IN EACH HAND.

3. CAN BE USEFUL IN NEGOTIATING SLIPPERY TERRAIN.

4. ALSO COME IN HANDY TO REDUCE STRESS ON THE KNEES WHILE DESCENDING.

OPTIONAL

DUFFEL BAG

1. THIS IS WHERE ALL THE GEAR IS PACKED WHICH IS THEN CARRIED BY A PORTER.

2. TYPICAL SIZE OF A DUFFLE SHOULD BE ABOUT 100 LITERS.

3. DUFFEL BAGS MANUFACTURED USING LIGHT WEIGHT MATERIAL WORK BETTER AS THEY HELP CUT DOWN WEIGHT.

4. WHEN PACKED THIS BAG SHOULD NOT WEIGHT MORE THAN 12 KG’S ( EXCLUDING SLEEPING BAG ).

DAYPACK

1. THIS IS THE BAG YOU CARRY THROUGH THE TREK.

2. IDEAL SIZE SHOULD BE BETWEEN 25-30 LITERS.

3. THE DAY PACK SHOULD INCLUDE A SHELL, CAMERA, RAIN GEAR, WATER BOTTLE AND TRAIL FOOD.

4. IT IS IMPORTANT THAT THE DAY PACK HAS ADJUSTABLE STRAPS SO THAT IT SITS HIGH UP ON THE BACK.

HOTEL BAG

1. USEFUL IN SITUATIONS WHERE THE START POINT AND END POINT OF A TREK IS COMMON.

2. CLOTHES NOT NEEDED ON THE TREK CAN BE LEFT IN THIS BAG AT THE HOTEL.

3. THIS HELPS IN KEEPING THE WEIGHT DOWN IN YOUR DUFFEL BAG.

INTERNAL BAGS

1. CLOTHES IN THE DUFFEL BAG CAN GET ALL MIXED UP AND DIFFICULT TO LOCATE.

2. TO BE SUPER ORGANIZED YOU CAN CARRY 4 LIGHT SEE THROUGH BAGS.

3. THE GEAR GETS SEGREGATED IN 4 BAGS AND THIS ALLOWS QUICK ACCESS.

TRAIL FOOD

1. TRAIL FOOD HELPS GIVE A USEFUL BOOST OF ENERGY ON A LONG DAY.

2. DRY FRUIT BASED BARS HAVE A LOW GI INDEX WHICH MEANS THAT THE ENERGY BOOST WORKS LONGER.

3. A GOOD HOME READY IS TO CARRY A MIX OF DRY FRUITS AND USE A PORTION EVERY DAY.

4. TRAIL FOOD HAS REPLACED TRADITIONAL SWEETS AND CHOCOLATES.

OPTIONAL

SLEEPING BAG

1. SLEEPING BAG CAN BE AN EXPENSIVE PURCHASE AND HAS TO BE DONE THOUGHTFULLY.

2. DOWN SLEEPING BAGS ARE VERY EXPENSIVE BUT HAVE BETTER A BETTER WEIGHT WARMTH RATIO THAN POLYFILL.

3. POLYFILL ARE CHEAPER AND DON'T NEED TO MUCH CARE.

4. THE RECOMMENDED COMFORT RATING FOR HIGH ALTITUDE HIMALAYAN TREKS IS - 30 DEGREES CELSIUS.

OPTIONAL

BUYING ADVENTURE GEAR IN INDIA

info@juniperopc.com www.juniperopc.com

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