What mental and physical preparation for a humanitarian trek to Everest Base Camp?
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NA
Hi everyone!

New to this forum, I’m planning a pretty big project for 2028. I’m heading to Nepal to do a trek from Kathmandu all the way to Everest Base Camp (a cool 5,300 m 😄). This trek is a bit special because even though I’ll be part of a group, I’m going solo (so far, no problem—I’m used to it). But it’s my first real trek, and it’s also a humanitarian one: once I reach base camp, I’ll stay an extra week to help clean up the waste left by tens of thousands of climbers! Since I’m originally from South America, from two countries that share the Andes, I have a deep respect for mountains—they fascinate me. So Everest… it’s kind of the trip of a lifetime!

So, a little question for those who’ve done treks to Everest before… any tips for good mental preparation (I’m already working on the physical side)?

Thanks in advance for your advice! 🙂
DJ Djalma Globetrotter ·
So a little question for those who have already done treks to climb Everest... what advice would you give me for good mental preparation (I’m already handling the physical prep)?

Hello, I admit I’ve never really thought about that. If your body’s in good shape, your mind should follow... Though, true, mental strength plays a big role when it comes to pushing yourself. But that shouldn’t be an issue unless your fitness level is noticeably lower than the rest of the group. The main challenge of the Everest Base Camp trek is the risk of altitude sickness (AMS), which varies from person to person... What makes this trek unique (compared to others) is that it starts at a certain altitude (2,860m) in Lukla. Most people get there by plane... My advice is to take it easy the first few days (even if you feel in great shape), especially on the second day (from Monjo to Namche Bazar at 3,450m). You can get AMS in Namche Bazar... Anyway, you’ll need an acclimatization day (sleeping at the same altitude) in this town and shouldn’t leave until your headaches are gone. But I assume you’ll have a guide who’ll give you tips. The best mental prep is to set off feeling confident, and good physical training helps a lot with that. How? By walking regularly, quite simply. If possible, in the mountains if you get the chance.
https://www.youtube.com/watch?v=-XCOyB7WStI https://www.youtube.com/watch?v=g2eI67iCbKY
DJ Djalma Globetrotter ·
PS: If you have the time and opportunity, and if you're in great shape, after Base Camp, check out the Gokyo Lakes (via the Cho La Pass). I found these spots even more beautiful than Base Camp and way less crowded with trekkers!
https://www.youtube.com/watch?v=-XCOyB7WStI https://www.youtube.com/watch?v=g2eI67iCbKY
NA Nathou61 ·
Hi Djalma,

Thanks for your reply! I’ve done my research on altitude sickness, and since I’ve already been up to 2,800 m without any issues (I’m Franco-Chilean and, when I get the chance—too rare, unfortunately—I love hiking in the Andes), I’m not too worried. Especially since the trek is very well organized, with a 24-hour acclimatization stop planned in Namche Bazaar, and a professional guide will be there to make sure everyone in the group (I’m doing the trek with a group I’ll meet on-site) is doing okay.

Anyway, I’ll be paying close attention to my body, and the trek organizers are already taking great care of me—even though I haven’t even arrived yet! 😉

Since I live in Normandy, for now, I’m sticking to the gym and coastal hikes, but I’ll be heading back to the cliffs of Étretat, which are pretty steep. You’re right, I should try to plan some short mountain getaways (when work allows)!

But you’re right to mention Acute Mountain Sickness—I know a lot of inexperienced climbers tend to overlook it, and it can be really dangerous! Fortunately, I’ll be staying at base camp for an extra week, which should help with acclimatization, and they can take me back down a bit if needed. 🙂

Have a great afternoon!
DJ Djalma Globetrotter ·
I’ve done my research on altitude sickness, having already gone up to 2,800 m without any issues

The issue isn’t reaching 2,800 m (by plane), but the climb from 2,800 to 3,450 m (Namche) too quickly! Living in Normandy for now, I’m sticking to the gym and coastal hikes Focus on hiking—the gym is just extra...

Luckily, I’ll stay at base camp an extra week, which should help with acclimatization

Once you’re at base camp, no more acclimatization worries!
https://www.youtube.com/watch?v=-XCOyB7WStI https://www.youtube.com/watch?v=g2eI67iCbKY
MA Mathews Globetrotter ·
I’ll try to schedule some short mountain trips whenever work allows!

Hi! In the Alps, there are plenty of spots with significant elevation gain and pretty steep slopes. Contrary to what you might think, hiking in the Alps is still quite physically demanding. You can head to Les Écrins and get close to the Barre des Écrins without needing an ice axe or crampons :)
NA Nathou61 ·
I’ve done my research on altitude sickness, since I’ve already been up to 2,800 m with no issues

The problem isn’t reaching 2,800 m (by plane), but the climb from 2,800 to 3,450 m (Namche) too quickly! Living in Normandy, for now, I’m sticking to the gym and coastal hikes Focus on hiking—the gym is just extra...

Luckily, I’ll stay at base camp an extra week, which should help with acclimatization

Once you’re at base camp, no more acclimatization worries!

Thanks so much—I’ll be careful... I’ve seen that it’s mostly about endurance. I do hikes, but the gym (as a supplement) helps me work on muscle strength and cardio (especially breath control on a treadmill set to mountain mode at a slow pace). I’m also planning to buy an altitude-simulation hypoxia mask to prepare, so I don’t burn out too fast!
NA Nathou61 ·
I’ll try to schedule some short mountain getaways (when work allows it)!

Hi! In the Alps, there are tons of spots with significant elevation and pretty steep slopes. Contrary to what you might think, hiking in the Alps remains quite physically demanding. You can head to Les Écrins and get close to the Barre des Écrins without needing an ice axe or crampons :)

Thanks so much for the recommendation—I’ll try to plan some little hiking vacations in the Alps, depending on my work schedule! :)

Well, for mental prep, I guess it’ll mostly follow physical prep!
DJ Djalma Globetrotter ·
On the Everest Base Camp route, there aren’t many steep slopes (well, according to my memories anyway). No need to go to high altitude beforehand! If you want to do a nice little trek in the summer, of course, try the Tour du Mont Thabor and the summit too (3,150 m, which doesn’t require any special equipment). This area is stunning—you cross a gorgeous narrow valley that’s half French, half Italian. By the way, what month are you planning to do your trek? The best periods are mid-October to mid-November and March to April... but those are also the busiest times! !
https://www.youtube.com/watch?v=-XCOyB7WStI https://www.youtube.com/watch?v=g2eI67iCbKY
NA Nathou61 ·
I'm going from March 28 to April 17, 2028, but everything's already arranged—my spot is locked in, and the Nepalese tour operator has been super attentive to all my requests (they're thrilled about my project). 🙂

I’m also trying to plan a little getaway to Mont Thabor, since it’s been ages since I’ve been in the Alps, and I don’t know that area at all!

The hypoxic mask can simulate altitudes of 3,000–4,000m, and it could be a great tool to better prepare my heart. Even though I played badminton for several years—which is good exercise—I’ve heard that even if the trek isn’t too steep, the gradual altitude can still affect your heart rate. Since I’ve never done a trek like this before, I’d rather stack the odds in my favor.

I’ll be getting a full ECG soon (just for a requested medical check-up), which will give me an idea of how my heart and lungs are doing. In the meantime, I’ll try to do as many hikes as possible around here before heading to Mont Thabor—I’ve got a good week in August, so I’ll try to sort that out quickly!

Thanks again for all the advice, and have a great day!
MA Mathews Globetrotter ·
hi, consider bringing trekking poles if needed. When climbing a slope, it’s like jogging—make sure to regulate your breathing at regular intervals. Breathe in deeply and exhale so your heart can adjust to the effort. To avoid getting out of breath. The poles are useful on descents to distribute your body weight. For ascents, they provide extra support points. As for Mont Thabor, a good training session is to start from Modane and climb toward the Col de la Vallée Etroite—let me know what you think ;)
NA Nathou61 ·
Hi,

I have trekking poles, but since I don’t think they’re designed for the mountains (round tips, mainly for flat roads or maybe the beach), I was planning to buy new ones. 😉

From what I can tell, I should be able to go to Mont Thabor—I’ll check how far the accommodation is from Modane. Thanks so much for the recommendation!

Yes, breath control and pacing your breathing are super important. That’s what I’ve been working on, whether at the gym (which also helps me recover quickly) or on hikes. I really don’t want to end up being carried back down, supported by two Sherpas, on a donkey or yak! 😏

Have a great weekend!
DJ Djalma Globetrotter ·
For the Thabor, I recommend starting from Nevache (several hostels and hotels) towards the narrow valley (a stopover): there are two really nice hostels there, including Les Rois Mages. This valley is stunning. Then, the Thabor hostel and the ascent of Thabor—it’s very well marked and indicated, no problem. After that, continuing the "Tour" varies depending on the number of days you want. There are lots of lakes, it’s gorgeous! Of course, you’ll need to book the hostels along the route... The return to Nevache is via the Clarée Valley.

2 examples:

https://www.altituderando.com/Tour-du-Thabor-et-des-Cerces-au-depart-de-Nevache-5-jours https://www.altituderando.com/Mont-Thabor-en-boucle-au-depart-de-Nevache-4-jours
https://www.youtube.com/watch?v=-XCOyB7WStI https://www.youtube.com/watch?v=g2eI67iCbKY
NA Nathou61 ·
Thanks! I’ll need to look into this a bit more because I might not be going alone, and the person who’d come with me isn’t up for multi-day hikes... Maybe there are day hikes I could do instead? Even if I do two hikes in different spots but come back the same day, it’ll help me get used to walking for several days in a row (I have a sedentary job).

I found accommodation 8 km away, but I can leave the car there to start my hike.

Thanks again for the suggestion—I’ll dig deeper and contact the tourist office. In the meantime, in Normandy, I’ve got plenty of hikes with varying elevation (even small ones) to keep me busy! 🙂

Back to my original post: I get that mental prep will depend a lot on my physical prep—learning to push my limits but also (and especially) to listen to my body.

About altitude sickness, my mom (who recently went up to 4,000 m by bus) told me there’s medication for it. I’ll look into that—it might be good to have in my first-aid kit!

I’ve seen so many documentaries on altitude sickness and how to avoid it that I’m not too worried! What scares me more is the amount of trash I’ll find at base camp....
MA Mathews Globetrotter ·
hi! you can get to Modane by train, so if you’d rather not use a car, that’s an option. As for altitude sickness, you can take Diamox, but please check with your doctor first. And a quick health check-up before you go wouldn’t hurt either.
NA Nathou61 ·
The full check-up is scheduled just before my departure for Nepal, don’t worry. I’m already getting one done for other reasons before heading to the Alps, so I’ll be completely reassured 🙂

Yes, yes, I’ll ask my doctor about the altitude sickness medication—thanks for the name, I’ll note it down to ask him!

I had found accommodation a bit farther away, but I just found one right in Modane and it’s cheaper! The car is mainly because I’m coming from Normandy, and it’s more convenient, especially if I’m traveling with someone. Plus, I won’t be stressed about missing trains 😉
AV Aventure Regular ·
Hello Nathou61, I recommend documenting your journey in the mountains while respecting altitude acclimatization, especially starting from Namche Bazar, where people usually take a day to acclimatize by visiting the surrounding village. If you're taking the classic Everest route, it's better to take another acclimatization day in Dingboche as well. If you want to enjoy a pass and a beautiful lake in the Khumbu region, you can also go via Gokyo Lake, Gokyo Ri, and the Cho La Pass. I think this will help you acclimatize better before reaching Lobuche and Gorak Shep. It’s a really great idea to collect the waste left by expeditions at Everest Base Camp, but to bring it down, you’ll need to either have it carried by yaks or find porters on-site. I truly appreciate your fabulous efforts to keep Everest clean, healthy, and with fresh air. Wishing you all the success with this project—welcome to Nepal, Adventure!!!
NA Nathou61 ·
Hello, thank you so much for your encouragement!

Don’t worry, I’m not going alone—I’ll be with an organized group and a guide, and we’ll have two 24-hour acclimatization periods before reaching base camp. There’s an itinerary; I just need to print it out. 😄

Along the way, I’ll have gifts for the children in the villages we pass through (notebooks and pens). I’ve been told they’ll teach me how to offer them respectfully, following Sherpa traditions.

I love discovering new cultures and traditions!

The organizers told me they’ll handle taking the trash bags down from base camp. All I have to do is bring them and fill them up. Once there, we’ll figure out where to store them so they can be brought back down. I’ll be staying at base camp for a week to collect waste, and I’ll try to gather as much as possible while watching expeditions set off—it’ll be really interesting! 🙂

Sagarmatha fascinates me as much as I respect it, and if I can do something to help keep it this beautiful, then I’m thrilled!
DJ Djalma Globetrotter ·
Don’t forget (for training): - It’s better to walk regularly, even on flat ground (at least 2 or 3 times a week), than to do long distances too sporadically. A short 4- or 5-day itinerant trek with a backpack is a plus. - In Nepal, try to stay within your physical limits for the first 2 or 3 days, even if you feel particularly fit—especially since you’ll be tied to the group’s pace. Don’t push yourself. You should be able to chat comfortably while walking. Watch out—AMS (acute mountain sickness) creeps up sneakily. Never set off in the morning if you have nausea or headaches! The big issue is that when you’re in a group, you don’t want to be a burden, so you keep going when you should really stop for a day. When you’re managing your trek solo or as a couple, you follow your own pace—no time constraints—and can stay an extra day in the same place if needed. If things get really tough, just descend 300 m (in elevation) to recover. Don’t push through. Warning: taking meds like Diamox can temporarily mask AMS symptoms, not to mention the side effects...
https://www.youtube.com/watch?v=-XCOyB7WStI https://www.youtube.com/watch?v=g2eI67iCbKY
CI Citipati Veteran ·
Just so you know, you don’t need to go to the mountains to prepare for a trek in Nepal.

If you have access to a gym, a few hiking trails near your place (I’m sure there are some in Normandy), that’s more than enough.

In terms of preparation (without going to the mountains):

1. Use the stepper at the gym (stair climbing) and the elliptical bike (for cardio). 2. Walk and hike, trying to find hills to get some elevation gain +/-. (From my experience hiking on the Breton/Norman coast, you can easily find significant elevation changes.)

The altitude you’ll find in the Alps won’t compare to what you’ll experience in Nepal (I know what I’m talking about—I live there). AMS (Acute Mountain Sickness) becomes an issue above 3,500m... So no matter how much hiking you do in the Alps, you’ll rarely reach that altitude. I’d recommend focusing on building great cardio (biking, running, races) and practicing carrying a backpack instead.
NA Nathou61 ·
Hello,

Thanks for the tips! I go to a gym with a coach who, knowing about my project, is helping me with muscle strengthening (my hamstrings tend to give out a bit too easily) and a lot of cardio (the stepper will come later—we’re following a personalized, progressive program, but I’ve got the rowing machine, bike, and elliptical, among other things). 🙂

Great idea to go on hikes while gradually adding weight to my backpack to get used to it!

For AMS (acute mountain sickness), I’ll prepare by asking my doctor for advice on medication, but in any case, I’ll be very mindful of the signals. From what I remember, I’ve been up to 3,000m without any issues, but I’ve never gone above 3,500m, so we’ll see—but I’ll be extra careful.

True, Normandy has plenty of hikes with varying elevation gains, so I can train on flat terrain or more winding paths and cliffs to test everything out.

A short week in the Alps would’ve been nice, but I had to cancel. I’ll go next year—even if it’s not the same, it’s still good extra training.

Mentally, I’m preparing alongside the physical training. The goal is to stay disciplined and keep progressing without getting discouraged or impatient! 😇

Have a great day!
NI Nimou74 Veteran ·
Hi Nathalie, I’d say if your mind is ready, your body will follow. Unless you’re in poor health, of course. You’ve definitely got time to prepare, and you’ll be in a group without having to worry about logistics, plus you won’t be alone since you’re traveling with others. So, if it helps, I’ll share my experience and feelings... Nepal isn’t new to me—I go there regularly, in fact, I’m heading back in November. I’m 66, so not exactly young anymore... I’m not a big athlete, just to be clear. I go to the gym regularly and live in the Paris area... Most of my treks are with my husband (who’s even older than me!), and I’ve only done one with a porter. This autumn, I’m returning to the Khumbu solo with a porter-guide. The trek you’re planning isn’t really difficult. There are a few steep sections (mountains at high altitude ), but honestly, nothing—absolutely nothing—unmanageable, and you won’t be crossing passes, which can be tough depending on the weather. It’s a fairly popular trek with all the logistics that come with it. There are now some comfortable lodges, which helps. Above all, it’s motivation that counts in this kind of "adventure." And... the landscapes are stunning... (you can see lots of photos on my blog)
« Voyager rend modeste. Vous voyez quelle petite place vous occupez dans le monde. » - Gustave Flaubert https://www.myatlas.com/anneclaire95
MA Mariecurry Globetrotter ·
Hi there, I’d add to all the great tips you’ve already been given that you might also consider a preventive course of rhodiola. I suffered from altitude sickness during my first trip to Tibet. I ended up in the hospital in Lhasa—I thought my head was going to explode. The Tibetans then told me about rhodiola, an adaptogenic plant. So I tried it before my second trip. I obviously can’t guarantee it was thanks to this plant that I had no symptoms, but if I had to do it all over again, I’d do exactly the same. 😊 Safe travels and good prep!
CA Camillevibes ·
Hello, I’d add to all the great advice you’ve already been given that you could also try a preventive course of rhodiola. I suffered from altitude sickness during my first trip to Tibet. I ended up in the hospital in Lhasa—I thought my head was going to explode. The Tibetans told me about rhodiola, an adaptogenic plant. So I tried it before my second trip. I obviously can’t guarantee it was thanks to this plant that I had no symptoms, but if I had to do it again, I’d do exactly the same. 😊 Safe travels with your prep!

Hello, Great point about rhodiola—I’d heard about it on the Nepalese side too! 😊 That said, I see it more as a little bonus than a guarantee: the scientific evidence is still limited, but it doesn’t cost much to try, and it clearly worked well for you. What really makes a difference for acute mountain sickness, based on my experience in Nepal and what local guides always say:

Climb slowly: above 3,000 m, avoid gaining more than 300 to 500 m in sleeping altitude per day, with a proper acclimatization day every 1,000 m or so. “Climb high, sleep low”: you can go higher during the day, but descend to sleep a bit lower. Stay hydrated (3 to 4 L per day), avoid alcohol, and don’t push the pace even if you feel fine. The golden rule: at the first sign of worsening symptoms (persistent headache, nausea, dizziness), don’t go any higher and descend. No plant can replace that. And with medical advice, Diamox (acetazolamide) remains the go-to preventive treatment—check with your doctor before you leave.

Your experience in Lhasa is a bit scary—I’m glad your second trip went well! In the end, the most important thing is to listen to your body and not rush to get to the top. Safe travels with your prep! 😊

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