Reviewed October 2026: This original 11-tip checklist has been updated for current Everest Base Camp preparation and altitude safety. See the practical 12-week EBC training guide, insurance checklist and CDC Yellow Book altitude guidance when planning. Fitness helps with walking but cannot prevent acute mountain sickness.
If you’re an adventurer, you’ve probably always wanted to stand at the foot of the world’s highest peak, Mount Everest. Before embarking on this adventure, you must be physically fit. You should be comfortable walking for several hours on consecutive days over uneven hills. Many EBC days involve around 5–7 hours of walking, and some are longer, depending on the route, elevation, weather and individual pace. You should mentally prepare yourself for mountain life and the challenges you may face during the trek.
Here are some tips for you before going to Everest Base Camp Trek
- Recognize altitude sickness and know when to respond: Altitude illness can affect trekkers even below 3,000m and may become life-threatening. Fitness does not protect against it. Report symptoms to your guide, do not ascend to sleep higher while symptomatic, and arrange urgent descent and medical care for severe or worsening symptoms.
- Pack a nice pair of Trekking shoes: The most important tip is to bring a nice pair of trekking shoes that are comfortable and easy to walk in.
- Buy gear in Kathmandu: In Kathmandu, there are plenty of shops where you can buy trekking equipment such as a stick, a down jacket, and a water bottle. Before departing for Lukla, purchase any necessary equipment in Kathmandu. However, trekking equipment is available at reasonable prices in Lukla and Namche.
- Be prepared for cold and rain: Be prepared for cold weather at high altitudes. Even if it’s a sunny day, bring some warm clothes with you. Carry a rain jacket to avoid getting drenched.
- Stay appropriately hydrated: Drink according to thirst and activity, using safely treated water. Avoid dehydration but do not force excessive fluids in an attempt to prevent altitude illness.
- Be slow and steady: Walk slowly and steadily, especially if you’re going uphill, as you’ll need the energy for a more difficult walk on another day. A measured pace can help manage exertion, but only suitable ascent and sleeping-altitude schedules support acclimatization; going slowly does not make an overly rapid ascent safe.
- Avoid Sun whenever possible: Make sure you have sunblock. At higher altitudes, sunburn is very common. Carry a pair of sunglasses with you, or buy one in Kathmandu. Purchase a cap or hat that makes you feel comfortable.
- Plan some extra days: Because the flight to Lukla may be delayed due to weather, and it may take a few more days to complete your trek, leave buffer days before your international departure, not only before the trek. Weather, changes in the departure airport, and flight cancellations can affect the itinerary; no buffer can guarantee you will make every onward connection.
- Medicine and Health Check-up: Before beginning the trek to Everest Base Camp, it is always a good idea to get a thorough health check. It is preferable if you do it in your own country. Bring enough medications in case they are required. Medical services and medicine supplies become limited or unreliable as you climb. Carry your prescribed medicines and personal essentials, and discuss altitude medication and an appropriate first-aid plan with a qualified clinician before travel. Do not self-treat serious altitude symptoms or assume a pharmacy will have what you need.
- Don’t rely on the ATM at Namche Bazar: Carry enough cash with you when you leave Kathmandu for Lukla, as the ATM in Namche Bazar may not be operational.
- Plan your Trek with an experienced Company: Trekking is hard work. It should be done carefully. You will be trekking in rural areas of the Himalayas, choose a registered trekking operator that can explain licensed-guide and applicable TIMS/park-permit requirements, acclimatization stages, porter support, weather contingencies and emergency procedures. Guide support reduces logistical uncertainty but cannot guarantee safety.
