Tips for preparing your body for your challenge, both mentally and physically

When registering for your challenge, please indicate if you have a pre-existing condition and what this condition is. We always recommend you see your doctor and provide them with the itinerary of the trip so they can make an informed recommendation. Four months before your departure we send relevant medical declarations from registered participants to our trip doctors who will also make recommendations as to the ability for a participant to continue with taking on our challenge. If we cancel your spot on a trip because of pre-declared medical reasons, you will always receive a full refund of any fees paid regardless of the time of cancellation. 

What if I have a prexisting health condition?


How fit do I need to be to take on my challenge?











The fitter you are, the more you will enjoy your challenge. It is very difficult for us to provide an exact fitness-training program as it very much depends upon your personal preferences. Any fitness training should incorporate the following:

Aerobic training: Jogging, walking, cycling, swimming and gym sessions will help to build your general level of fitness. Build up your schedule steadily with it peaking towards the time of your departure. Make sure that you wind down your training a couple of weeks before you travel so that your body has time to rest in preparation for your trek. 
Strength training: Weights are a good way to build strength in your legs, which will help you on the tough days of your challenge. If you are a member of a gym then ask an instructor to help devise a program for you. 
Flexibility: This can be improved by a program of stretching exercises which will help you avoid any small injuries. For something different, try Pilates or Yoga classes. Stretching in the morning before breakfast is a great way to start your day! 
Anaerobic training: High intensity interval training can really help to increase your strength and stamina. 

Getting a few long walks/hikes in as part of your training program is highly recommended. On these long walks make sure you break in the boots that you will be wearing on your challenge and get used to carrying a full daypack. 

Check out our Top 5 Tips on training for your trek here

On your challenge, washing facilities will be very basic. For the most part you will have a bowl of warm water to wash up with in the morning. 

Please bring eco-friendly traveler's shampoo and soap and use them sparingly. We also recommend bringing biodegradable bath tissue to use throughout the trek.

Generally there will not be toilets between campsites, but please try and use the facilities provided as much as possible. 

What will the washing facilities be like?

Nothing ruins a trek like an upset stomach. In order to avoid becoming ill while you are away, we recommend following these simple steps:

  • Carry hand sanitizer at all times.

  • Be sure to clean your hands before all meal times.

  • Keep an eye on the lids of your water containers. If they fall in the dirt then be sure to clean them with a sterile wipe.

How can I avoid an upset stomach?

You may wish to consider the option of taking Diamox. However, you should speak to your doctor in order to fully understand the pros and cons of taking altitude medication. 


Is there anything I can take for altitude sickness?

How can I adjust my body to the high altitude on my trek?

  • Walk slowly. There is plenty of time within each day's schedule, so there is no need to rush. Your guides will deliberately set a slow pace.

  • Sleep as much as you can. Sleep is an important part of the acclimatization process allowing your body to adjust. Avoid coffee or alcohol and make sure that you have enough layers to be warm at night. Make sure that you have a comfortable sleeping mat and something to use as a pillow.

  • Drink plenty of water. Adequate hydration is essential to allow your body to regulate its chemical balance.

  • Eat small amounts often - even if you don't feel hungry - in order to maintain your energy levels.

  • Follow the advice of your guides. They are experienced professionals, so they know what they’re doing. Feel free to ask any questions and get their advice along the way. Please also follow their advice when it comes to things such as food and medication.

What are the effects of trekking at high altitude?

The most common effect of trekking at high altitudes is a headache. Other mild to severe symptoms can include nausea, lack of appetite, insomnia, vomiting, and low energy levels. 

What should I do if I am feeling unwell on my challenge?

If you are feeling unwell at any point during your challenge, please inform one of the guides straight away - even if you think that is is something minor. 

We want to try and make sure that everyone remains fit and healthy while trekking and even minor ailments can become more severe if not dealt with quickly. 

Always refer to a doctor or travel nurse for advice on medical preparations. You can also refer to the Center for Disease Control website for an overview of what is suggested.

What vaccinations will I need?