How to prepare for a Trek in the Himalayas?

April 6, 2022

abhishek-sohu

A very common question that grips every beginner trekker or even those who have been to some short treks is, how to prepare for a trek? Yet most of them fail to ask this question or get an apt answer.

Trekking has been increasingly confused with a leisure activity, that can be done with little preparation or at least that is what is wrongly believed, in part owing to the popular culture prevalent in the media. Trekking is actually an adventure activity or a rather slow adventure sport, that has certain risks associated, and need adequate preparation to practice.

How to prepare for a trek?

When it comes to preparation for a trek there can be 4 different aspects to it, physical preparation, mental preparation, preparing your gear & preparing a detailed trek plan. While the last one is taken care of by organizers in group treks, if you are not trekking alpine style (self sufficient trekking that requires you to carry all your equipment, food etc), the other three aspects are all very important.

Physical preparation for trekking

Physical preparation for a trek involves engaging in exercises that help build endurance and strength for a trek. It would not require you to hit gym regularly and a few basic exercises combined with persistence, can really help you conquer even really challenging treks.

Running – Running is the gold standard of exercises that you can practice to prepare yourself for a trek. It focuses on all the muscles that you engage during a trek. Furthermore, it really helps develop your lung capacity and improves your heart strength, which are both crucial for any high altitude trek, as the thinning air will require your lungs and heart to overwork constantly.

Start running at least 1 month prior to your trek, covering up-to 15 KM in the first week in 4 or 5 running days and building it up-to 20 to 25 KM in the 4th week in just as many running days.

While swimming and cycling can be good add-on’s too, focus primarily on running.

Cardio– Cardio exercises are aimed at increasing your heart rate and are really great at increasing lung capacity and toning the muscles to improve endurance. Hiking can itself be considered a type of a cardio exercise that involves weight-bearing. Climbing stairs is a very basic cardio exercise that mimics trekking. Add it to your post running schedule and it will really help prepare you for your trek.

Another variation to running that can really help you is to run on slopes, i.e. uphill. If you have a bridge nearby or natural trails with slopes, it can work in your favor considerably. Trail running is a great way to enhance fitness along with coordination while under physical exertion.

Mental preparation for a trek

While physical preparation is important, a considerably important aspect that is overlook when it comes to preparing for a trek is – Preparing Mentally.

Mental preparation is especially very crucial for first time trekkers, and it involves everything including setting expectations, that is knowing a bit about what to expect during a trek, in terms of climatic conditions, sleeping inside a tent, or even how to go for a loo in the outdoors. Trekking involves being out of your comfort zone for an extended duration of time and thus setting the expectations is a really important step towards preparing yourself mentally. Some important but basic points to be aware are –

To be mentally prepared to get uncomfortable
Stay alert about your surroundings at all times
Don’t hesitate to ask for help when in trouble or help someone else out when they are in need

Often first time trekkers fail to inform about any signs of sickness due to hesitation when they see others fairing rather well. This only leads to a situation that worsens over time. It is a big mistake that must be avoided at all times.

Essentials

Clothing

When it comes to clothing learn to understand the concept of Layering – where multiple layers are used based on the weather conditions and pack accordingly

Always use quick dry fabric clothes and avoid cotton fabric, including socks and undergarments
Travel Light and do not pack unnecessary clothes
Avoid bulky clothes such as jeans, heavy sweaters

Other basic amenities to carry

Carry Prescription Medicine & basic medical kit
Carry Snack bars & dried fruits
Use Biodegradable soaps and limit use of toiletries
Avoid Perfumes as they attract insects
Protect your exposed skin from UV rays by either clothes or sunscreen to avoid sunburns

Tip: If you plan to trek regularly, invest in a Hydration bag. It makes drinking water easier & consistent, which can have very positive impact on your pace while trekking, as it helps avoids dehydration.

How to prepare for a Trek in the Himalayas?

How to prepare for a trek?

Physical preparation for trekking

Mental preparation for a trek

Essentials

Clothing

Leave a comment

Related Blogs

Work from Mountains: My Unforgettable Experience with Himalaya Shelter

Why Should We Trek: A Voyage To The Lap Of Nature

Why Should We Choose Pir Panjal Trek?

Why Himalaya Shelter is one of the Best Trekking Companies in India- Trekker's Perspective

Pangarchulla Peak Trek: Your Ultimate Adventure Guide

Valley of Flowers Trek: Explore Fulo Ki Ghati And Scenic Valley Trekking

5 Reasons Why This Famous Trek in Uttarakhand Should be on Yourlist

A Comprehensive Guide to Kedarkantha Trek

Chopta Uttarakhand Trek Guide: Everything You Need to Know for Your Adventure

Nag Tibba Trek Distance and Base Camp: A Trekker’s Guide

Top 10 Lists of Camping Gears: Create a Surreal Camping Journey!

Suru Valley: An Ultimate Guide to the Explorer

Benefits Of Trekking: Evolve with Physical, Mental & Spiritual Journey

The Best Sankri Homestay for your Vacations and Adventure Base Camp

Things Beginners Should Know to Avoid Hiking Mistakes on a Himalayan Trek

The Use of Technology and Innovations in Outdoor Trekking

Eco-friendly Treks and Hikes

Day 4 of Bali Pass Trek: Journey to Ruinsara Lake

Day 3 of Bali Pass Trek: Journey to Waterfall Camp from Seema

Day 2 of the Bali Pass Trek: Journey to Bali Pass from Sankri

Day 1 of the Bali Pass Trek: Arriving in Sankri from Dehradun

Day 5 of Bali Pass Trek: Journey to the Basecamp

Day 6 of Bali Pass: A Chilling Ascent, Summit Triumph, and a Snowy Descent

Last Day of Bali Pass Trek: An Epic Himalayan Adventure in 2024

My first ever Himalayan trek: Day 0 of the Bali Pass, arriving in Dehradun

The Real Life Experience of the Village Sankri in the Uttarakhand Himalayas

The Birth of Himalayas: An Art by Mother Nature

Gaumukh Tapovan: Trek to the Birth Place of The Mother Ganga

Best Places to Visit Around Sankri

Exploring the Majestic Rupin Pass

The Top 5, 8000-meter Peaks: This is every climber’s dream if ever one is dreamed, and I hope it is still dreamable.

The Tale of Legendary Mountaineers: An insight into the lives of Iconic Climbers Edmund Hillary, Tenzing Norgay, Reinhold Messener, Rob Hall, Scott Fischer, and Jon Krakauer.

Treks for Family and Kids: Guide to family-friendly Treks adventurous activities

Ultimate Back-packing guide

Trekking apps: Find trails, satellite images, backpacking, and many more

Trekking A Magical Journey Through Time

Dayara Bugyal Trek: Uttarakhand's Serene Meadow in All Seasons

Garhwal Himalayas Trek: Bali Pass Expedition - Adventure Diary

Gulabi Kantha Trek: Spiritual Journey in Garhwal with Mountain views

Kashmir Great Lakes Trek: Discover Nature's Spectacle

Phulara Ridge Trek: Unexplored Trails from Sankri

Exploring Rupin Pass: A Himalayan Trekking Adventure in India

Essential Tips for Mountain Trekking: Hydration, Rest, Layers, Diet

Brammah Valley: A Trek into Kishtwar National Park of Kashmir

Tarsar Marsar Trek Guide and Experience: Tips for Hiking in Kashmir

The Blissful Nafran Valley Trek Experience – A Trekker's Dream

Tosa Maidan Trek in Kashmir: Explore Meadows, Lakes & Cultural Heritage

A Perfect Trekker Guide For a Memorable Trek

Trekking Adventures in Northeast India

Top 25 Treks in Uttarakhand Starting from Dehradun

Warwan Valley Trek: Kashmir’s Best-Kept Secret Trek

6 Best Day Hike Treks in Kashmir you shouldn’t miss!

Safety measures during a trek

Most famous trekking destinations of India

Top 5 Treks in Uttarakhand

My Dayara Bugyal Trek Experience With Our Chef and Himalaya Shelter

Best winter treks in Uttarakhand

17 Best Monsoon Treks in North India

Kuari Pass Trek: Exploring the horizon

Har Ki Dun: Trekker’s Journal in the Valley of Gods

Best Treks from Gangotri

Places to visit in Nainital

Reasons to choose Phulara Ridge Trek

Trekking Experience with My Family: Srikanth Seshadri

Kedarkantha vs Gulabi Kantha

Kedarkantha Vs Kedarnath Trek

Kedarkantha vs Chopta Chandrashila Trek

Top 5 Summer Treks In Uttarakhand

Best Time to Visit Kedarkantha Peak Trek

Difficulty Factors on the Trek to Kedarkantha Peak

All You Need To Know About Pir Panjal Lakes

Kedarkantha Trek: A Trek That Changed My Life