Standing at the foot of Mount Everest, the world’s tallest peak, is a dream for many adventurers. The journey to Everest Base Camp (EBC) is more than just a trek; it’s a cultural and personal pilgrimage through some of the most breathtaking landscapes on Earth. With snowcapped peaks, welcoming Sherpa villages, and the chance to immerse yourself in the heart of the Himalayas, this is a once-in-a-lifetime experience. But it’s not without its challenges, and preparation is key to making the most of it. This guide to Everest Base Camp will cover everything you need to ensure you are ready.

My own adventure to Everest Base Camp was a mix of awe, physical effort, and cultural discovery. My trek taught me not just about the mountains, but about also about myself. My adventure didn’t quite end as I had hoped thanks to a broken ankle on the last day, but that doesn’t take away from the journey, the camaraderie and the sheer effort that was required to get me that far. I was there to raise money for Street Child, and that I did. So I say: “Mission accomplished!”.

However, I learned much more during my Everest Base Camp Trek. I learned about the importance of responsible travel – avoiding overtourism, supporting local communities, and respecting the fragile environment. This guide reflects that ethos, combining my personal experiences with comprehensive information to help you plan an unforgettable journey.

Whether you’re wondering about the best time to go, how to prepare for the high altitude trek, or how to ensure your trip is sustainable, this guide to Everest Base Camp has got you covered! From navigating the impacts of overtourism to learning about the Sherpa culture, we’ll delve into every detail so you can plan your adventure with confidence and respect for this incredible destination.

Let’s start the journey together.

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What Makes the trek to Everest Base Camp Special?

Trekking to Everest Base Camp is a journey to the heart of the Himalayas, offering more than just the bragging right of standing at the base of the world’s tallest mountain. It’s an unparalleled blend of natural wonders, cultural immersion, and personal challenge.

The trail to Everest Base Camp winds through some of Nepal’s most dramatic landscapes, from dense rhododendron forests to high-altitude deserts framed by jagged snow-capped peaks. Along the way, you’ll encounter iconic landmarks like Namche Bazaar, the bustling Sherpa hub; Tengboche Monastery, where trekkers pause for spiritual respite; and the Khumbu Glacier, a frozen river of ice that leads to the foot of Everest. The natural highlights create a backdrop of staggering beauty, a constant reminder of the power and grandeur of the Himalayas.

But Everest Base Camp isn’t just about the scenery – it’s a cultural journey too. The trail passes through Sherpa villages, where ancient traditions thrive amidst modern trekking infrastructure. You’ll have the chance to experience their legendary hospitality, taste local delicacies like momos and yak butter tea, and perhaps even exchange a few words of gratitude in Nepali. The spiritual energy of the region, with its fluttering prayer flags and intricately carved mani stones, adds a deeply moving dimension to the trek.

In essence, trekking to Everest Base Camp is more than reaching a destination; it’s about the journey itself – a transformative adventure that leaves a lasting imprint on every trekker.

But such a remarkable trek, with its unique blend of natural beauty and cultural richness, also comes with its challenges. And I am not talking about the physical challenges required to complete the trek. I mean the challenges of popularity: Overtourism!

Impacts of Overtourism

As one of the most sought-after trekking destinations in the world, Everest Base Camp has seen a significant rise in visitor numbers over the years. While this popularity has brought economic opportunities to the region, it has also introduced challenges that threaten its delicate balance.

Environmental Strain

Overcrowding on the trails has led to a surge in waste, including discarded gear, plastic bottles, and other debris that strain the fragile ecosystem. The issue of waste management in such a remote region is monumental, and while initiatives like the Sagarmatha Pollution Control Committee (SPCC) are making strides, the challenge persists.

Cultural Impacts

The influx of trekkers has also impacted the traditional Sherpa way of life. While tourism provides income and opportunities, it can also lead to cultural erosion, with younger generations often choosing to work in the trekking industry over preserving traditional practices. However, tourism has also led to improved education and greater opportunities for the residents of the valley. I discuss the pros and cons of overtourism in my “Overtourism on Everest” article. If you are interested in the nuances then I recommend you give it a read.

Economic Inequities

Though trekking tourism brings significant revenue, not all members of the local community benefit equally. Much of the profit often goes to large trekking companies or intermediaries based in Kathmandu or abroad, leaving porters, guides, and local teahouse owners with smaller shares of the pie.

That is why I was so happy that Street Child was using Target Himalaya to run the expedition. Target Himalaya is a new local business set up by experienced guides who want to make a greater difference in the local communities. Not only do they passionately support female guides (more on that below), but they also choose to support family-run businesses and local tea houses. They also chose less popular routes, which means not only did we leave the hordes of tourists behind, but we also supported communities where trade is much lower.

How Trekkers Can Make a Positive Impact

The good news is that as a trekker, you have the power to contribute positively to the region. Start by choosing operators that uphold ethical and sustainable practices. Support local businesses by staying in family-run teahouses, hiring local guides and porters, and purchasing goods from the villages you visit. You should also look to minimising your waste by carrying a reusable water bottle with a filter, or using purification tablets to limit the amount of water bottles you buy.

For a deeper dive into the complex issue of overtourism and its effect on Everest Base Camp, be sure to check out my full article here. It explores actionable ways to ensure your journey leaves a positive footprint on this remarkable region.

Planning Your Trek

Embarking on the journey to Everest Base Camp is an adventure of a lifetime, but proper planning is crucial for ensuring a safe, enjoyable, and fulfilling experience. From choosing the right time to trek, understanding the various routes, and securing the necessary permits. My guide to Everest Base Camp will walk you through everything you need to know.

Best Time to Go

Timing your trek is one of the most crucial decisions when planning your trip. The two main trekking seasons are:

• Pre-Monsoon/Spring (March to May): Spring offers moderate temperatures and blooming rhododendrons, painting the trails with vibrant colours. Visibility is generally excellent, making it a favourite time for trekkers to enjoy crystal-clear views of the Himalayas. This is also the season when climbers hope to summit Everest, so Base Camp is a flurry of colourful tents.
• Post-Monsoon/Autumn (September to November): Autumn is the most popular season for trekking to Everest Base Camp. The skies are clear, and the weather is stable, providing ideal conditions for the journey. However, expect more crowded trails due to its popularity. We started our hike on the 12^th of November. This is towards the tail-end of the season so the trails were not that busy. Street Child is organising the same hike again for next year, so why not check it out as a possibility?

The extreme cold and heavy snow make Winter (December to February) too challenging for most. Similarly, the moon season (June to August) is best avoided due to slippery trails and frequent rain.

Routes to Everest Base Camp

Your journey to Everest Base Camp can follow multiple paths, each offering its own unique experiences.

Classic Route via Lukla

The most common route begins with a flight to Lukla, followed by a trek through Phakding, Namche Baazar, Tengboche, and Dingboche. This route offers a blend of natural beauty and cultural immersion, with stops at Sherpa villages, monasteries, and breathtaking viewpoints like Kala Patthar. This also happens to be the busiest route!

Target Himalaya took us on an alternative to this route. After Namche Baazar we split from the route and headed to Khumjung and Phortse before rejoining the main route at Dingboche. This meant that for 3 days we had the trails all to ourselves.

Gokyo Lakes and Cho La Pass

For those seeking a more adventurous alternative, this route adds an extra challenge with the crossing of Cho La Pass and the opportunity to visit the stunning turquoise Gokyo Lakes. It combines the Everest Base Camp trek with some of the most picturesque scenery in the region.

Jiri to Everest Base Camp

For purists and those with more time, the trek from Jiri offers a less crowded and more traditional route following the footsteps of early Everest expeditions. This path is longer and more physically demanding but incredibly rewarding.

Helicopter Trek

For trekkers short on time or seeking a unique experience, a combination of trek and helicopter tours allows you to reach Everest Base Camp and return to Kathmandu in just a few days. I do have concerns about altitude sickness with this approach! An alternative could be to walk to Everest Base Camp and then get a helicopter back, which would save you 3 days of trekking.

Permits and Entry Requirements

Trekking in the Everest region requires permits, which you’ll need to secure before beginning your journey. Because I trekked with an organised tour through Street Child and Target Himalaya, I didn’t need to worry about it, as it was all taken care of by them!

However, if you are planning to complete the trek on your own, you will need the following permits.

• Sagarmatha National Park Entry Permit: This is essential for accessing the Everest region. It can be obtained in Kathmandu or Monjo, near the park entrance.
• Khumbu Pasang Lhamu Rural Municipality Permit: Introduced in recent years, this permit replaces the Trekker’s Information Management System (TIMS) card for the Everest region. It can be purchased in Lukla or at the Nepal Tourism Board office in Kathmandu.
• Gaurishankar Conservation Area Permit (if trekking via Jiri): Trekkers taking the Jiri route must obtain this additional permit.

Permits are relatively easy to obtain, but having a trekking agency or guide can simplify the process and ensure compliance with local regulations. I could not have been happier with Target Himalaya.

The Trekking Experience

Planning your daily itinerary is essential for a successful and enjoyable trek to Everest Base Cam. A well-paced journey allows you to acclimatise, enjoy the stunning landscapes, and immerse yourself in the cultural richness of the region. In this guide to Everest Base Camp, I have included both the most popular route as well as the route that we took.

Traditional Route

Day 1: Arrive in Kathmandu (1,400 m)

• What to expect: Settle into Nepal’s bustling capital city and prepare for your trek. Spend the day exploring the cultural heritage of Kathmandu, including its UNESCO World Heritage Sites. Take a read of “Things to do in Kathmandu” for ideas on how to pass the day. 
• Tip: I personally would arrive a couple of days before. What if your luggage doesn’t make it? You’ll have nothing for the hike! Give yourself some breathing space in case things don’t go to plan! Plus, there is plenty to do in Kathmandu to keep you entertained.

Day 2: Fly to Lukla (2,840 m) and Trek to Phakding (2,610 m)

• Flight duration: 30-40 minutes
• Trekking duration: 4-5 hours
• Highlights: I suppose one highlight is surviving the world’s most dangerous airport! Fear not, the pilots know what they are doing! And the flight is incredibly scenic! As far as the walk is concerned, it is a nice introduction to the region. You’ll trek through Sherpa villages, crossing suspension bridges adorned with prayer flags without needing to tackle any notable uphills.
• Tip: Flights to Lukla are weather-dependent, so be prepared for potential delays.

Day 3: Phakding (2,610 m) to Namche Bazaar (3,440 m)

• Trekking Duration: 7-8 hours
• Highlights: The trail leads you alongside the Dudh Koshi River, crossing suspension bridges and ascending steeply to Namche Bazaar, the bustling heart of the Khumbu region.
• Acclimatisation: This is your first significant altitude gain. Walk slowly and stay hydrated to adjust.
• Special: Because our trek was organised by Street Child, we got to break up the day with a visit to a local school to meet some of the beneficiaries of the money we had raised.

Day 4: Acclimatisation Day in Namche Baazar

• What to do: Spend the day exploring Namche. Visit the Sherpa Museum, hike to Everest View Hotel (3,962m) for your first glimpse of Mount Everest, or wander the local markets.
• Why it’s important: This rest day helps your body adapt to the increasing altitude, reducing the risk of altitude sickness. To feel the benefits, you should hike high and then return to sleep low.

Day 5: Namche Baazar (3,400 m) to Tengboche (3,860 m)

• Trekking Duration: 6-7 hours
• Highlights: Trek through rhododendron forests and past yak pastures to Tengboche. The Tengboche Monastery, the largest in the Khumbu region, is a spiritual highlight with stunning views of Everest, Lhotse, and Ama Dablan.

Day 6: Tengboche (3,860 m) to Dingboche (4,410 m)

• Trekking Duration: 6-7 hours
• Highlights: The trail descends to Debuche before ascending through the Imja Valley. You’ll pass through quaint villages and enjoy spectacular views of mountains like Ama Dablam.

Day 7: Acclimatisation Day in Dingboche

• What to do: We were given 2 options, take a short hike to around 4,700 metres, or hike to Nangkartshang (5,080). The hike might be short, but it was BRUTAL! It is relentlessly steep. But the higher you go, the greater the benefit!

Day 8: Dingboche (4,410 m) to Lobuche (4,940 m)

• Trekking Duration: 6-7 hours
• Highlights: Walk through glacial moraines and ascend steep trails. Along the way, pay your respects at the Thukla Pass Memorials, which honour climbers who have lost their lives on Everest.

Day 9: Lobuche to Gorak Shep (5,170 m) and Everest Base Camp (5,364 m) and then back to Gorak Shep

• Trekking Duration: 9-10 hours
• Highlights: Today is the pinnacle of your journey as you reach Everest Base Camp. I’m not going to lie. There are much more awe-inspiring views elsewhere on the hike! But it’s still a pretty incredible experience.
• Tip: Don’t underestimate the section between Gorak Shep and Everest Base Camp. It’s a tricky section with some pretty exposed areas. Walk with care!

Day 10: Gorak Shep (5,170) to Kala Patthar (5,545 m) and Pheriche (4,280 m)

Trekking duration: 8-9 hours

Highlights: Begin with an early morning hike to Kala Patthar for sunrise views over Everest and the surrounding peaks. I will admit to being too full of flu to attempt this, so I decided to skip it. Afterwards, retrace your steps, stopping at Pheriche for the night.

Day 11: Pheriche (4,280 m) to Namche Baazar (3,400 m)

• Trekking duration: 6-7 hours
• Highlights: Retrace your steps through familiar trails, or in our case, explore trails not yet discovered! Check out below the alternative route we used on the way up. Enjoy a drink in the highest Irish Pub in the world when you get into Namche.
• Lowlights: There was a surprising amount of uphill on this day! I thought we were done with uphill when we made it to Base Camp!

Day 12: Namche Baazar (3,400 m) to Lukla (2,840 m)

• Trekking duration: 6-8 hours
• Highlights: Complete your trek with a long descent (and quite a bit of ascent still) to Lukla. Take time to celebrate your achievement with your trekking group.
• Lowlights: This is the day I broke my ankle. After walking for 4 kilometres on it, I gave in and rode a pony for the final 18 km to Lukla.

Day 13: Fly Back to Kathmandu

• Flight duration: 30-40 minutes
• Time waiting for flight: 1 to 7 hours. The flights don’t exactly have a schedule, and if any flights have to be cancelled due to weather the day before, you may have to wait all day at the airport until you know whether your flight is going or not!
• Highlights: Return to Kathmandu and enjoy a well-deserved rest and shower. Explore the city or indulge in a celebratory dinner.

Alternative Route to Everest Base Camp

The above is the standard itinerary that you will find in all guides to Everest Base Camp. I believe the route we took with Target Himalaya was better. Not only did it mean we weren’t constantly retracing our steps on the way back, but we also got to leave the other hikers behind and enjoy the magnitude of the peaks around us in solitude. More importantly, our route also meant we were supporting communities that don’t usually benefit from tourist money in the region.

Alternative Day 4: Namche Baazar (3,400) to Khumjung (3,790 m)

• Trekking duration: 4-5 hours
• Highlights: As part of our acclimatisation hike, we explored the Tenzing Norgay Museum and the Sagarmatha Next Museum, which discusses the challenges with rubbish in the area. We then continued on to the Everest View Hotel (3,962 m) before dropping down into the village of Khumjung. With it being a shorter day, we had the afternoon to explore the village, including a visit to the monastery where we found the skull of a yeti (!) and the most amazing bakery.

Alternative Day 5: Khumjung (3,790 m) to Phortse (3,840 m)

• Trekking duration: 4-5 hours
• Highlights: It was another relatively easy day allowing us to finish at lunch time and therefore giving us the opportunity to explore again. The views were spectacular and I got my best photo of the trip from Phortse. There is also a climbing wall in Phortse which is used to train sherpas so that they are prepared to tackle Mount Everest.

Alternative Day 6: Phortse (3,840 m) to Dingboche (4,410 m)

• Trekking duration: 8-9 hours
• Highlights: Another beautiful day with more views of Everest. We followed a different path all the way into Dingboche, which was our first sight of other tourists after our escapade into the wild.

Alternative Descent

Because we came up a different way it meant that our descent followed a different path, keeping the route interesting with new sights that we had not yet seen. I am so glad that Target Himalaya decided for this alternative route. It certainly made the trek even more spectacular!

A shout to Target Himalaya

I know I’ve mentioned them a couple of times already, but I feel now is the right time to share just how good they were. Not only do they support smaller family-run businesses, but they also promote female guides.

Many companies have female guides because it’s good for PR. Often, these are support guides, but the treks are still run by men. Not at Target Himalaya. Kamala was our lead guide and is working hard to pave the road for other women to enter the industry.

I feel very passionately about empowering women and as such have written a blog dedicate to the role of female guides in the trekking industry. I recommend you read it.

Food, Accommodation, and Facilities on the Everest Base Camp Trek

What to Expect from Meals during the Trek

One of the best things about trekking to Everest Base Camp is the hearty, comforting food you’ll find along the way. While the options are more limited compared to urban areas, the teahouses along the trail serve meals designed to keep you energised for the challenges ahead.

• Typical Meals: Dal Bhat (Nepal’s national dish, consisting of lentils, rice, and vegetables) is a staple and beloved by trekkers for its unlimited servings and nutritious value. You’ll also find momos (dumplings), pasta, soups, fried rice, and even pancakes and porridge for breakfast. As well as the Dal Bhat, I also recommend the Sherpa Soup, which has loads of veggies and pasta in it. The garlic soup is meant to be great for altitude sickness. Luckily, I didn’t need to try it!
• Dietary Restrictions: Most teahouses are accommodating, and vegetarian options are plentiful. In fact, we were recommended to follow a vegetarian diet during the trek to minimise the chance of stomach upsets. Most teahouses can also cater for special dietary needs if you inform them in advance. However, availability does become more limited at higher altitudes, so discuss your requirements with the tour leader in advance.
• Water and Snacks: Boiled and filtered water is typically available for purchase, but many hikers bring purification tablets or filters to save cost. Chocolate bars are also widely available at all altitudes, as are Pringles! I was surprised to find a greater selection of snacks in Namche Bazaar than in my home town in the Cotswolds.

Accommodation Along the Trail

The Everest Base Camp trek is known for its network of teahouses – simple lodges that provide basic amenities for hikers.

• Rooms: Expect twin-sharing rooms with basic bedding. Having said that though, all teahouses provided thick blankets or duvets and decent pillows. I had a sleeping bag malfunction and coped fine with the blankets provided by the teahouses. The higher you go, the simple the accommodation becomes. Don’t expect heating and shared bathrooms are common. Most toilets do not flush and require a scoop and toilet paper is not provided.
• Facilities: Most teahouses have communal dining areas that double as the social hub for trekkers in the evening. Some provide hot showers (for a fee) and WiFi access, though connections can be unreliable at higher elevations. The cost of both showers and WiFi increases the higher you go. As does the cost of toilet paper!

Here are a few things you might want to prepare for!

While teahouses provide essentials, the facilities can vary widely depending on altitude and location.

• Electricity: Charging electronics is possible but usually comes with an extra charge. I recommend bringing two power banks so you can interchange which one you leave charging overnight, allowing you to use the second one to charge your phone while you sleep.
• WiFi: We had WiFi in every teahouse. Good enough for me to keep my socials up to date! At the lower altitudes the cost is around £2 for unlimited WiFi for the duration of your stay. By the time you reach Gorak Shep you will be looking at £6 for 24 hours, although it actually only worked for 3 hours. You may wish to use your journey to Everest Base Camp as the perfect opportunity to embrace a digital detox.
• Bathrooms: Flush toilets become increasingly less common the higher you go, and squat toilets are a possibility. Target Himalaya made sure we had western toilets in all our teahouses, but during the day, we encountered a real mix of toilets. From outhouses with a missing floorboard, to “put a peg on your nose shit-pits”. But there were some nice ones along the way too. Being comfortable with squatting to use the toilet is important. I suppose a She-Wee is also a possibility, although I question how hyenic they really are.
• Showers: Although showers are available, it is generally too cold. The water might be hot, but you will freeze in the time you dry off and get dressed. I had one shower during my trek, and I feel it was my downfall, as sitting with wet hair that evening brought on a marked worsening in my cough, which would ultimately end up seriously compromising my trip! Instead, I recommend bringing a flannel and buying a flask of hot water to wash. I found the “wet wipe washes” didn’t quite cut it (plus they were cold!).
• Toilet Paper: There is no toilet paper available so you need to carry it with you. You can buy paper on route, and although it gets increasingly more expensive, it saves carrying multiple rolls. For reference, I went through 2 ½ rolls. The most expensive roll I bought was £2.30 for a roll.

By embracing the simplicity of teahouse living and appreciating the effort it takes to provide for hikers in such a remote area, you’ll gain a deeper appreciation for this incredible journey.

Preparing for Your Journey

Proper preparation is key to a successful adventure. From packing the right gear to managing the effect of high altitude, every detail matters when tackling this iconic trail. In this section of our Guide to Everest Base Camp, we’ll cover the essentials: what to pack, how to acclimatise safely, budgeting tips, and health precautions you need to take to ensure a memorable and safe journey!

Fitness and Training for Everest Base Camp

If there’s one thing that I’ve learned from trekking to Everest Base Camp, it’s that preparation is everything. While you don’t have to be an elite athlete to complete the trek, a good level of fitness can make the journey far more enjoyable. Think of it as preparing your body to work with altitude, not against it.

Start your training early. Focus on building endurance, strength, and cardio fitness. I was lucky and was able to base myself in the Spanish Pyrenees for the summer. But I also combined regular hikes with strength training under the watchful eye of Sam Keen Personal Training. Sam has got me through many crazy challenges over the year and I am so happy that I can continue working with him remotely while I travel!

Get used to walking for long hours, ideally with a weighted backpack to simulate the conditions you will face on the trek. Stair climbing is another great way to mimic the uphill sections of the trail.

Most importantly, listen to your body. This trek is as much about mental perseverance as physical stamina. Remember, slow and steady wins the race, especially at high altitudes.

If you are looking for a training plan, then Sam Keen has you covered. You can download his plan here.

Packing Essentials

Packing for Everest Base Camp requires a careful balance of carrying essentials while keeping the load manageable. The trek will take you through diverse weather conditions, challenging terrains, and remote areas, so having the right gear is crucial. Here’s a breakdown of what I took, what I wish I hadn’t and what I wish I had!

It is worth noting that the bag you give porters should weight no more than 10 kg and you don’t really want to be carrying any more than 5kg plus water in your daypack.

Clothing

Layering is key to staying comfortable as temperatures can fluctuate dramatically. There was days I was hiking in shorts and t-shirt while at night I was shivering despite having all my clothes on!

• Base layers: Moisture-wicking thermals for added warmth. I carried 1 short sleeve and 2 long sleeves base layers. Although they were smelly by the end I feel this was the right amount.
• Mid-layers: Fleece or insulated jackets for added warmth. I carried two mid layers: a thermal top and a fleece top. I also had a lightweight gillet which I used more than expected.
• Outer layer: A down jacket and a waterproof and windproof shell jacket and pants. I don’t recommend having a down and waterproof in one. More often than not I hiked in only my waterproof shell to protect me from the cold wind, only putting on my down jacket when we stopped.
• Trekking pants: You will want both lightweight and insulated options (or thermals to wear under light trousers). I hiked in shorts for 4 days, so I would recommend hiking trousers that you can zip on and off to give you flexibility without needing to carry multiple pairs.
• Accessories: Hat, gloves, and a buff are essential. I recommend bringing light and heavier gloves. I found my extra warm gloves too warm for hiking, but absolutely necessary when we stopped.

Footwear

• Hiking Boots: Sturdy, waterproof, and well broken-in to avoid blisters.
• Camp shoes: I took sandals, but it was far too cold for them. I wish I’d taken trainers.
• Woollen socks: Bring several pairs for trekking and for warmth.

Gear and Equipment

• Backpack: 40-50 litres, with a rain cover.
• Sleeping Bag: Rated for -20. I will, however, say that I gave up sleeping in mine and instead relied on the blankets provided by the teahouses, which were perfect.
• Trekking poles: To provide stability on uneven terrain. Make sure you train with them back home. Make sure they have loops for your wrists; it will make the experience much less tiresome.
• Headlamp: Essential during power outages and early starts.
• Water Bottle or Hydration System: I had been told my hydration system would become useless as we gained altitude since it would freeze. It only froze on one morning and was only frozen for the first hour. I am so glad I had it, as it made drinking regularly so much easier. I did, however, have a water bottle as backup. Unless you plan on buying plastic water bottles en route, make sure to also pack purification tablets or a filter.

Toiletries and Personal Items

• Travel Sized Toiletries: And don’t forget sunscreen and lip balm! I didn’t apply enough lip balm and mine were destroyed by the time we got down.
• A Basic First Aid Kit: Including blister plasters, pain relief and cold medication! A Khumbu cough is normal, and having something like a Lemsip will really help! You may also want to consider discussing Diamox for the altitude with your doctors.

For more tips on what to pack, including tips for travelling light but prepared, make sure to check out my Everest Base Camp packing list!

Acclimatisation and Altitude Sickness

One of the biggest challenges of trekking to Everest Base Camp isn’t the distance or even the terrain – it’s the altitude. As you ascend higher, the air becomes thinner, making it harder for your body to get the oxygen it needs. That is why acclimatisation is so crucial to a successful hike.

When you’re climbing to 5,364 metres, it’s not just about how fit you are; it’s about giving your body time to adjust. The golden rule? Climb high, sleep low. This means ascending to a higher altitude during the day but returning to a lower one to sleep. This isn’t always possible every day, which is why most itineraries include two acclimatisation days. I’ve met a number of fit people who felt strong and decided to skip one of those days and then struggled a lot later on.

Acclimatisation days aren’t rest days, believe me, the hardest day of our 11 day hike was actually the acclimatisation day in Dingboche. So although you might be tempted to rest that day, don’t! Do yourself a favour and do the hike!

Understanding Altitude Sickness

Altitude sickness, or Acute Mountain Sickness (AMS), can affect anyone, regardless of fitness level. Symptoms often include:

• Headache
• Nausea or loss of appetite
• Fatigue
• Difficulty sleeping

It is important to listen your body and to be honest with your guides as to how you are feeling. If they worse – think persistent vomiting, confusion, or difficulty breathing – descend immediately. AMS can escalate to life-threatening conditions like HAPE (High Altitude Pulmonary Edema) or HACE (High Altitude Cerebral Edema) if ignored.

Tips for Staying Safe at High Altitude

1. Hydrate: Drink at least 3-4 litres of water daily. Dehydration exacerbates altitude sickness.
2. Pace Yourself: This is not a race. Walk slowly and take frequent breaks. Enjoy the scenery! Make the most of your time on the mountain.
3. Eat Well: Fuel your body with carbs – they’re easier to digest and provide energy at altitude.
4. Avoid alcohol and smoking: Both can worsen dehydration and reduce oxygen levels.
5. Consider Diamox: I used Diamoxin as I already knew I was susceptible to AMS, having suffered with it in both Tanzania and Rwanda. It definitely helped. But please consult a doctor before deciding to use it.
6. Know When to Stop: Never push through severe symptoms, and do not do what I did! I walked to the final stage to Everest Base Camp with a raging fever, which put me and the rest of the group at risk. I had to ride a pony back to Gorak Shep. If you are interested in my personal story, read this.

Finally, remember that acclimatisation is a personal journey. Your trekking buddy might breeze through while you feel every meter. That’s OK! Respect your own limits, take it one step at a time, and enjoy the breathtaking scenery along the way.

Budgeting for Your Trek

Costs can vary wildly depending on whether you choose to trek independently, hire a guide and porter, or join an organised group. Since I trekked as part of an organised tour, I have made a note below of the costs I incurred in addition to the tour:

1. Water: ~$1-4 USD per litre, depending on the altitude
2. Charging Electronics: ~$2-5 USD per device
3. Hot Showers: ~ $2-6 USD depending on the alt (I only had one, and if I were to do the trek again, I would not have any!)
4. Toilet paper: ~$1-$4 USD
5. WiFi: ~$2-6 USD
6. Tips: It’s customary to tip guides and porters at the end of the trek. Budget for around 10-15% of their total fee.

How much did I pay?

The trek with Street Child cost £1,700 ($2,140), and I personally think it was worth every penny! You can get cheaper options, but not everything is included on those, and costs can easily creep up on the mountain, so beware!

With Street Child all accommodation, transport, transfers, foods, guides and porters were included. The accommodation, although basic, was good, and everywhere had western toilets. We also went off the beaten path and supported a female guide, which is invaluable to me. And of course, by travelling with Street Child we were supporting the most vulnerable children in Nepal and we got to meet some of the beneficiaries of the fundraising.

So can you get cheaper? Yes. Do I recommend you go cheaper? No!

Check out Street Child’s trek for next year! I promise you, you won’t be disappointed!

Cultural and Scenic Highlights

The trek to Everest Base Camp isn’t just about reaching the world’s most iconic mountain – it’s also a journey through one of the most culturally rich and visually stunning regions in the world. From prayer flags fluttering in the wind to jaw-dropping Himalayan vistas, here are some of the highlights that make this trek so extraordinary.

Namche Bazaar: The Gateway to Everest

Namche Bazaar, at 3,440 metres, is the beating heart of the Khumbu region. This vibrant mountain town is packed with cosy lodges, bustling marketing, and incredible viewpoints. It’s also an important acclimatisation stop where you can enjoy local yak cheese, shop for handmade souvenirs, or take in the panoramic view of Kongde Ri. It is also home to the highest Irish Pub in the world! Pint of Guinness?

The Sherpa Culture

You’ll trek through traditional Sherpa villages like Khunjung and Dingboche, where life revolves around farming, yak herding, and mountaineering. The hospitality of the Sherpa people is unmatched. Don’t miss trying traditional Sherpa stew or chatting with locals about their lives in the Himalayas.

Tengboche Monastery: A Spiritual Oasis

Tucked among the peaks, Tengboche Monastery is one of the most serene stops on the trek. The monastery offers sweeping views of Ama Dablan and a chance to witness Buddhist ceremonies that provide a profound sense of peace. It’s a reminder that this region isn’t just about mountains – it’s deeply spiritual too.

Sagarmatha Next Museum

Near Namche Bazaar, Sagarmatha Next is an innovative centre promoting sustainable tourism and environmental conservation. The centre focuses on waste management in the Everest region, creatively transforming trash into beautiful works of art. It’s a reminder of the environment impact of tourism and the efforts to preserve the pristine beauty of the Himalayas. Visiting Sagarmatha Next is both inspiring and thought-provoking – it shows how small changes can make a big difference in protecting these sacred mountains.

Tenzing Norgay Museum

Located just outside Namche Bazaar, this museum is a tribute to the legendary Tenzing Norgay, who, alongside Sir Edmund Hillary, was the first to summit Mount Everest in 1953. The museum showcases the rich history of mountaineering in the Himalayas, with exhibits on the Sherpa people, their culture, and their incredible contributions to Everest expeditions. It’s a must-visit for anyone looking to understand the legacy of the region and the challenges faced by early climbers.

Sagarmatha National Park

A UNESCO World Heritage Site, this park is home to rare wildlife like snow leopards, red pandas (we saw one!), and Himalayan tahrs. The trail takes you through lush forests, deep river valleys, and rocky moraines. Keep your camera ready – every turn presents a postcard perfect view.

The Everest Viewpoints

• Kala Patthar (5,545 m): Known as the best vantage point to see Moun Everest up close, Kala Patthar is a tough but rewarding climb. Sunrise is nothing sort of mgical, as the golden light hits the Everest Summit.
• Hotel Everest View: This is one of the highest hotels in the world, offering jaw-dropping panoramic views of Everest while you enjoy a cup of tea.

The Prayer Flags and Mani Stones

Throughout the trek, you’ll pass colourful prayer flags strung across mountain passes and intricately carved mani stones. These are not just beautiful decorations – they’re deeply symbolic, representing prayers for peace, compassion, and strength.

Responsible Trekking

Trekking in the Everest region is not just about the physical journey –it’s about respecting the mountains, the environment, and the local communities who call this region home. By following a few simple guidelines, you can ensure your trek leave a positive impact.

Trekking Etiquette

• Yield the Trail: Always give way to yaks, mules, and porters on narrow trails. Step to the uphill side to allow them to pass safely.
• Respect Local Customs: The Everest region is deeply spiritual. Always walk clockwise around mani walls and chortens, and remove your shoes before entering monasteries.
• Minimise the Noise: Keep noise to a minimum, especially in villages and near monasteries. Allow others to enjoy the tranquillity of the mountains.
• Pack In, Pack Out: Take all the waste with you, including plastic bottles and wrappers. Use designated waste bins where available or check out initiatives like Sagarmatha Next that focus on waste management.
• Be Mindful of Photography: Ask for permission before taking photos of locals, especially monks. Do not take photos of children without parents permission and unless you have consent do not use this photos on social media.
• Support Local Businesses: Opt for locally-owned teahouses, guides and porters. This supports community and spreads the economic benefit of tourism.

Learn More About Tourism’s Impact

Tourism in the Everest region brings vital income to local communities, but it also comes with challenges like waste management, resource strain, and overcrowding. To dive deeper into the positive and negative effects of tourism in this area, check out my blog on Overtourism and how we can all contribute to more sustainable travel practices.

My Final Thoughts on the Trek to Everest Base Camp

Reaching Everest Base Camp isn’t just about standing in the shadow of the world’s tallest mountain – it’s about embarking on a journey that transforms you. Along the way, you’ll challenge your limits, connect with the resilient and welcoming Sherpa culture, and immerse yourself in landscapes so breathtaking they seem almost otherworldly.

This trek is as much about the journey as the destination. It’s the quiet moments – watching the sunrise over snow-capped peaks, hearing the distant sound of prayer flags flapping in the wind, or sharing stories with fellow hikers in a cosy teahouse – that make this adventure unforgettable.

The path to Everest Base Camp is both a physical and a mental challenge, but every step is worth it. It is an opportunity to push beyond your comfort zone, deepen your appreciation for nature, and experience a sense of accomplishment unlike any other. Personally, I feel that this trek pushed me like no other challenge ever has. It opened up emotional boxes that I thought I’d thrown away the key to and has brought upon me a new level of transformation and direction for my future.

I read somewhere “once you have walking in the shadow of Everest, you’ll never see the world or yourself in quite the same way again”. Whoever wrote that, was right!