Download - Everest Base Camp
wwwWWTrekcomwwwHumanOutreachProjectorg
Why TrekTrekking traveling long distances on foot through remote areas offers you the opportunity for intimate exploration
each step of your adventure Be in the moment as you take in your surroundings experience the culture learn about
the history plants animals landscape and meet local people on your journey This is why we trek
THE WWTREK TEAM
Dean Cardinale Founder amp Lead Guide
Patrick Reddish Adventure Travel Specialist amp Guide
Ed Chauner Adventure Travel Specialist amp Guide
Geljen Sherpa Nepal Operations Manager
Sarah Pendleton Art Director
DeLacy Healey Guest Relations Manager
Michele McCullough Office Manager Human Outreach Project
Crystal Painter Guest Relations
Anelise Noland Marketing
Brian Sorenson CPA Accountant
Phil Levy MD MPH Medical Advisor
Sean Zimmerman Wall Staff Writer
Sandra Turay Staff Writer
Jay Dash Staff Photographer
I want to personally thank you for signing up with WWTrek for one of our MOUNT EVEREST BASE CAMP Signature Treks
As you prepare yourself physically mentally and spiritually for your adventure rest assured that the WWTrek team is
taking care of all the logistical details surrounding your trek We want you to relax and focus on the important things
in your life leading up to your trip
We have enclosed all of the information and tools necessary to begin preparing for your adventure We have included
preparation tips medical information money tips a gear list and historical and cultural information as well as a
suggested reading list prepared by our friends at Travelerrsquos Bookcase
I can assure you that every member of the WWTrek team including myself is going to be with you every step of the
way As an avid adventurer myself I understand the stresses and excitement that coincide with travel Please feel
free to contact me personally at any time regarding any questions you may have or if you simply want to touch base
about your trek
Above all my team and I truly believe that at the heart of our adventure is your experience We know each guest is
different and has unique desires so please let us make this adventure what yoursquove always dreamed of
Thanks
What We OfferAt WWTrek our international adventures are a first-class guest experience with personalized service every step of
the way Let our team at WWTrek focus on the details and plan a perfect adventure for you whatever your particular
needs may be From pre-departure trip planning and preparation day to day safety amp logistics lodging and meals
entertainment and every detail in between WWTrek has you covered each step of your journey
At the heart of our adventure is your experience we know that every individual has different and unique desires that
make their experience right for them and we at WWTrek strive to exceed the expectations of our guests each and
every day Our itineraries are designed with the experience and comfort of our guests in mind We have developed
each day to balance exploration and relaxation with luxurious comforts throughout
Our relationship to the communities within the international destinations we trek has earned our team respect
abroad We want you to experience the same satisfying relationships we enjoy throughout your adventure Our local
support staff welcomes you and the opportunity to share their home and culture Each adventure also offers the
opportunity to give back to the communities that welcome us through our non-profit Human Outreach Project
Travel with us and yoursquoll see why our guests become our friends and our friends keep coming back
WWTrek Signature AdventuresOur SIGNATURE TREKS offer you an expertly pre-planned itinerary designed to let you experience the best adventure
a particular destination has to offer Scheduled dates and departures for these adventures have already been
planned to optimize your experience taking into consideration seasonal weather and peak tourist season To ensure
personalized service we limit these treksndashmin 8 members max 14 members The trek is guided by a WWTrek
leader who is supported by a highly trained local staff These treks have mixed groups of adventurers and are a great
way to experience high-end service in an exciting group atmosphere while making life-long friends along the way
WWTrek Custom AdventuresOur CUSTOM TREKS are all about you and your specific individual or group needs Whether you choose to charter
and customize any of our international Signature Treks or design your own adventure from scratch our team at
WWTrek is here to meet your adventure travel needs Our local experts will take your small group of friends large
group of co-workers or yourself on a custom adventure on dates of your choosing We will arrange a 100 privately
guided adventure for you so that you can enjoy the WWTrek experience on your own in your own way
YOUR EVEREST EXPERIENCE 9-34 TRIP OVERVIEW 10 DAY TO DAY BRIEF 11 DAILY ITINERARY 12-23 ACCOMMODATIONS AND TRANSPORTATION 24 COMMUNICATION 25 FOOD 26-27 AREA FACTS 28-34
PREPARING FOR EVEREST 35-53 TRAVEL ARRANGEMENTS 36 INSURANCE 37 MONEY TIPS 38-40 GEAR 41-43 PHYSICAL PREPARATION 44-45 COMMONLY ASKED QUESTIONS 46-49 SUGGESTED READING 50-51
MEDICAL AND HEALTH 52-61 A QUICK NOTE FROM OUR MEDICAL ADVISOR 53-55 JET LAG TIPS 56-58 ALTITUDE ACCLIMATIZATION 59-61
HUMAN OUTREACH PROJECT 62-65 HUMAN OUTREACH PROJECT OVERVIEW 63 KILIMANJARO KIDS COMMUNITY 64-65
NOTES 66-70 PRE DEPARTURE CHECKLIST 67 IMPORTANT AND PERSONAL INFORMATION 68 NOTES 69-70 TERMS AND CONDITIONS 71 WWTREK LEADERS 72-73
TABLE OF CONTENTS
TREK An adventurous journey especially one on foot
Everest TrekkingWhether you have 10 days or 17 days to devote to your trek each step amongst the frozen giants of the Himalaya
mountain range will keep you captivated by natural splendor Experience the epitome of mountain adventures by
trekking through the largest mountain range on earth all the while enjoying the simple rich joys the culture and
people of Nepal have to offer
The treks are designed to let you take in all of the Khumbu as you make your way from village to village Paced
appropriately for comfort and acclimatization you will enjoy having tea with local villagers experience the spiritual
culture and local ceremonies and become acquainted with the plants and animals that inhabit various elevations
within the mountain range
The View from Kala Patthar 18300rsquo
10 ograve WORLD WIDE TREKKING
TRIP OVERVIEW
Everest View TrekDate ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche Monastery
Date ______________________________ DAYS 7-8) Return to Lukla
Date ______________________________ DAY 9) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 10) Depart Kathmandu
Everest Base Camp Date ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche
Date ______________________________ DAY 7) Tengboche - Pangboche
Date ______________________________ DAY 8) Pangboche - Pheriche
Date ______________________________ DAY 9) Pheriche Acclimatization day
Date ______________________________ DAY 10) Pheriche ndash Lobuche
Date ______________________________ DAY 11) Lobuche ndash Gorak Shep - EVEREST BASE CAMP 17688rsquo
Date ______________________________ DAY 12) Gorak Shep ndash Kala Patthar 18300rsquondash Lobuche
Date ______________________________ DAY 13) Lobuche ndash Pangboche
Date ______________________________ DAY 14) Pangboche ndash Namche Bazaar
Date ______________________________ DAY 15) Namche Bazaar ndash Lukla
Date ______________________________ DAY 16) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 17) Depart Kathmandu
DAY TO DAY BRIEF
WWTREKCOM ograve 11
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Why TrekTrekking traveling long distances on foot through remote areas offers you the opportunity for intimate exploration
each step of your adventure Be in the moment as you take in your surroundings experience the culture learn about
the history plants animals landscape and meet local people on your journey This is why we trek
THE WWTREK TEAM
Dean Cardinale Founder amp Lead Guide
Patrick Reddish Adventure Travel Specialist amp Guide
Ed Chauner Adventure Travel Specialist amp Guide
Geljen Sherpa Nepal Operations Manager
Sarah Pendleton Art Director
DeLacy Healey Guest Relations Manager
Michele McCullough Office Manager Human Outreach Project
Crystal Painter Guest Relations
Anelise Noland Marketing
Brian Sorenson CPA Accountant
Phil Levy MD MPH Medical Advisor
Sean Zimmerman Wall Staff Writer
Sandra Turay Staff Writer
Jay Dash Staff Photographer
I want to personally thank you for signing up with WWTrek for one of our MOUNT EVEREST BASE CAMP Signature Treks
As you prepare yourself physically mentally and spiritually for your adventure rest assured that the WWTrek team is
taking care of all the logistical details surrounding your trek We want you to relax and focus on the important things
in your life leading up to your trip
We have enclosed all of the information and tools necessary to begin preparing for your adventure We have included
preparation tips medical information money tips a gear list and historical and cultural information as well as a
suggested reading list prepared by our friends at Travelerrsquos Bookcase
I can assure you that every member of the WWTrek team including myself is going to be with you every step of the
way As an avid adventurer myself I understand the stresses and excitement that coincide with travel Please feel
free to contact me personally at any time regarding any questions you may have or if you simply want to touch base
about your trek
Above all my team and I truly believe that at the heart of our adventure is your experience We know each guest is
different and has unique desires so please let us make this adventure what yoursquove always dreamed of
Thanks
What We OfferAt WWTrek our international adventures are a first-class guest experience with personalized service every step of
the way Let our team at WWTrek focus on the details and plan a perfect adventure for you whatever your particular
needs may be From pre-departure trip planning and preparation day to day safety amp logistics lodging and meals
entertainment and every detail in between WWTrek has you covered each step of your journey
At the heart of our adventure is your experience we know that every individual has different and unique desires that
make their experience right for them and we at WWTrek strive to exceed the expectations of our guests each and
every day Our itineraries are designed with the experience and comfort of our guests in mind We have developed
each day to balance exploration and relaxation with luxurious comforts throughout
Our relationship to the communities within the international destinations we trek has earned our team respect
abroad We want you to experience the same satisfying relationships we enjoy throughout your adventure Our local
support staff welcomes you and the opportunity to share their home and culture Each adventure also offers the
opportunity to give back to the communities that welcome us through our non-profit Human Outreach Project
Travel with us and yoursquoll see why our guests become our friends and our friends keep coming back
WWTrek Signature AdventuresOur SIGNATURE TREKS offer you an expertly pre-planned itinerary designed to let you experience the best adventure
a particular destination has to offer Scheduled dates and departures for these adventures have already been
planned to optimize your experience taking into consideration seasonal weather and peak tourist season To ensure
personalized service we limit these treksndashmin 8 members max 14 members The trek is guided by a WWTrek
leader who is supported by a highly trained local staff These treks have mixed groups of adventurers and are a great
way to experience high-end service in an exciting group atmosphere while making life-long friends along the way
WWTrek Custom AdventuresOur CUSTOM TREKS are all about you and your specific individual or group needs Whether you choose to charter
and customize any of our international Signature Treks or design your own adventure from scratch our team at
WWTrek is here to meet your adventure travel needs Our local experts will take your small group of friends large
group of co-workers or yourself on a custom adventure on dates of your choosing We will arrange a 100 privately
guided adventure for you so that you can enjoy the WWTrek experience on your own in your own way
YOUR EVEREST EXPERIENCE 9-34 TRIP OVERVIEW 10 DAY TO DAY BRIEF 11 DAILY ITINERARY 12-23 ACCOMMODATIONS AND TRANSPORTATION 24 COMMUNICATION 25 FOOD 26-27 AREA FACTS 28-34
PREPARING FOR EVEREST 35-53 TRAVEL ARRANGEMENTS 36 INSURANCE 37 MONEY TIPS 38-40 GEAR 41-43 PHYSICAL PREPARATION 44-45 COMMONLY ASKED QUESTIONS 46-49 SUGGESTED READING 50-51
MEDICAL AND HEALTH 52-61 A QUICK NOTE FROM OUR MEDICAL ADVISOR 53-55 JET LAG TIPS 56-58 ALTITUDE ACCLIMATIZATION 59-61
HUMAN OUTREACH PROJECT 62-65 HUMAN OUTREACH PROJECT OVERVIEW 63 KILIMANJARO KIDS COMMUNITY 64-65
NOTES 66-70 PRE DEPARTURE CHECKLIST 67 IMPORTANT AND PERSONAL INFORMATION 68 NOTES 69-70 TERMS AND CONDITIONS 71 WWTREK LEADERS 72-73
TABLE OF CONTENTS
TREK An adventurous journey especially one on foot
Everest TrekkingWhether you have 10 days or 17 days to devote to your trek each step amongst the frozen giants of the Himalaya
mountain range will keep you captivated by natural splendor Experience the epitome of mountain adventures by
trekking through the largest mountain range on earth all the while enjoying the simple rich joys the culture and
people of Nepal have to offer
The treks are designed to let you take in all of the Khumbu as you make your way from village to village Paced
appropriately for comfort and acclimatization you will enjoy having tea with local villagers experience the spiritual
culture and local ceremonies and become acquainted with the plants and animals that inhabit various elevations
within the mountain range
The View from Kala Patthar 18300rsquo
10 ograve WORLD WIDE TREKKING
TRIP OVERVIEW
Everest View TrekDate ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche Monastery
Date ______________________________ DAYS 7-8) Return to Lukla
Date ______________________________ DAY 9) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 10) Depart Kathmandu
Everest Base Camp Date ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche
Date ______________________________ DAY 7) Tengboche - Pangboche
Date ______________________________ DAY 8) Pangboche - Pheriche
Date ______________________________ DAY 9) Pheriche Acclimatization day
Date ______________________________ DAY 10) Pheriche ndash Lobuche
Date ______________________________ DAY 11) Lobuche ndash Gorak Shep - EVEREST BASE CAMP 17688rsquo
Date ______________________________ DAY 12) Gorak Shep ndash Kala Patthar 18300rsquondash Lobuche
Date ______________________________ DAY 13) Lobuche ndash Pangboche
Date ______________________________ DAY 14) Pangboche ndash Namche Bazaar
Date ______________________________ DAY 15) Namche Bazaar ndash Lukla
Date ______________________________ DAY 16) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 17) Depart Kathmandu
DAY TO DAY BRIEF
WWTREKCOM ograve 11
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
THE WWTREK TEAM
Dean Cardinale Founder amp Lead Guide
Patrick Reddish Adventure Travel Specialist amp Guide
Ed Chauner Adventure Travel Specialist amp Guide
Geljen Sherpa Nepal Operations Manager
Sarah Pendleton Art Director
DeLacy Healey Guest Relations Manager
Michele McCullough Office Manager Human Outreach Project
Crystal Painter Guest Relations
Anelise Noland Marketing
Brian Sorenson CPA Accountant
Phil Levy MD MPH Medical Advisor
Sean Zimmerman Wall Staff Writer
Sandra Turay Staff Writer
Jay Dash Staff Photographer
I want to personally thank you for signing up with WWTrek for one of our MOUNT EVEREST BASE CAMP Signature Treks
As you prepare yourself physically mentally and spiritually for your adventure rest assured that the WWTrek team is
taking care of all the logistical details surrounding your trek We want you to relax and focus on the important things
in your life leading up to your trip
We have enclosed all of the information and tools necessary to begin preparing for your adventure We have included
preparation tips medical information money tips a gear list and historical and cultural information as well as a
suggested reading list prepared by our friends at Travelerrsquos Bookcase
I can assure you that every member of the WWTrek team including myself is going to be with you every step of the
way As an avid adventurer myself I understand the stresses and excitement that coincide with travel Please feel
free to contact me personally at any time regarding any questions you may have or if you simply want to touch base
about your trek
Above all my team and I truly believe that at the heart of our adventure is your experience We know each guest is
different and has unique desires so please let us make this adventure what yoursquove always dreamed of
Thanks
What We OfferAt WWTrek our international adventures are a first-class guest experience with personalized service every step of
the way Let our team at WWTrek focus on the details and plan a perfect adventure for you whatever your particular
needs may be From pre-departure trip planning and preparation day to day safety amp logistics lodging and meals
entertainment and every detail in between WWTrek has you covered each step of your journey
At the heart of our adventure is your experience we know that every individual has different and unique desires that
make their experience right for them and we at WWTrek strive to exceed the expectations of our guests each and
every day Our itineraries are designed with the experience and comfort of our guests in mind We have developed
each day to balance exploration and relaxation with luxurious comforts throughout
Our relationship to the communities within the international destinations we trek has earned our team respect
abroad We want you to experience the same satisfying relationships we enjoy throughout your adventure Our local
support staff welcomes you and the opportunity to share their home and culture Each adventure also offers the
opportunity to give back to the communities that welcome us through our non-profit Human Outreach Project
Travel with us and yoursquoll see why our guests become our friends and our friends keep coming back
WWTrek Signature AdventuresOur SIGNATURE TREKS offer you an expertly pre-planned itinerary designed to let you experience the best adventure
a particular destination has to offer Scheduled dates and departures for these adventures have already been
planned to optimize your experience taking into consideration seasonal weather and peak tourist season To ensure
personalized service we limit these treksndashmin 8 members max 14 members The trek is guided by a WWTrek
leader who is supported by a highly trained local staff These treks have mixed groups of adventurers and are a great
way to experience high-end service in an exciting group atmosphere while making life-long friends along the way
WWTrek Custom AdventuresOur CUSTOM TREKS are all about you and your specific individual or group needs Whether you choose to charter
and customize any of our international Signature Treks or design your own adventure from scratch our team at
WWTrek is here to meet your adventure travel needs Our local experts will take your small group of friends large
group of co-workers or yourself on a custom adventure on dates of your choosing We will arrange a 100 privately
guided adventure for you so that you can enjoy the WWTrek experience on your own in your own way
YOUR EVEREST EXPERIENCE 9-34 TRIP OVERVIEW 10 DAY TO DAY BRIEF 11 DAILY ITINERARY 12-23 ACCOMMODATIONS AND TRANSPORTATION 24 COMMUNICATION 25 FOOD 26-27 AREA FACTS 28-34
PREPARING FOR EVEREST 35-53 TRAVEL ARRANGEMENTS 36 INSURANCE 37 MONEY TIPS 38-40 GEAR 41-43 PHYSICAL PREPARATION 44-45 COMMONLY ASKED QUESTIONS 46-49 SUGGESTED READING 50-51
MEDICAL AND HEALTH 52-61 A QUICK NOTE FROM OUR MEDICAL ADVISOR 53-55 JET LAG TIPS 56-58 ALTITUDE ACCLIMATIZATION 59-61
HUMAN OUTREACH PROJECT 62-65 HUMAN OUTREACH PROJECT OVERVIEW 63 KILIMANJARO KIDS COMMUNITY 64-65
NOTES 66-70 PRE DEPARTURE CHECKLIST 67 IMPORTANT AND PERSONAL INFORMATION 68 NOTES 69-70 TERMS AND CONDITIONS 71 WWTREK LEADERS 72-73
TABLE OF CONTENTS
TREK An adventurous journey especially one on foot
Everest TrekkingWhether you have 10 days or 17 days to devote to your trek each step amongst the frozen giants of the Himalaya
mountain range will keep you captivated by natural splendor Experience the epitome of mountain adventures by
trekking through the largest mountain range on earth all the while enjoying the simple rich joys the culture and
people of Nepal have to offer
The treks are designed to let you take in all of the Khumbu as you make your way from village to village Paced
appropriately for comfort and acclimatization you will enjoy having tea with local villagers experience the spiritual
culture and local ceremonies and become acquainted with the plants and animals that inhabit various elevations
within the mountain range
The View from Kala Patthar 18300rsquo
10 ograve WORLD WIDE TREKKING
TRIP OVERVIEW
Everest View TrekDate ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche Monastery
Date ______________________________ DAYS 7-8) Return to Lukla
Date ______________________________ DAY 9) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 10) Depart Kathmandu
Everest Base Camp Date ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche
Date ______________________________ DAY 7) Tengboche - Pangboche
Date ______________________________ DAY 8) Pangboche - Pheriche
Date ______________________________ DAY 9) Pheriche Acclimatization day
Date ______________________________ DAY 10) Pheriche ndash Lobuche
Date ______________________________ DAY 11) Lobuche ndash Gorak Shep - EVEREST BASE CAMP 17688rsquo
Date ______________________________ DAY 12) Gorak Shep ndash Kala Patthar 18300rsquondash Lobuche
Date ______________________________ DAY 13) Lobuche ndash Pangboche
Date ______________________________ DAY 14) Pangboche ndash Namche Bazaar
Date ______________________________ DAY 15) Namche Bazaar ndash Lukla
Date ______________________________ DAY 16) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 17) Depart Kathmandu
DAY TO DAY BRIEF
WWTREKCOM ograve 11
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
I want to personally thank you for signing up with WWTrek for one of our MOUNT EVEREST BASE CAMP Signature Treks
As you prepare yourself physically mentally and spiritually for your adventure rest assured that the WWTrek team is
taking care of all the logistical details surrounding your trek We want you to relax and focus on the important things
in your life leading up to your trip
We have enclosed all of the information and tools necessary to begin preparing for your adventure We have included
preparation tips medical information money tips a gear list and historical and cultural information as well as a
suggested reading list prepared by our friends at Travelerrsquos Bookcase
I can assure you that every member of the WWTrek team including myself is going to be with you every step of the
way As an avid adventurer myself I understand the stresses and excitement that coincide with travel Please feel
free to contact me personally at any time regarding any questions you may have or if you simply want to touch base
about your trek
Above all my team and I truly believe that at the heart of our adventure is your experience We know each guest is
different and has unique desires so please let us make this adventure what yoursquove always dreamed of
Thanks
What We OfferAt WWTrek our international adventures are a first-class guest experience with personalized service every step of
the way Let our team at WWTrek focus on the details and plan a perfect adventure for you whatever your particular
needs may be From pre-departure trip planning and preparation day to day safety amp logistics lodging and meals
entertainment and every detail in between WWTrek has you covered each step of your journey
At the heart of our adventure is your experience we know that every individual has different and unique desires that
make their experience right for them and we at WWTrek strive to exceed the expectations of our guests each and
every day Our itineraries are designed with the experience and comfort of our guests in mind We have developed
each day to balance exploration and relaxation with luxurious comforts throughout
Our relationship to the communities within the international destinations we trek has earned our team respect
abroad We want you to experience the same satisfying relationships we enjoy throughout your adventure Our local
support staff welcomes you and the opportunity to share their home and culture Each adventure also offers the
opportunity to give back to the communities that welcome us through our non-profit Human Outreach Project
Travel with us and yoursquoll see why our guests become our friends and our friends keep coming back
WWTrek Signature AdventuresOur SIGNATURE TREKS offer you an expertly pre-planned itinerary designed to let you experience the best adventure
a particular destination has to offer Scheduled dates and departures for these adventures have already been
planned to optimize your experience taking into consideration seasonal weather and peak tourist season To ensure
personalized service we limit these treksndashmin 8 members max 14 members The trek is guided by a WWTrek
leader who is supported by a highly trained local staff These treks have mixed groups of adventurers and are a great
way to experience high-end service in an exciting group atmosphere while making life-long friends along the way
WWTrek Custom AdventuresOur CUSTOM TREKS are all about you and your specific individual or group needs Whether you choose to charter
and customize any of our international Signature Treks or design your own adventure from scratch our team at
WWTrek is here to meet your adventure travel needs Our local experts will take your small group of friends large
group of co-workers or yourself on a custom adventure on dates of your choosing We will arrange a 100 privately
guided adventure for you so that you can enjoy the WWTrek experience on your own in your own way
YOUR EVEREST EXPERIENCE 9-34 TRIP OVERVIEW 10 DAY TO DAY BRIEF 11 DAILY ITINERARY 12-23 ACCOMMODATIONS AND TRANSPORTATION 24 COMMUNICATION 25 FOOD 26-27 AREA FACTS 28-34
PREPARING FOR EVEREST 35-53 TRAVEL ARRANGEMENTS 36 INSURANCE 37 MONEY TIPS 38-40 GEAR 41-43 PHYSICAL PREPARATION 44-45 COMMONLY ASKED QUESTIONS 46-49 SUGGESTED READING 50-51
MEDICAL AND HEALTH 52-61 A QUICK NOTE FROM OUR MEDICAL ADVISOR 53-55 JET LAG TIPS 56-58 ALTITUDE ACCLIMATIZATION 59-61
HUMAN OUTREACH PROJECT 62-65 HUMAN OUTREACH PROJECT OVERVIEW 63 KILIMANJARO KIDS COMMUNITY 64-65
NOTES 66-70 PRE DEPARTURE CHECKLIST 67 IMPORTANT AND PERSONAL INFORMATION 68 NOTES 69-70 TERMS AND CONDITIONS 71 WWTREK LEADERS 72-73
TABLE OF CONTENTS
TREK An adventurous journey especially one on foot
Everest TrekkingWhether you have 10 days or 17 days to devote to your trek each step amongst the frozen giants of the Himalaya
mountain range will keep you captivated by natural splendor Experience the epitome of mountain adventures by
trekking through the largest mountain range on earth all the while enjoying the simple rich joys the culture and
people of Nepal have to offer
The treks are designed to let you take in all of the Khumbu as you make your way from village to village Paced
appropriately for comfort and acclimatization you will enjoy having tea with local villagers experience the spiritual
culture and local ceremonies and become acquainted with the plants and animals that inhabit various elevations
within the mountain range
The View from Kala Patthar 18300rsquo
10 ograve WORLD WIDE TREKKING
TRIP OVERVIEW
Everest View TrekDate ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche Monastery
Date ______________________________ DAYS 7-8) Return to Lukla
Date ______________________________ DAY 9) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 10) Depart Kathmandu
Everest Base Camp Date ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche
Date ______________________________ DAY 7) Tengboche - Pangboche
Date ______________________________ DAY 8) Pangboche - Pheriche
Date ______________________________ DAY 9) Pheriche Acclimatization day
Date ______________________________ DAY 10) Pheriche ndash Lobuche
Date ______________________________ DAY 11) Lobuche ndash Gorak Shep - EVEREST BASE CAMP 17688rsquo
Date ______________________________ DAY 12) Gorak Shep ndash Kala Patthar 18300rsquondash Lobuche
Date ______________________________ DAY 13) Lobuche ndash Pangboche
Date ______________________________ DAY 14) Pangboche ndash Namche Bazaar
Date ______________________________ DAY 15) Namche Bazaar ndash Lukla
Date ______________________________ DAY 16) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 17) Depart Kathmandu
DAY TO DAY BRIEF
WWTREKCOM ograve 11
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
What We OfferAt WWTrek our international adventures are a first-class guest experience with personalized service every step of
the way Let our team at WWTrek focus on the details and plan a perfect adventure for you whatever your particular
needs may be From pre-departure trip planning and preparation day to day safety amp logistics lodging and meals
entertainment and every detail in between WWTrek has you covered each step of your journey
At the heart of our adventure is your experience we know that every individual has different and unique desires that
make their experience right for them and we at WWTrek strive to exceed the expectations of our guests each and
every day Our itineraries are designed with the experience and comfort of our guests in mind We have developed
each day to balance exploration and relaxation with luxurious comforts throughout
Our relationship to the communities within the international destinations we trek has earned our team respect
abroad We want you to experience the same satisfying relationships we enjoy throughout your adventure Our local
support staff welcomes you and the opportunity to share their home and culture Each adventure also offers the
opportunity to give back to the communities that welcome us through our non-profit Human Outreach Project
Travel with us and yoursquoll see why our guests become our friends and our friends keep coming back
WWTrek Signature AdventuresOur SIGNATURE TREKS offer you an expertly pre-planned itinerary designed to let you experience the best adventure
a particular destination has to offer Scheduled dates and departures for these adventures have already been
planned to optimize your experience taking into consideration seasonal weather and peak tourist season To ensure
personalized service we limit these treksndashmin 8 members max 14 members The trek is guided by a WWTrek
leader who is supported by a highly trained local staff These treks have mixed groups of adventurers and are a great
way to experience high-end service in an exciting group atmosphere while making life-long friends along the way
WWTrek Custom AdventuresOur CUSTOM TREKS are all about you and your specific individual or group needs Whether you choose to charter
and customize any of our international Signature Treks or design your own adventure from scratch our team at
WWTrek is here to meet your adventure travel needs Our local experts will take your small group of friends large
group of co-workers or yourself on a custom adventure on dates of your choosing We will arrange a 100 privately
guided adventure for you so that you can enjoy the WWTrek experience on your own in your own way
YOUR EVEREST EXPERIENCE 9-34 TRIP OVERVIEW 10 DAY TO DAY BRIEF 11 DAILY ITINERARY 12-23 ACCOMMODATIONS AND TRANSPORTATION 24 COMMUNICATION 25 FOOD 26-27 AREA FACTS 28-34
PREPARING FOR EVEREST 35-53 TRAVEL ARRANGEMENTS 36 INSURANCE 37 MONEY TIPS 38-40 GEAR 41-43 PHYSICAL PREPARATION 44-45 COMMONLY ASKED QUESTIONS 46-49 SUGGESTED READING 50-51
MEDICAL AND HEALTH 52-61 A QUICK NOTE FROM OUR MEDICAL ADVISOR 53-55 JET LAG TIPS 56-58 ALTITUDE ACCLIMATIZATION 59-61
HUMAN OUTREACH PROJECT 62-65 HUMAN OUTREACH PROJECT OVERVIEW 63 KILIMANJARO KIDS COMMUNITY 64-65
NOTES 66-70 PRE DEPARTURE CHECKLIST 67 IMPORTANT AND PERSONAL INFORMATION 68 NOTES 69-70 TERMS AND CONDITIONS 71 WWTREK LEADERS 72-73
TABLE OF CONTENTS
TREK An adventurous journey especially one on foot
Everest TrekkingWhether you have 10 days or 17 days to devote to your trek each step amongst the frozen giants of the Himalaya
mountain range will keep you captivated by natural splendor Experience the epitome of mountain adventures by
trekking through the largest mountain range on earth all the while enjoying the simple rich joys the culture and
people of Nepal have to offer
The treks are designed to let you take in all of the Khumbu as you make your way from village to village Paced
appropriately for comfort and acclimatization you will enjoy having tea with local villagers experience the spiritual
culture and local ceremonies and become acquainted with the plants and animals that inhabit various elevations
within the mountain range
The View from Kala Patthar 18300rsquo
10 ograve WORLD WIDE TREKKING
TRIP OVERVIEW
Everest View TrekDate ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche Monastery
Date ______________________________ DAYS 7-8) Return to Lukla
Date ______________________________ DAY 9) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 10) Depart Kathmandu
Everest Base Camp Date ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche
Date ______________________________ DAY 7) Tengboche - Pangboche
Date ______________________________ DAY 8) Pangboche - Pheriche
Date ______________________________ DAY 9) Pheriche Acclimatization day
Date ______________________________ DAY 10) Pheriche ndash Lobuche
Date ______________________________ DAY 11) Lobuche ndash Gorak Shep - EVEREST BASE CAMP 17688rsquo
Date ______________________________ DAY 12) Gorak Shep ndash Kala Patthar 18300rsquondash Lobuche
Date ______________________________ DAY 13) Lobuche ndash Pangboche
Date ______________________________ DAY 14) Pangboche ndash Namche Bazaar
Date ______________________________ DAY 15) Namche Bazaar ndash Lukla
Date ______________________________ DAY 16) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 17) Depart Kathmandu
DAY TO DAY BRIEF
WWTREKCOM ograve 11
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
WWTrek Signature AdventuresOur SIGNATURE TREKS offer you an expertly pre-planned itinerary designed to let you experience the best adventure
a particular destination has to offer Scheduled dates and departures for these adventures have already been
planned to optimize your experience taking into consideration seasonal weather and peak tourist season To ensure
personalized service we limit these treksndashmin 8 members max 14 members The trek is guided by a WWTrek
leader who is supported by a highly trained local staff These treks have mixed groups of adventurers and are a great
way to experience high-end service in an exciting group atmosphere while making life-long friends along the way
WWTrek Custom AdventuresOur CUSTOM TREKS are all about you and your specific individual or group needs Whether you choose to charter
and customize any of our international Signature Treks or design your own adventure from scratch our team at
WWTrek is here to meet your adventure travel needs Our local experts will take your small group of friends large
group of co-workers or yourself on a custom adventure on dates of your choosing We will arrange a 100 privately
guided adventure for you so that you can enjoy the WWTrek experience on your own in your own way
YOUR EVEREST EXPERIENCE 9-34 TRIP OVERVIEW 10 DAY TO DAY BRIEF 11 DAILY ITINERARY 12-23 ACCOMMODATIONS AND TRANSPORTATION 24 COMMUNICATION 25 FOOD 26-27 AREA FACTS 28-34
PREPARING FOR EVEREST 35-53 TRAVEL ARRANGEMENTS 36 INSURANCE 37 MONEY TIPS 38-40 GEAR 41-43 PHYSICAL PREPARATION 44-45 COMMONLY ASKED QUESTIONS 46-49 SUGGESTED READING 50-51
MEDICAL AND HEALTH 52-61 A QUICK NOTE FROM OUR MEDICAL ADVISOR 53-55 JET LAG TIPS 56-58 ALTITUDE ACCLIMATIZATION 59-61
HUMAN OUTREACH PROJECT 62-65 HUMAN OUTREACH PROJECT OVERVIEW 63 KILIMANJARO KIDS COMMUNITY 64-65
NOTES 66-70 PRE DEPARTURE CHECKLIST 67 IMPORTANT AND PERSONAL INFORMATION 68 NOTES 69-70 TERMS AND CONDITIONS 71 WWTREK LEADERS 72-73
TABLE OF CONTENTS
TREK An adventurous journey especially one on foot
Everest TrekkingWhether you have 10 days or 17 days to devote to your trek each step amongst the frozen giants of the Himalaya
mountain range will keep you captivated by natural splendor Experience the epitome of mountain adventures by
trekking through the largest mountain range on earth all the while enjoying the simple rich joys the culture and
people of Nepal have to offer
The treks are designed to let you take in all of the Khumbu as you make your way from village to village Paced
appropriately for comfort and acclimatization you will enjoy having tea with local villagers experience the spiritual
culture and local ceremonies and become acquainted with the plants and animals that inhabit various elevations
within the mountain range
The View from Kala Patthar 18300rsquo
10 ograve WORLD WIDE TREKKING
TRIP OVERVIEW
Everest View TrekDate ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche Monastery
Date ______________________________ DAYS 7-8) Return to Lukla
Date ______________________________ DAY 9) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 10) Depart Kathmandu
Everest Base Camp Date ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche
Date ______________________________ DAY 7) Tengboche - Pangboche
Date ______________________________ DAY 8) Pangboche - Pheriche
Date ______________________________ DAY 9) Pheriche Acclimatization day
Date ______________________________ DAY 10) Pheriche ndash Lobuche
Date ______________________________ DAY 11) Lobuche ndash Gorak Shep - EVEREST BASE CAMP 17688rsquo
Date ______________________________ DAY 12) Gorak Shep ndash Kala Patthar 18300rsquondash Lobuche
Date ______________________________ DAY 13) Lobuche ndash Pangboche
Date ______________________________ DAY 14) Pangboche ndash Namche Bazaar
Date ______________________________ DAY 15) Namche Bazaar ndash Lukla
Date ______________________________ DAY 16) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 17) Depart Kathmandu
DAY TO DAY BRIEF
WWTREKCOM ograve 11
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
YOUR EVEREST EXPERIENCE 9-34 TRIP OVERVIEW 10 DAY TO DAY BRIEF 11 DAILY ITINERARY 12-23 ACCOMMODATIONS AND TRANSPORTATION 24 COMMUNICATION 25 FOOD 26-27 AREA FACTS 28-34
PREPARING FOR EVEREST 35-53 TRAVEL ARRANGEMENTS 36 INSURANCE 37 MONEY TIPS 38-40 GEAR 41-43 PHYSICAL PREPARATION 44-45 COMMONLY ASKED QUESTIONS 46-49 SUGGESTED READING 50-51
MEDICAL AND HEALTH 52-61 A QUICK NOTE FROM OUR MEDICAL ADVISOR 53-55 JET LAG TIPS 56-58 ALTITUDE ACCLIMATIZATION 59-61
HUMAN OUTREACH PROJECT 62-65 HUMAN OUTREACH PROJECT OVERVIEW 63 KILIMANJARO KIDS COMMUNITY 64-65
NOTES 66-70 PRE DEPARTURE CHECKLIST 67 IMPORTANT AND PERSONAL INFORMATION 68 NOTES 69-70 TERMS AND CONDITIONS 71 WWTREK LEADERS 72-73
TABLE OF CONTENTS
TREK An adventurous journey especially one on foot
Everest TrekkingWhether you have 10 days or 17 days to devote to your trek each step amongst the frozen giants of the Himalaya
mountain range will keep you captivated by natural splendor Experience the epitome of mountain adventures by
trekking through the largest mountain range on earth all the while enjoying the simple rich joys the culture and
people of Nepal have to offer
The treks are designed to let you take in all of the Khumbu as you make your way from village to village Paced
appropriately for comfort and acclimatization you will enjoy having tea with local villagers experience the spiritual
culture and local ceremonies and become acquainted with the plants and animals that inhabit various elevations
within the mountain range
The View from Kala Patthar 18300rsquo
10 ograve WORLD WIDE TREKKING
TRIP OVERVIEW
Everest View TrekDate ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche Monastery
Date ______________________________ DAYS 7-8) Return to Lukla
Date ______________________________ DAY 9) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 10) Depart Kathmandu
Everest Base Camp Date ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche
Date ______________________________ DAY 7) Tengboche - Pangboche
Date ______________________________ DAY 8) Pangboche - Pheriche
Date ______________________________ DAY 9) Pheriche Acclimatization day
Date ______________________________ DAY 10) Pheriche ndash Lobuche
Date ______________________________ DAY 11) Lobuche ndash Gorak Shep - EVEREST BASE CAMP 17688rsquo
Date ______________________________ DAY 12) Gorak Shep ndash Kala Patthar 18300rsquondash Lobuche
Date ______________________________ DAY 13) Lobuche ndash Pangboche
Date ______________________________ DAY 14) Pangboche ndash Namche Bazaar
Date ______________________________ DAY 15) Namche Bazaar ndash Lukla
Date ______________________________ DAY 16) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 17) Depart Kathmandu
DAY TO DAY BRIEF
WWTREKCOM ograve 11
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
TREK An adventurous journey especially one on foot
Everest TrekkingWhether you have 10 days or 17 days to devote to your trek each step amongst the frozen giants of the Himalaya
mountain range will keep you captivated by natural splendor Experience the epitome of mountain adventures by
trekking through the largest mountain range on earth all the while enjoying the simple rich joys the culture and
people of Nepal have to offer
The treks are designed to let you take in all of the Khumbu as you make your way from village to village Paced
appropriately for comfort and acclimatization you will enjoy having tea with local villagers experience the spiritual
culture and local ceremonies and become acquainted with the plants and animals that inhabit various elevations
within the mountain range
The View from Kala Patthar 18300rsquo
10 ograve WORLD WIDE TREKKING
TRIP OVERVIEW
Everest View TrekDate ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche Monastery
Date ______________________________ DAYS 7-8) Return to Lukla
Date ______________________________ DAY 9) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 10) Depart Kathmandu
Everest Base Camp Date ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche
Date ______________________________ DAY 7) Tengboche - Pangboche
Date ______________________________ DAY 8) Pangboche - Pheriche
Date ______________________________ DAY 9) Pheriche Acclimatization day
Date ______________________________ DAY 10) Pheriche ndash Lobuche
Date ______________________________ DAY 11) Lobuche ndash Gorak Shep - EVEREST BASE CAMP 17688rsquo
Date ______________________________ DAY 12) Gorak Shep ndash Kala Patthar 18300rsquondash Lobuche
Date ______________________________ DAY 13) Lobuche ndash Pangboche
Date ______________________________ DAY 14) Pangboche ndash Namche Bazaar
Date ______________________________ DAY 15) Namche Bazaar ndash Lukla
Date ______________________________ DAY 16) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 17) Depart Kathmandu
DAY TO DAY BRIEF
WWTREKCOM ograve 11
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Everest TrekkingWhether you have 10 days or 17 days to devote to your trek each step amongst the frozen giants of the Himalaya
mountain range will keep you captivated by natural splendor Experience the epitome of mountain adventures by
trekking through the largest mountain range on earth all the while enjoying the simple rich joys the culture and
people of Nepal have to offer
The treks are designed to let you take in all of the Khumbu as you make your way from village to village Paced
appropriately for comfort and acclimatization you will enjoy having tea with local villagers experience the spiritual
culture and local ceremonies and become acquainted with the plants and animals that inhabit various elevations
within the mountain range
The View from Kala Patthar 18300rsquo
10 ograve WORLD WIDE TREKKING
TRIP OVERVIEW
Everest View TrekDate ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche Monastery
Date ______________________________ DAYS 7-8) Return to Lukla
Date ______________________________ DAY 9) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 10) Depart Kathmandu
Everest Base Camp Date ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche
Date ______________________________ DAY 7) Tengboche - Pangboche
Date ______________________________ DAY 8) Pangboche - Pheriche
Date ______________________________ DAY 9) Pheriche Acclimatization day
Date ______________________________ DAY 10) Pheriche ndash Lobuche
Date ______________________________ DAY 11) Lobuche ndash Gorak Shep - EVEREST BASE CAMP 17688rsquo
Date ______________________________ DAY 12) Gorak Shep ndash Kala Patthar 18300rsquondash Lobuche
Date ______________________________ DAY 13) Lobuche ndash Pangboche
Date ______________________________ DAY 14) Pangboche ndash Namche Bazaar
Date ______________________________ DAY 15) Namche Bazaar ndash Lukla
Date ______________________________ DAY 16) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 17) Depart Kathmandu
DAY TO DAY BRIEF
WWTREKCOM ograve 11
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Everest View TrekDate ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche Monastery
Date ______________________________ DAYS 7-8) Return to Lukla
Date ______________________________ DAY 9) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 10) Depart Kathmandu
Everest Base Camp Date ______________________________ DAY 1) Arrive Kathmandu Nepal Welcome orientation
Date ______________________________ DAY 2) Kathmandu cultural tour gear check
Date ______________________________ DAY 3) Fly to Lukla (30 min flight) Trek to Phakding
Date ______________________________ DAY 4) Phakding ndash Namche Bazaar
Date ______________________________ DAY 5) Namche Bazaar - Kenjoma
Date ______________________________ DAY 6) Kenjoma ndash Tengboche
Date ______________________________ DAY 7) Tengboche - Pangboche
Date ______________________________ DAY 8) Pangboche - Pheriche
Date ______________________________ DAY 9) Pheriche Acclimatization day
Date ______________________________ DAY 10) Pheriche ndash Lobuche
Date ______________________________ DAY 11) Lobuche ndash Gorak Shep - EVEREST BASE CAMP 17688rsquo
Date ______________________________ DAY 12) Gorak Shep ndash Kala Patthar 18300rsquondash Lobuche
Date ______________________________ DAY 13) Lobuche ndash Pangboche
Date ______________________________ DAY 14) Pangboche ndash Namche Bazaar
Date ______________________________ DAY 15) Namche Bazaar ndash Lukla
Date ______________________________ DAY 16) Fly Lukla ndash Kathmandu Celebrate
Date ______________________________ DAY 17) Depart Kathmandu
DAY TO DAY BRIEF
WWTREKCOM ograve 11
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 1 Arrive in Kathmandu NepalAfter you arrive in Nepal and clear customs we will meet you at the airport and bring you to your hotel After check-
in you will have time to get settled and relax if you choose or if you are eager explore Kathmandu before joining
the group for orientation Kathmandu is
an ancient city dating back to 100 BC
Kathmandu Nepalrsquos capital is a hub for
travelers of all sorts With a population of
700000 people it is the center of urban
development in Nepal After the briefing
about your adventure we will have time
to socialize and meet our fellow trekkers
followed by a group dinner We will spend
the night in Kathmandu
Day 2 Kathmandu Cultural TourWe will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal We will then
embark on a day of touring the major temples and sites of Kathmandu We will visit Swayambhunath (ldquoMonkey
Templerdquo) a remarkable stupa encircled by dozens of smaller stupas shrines and fluttering prayer flags We will also
visit the holy Bagmati River (UNESCO World Heritage Site) which is lined with temples and cremation sites The
dayrsquos relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well
as recoup from any jet lag you might
be experiencing We will enjoy lunch at
Mezze Restaurant which overlooks the
former royal palace of the kingdom of
Nepal When we return from the city tour
your WWTrek guide will give a gear demo
and personally check everyonersquos gear
We will also have a pre-trek briefing so we
are ready to start our trek the following
morning We will have dinner and spend
the night in Kathmandu
DAILY ITINERARY
12 ograve WORLD WIDE TREKKING
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
ASCENT 660rsquo
DESCENT 165rsquo
TIME 3 HOURS
DISTANCE 5 MILES
WWTREK STATSLUKLA 9372rsquo
PHAKDING 8613rsquo
Day 3 Kathmandu ndash fly to Lukla ndash PhakdingRising early we will take the early flight from Kathmandu to Lukla As we
fly from Kathmandu our landscape will transform into a bright and colorful
scene in clear mountain air Our spectacular landing strip in Lukla is the
gateway to all expeditions for trekkers and Sherpa people of the Everest
region Here we will meet our porters Sherpa guides and start our trek
It will feel good to stretch your legs as we walk along the ancient paths on
our way downhill to the village of Phakding The trail is full of Buddhist art
many walls carved with Tibetan Buddhist inscriptions prayer flags and small
monasteries We will spend the night in Phakding and enjoy listening to the
sounds of the roaring glacier water of the Dudh Kosi River (River of Milk)
Note If we get an early start
and the group is moving well
we will push on and stay in Monjo
(9300rsquo) to shorten the hiking time
the following day
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 13
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 4 Phakding to Namche BazaarToday we hike along the Dudh Kosi valley to Monjo where we officially enter
Sagarmatha (Everest) National Park a UNESCO World Heritage site In the
afternoon we climb the notorious ldquoNamche Hillrdquo our first real taste for the
ldquohillsrdquo in the Himalayas With some luck our first view of Everest will be
on the way up the hill Mid-afternoon we enter Namche Bazaar where the
views are as astonishing as the people Namche the gateway village to the
Himalayas is a mixture of Tibetan traders tourists from around the world
expedition climbers proud Sherpas monks Nepalese civil servants colorful
costumes and yaks We will spend the night in Namche as well as spend an
extra partial day to acclimate for our journey up the Khumbu Valley
ASCENT 3330rsquo
DESCENT 330rsquo
TIME 6 HOURS
DISTANCE 4 MILES
WWTREK STATSPHAKDING 8613rsquo
NAMCHE BAZAAR 11500rsquo
14 ograve WORLD WIDE TREKKING
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 5 Namche to KenjomaToday after breakfast we take an enjoyable hike to get our first
encompassing views of the Khumbu Valley taking in the magnificent sites
of Mount Everest Ama Dablam and Lhotse We will stop in the Sherpa
Museum as we trek out of Namche Many of the trekking teams stay two
nights in Namche Bazaar and to acclimate spend time day-hiking to the
Everest view and back We will spend our day making a small push a few
miles up the valley but not gaining any altitude This will allow time for
acclimatization and make the following dayrsquos trek to Tengboche much
shorter and more enjoyable
Did You Know
The national color of Nepal is crimson (simrik)
The national animal of Nepal is the cow
ASCENT 300rsquo
DESCENT 300rsquo
TIME 3 HOURS
DISTANCE 3 MILES
WWTREK STATSNAMCHE BAZAAR 11500rsquo
KENJOMA 11500rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 15
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 6 Kenjoma to TengbocheToday we will traverse along the steep valley above the Dudh Kosi Each
step provides magnificent views of the valley as we make our way down to
the river at Phunki Thanhka There we will have tea next to the water driven
prayer wheels A steep but short climb through forests of blue pine fir and
black juniper takes us up to the Tengboche Monastery
We will overnight at a guest house across from the Tengboche Monastery
The monastery is the home of the Rimpoche of Tengboche We will have
great views of Mount Everest Ama Dablam and Lhotse
Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916 The first celibate monastery in
Solukhumbu it is a community of about 40 tawas or monks under the leadership of the Abbot Tengboche
Rinpoche a Reincarnate Lama At any given time ten of the monks are away studying in India or Kathmandu The
school has roughly 25 students
The Tengboche Monastery is the end point of our ten-day Everest View trek Guests will spend days seven and eight trekking back to Lukla On day nine you will catch your final views of the Khumbu as
you fly back to Kathmandu There we will celebrate our journey On day ten you will depart Kathmandu
ASCENT 1275rsquo
DESCENT 775rsquo
TIME 3 HOURS
DISTANCE 35 MILES
WWTREK STATSKENJOMA 11500rsquo
TENGBOCHE 12738rsquo
ASCENT 1570rsquo
DESCENT 5565rsquo
TIME 155 HOURS | 2 DAYS
DISTANCE 15 MILES
EVT RETURN STATSTENGBOCHE 12738rsquo
LUKLA 9372rsquo
EVEREST VIEW TREK RETURN STATS
16 ograve WORLD WIDE TREKKING
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 7 Tengboche to PangbocheThis morning we will wake early and attend the morning puja (prayer) of
the Lamas at the Tengboche Monastery Our trek continues to climb as we
head to the altitude of 13993rsquo taking our time so we are not affected by
the thinning air We will start to leave the forests and the lush areas and
the land will become more barren with no trees and less vegetation Ama
Dablam rises above us as we ascend up the Khumbu Valley
Day 8 Pangboche to PhericheWe continue up the valley and by the dayrsquos end we will arrive
in Pheriche home of the Himalayan Rescue Association
Medical Clinic Yak trains returning from Mount Everest base
camp spend their first night in Pheriche We will spend two
nights in a guest house in the middle of the village allowing
our bodies time to adjust to the high altitude and thin air
ASCENT 1485rsquo
DESCENT 231rsquo
TIME 35 HOURS
DISTANCE 6 MILES
WWTREK STATSTENGBOCHE 12738rsquo
PHERICHE 13993rsquo
WWTREKCOM ograve 17
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 9 Pheriche Acclimatization DayToday is a good day to recover rest read wash clothes or take a small walk to Nagarjun Hill (15291rsquo) This point
offers fantastic views of the fifth highest mountain in the world Makalu (25625rsquo) From Pheriche we can also see
the Cho Oyu the sixth highest mountain in the world that sits on the border of Tibet Before mountaineering and
trekking became popular in the region Pheriche was
primarily a farming village The villagers would grow
crops such as potatoes and buckwheat in addition to
raising yaks
We may have the opportunity to attend the Himalayan
Rescue Association lecture during the day
We will sleep a second night in Pheriche and rest up for
the ascent up the Khumbu Valley toward Mount Everest
Base Camp
18 ograve WORLD WIDE TREKKING
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 10 Pheriche to LobucheToday we walk up onto the Khumbu Glacier The lateral moraine of this
famous glacier is visible as we walk out of Pheriche Distances are short
now but the step is measured and deliberate as we move higher into the
thin air We will stop for tea and lunch in Duhgla and admire the towering
mountains surrounding us in all directions In the early afternoon we will
climb up past the chortens (monuments) that have been constructed for
Sherpas lost in expeditions over the years Cholotse peak and Lobuche
peak loom above and we now have a different view across of Ama Dablam
Our destination is the Eco Lodge at Lobuche at this altitude luxury is found
in this simple lodge where we will spend the night
ASCENT 2310rsquo
DESCENT 0rsquo
TIME 5 HOURS
DISTANCE 6 MILES
WWTREK STATSPHERICHE 13993rsquo
LOBUCHE 16203rsquo
Note Many factors play into our
movement YOUR GUIDE WILL ADJUST
THE PLAN IN ORDER TO GIVE YOU THE
BEST CHANCE FOR SUCCESS
WWTREKCOM ograve 19
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 11 Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu
Glacier Slowing our pace will also provide many opportunities for photos along the way We arrive in Gorak Shep
(16800rsquo) this old seasonal yak grazing area has become the last outpost before Everest Base Camp We will
have lunch and then make our way into
Mount Everest Base Camp to visit the
climbing expeditions as they prepare
for their summit attempts You will feel
the challenge as we negotiate our way
through the glacial moraine to Base Camp From Everest Base Camp we will return to Gorak Shep where we will
spend the night in a simple tea house
Everest Base Camp17688rsquo
ASCENT 825rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 35 MILES
WWTREK STATSLOBUCHE 16203rsquo
GORAK SHEP 17028rsquo
ASCENT 660rsquo
DESCENT 660rsquo
TIME 6 HOURS (3 3)
DISTANCE 25 MILES
WWTREK STATSGORAK SHEP 17028rsquo
BASE CAMP 17688rsquo
20 ograve WORLD WIDE TREKKING
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 12 Gorak Shep to Kala Patthar to LobucheToday will get an early start and make our way to the summit of Kala
Patthar (18300rsquo) From the summit we will have stunning views of the
summit of Mount Everest Everest Base Camp the Khumbu Ice fall and
the route climbers take to the top After we take in our views and snap
a few photos we will descend back to Gorak Shep There we will have a
tea and a snack gather our belongings and then head down the valley to
spend the night in Lobuche village
ASCENT 1272rsquo
DESCENT 0rsquo
TIME 4 HOURS
DISTANCE 1 MILES
WWTREK STATSGORAK SHEP 17028rsquo
KALA PATTHAR 18300rsquo
ASCENT 0rsquo
DESCENT 2037rsquo
TIME 4 HOURS
DISTANCE 45 MILES
WWTREK STATSKALA PATTHAR 18300rsquo
LOBUCHE 16203rsquo
WWTREKCOM ograve 21
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 13 ndash 15 Lobuche to LuklaWe spend the next few days descending down to Lukla Everything starts to seem
more civilized as the air thickens and we descend into the lush river valley of the
Solokhumbu Along the way we will stop and make a local donation through our
non-profit Human Outreach Project in one of the villages We will arrive at Lukla and
spend the night in our last tea house The following day we will catch an early flight
from Lukla back to Kathmandu
22 ograve WORLD WIDE TREKKING
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Day 16 Lukla to KathmanduToday we will rise early and make our way to the Lukla airport
Here we will say good-bye to our local Sherpas and staff
After our 30 minute flight back to Kathmandu we will transfer
to our hotel Guests will have time to enjoy a nice shower
and relax as well as have the entire afternoon to do any
last minute shopping in Kathmandu
In the evening we will have a celebration dinner and share
stories of our wonderful adventure together
Day 17 International Departures Home
Did You Know
Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953 There are 6500 known species of trees shrubs and wild flowers in Nepal
ASCENT 1801rsquo
DESCENT 9360rsquo
TIME 235 HOURS | 3 DAYS
DISTANCE 275 MILES
EBC RETURN STATSLOBUCHE 16203rsquorsquo
LUKLA 9372rsquo
WWTREKCOM ograve 23
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
AccommodationsIn Kathmandu we stay at either the Yak and Yeti Hotel wwwYakandYeticom or the Hyatt Regency hotel
wwwkathmanduregencyhyattcom depending on availability These hotels provide a variety of standard
amenities and services that are available upon your request such as laundry massage phone shuttles and
internet
Nepalese Tea House LodgesThe tea houses incorporate guest rooms and a common area where people gather to eat and talk Each night of our
trek we will stop to eat and sleep in a local tea house The tea houses are clean and comfortable Each night you
will be able to read journal or simply sit and enjoy the views Some of the tea houses offer laundry service In many
villages internet is available and you can check in with family back home Hot water for bathing is also available
for a small fee Rooms are based on double occupancy Single room supplement is available for an additional cost
Contact us for details
In-Country TransportationYour primary means of transportation while in-country will be your feet When not trekking we will use private
coach buses for travel in and around Kathmandu Our flight to and from Lukla will be in 15-passenger Twin Otter
Aircraft planes
Tea House Kitchen Tea House Exterior
Tea House Room Tea House Common Area
ACCOMMODATIONS amp TRANSPORTATION
24 ograve WORLD WIDE TREKKING
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
You will have many opportunities to communicate with your family and friends back home while on your trek
However technology is not as widespread and constantly available as it is in the United States We suggest that you
take a few simple steps to ease communication efforts while in Nepal The rest of the time leave your electronic
leases behind and enjoy your trek
Electricity The tea houses we stay at are equipped with solar and hydro energy You may charge your devices for
a small fee at most tea houses Remember to bring your power cords for your devices We also suggest bringing an
all-in-one type power adapter as it is small and works in all countries
Internet Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages Internet
cafes are also available in Kathmandu and in the villages as we trek up the Khumbu
International phone calls If you bring a cell phone that takes a SIM card you can purchase a scratch card in
Kathmandu and make phone calls for a reasonable price You can also purchase a cell phone in country You will
have cell reception throughout most of your trek Your guide will have a cell phone and SAT phone available in case
of emergency
Email We advise that you create a web-serviced email
account such as Gmail Yahoo or Hotmail for easy access
from any computer Email access is limited up the Khumbu
valley especially above Namche Bazaar Internet is not
available in every village
Skype Our recommended method of communication is
using Skype It is a cost effective way to keep in touch You
can set up an account and prepay before you depart You
can call computer-to-computer (which is free) or computer
-to-phone Video-chat and phone call capabilities will be
available throughout the journey wwwSkypecom
SPOT and GPS Satellite supported locating type devices
should work with no problems
COMMUNICATIONS
WWTREKCOM ograve 25
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
We offer a dining experience that is flexible and accommodating yet nutritious and delicious We will have the
opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek
Our tables are set for us with table cloths and a name marker to reserve our WWTrek section We bring in all of our
own table condiments to pair our freshly made meals
During our trek we will eat at the tea houses where we stay the night While you always have the opportunity to order
directly off the menu to suit your specific tastes often times we eat family style ordering a few dishes to share as a
group In doing so our meal is served in a timelier
manner as the tea houses do not have to freshly
prepare a wide variety of items For lunch we call
ahead to the tea house to place our order allowing
our meal to be ready when we arrive
Please let us know of any dietary needs such as
allergies or restrictive diets as it is very important to
stay well nourished and hydrated during the climb
to increase the chance of success at high altitude
FOOD
26 ograve WORLD WIDE TREKKING
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Sample Menu OptionsBreakfasts teacoffee eggs toast Tibetan bread muesli cereal etc
Lunch and Dinner rice and noodle dishes Sherpa stew and soups dal bhat (rice and lentils) vegetable curry
fried potatoes (fries) personal pizzas yak and chicken sizzlers etc
All scheduled meals are included in your trek
You can purchase soda beer snacks battery charging for your devices and showers The prices are reasonable
Bring a small variety of your favorite snacks to eat along the trail
WaterWe filter water daily At night we heat the water so you can place a hot water bottle in your sleeping bag to keep you
warm The water is cool enough by morning to drink Bring 2 wide-mouth Nalgene style bottles for this purpose
Never drink water directly from the tap Donrsquot even rinse your toothbrush
Vegan Vegetarian Gluten free dietsWe can accommodate any dietary needs you may have Please let us know of any allergies intolerances or
sensitivities you have prior to your departure and we will be happy to make arrangements for you Feel free to
contact us if you have any questions or are unsure In Nepal itrsquos generally very easy to accommodate just about any
special dietary need
WWTREKCOM ograve 27
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Nepal Area FactsA land locked sovereign nation Nepal encompasses an area of 56827 square miles (147181 sq km) and has
a population of approximately 30 million The rugged mountainous terrain has proven to be key in both the
preservation of the nationrsquos deep cultural heritage as well as a hindrance to its worldly development
Political HistoryA monarchy throughout most of its history Nepalrsquos human history dates back to the 7th or 8th century BC with the
arrival of the Hindu Kiratis Little is known of that time of Nepali history Beginning around 700 BC King Yalambar
would be the first of 29 emperors to rule the Kathmandu Valley In 1768 the Shah Dynasty unified Nepalrsquos many
small religious and ethnically divided kingdoms
In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established
Today Nepal is a multi-party system federal republic with three defined organs of the government executive
legislative and judiciary In theory at least the system is not wholly unlike the one in place in the United States
today In practice however remote areas primarily operate as they always had prior to the governmental restructure
in 2008
AREA FACT SHEET
28 ograve WORLD WIDE TREKKING
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Everest Mountaineering HistoryNepal has long captivated the souls of mountaineers worldwide Mount Everest (29029rsquo) was discovered to be the
highest mountain on earth in 1852 Named after Sir George Everest a British Surveyor in 1865 the peak was once
known as Peak 15 Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother
goddess of the universe) in Tibet One hundred and one years would pass and 24 lives would be claimed before any
living soul would summit
In 1924 Everest claimed the lives of two climbers George Mallory and Andrew ldquoSandyrdquo Irvine keeping secret
whether or not they successfully summited before their deaths Decades would pass before another set of climbers
would even come close to rumoring a successful summit
On May 29 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory becoming the
first to stand atop her peak via the south-east ridge route Early expeditions attempted routes from the North Face of
the 3 faced pyramid-style peak This was because the borders of Tibet were open to foreigners in 1921 while Nepal
remained closed In 1950 Nepal opened its borders as Tibet closed theirs due to political unrest providing access
to the more forgiving southern routes of Everest
By the end of 2010 5104 ascents of the summit would be made with 77 of those since 2000 Nowadays full-
service guided expeditions are common Experienced guides handle the logistical details while yaks and Sherpas
transport gear for climbers
Today the trek to Everest Base Camp (17688rsquo) where summit expeditions spend weeks to acclimatize is a prime
destination for mountain lovers worldwide
Geography and LandscapesSet between China (Tibet) and India the small country of Nepal has 8 physiographic regions or natural zones
ranging from plains to high desert regions Each of these regions displays an array of vegetation and wild life
Nepal is commonly divided into three regions The southern Lowland Plains or Terai bordering India are part of the
northern rim of the Indo-Gangetic plains They were formed and are fed by three major Himalayan rivers the Kosi
the Narayani and the Karanali The Hill Region or Pahad abuts the mountains and varies from 2500 to 13000
feet The Mountain Region also known as Parbat situated in the Great Himalayan Range makes up the northern
part of Nepal It contains the highest elevations in the world including eight of the worldrsquos ten tallest mountains
These ecological belts run east to west and are vertically intersected by Nepalrsquos major north to south flowing river
systems
WWTREKCOM ograve 29
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
GeologyPresent day Nepal was once an open body of water the Tibetan plateau a beach Sixty million years ago the Indo-
Australian plate collided with the Eurasian continent forcing massive amounts of earth skyward to create the
mountain range we call the Himalaya For the next 60 million years the mountains would continue to rise as the
rivers as the glaciers cut downward creating the present day arrangement of peaks and valleys
Seasonal WeatherNepal experiences two main seasons wet and dry season The monsoonal year spans dry from October to May and
wet from June through September Prime trekking weather takes place in Spring from March to May and in autumn
from September to November
Nepal has five climatic zones broadly corresponding to the altitudes The Himalayan Range blocks cold winds from
Central Asia in the winter and forms the northern limit of the monsoon wind patterns In a land once thickly forested
deforestation is a major problem in all regions with resulting erosion and degradation of ecosystems
We will be trekking through a variety of climates Pay attention to WWTrekrsquos gear list as wersquove taken the time to fine
tune it to suit the climates we trek Expect the temperatures on your trek to range between the 50s at the beginning
and drop to the 20-30 range higher in the Khumbu valley Rain sleet and snow are always a possibility
Culture and ReligionThe people of Nepal are as diverse as the land that sustains them Inhabiting different altitudes various ethnic
tribal and social groups have maintained their unique heritage for centuries The 12 main ethnic groups of Nepal
are Bhojpuri Bhotiya Bahun and Chhetri Gurung Magar Maithali Newar Rai-Limbu Rajbanshi Sherup Tamang
and Tharu Since the 1950rsquos many Tibetan refugees now call Nepal home and contributed to the array of culture
within Nepal
Eighty percent of the population practice Hinduism Hinduism is the worldrsquos third largest religion as well as the
oldest Originating in India Hinduismrsquos eclectic religious philosophical and cultural roots are characterized by
their belief in reincarnationmdashone absolute being or soul reborn multiple times in various manifestations until
enlightenment is achieved Ten Percent of the population practice Buddhism while the remaining 10 are either
Muslim Christian or Kirant (an indigenous religion)
Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are
similar Often times religious and cultural practices are difficult to distinguish as many individuals often employ dual
faith practices
30 ograve WORLD WIDE TREKKING
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Sherpas The people of the KhumbuThe Sherpas are an eastern indigenous people living in the eastern regions of Nepal The word Sherpa is a
combination of two Tibetan words ldquoShyarrdquo meaning east and ldquoPardquo or people They are indeed easterners both in
origin and present location of settlement as they migrated from Eastern Tibet and now live in Eastern Nepal
While traditionally Sherpas were farmers and traders today many work in mountaineering trekking or portering The
Sherpa people are known for their strength and relationship to the mountains Therefore the Khumbu region is well
known as ldquoSherpa Landrdquo
Sherpa and Tibetan Buddhist Religious Objects Tibetans believe that their religious objects help create harmony between our actions body and mind The thoughtful
offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze each turn of
the wheel each travelerrsquos respectful gesture
Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain
passes are strung across rivers and paths or are mounted on tall poles The five
colors of prayer flags signify the elements
Yellow- Earth Red- Fire Green- Wood Blue- Sky or Water White- Iron
Mani Stones - Mani stones are found near paths temples villages and homes They
may be carved with a single mantra or chant or a complete prayer
Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with
prayers Each turn of the wheel by hand or water amplifies the prayers Prayer wheels
vary in size from five centimeters to five meters in height
Stupas - Also known as chortens in the Sherpa tongue are the most numerous
monuments in Buddhist areas They represent the Buddha because he asked to have
his ashes left in a stupa Usually stupas contain offerings or the relics of important
lamas There are eight different designs of stupas
WWTREKCOM ograve 31
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
LanguageThere are over one hundred different languages spoken in Nepal by the various ethnic groups The main language
spoken throughout the regions of Nepal is Nepali Our trek will take us through the Khumbu Valley where the
villagers speak Sherpa a Tibetan dialect as well as Nepali
HelloGoodbye Namaste (said while placing hands together and bowing slightly)Goodbye Bidha pauYes Huncha or HoNo HudainaHoinaThank you DhanyabaadExcuse me sorry Maaph garnuhosWhat is your name Tapaainko naam ke hoMy name ishellip Mero naamhellip hoDo you speak Tappain angrejee boln saknuhunchhaHow do you say hellip Laaee ke bhannuhunchhaGood Morning Suva PravathWelcome Swagat ChaHello my friend Namaste Maro SathiGood RamroBad NaramroHelp Bachaau or GgwarOne ekTwo duiThree tinFour charFive pachSix chhaSeven sathEight aathNine nauTen dash
Key Nepali Phrases
32 ograve WORLD WIDE TREKKING
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Cultural Etiquette Cultural sensitivity is the hallmark of considerate travelers Being mindful of these travelerrsquos hints will aid in your
cultural exploration of Nepal
sup3 Take off your shoes before entering a temple or someonersquos home
sup3 Never take photographs inside a temple without asking
sup3 Never take a photograph of a person without asking their permission first
sup3 Pointing your finger at people is considered rude in Nepal
sup3 The use of profanity is regarded as extremely distasteful
sup3 To show appreciation and respect use two hands when receiving something such as food or money
sup3 Avoid eating with your left hand
sup3 Walk around Mani Stones and Prayer Wheels on the left side of the trail
WWTREKCOM ograve 33
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Plants and Animals of the HimalayaThe Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude
There are about 6500 known species of plants in Nepal Lower elevations host subtropical mixed evergreen type
trees such as oak and rhododendron trees as well as orchids High elevations host species of oaks and pines in
addition to bamboo and maples Higher elevations still produce a more tundra like plants such as short grasses and
sedge mosses
Nepal has 185 species of mammals and more than 850 recorded species of birds Depending on elevation Nepal is
home to various species of bears deer birds elephants crocodiles monkeys and lizards Species of Nepal include
the Himalayan bear serow ghoral barking deer wild boar Danfe pheasant (Nepalrsquos national Bird) Red panda musk
deer marmots blue sheep wild yak Tibetan sheep and the snow partridgemdashto name a few Specifically the Snow
Leopard Ibex the Indian Flying Fox (largest species of bat in the world) and an impressive variety butterflies call the
Himalaya home
34 ograve WORLD WIDE TREKKING
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
We live in a fast-paced societyTREKKING slows us down
WWTREKCOM ograve 35
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
TRAVEL ARRANGEMENTS
US
Tribhuvan International Airport (KTM)
There are many flight options from the US to Kathmandu Tribhuvan International Airport (KTM) We highly
recommend that you use a travel agent The benefit of using a travel agent is that you do not have to spend your
valuable time researching confusing flight plans the travel agent will find the best flight connections for you
Though third-party travel websites are convenient they are not recommended due to instability in the itineraries
We recommend that you protect your flight with travel insurance and a refundable ticket
Harr Travel | Danny Genung | (909) 266-0117 dannyharrtravelcom | httpwwwharrtravelcom
NEPALESE VISA INFORMATION httpwwwg3visascomvisa_instructionNepal_Visa_Info_NYpdf
We recommend contacting Barbara Wallack at Park City Travel
36 ograve WORLD WIDE TREKKING
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
TOP 10 Money Tips
1 NEW BILLSBring only new bills newer than the year 2000
that are in good condition with no rips
or damage to them Old worn out bills
often cannot be exchanged
2 SEPARATEDo not put your money with your
passport since you may have to show
it when you do not want to show your
money Money belts come in handy for this reason
MONEY TIPS
The ATMrsquos work just fine but to avoid the hassle it is wise to make a quick call to your bank and inform them of your travel plans so they donrsquot lock up your card
when they see activity from abroad It is easy to exchange US money in Nepal
We recommend you purchase travel insurance to cover unexpected trip
interruptions cancellations lost baggage emergency evacuation or rescue
We recommend sup3 Travel insurance for trip interruptionscancellationslost bags wwwTravelGuardcom
sup3 World Wide Emergency evacuation and rescue membership wwwglobalrescuecomwwtrek
INSURANCE
CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for
overseas health expenditures Some policies require you to call a center in your home country for immediate
assessment of the problem Not all policies will cover ambulance or transport of patients to a better medical facility
to a medical evacuation location or to a hospital in a major city which may be the only way to get medical attention
in a serious emergency
WWTREKCOM ograve 37
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
WWTrek recommends that you bring about $1000 per person This recommendation is to cover the following expenses travel visa gratuities phone bills souvenirs and other miscellaneous expenses
3 DAY WALLETTake a small amount of money for your pocket and keep the rest in a safe place
4 COUNT YOUR CHANGEMany people do not and get short changed regularly when they travel
5 SMALL BILLSWhen you exchange money be sure to ask for small bills It is hard to buy anything with large bills because local
people often times do not have enough change
6 CHEAT SHEETMake an exchange rate cheat sheet This way when you are buying things it makes sense to you how much you are
spending and helps you bargain effectively A small calculator can be handy as well
7 PHOTOCOPYPhotocopy or scan the front and back of your credit cards and passport and keep them in a separate place If either
of them get lost or stolen you will have all of the information necessary to quickly call and report it
8 LOCK BOXESUse the lock boxes in your room and carry a small amount of money outside the hotel The lock boxes are a safe
place for anything valuable
9 CHECK FEESIf you use a credit card check the fees associated with overseas charges Some places charge as much as 10 to
run the card overseas
10 POCKET CHANGEKeep a small amount of change in your pocket A quick tip for some help is much easier if you have a couple coins in
your pocket rather than a large bill
Money Belt Leg CacheMoney belts and leg caches keep your valuables out of sight and out of reach of pickpockets
Leg or arm wallets are handy for cash and credit cards
We like the leg cache as it is comfortable to wear well hidden under your pant-leg and easy to access under a table
38 ograve WORLD WIDE TREKKING
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Nepal Entry VisaWhen clearing customs in Nepal you will be required to purchase a 30-day entry visa The cost of the visa is $40 so
make sure to bring cash with you It helps to have exact change In addition remember to bring two passport photos
for the visa Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays but
it also happens to be exceedingly expensive
Travelers ChequesAlthough the added security of insured cheques is nice we find travelerrsquos cheques are often difficult to cash and
usually receive a lower exchange rate in addition to a service fee
ATMrsquosATMrsquos are available in Kathmandu and dispense local currency Be sure to alert your bank of your travel plans prior
to departure to avoid having your card shut off Cash should be kept on hand as cards can sometimes be shut off
even when you have made your bank aware of your travel plans
Credit CardsMost major credit cards are accepted at the larger stores in Kathmandu Be sure to research the applicable fees for
overseas uses of your credit card Expect to use cash exclusively elsewhere while on your trek
Foreign CurrenciesThe official currency in Nepal is the Nepalese Rupee Introduced in 1932 the Rupee is abbreviated Rs
Check online for current conversion rates
Where can I expect to exchange moneyItrsquos easy to exchange money in Kathmandu after you arrive We will allot a specific time for all of our guests to
exchange money during our Kathmandu Cultural Tour on day 2 Local currency is best on the trek There is money
exchange in Namche Bazaar but it is better to have it done in Kathmandu Depending on the person you may spend
$50 ndash $100 on the trek if you buy sodas snacks or souvenirs
GratuitiesAs in many parts of the world tipping is a symbol of a job well done In addition to recognizing service people such
as taxi drivers restaurant and hotel personnel we also acknowledge our staff with a tip You should plan to tip any
service person that helps you 10 for taxi drivers and restaurant staff is usually in order Check to see that a tip is
not already included in the bill Remember if tipping in US dollars to calculate the exchange rate be careful not to tip
too much
Trekking Staff At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say
our goodbyes Local trekking staff tip pool budget $200 -$250 per person
WWTrek Western lead guide tip budget $200-$250 per person
As you know tipping is your option and a reflection of the quality of the service you receive
WWTREKCOM ograve 39
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
The Art Of Bargaining In Nepal bargaining is customary Expect to bargain for everything other than restaurant meals
Shopping the local markets is a fun way to get involved in local culture Here are some procedures
and tips for your haggling adventure
sup3 The customer asks the price of an item and the shop owner gives it the customer looks doubtful and
makes a counteroffer at 25 - 50 lower They settle somewhere in the middle
sup3 Always stay good-natured and the shop owner will too Add in a little small talk to ease yourself
if you are nervous about bargaining
sup3 If you canrsquot agree on a price itrsquos perfectly fine to say goodbye and walk out of the shop
Sometimes this helps finish the deal
sup3 It is considered poor form to haggle over a price come to an agreement and then change your mind
sup3 To bargain effectively you must be prepared to take your time and you must know the market
price of the item in question The best way to do this is by asking prices but not making counter
offers on similar goods in several shops
sup3 Buying multiple goods from one shop usually gets you a better deal as does paying cash
sup3 Know the currency exchange and avoid haggling over pennies
sup3 If you donrsquot have time to shop around find something you like at a price yoursquore willing to pay
buy it enjoy it and donrsquot worry about it
40 ograve WORLD WIDE TREKKING
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Gear selection is one of the most important steps when preparing for your trek The right gear is pivotal in your trekking experience The following is a suggested gear list to help you prepare for your Everest adventure Feel free to tailor it to your specific needs while keeping in mind to pack light
There are many brands and types of clothing and gear Usually higher quality leads to longer life of the item Take note of items you will use again after this trip when buying new items Things you will only use once may be of lower quality Make sure your gear is comfortable and fits properly Wearing new items before departure helps to break them in properly which leads to a more comfortable experience
Traveling uml Large duffel bag this should be a poly water-resistant duffel You should be able to pack all of your gear for
the trek in one duffel bag
uml Small duffel bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel
in Kathmandu
uml Daypack 25-35 liter maximum large enough to carry day use items such as 2 water bottles camera snacks
extra clothing and rain gear
uml Travel locks make sure you purchase TSA approved travel locks Remember to lock your duffel bags on the
trek and when you check them at the lodges Store a key in your day-pack
uml Plastic trash bags and large zip lock bags these come in handy for quick waterproofing separating laundry
toiletries and compartmentalizing your gear
uml Toiletry bag include toilet paper soap travel towel washcloth toothbrush wet wipes hand sanitizer a small
amount of powdered laundry detergent (preferably biodegradable) etc
uml Electrical adapter all in one travel adapter fit for any country
uml Chargers for mobile devices
Clothing uml Travel clothes you will need street casual clothes for air travel and while you are in Kathmandu
uml Lightweight long underwear 2 pair tops and bottoms NO COTTON Lightweight is preferable as it is more
versatile It can be worn single or doubled up if it is colder Zip T-Neck allows more ventilation options One
pair should be lighter or white color for intense sunny days Breathability is key
uml Light trekking pants 2 pair
uml Synthetic pants Soft shell pants
uml Hard shell pants waterproof breathable Any side zip length is fine
as long as you can get them over your boots
uml T-shirts Poly wash and wear is better than cotton
uml Insulated down Jacket medium to heavy weight
GEAR
WWTREKCOM ograve 41
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
uml Synthetic soft shell jacket a full-zip version is easier to put on and offers better ventilation
uml Hard shell jacket with hood waterproof breathable shell with full zipper underarm zips and no insulation
This is an outer layer to protect against wind and rain
uml Swimsuit
uml Umbrella rain poncho cheap rain poncho or small travel umbrella is nice to have for Kathmandu
Footwear uml Light trekking shoes running shoes 1 pair for casual wear or on lighter walking days
uml Hiking boots 1 pair of sturdy water repellent hiking boots Boots should be well broken in before the trek
uml Hiking gaiters keeps rocks out of shoes and boots dry in the event of precipitation
uml Wool or synthetic socks 3 pair of heavy medium weight socks You can wash and dry socks on rest days
uml Liner socks 3 pair of medium lighter weight liner socks You should be able to wear light socks and heavier
socks with your boots
uml Croc type sandals these slip on style shoes give your feet a rest from your hiking boots and are convenient for
wear in the tea houses They can be worn with or without socks
Headwear uml Headlamp make sure to bring a spare bulb and batteries
uml Sun Hat
uml Warm hat a ski hat works well
uml Bandana Buff bring 2 for sun protection and face masks
uml Neck Gaiter or Balaclava
uml Sun Glasses 100 UV rated high quality for intense high altitude sun with good side protection
Personal Equipment uml Sleeping Bag make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold) has a hood and is
of high-quality (Down is lighter and less bulky but more expensive compared to synthetics)
uml Trekking poles preferably lightweight 3 section adjustable poles
uml Water Bottles 2 wide mouth bottles with minimum 1 Liter capacity per bottle NO water bag or bladder
systems they freeze are hard to fill and are an illness risk with nipples touching the ground
uml Pee Bottle Pee Funnel optional useful if you donrsquot want to go out to the bathroom at night
uml Travel Sewing Kit
uml Hand Foot Warmers optional
uml Light weight entertainment paperback book Ereader writing tab playing cards music player
42 ograve WORLD WIDE TREKKING
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
First Aid Drugs and Medications uml Small personal first aid kit Band aids Aspirin Blister kit tweezers safety pins pocket knife gauze scissors
uml Sunscreen 2 small tubes of SPF 30+ sunscreen
uml Lipscreen 2 sticks or tins with an SPF rating of 30+
uml Hand sanitizer
uml Handi wipeswet wipes
uml Insect repellent
uml Ciprofloxin ( Cipro) 500 mg tablets for travelerrsquos diarrhea and urinary tract infections
uml Loperamide (Lomotil) or Immodium for diarrhea
uml Acetazolamide (Diamox) 125 or 250 mg tablets for altitude sickness
uml Ibuprofen (Advil Motrin) 200mg tablets for altitude headaches sprains aches etc
uml Any personal medications
Our Favorite GearOver the years we have experimented with a variety of different brands and we are happy to pass along our
knowledge and expertise to you Contact us and we will send you an interactive gear list that includes links to the
best vendors and products
wwwthenorthfacecom
wwwblackdiamondequipmentcom
wwwkuhlcom
wwwhoneystingercom
wwwscarpacom
wwwbackcountrycom
WWTREKCOM ograve 43
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey
Pure cardiovascular fitness is simply not enough You will need to ascend several thousand feet of elevation each day
while carrying a daypack on your back Conditioning your body will help you enjoy your climb as well as increase your
chance for success on our journey to base camp
Be sure to include at least one recovery day per week and listen to your body If you have specific concerns about training be sure to consult your physician andor a personal trainer to help you develop a physical fitness plan that will be safe for you Take the final week to taper down and gradually reduce
intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the
challenge
Prioritize your training sup3 Trekking conditioning
sup3 Strength training
sup3 Cardiovascular training
sup3 Flexibility training
Most people will need to train for 3-4 months specifically to trek to Everest Base Camp During your training you
should progressively ramp up your times distances and elevation gains Increase your training a little each week to
safely and effectively build your body conditioning Trying to rush conditioning will only increase the risk of a training
injury
Trekking conditioning sup3 Hike outdoors starting without a pack
sup3 Begin hiking mellow terrain for moderate distances Listen to your body and push yourself moderately
sup3 Gradually increase the steepness and duration of your hikes as well as your pack weight until you are
comfortable carrying a 25-pound pack or what you plan to carry in your daypack
sup3 If you live where hiking trails are not available use stairs to train or an inclined treadmill or Stairmaster
sup3 A reasonable goal would be to ascend 3000rsquo in 3 hours
Strength training sup3 Training with free weights bands body weight exercises or gym machines will help you build your overall
strength and muscle endurance
sup3 In the beginning focus on building a foundation for harder workouts
sup3 Focus on the core abdominals lower and upper back shoulders and legs
PHYSICAL PREPARATION
44 ograve WORLD WIDE TREKKING
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
sup3 Always focus on good form to prevent injury or strain
sup3 Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively
sup3 Strength training your legs will help you ascend and descend through scree and dirt trails
sup3 Light weightsgood form 2 sets of each exercise for 8-10 repetitions
sup3 As you continue training gradually increase weight and decrease reps
sup3 Overall this will help you feel comfortable day after day and recover each night after long days of trekking
Cardiovascular training sup3 Aerobic training 3 or more days a week running walking on treadmill stair stepping jogging biking elliptical
machine etc
sup3 Start every other day for 20-30 minutes per workout
sup3 Gradually increase your distance and time
sup3 Be sure to warm up (5-10 minutes) before working out
sup3 Cool down stretching the muscles you use most in your activity
sup3 Flexibility training sup3 Be sure to include 5-10 minutes of targeted stretching after each workout
sup3 If you have areas of concern add emphasis to make sure you have a normal range of motion in your joints
sup3 This will become even more important as you add weight and distance to your training
Physical Training ResourceswwwBodyResultscomwwwYouTubecom search ldquostrength training core exercisesrdquo or ldquostretching routinesrdquo
wwwalpineinstitutecomarticlesphysical-conditioning-for-mountaineering-expeditions
Putting it all togetherBasically a month before your trek you should be comfortable working out and hiking with a day-pack for
consecutive days This is referred to as back-to-back training This should also involve using your gear hiking boots
socks clothes backpack so your gear is comfortable tested broken-in and ready for your trek The better fitness
and overall shape you are in the more comfortable you will be You will be mentally confident and better prepared to
achieve your goal
As always please consult our staff if you have any questions or concerns
WWTREKCOM ograve 45
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
What is included in the cost of the tripWWTrek provides all in-country transportation hotel accommodations as double occupancy rooms meals porters
guides drivers park fees and permits applicable to the scheduled itinerary of the trip
What is NOT included in the cost of the tripExpenses you are responsible for are international round-trip airfare Nepal entry visa (30 day visa for $4000)
passport photos (2) any travel expenses outside the listed itinerary bottled or alcoholic beverages excess baggage
fees personal gear international vaccinations optional single room supplement tips and gratuities additional
porter service lodge services communication expenses and charges incurred as a result of delays beyond the
control of WWTrek
What size group will I be trekking withOur WWTrek Signature Treks are limited to 14 guests with most groups being smaller than this
How heavy will my pack beYour daypack will be as heavy as you choose The day-pack will contain the items you need to carry for the day rain
gear camera snacks sun block and layers for cold or changing conditions
A Sherpa porter will carry a duffel bag with your personal gear This should be a waterproof duffel bag no more than
30 kilograms in weight with the items you need at camp and for changes in altitude The duffel will not be available
during the day between villages
The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack
We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the
15 kilogram bag maximum
How much hiking will we do each dayHiking times are usually 5 or more hours per day but can vary depending on conditions We take our time and enjoy
the culture and fantastic scenery We allow plenty of time for taking photos This also helps with acclimatization We
usually arrive at our nightrsquos village by early afternoon so guests have time to clean up relax write in journals check
out the village or drink some tea
COMMONLY ASKEDQUESTIONS
46 ograve WORLD WIDE TREKKING
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
What will the WWTrek staff be likeYour trek will be led by the western guide alongside Geljen Sherpa our Nepalese Operations Manager
Geljen will coordinate the Nepal operations of the staff and group during your entire trip We will have local
Nepalese English speaking professional guides along with us On our trek we will use all local Nepalese Sherpas
and porters to carry duffels and equipment and help us with our daily activities We may also employ additional local
staff such as yak teams and yak drivers to assist us with our gear and any other local logistics
What is the protocol for taking pictures in NepalIn an effort to be polite and not offend the local people it is considered a common courtesy to ask before taking a
picture Be particularly sensitive when photographing religious ceremonies or older people
What are the toilets likeThroughout our trek we will have access to western style toilets When western style toilets are not available we will
use the rustic squat style toilets Bring a small roll of toilet paper along with hand sanitizer for your daypack
Can I wash my clothesYes You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are
trekking During the trek laundry service will also be available in some of the tea houses Bring a small bottle of
powdered detergent (preferably biodegradable) to wash socks and undergarments by hand Remember less is more
How should I dressNepalese are innately conservative in their attitudes
toward clothing Ungroomed travelers may find
themselves treated with significantly less courtesy
The following hints apply especially in temples and
monasteries Generally looking clean shows respect ndash
and earns it
For Men Always wear a shirt in public and long
trousers if possible (shorts are fine on well-used trekking
trails)
For women Always wear a conservative top with
pants or a sari or skirt that hangs to the mid-calf level
Shoulders are usually covered and vest-tops are
considered risqueacute
WWTREKCOM ograve 47
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Is Nepal safeTravel in Nepal is relatively safe As always when traveling it is a good practice to watch your gear carefully in lodges
and on the trail Donrsquot be too showy with expensive items and always lock your room and baggage
The traffic in Kathmandu and other highly populated areas can be busy Shouting and honking of horns is done
primarily as a safety precaution rather than out of anger or hostility Always be aware of pot holes or other unmarked
hazards
At night it is a good practice to keep your headlamp in your pocket as power outages are frequent The tea houses
are equipped with solar power however it is always handy to have your own lighting if need be
Can I smoke andor drink alcoholYes but we do not recommend it while on the trek Smoking and drinking slows down the acclimatization process
We want you to be successful on your trek You will have the opportunity to celebrate your successful trek on our last
night in Kathmandu
What sort of documentation will I needYou will need a passport valid for more than six months after your trip Make two copies of your passport and leave
one at home and bring the other with you to Nepal in case of an emergency You will also need to purchase a $40
entry visa upon arrival at the airport You will need two passport photos of the visa
48 ograve WORLD WIDE TREKKING
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
What should I do if I plan to arrive early or depart late from NepalIf you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek please let us know You will be
responsible for your hotel before andor after our scheduled itinerary We can help make reservations for hotels and
transportation as well as additional excursions during your extra days in Nepal
Who will pick me up from the airportAfter you purchase your visa collect your baggage and clear customs a WWTrek representative will be outside
waiting for you Please look for the WWTrek logo signboard or your name when you exit customs
How do I handle specific needs or requests I have for my tripThere are many options for additional service and special needs accommodations Please feel free to ask us
any questions you may have or let us know what we can do for you We want to make sure you are comfortable
throughout your trek The WWTrek team is here to help you in any way we can
Look for the logo signboard or your name when you exit customs
WWTREKCOM ograve 49
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
SUGGESTED READINGLonely Planet Nepal 2012Fascinating history and background along with all the latest travel info
Nepal Travel Map -- Periplus 2012Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara
Buddharsquos Orphans by Samrat UpadhyayThe first Nepalese author translated into English this historical fiction uses the backdrop of Nepalrsquos
political upheavals
Rough Guide to Nepal 2012The most readable guides full of expert travel advice
Everest Base Camp -- National Geographic 2011Weatherproof and tear-proof NG maps also have amazingly clear cartography
Everest A Trekkerrsquos Guide Routes in Nepal amp Tibet -- Cicerone 2012The best of the many Himalayas trekking guides in a compact easy-to-pack format
Stories and Customs of the Sherpas As told by Ngawang Tenzin Zangbu Abbot of Tengboche Monastery edited by Frances Klatzel Mera Publications and the Sherpa Cultural Center March 2000
Guidebooks
Maps
Napalese Fiction
50 ograve WORLD WIDE TREKKING
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Thanks to our friends at Travelerrsquos Bookcase for putting this exclusive list together for usContact Travelerrsquos Bookcase with any literature queries at
Natalie Compagno Greg Freitas
8375 West Third Street Los Angeles Ca 90048 | (323) 655-0575 -- wwwtravelersbookcasecom
Arresting God in Kathmandu by Samrat UpadhyayFrom the foremost voice in Nepalese fiction these stories illustrate politically and spiritually changing
modern Nepal
The Snow Leopard by Peter MatthiessenThe great Matthiessenrsquos meditation on nature and Buddhism while on an extended trek in the
Himalayas
A Glimpse of Eternal Snows A Journey of Love amp Loss in the Himalayas by Jane Wilson-HowarthAutobiographical story of an English doctor who returns to Nepal after the birth of her son
The Two Year Mountain A Nepal Journey by Phil DeutschleAdventure account by a former Peace Corps volunteer in a tiny Nepalese village who sets off on a
solo expedition of a 20000 foot peak
In the Land of No Right Angles by Daphne BealSuspense novel set in Kathmandu features an American backpacker and his fascination with a
beautiful but troubled Nepalese woman
Short Stories
Travel Memoirs
Mystery
Into Thin Air by John KrakauerThis bestseller is a non-fiction personal account of the 1996 Mt Everest disaster
The Climb Tragic Ambitions on Everest by Anatoli BoukreevThis is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster
Climbing Books
WWTREKCOM ograve 51
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
I TREK along serenely with my eyes my shoes rage forgetting everything
WWTREKCOM ograve 52
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
A NOTE FROM OUR MEDICAL ADVISORExcited for your adventure with WWTrek Of course you are To help you make the most of it I am providing some
basic health information including tips on maintaining wellness Above all you should ensure that you are capable
of performing the physical activity planned for your trip if you have chronic medical conditions such as asthma
diabetes hypertension or cardiovascular disease clearance for participation by your doctor is a must As you look
over the list below yoursquoll see a number of recommended medications and vaccinations While most are relatively
simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic
Unsure where to go The American Society of Tropical Medicine and Hygiene provides an online list of private
physicians and clinics who offer pre-travel consultative services Alternatively you can search the Centers for Disease
Control and Prevention website for clinics in your area that provide yellow fever vaccination
Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel I am
happy to help
Herersquos to a safe and healthy voyage
Phillip Levy MD MPH
Associate Professor of Emergency Medicine Wayne State University
Medical Advisor World Wide Trekking
plevymedwayneedu
WWTREKCOM ograve 53
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Staying HealthyWhile Dean and his team of guides will be equipped to handle medical emergencies the old adage ldquoan ounce of
prevention is worth a pound of curerdquo always rings true With that in mind the following is a list of tips to stay healthy
as well as a list of recommended prophylaxis (preventative medicines)
Minimizing your Exposure to Potential Illness sup3 Avoid eating potentially contaminated foods
sup3 Donrsquot buy food from street vendors
sup3 Approach salads with caution especially if at a ldquolocalsrdquo restaurant
sup3 Stay away from pre-peeled or sliced fruit ndash try to eat only those fruits with a ldquonaturalrdquo wrapper
sup3 Avoid consumption of potentially contaminated water
sup3 Use bottled water to brush your teeth
sup3 Donrsquot drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice
sup3 Donrsquot swish or swallow shower water
sup3 Let your trip leader know immediately if you experience any concerning symptoms especially fever or headache
We Recommend You Bring sup3 Ciprofloxin (Cipro)
sup3 Azithromycin (Z-Pack)
sup3 Immodium AD anti-diarrheal
sup3 Throat Lozenges
sup3 Diamox 250mg tablets
sup3 Any personal medications (carry-on for flights)
54 ograve WORLD WIDE TREKKING
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Condition Medication(s)Acute fever illness Tylenol or MotrinAllergic reaction Benadryl Zantac Prednisone consider Epi-pen if prone to anaphylaxisContusion sprain fracture Motrin consider Vicodin or Norco as wellDiarrhea Immodium and CiproDehydration Oral rehydration salts electrolyte drink tabletsFriction blister Second Skin Mole SkinInsect bite Benadryl and topical hydrocortisoneRash Topical hydrocortisoneSkin or soft tissue infection Neosporin Bactroban and KeflexSunburn Aloe VeraUpper respiratory illness Zithromax consider Albuterol inhaler if asthma proneUrinary tract infection Macrobid or CiproVomiting Zofran Phenergan Compazine ReglanYeast vaginitis Diflucan
Vaccines | Preventative Medicines
Remedies
We recommend you visit your local travel clinic to receive proper vaccinations for Nepal
WWTREKCOM ograve 55
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
What is Jet Lag In simple terms jet lag is a disruption of your bodyrsquos internal clock or circadian rhythm This clock sets your sleeping
and waking times It is complex and sensitive
Common Jet Lag Symptoms sup3 Headache
sup3 Disorientation
sup3 Anxiety
sup3 Exhaustion
sup3 Indigestion
sup3 Dehydration
sup3 Impaired Coordination
None of these are much fun especially while traveling and trying to get the most out of your adventure Without
taking steps to avoid jet lag your body will adjust to time zone changes at a rate of 1 hour per day That means if you
flew across seven time zones it would take seven days to be rid of your jet lag symptoms
The best way to avoid jet lag is to be proactive when you prepare to depart travel and arrive in a far away place
Even if you are not crossing time zones while you travel by following these simple tips you will arrive at your
destination rested and ready for adventure
JET LAG TIPS
56 ograve WORLD WIDE TREKKING
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Before You Leave Home sup3 Get plenty of sleep NASA found that getting as much rest as possible beginning two days before your trip
can significantly reduce jet lag symptoms
sup3 Reduce your stress Plan ahead and prepare for your trip so yoursquore not running around stressed out and
getting ready at the last minute
sup3 Exercise Get regular exercise and keep up that routine just before you travel
sup3 Hydrate Drink plenty of water prior to your departure
In flight sup3 Arrive early at the airport Not rushing to make your flight will reduce stress
sup3 Change your watch Begin to adjust to the new time zone and schedule by setting your watch to your
destinationrsquos time eat and sleep accordingly
sup3 Rest Sleep as much as you can on the plane
sup3 Travel Pillows Use the pillow provided from the plane to support your lower back Also bring an inflatable
(packs small) pillow that wraps around your neck to stabilize your head for better rest
sup3 Noise Canceling Headphones foam earplugs You canrsquot control the noise level around you
sup3 Wear comfortable clothing Bring an extra warm layer so you can sleep better
sup3 Drink plenty of water The humidity on an airplane is around 2-3 Thatrsquos like being in the desert
WWTREKCOM ograve 57
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
sup3 Stretch frequently Aisle seats are best if yoursquoll be getting up to stretch often
sup3 Manage Caffeine Alcohol Intake Both caffeine and alcohol dehydrate you and will slow down your
circadian rhythm or internal clock
sup3 Donrsquot take sleeping pills Sleeping pills cause you to sleep without any body movement This reduces
circulation and increases the chance of blood clotting
Arriving at your destinationhellipEnjoy your trek sup3 Eat Try to eat on the new schedule
sup3 Drink Continue to drink plenty of water
sup3 Sleep Sleep on the new schedule If you are flying eastbound you often arrive in the morning making it harder
to stay up the entire day Try to tough it out If you sleep well on the plane you should be able to stay up until
night time If you need a nap limit it to 45 minutes If you are flying westbound most schedules will have you
arriving later in the day making it easier to stay up until night time and sleep the entire night
58 ograve WORLD WIDE TREKKING
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Please note this section is meant to inform you of the possible altitude related illnesses you could experience while
on your trek It is extremely rare that any of our guests need medical attention but please keep us informed as to
how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals We
encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude
trekking
What is altitude sicknessAltitude sickness or Acute Mountain Sickness (AMS) is a condition that occurs when the body fails to adapt quickly
to the reduced levels of oxygen at increased altitudes Decreased levels of oxygen can affect individuals as low as
8000 feet (especially if you live at or near sea level) but more serious symptoms do not usually occur until 12000
feet or higher
Altitude alone does not determine if someone will suffer from symptoms of AMS rather the rate of ascension degree
of exertion and hydration play a larger role in susceptibility There are no specific individual factors (age sex or
physical condition) that determine whether someone is more likely to suffer from AMS
At WWTrek we have factored acclimatization time into our trekking schedule Acclimatization is the process of letting
your body naturally adapt to the altitude It is done by gradually increasing altitude throughout the trek as a whole
while going up and down in altitude day to day The pace and schedule allow enough time for the body to rest and
adjust each night to the increased altitude We recommend that our guests take Diamox to aid in acclimatization
What are the symptoms of AMS
ALTITUDE ACCLIMATIZATION
Mild AMS sup3 Headache sup3 Nausea and dizziness sup3 Loss of appetite sup3 Fatigue sup3 Shortness of breath sup3 Rapid pulse sup3 Disturbed sleep sup3 A general feeling of malaise
Moderate AMS sup3 Severe headache that is not relieved by medication
sup3 Nausea and vomiting sup3 Increased weakness and fatigue
sup3 Shortness of breath sup3 Decreased coordination
Severe AMS sup3 Gray or pale complexion sup3 Chest tightness or congestion sup3 Cough sup3 Coughing up blood or white watery or frothy fluids
sup3 Decreased mental status or confusion
sup3 Cannot walk straight or walk at all
sup3 Shortness of breathe at rest sup3 Fluid build up in the lungs sup3 Blue color to the skin (cyanosis)
WWTREKCOM ograve 59
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
How serious can AMS beAcute mountain sickness can be life threatening if proper acclimatization is not allowed If mild symptoms are not
noted and treated accordingly more serious conditions can occur Symptoms will usually present themselves within
12 to 24 hours after arrival at altitude The body will naturally adjust to the new levels of oxygen within one to three
days for any given altitude
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective
exchange of oxygen in the blood stream As oxygen in the blood stream decreases the skin of the affected individual
will experience cyanosis (bluish skin) and potentially if untreated impaired cerebral function or death In such
instances the affected individual must immediately descend by at least 2000 feet and pursue proper follow-up
treatment
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage Symptoms
of HACE include headache weakness disorientation loss of coordination decreasing levels of consciousness
memory loss hallucinations or psychotic behavior and coma Immediate evacuation to a medical facility is a must
as this condition is rapidly fatal
What will happen if I present symptoms of AMSWWTrek guides are experienced in identifying and treating altitude sickness We will constantly monitor your well-
being on the climb by watching you and speaking with you It is important that you be open and honest with your
guide If you do not feel well do not say you feel fine or try to mask your symptoms Only with accurate information
can your guide best treat you
In some cases you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides
and if it does you may continue your climb Of course there is always the chance that you will have to abandon your
climb In these situations the guide will tell you to descend It is not a request but an order Do not try to convince
him or her with words threats or money to continue your climb The guide wants you to succeed on your climb but
will not jeopardize your health Respect the decision of the guide
How can I help prevent AMS and properly acclimatizeBefore your trek try to train in high altitude areas if possible Prepare your body by staying well fed and hydrated
before and throughout your trek You should be drinking four to five liters of water daily Avoid tobacco alcohol and
other depressants especially sleeping pills so respiratory drive during sleep is not altered
During your trek focus on your breathing taking deep slow and deliberate breaths Your guide will be reminding you
to ascend slowly and without over exerting yourself
60 ograve WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Is there any medicine to treat or prevent symptoms of AMS We encourage our guests to speak to their health care provider about Diamox (Acetazolamide) Diamox is an FDA
approved drug for the prevention and treatment of AMS The medication acidifies the blood which causes an
increase in respiration thus accelerating acclimatization Diamox does not disguise symptoms of altitude sickness
it prevents them Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and
during rapid ascent to altitude results in fewer andor less severe symptoms of acute mountain sickness (AMS) The
medicine should be continued until you are below the altitude where symptoms became bothersome
Side effects of Diamox include tingling or numbness in the fingers toes and face taste alterations excessive
urination and rarely blurring of vision These go away when the medicine is stopped It is a personal choice of the
trekker whether or not to take Diamox as a preventative measure against AMS
Bottled oxygen will be carried by the WWTrek team Each oxygen canister can provide a continuous flow of oxygen
for a maximum of four hours It is used only in emergency situations It is NOT used to assist clients who have not
adequately acclimatized on their own to climb higher The most immediate treatment for moderate and serious
altitude sickness is descent Therefore oxygen is used strictly to treat a stricken trekker when necessary and in
conjunction with descent with moderate and severe altitude sickness
WWTREKCOM ograve 61
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience
62 ograve WORLD WIDE TREKKING
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Part of our mission at WWTrek is to give back to the wonderful places we visit The Human Outreach Project (HOP) is our way of giving back HOP is a 501(c)(3) non-profit organization funded by private donations HOP collects transports and distributes medical dental clothing and school supplies to areas in need on every WWTrek tripWe encourage our members to take part in HOP on their trip however participation is not a mandatory part of the itinerary
Prior to your trip HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure If you would like to participate in the collecting of supplies to be donated please contact our office for a list of appropriate items
Human Outreach Project in NepalNepal HOP donates supplies to the Namche Dental Clinic Himalayan Childrenrsquos Foundation and to the education fund for Ang Pasang Sherparsquos 3 surviving children (Deanrsquos friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later)
Human Outreach Project WorldwideStudent Leadership Program WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants
Tanzania Orphanage Our largest project to date has been the construction of an orphanage in Africa We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community
Peru HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies although money is most needed for these charities
How to Help HOP sup3 Make a tax-deductible contribution to HOP at wwwHumanOutreachProjectorg
sup3 Join us on an adventure and experience the thrill of adventure travel and give back
HUMAN OUTREACH PROJECT
WWTREKCOM ograve 63
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Kilimanjaro Kids CommunityAlthough we are still in the construction phase of the Kilimanjaro Kids
Community (KKC) our 4 acre orphanage officially opened in May of 2012
The orphanage currently cares for 12 children With the help of two ldquomamasrdquo
(social workers) a grounds-keeper a cook and a guard the children are
provided three meals a day housing and an education It is the goal of HOP
to impact the lives of these children in such a manner that they will become
successful contributing members of their communities The next phase of
the Kilimanjaro Kids Community will include adding a shelter for dairy cows
chicken coop more garden capabilities to provide food and the addition
of a separate girls dorm We still need a lot of funding
to make this next phase a reality so all
donations are very much
appreciated
64 ograve WORLD WIDE TREKKING
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
Completed In-progress
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
WWTREKCOM ograve 65
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
I dream of TREKKING into my old age
66 ograve WORLD WIDE TREKKING
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
We are looking forward to trekking with you If you have any questions regarding preparation for your trip or itinerary
details please contact me directly I or someone from our WWTrek team would be happy to assist you
uml Send the WWTrek office a copy of your flight itinerary Email infoWWTrekcom
uml Make two photocopies of your passport and other documents Leave one with a contact person at home
uml Have correct change for your Visa ($40 for 30 days) and 3 passport photos Bring a pen
uml Have all personal medications and prescriptions secure in your carry-on
uml Carry your passport and items that you need to show at customs separate from your money
uml Carry-on hard to replace items when you fly boots down jacket rain gear prescriptions camera
uml If you have items for the Human Outreach Project bring them along as we will be distributing them on the trip
(Please check with us about what you are bringing to make sure it is appropriate and useful)
uml If you have any questions about the trip please give me a call or send me an email
uml Two passport photos for National Park Trekking Permit
Thank you for choosing World Wide Trekking
Dean amp WWTrek Team
PERSONAL CHECKLIST uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
uml ___________________________________________________________________________________________
PRE-DEPARTURE CHECKLIST
WWTREKCOM ograve 67
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
US Embassy Maharajgunj Kathmandu Nepal
Tel 977-1-400-7200 EMERGENCY Tel 1-400-7266 or
1-400-7269
Fax 977-1-400-7272
usembktmstategov
World Wide Trekking 7938 South 3500 East B-100
Cottonwood Heights UT 84121Tel 8012309089
infowwtrekcom
WWTrekcom
Name as on Passport
Passport Number
Emergency Contact
Travel agent contact info
Flight Information
Important Phone rsquos
Email Login and Password
Name as on Passport
Skype log in and password
IMPORTANT AND PERSONAL INFORMATION
68 ograve WORLD WIDE TREKKING
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
NOTES
WWTREKCOM ograve 69
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
70 ograve WORLD WIDE TREKKING
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
WWTREK TERMS AND CONDITIONSAir Transportation International Airfares are not included in program pricing WWTrek does have travel agent recommendations
that can help you with all of your pre-trek travel arrangements Please ask us for a list of travel agents as well as your best flight
route options and your preferred destination arrival flight
Itineraries Accommodations including lodging domestic flights trains vehicles and sightseeing are subject to change at
anytime due to unforeseen circumstances or circumstances beyond World Wide Trekkingrsquos control Every effort will be made
to operate itineraries as planned but alterations may occur after final itinerary has been issued We greatly appreciate your
flexibility
Special Requests Special requests such as connecting or adjacent rooms bedding requests or dietary needs should be advised
at time of booking We will make every effort to accommodate your special request
Early Arrival Many guests prefer to arrive before the scheduled itinerary We can help make early arrival arrangements if
necessary Additional charges for early arrival transportation lodging meals and activities will apply
Arrival amp Check-in We will suggest an exact flight arrival for many of our group trek destinations Airport transportation will be
provided Many of our hotels allow check in to take place in the mid-afternoon Should you wish to have a guaranteed room
ready or early arrival arrangements we will make every effort to accommodate your request Please ask WWTrek for details and
prices
Rooms All prices are quoted on double room occupancy Single room supplements are available Please ask WWTrek for details
and prices
Baggage WWTrek provides handling of two pieces of luggage per person Weight restrictions on some routes internal
domestic flights may apply We can also arrange baggage storage during most trips More detailed information will be in your
trek welcome packet
Photography during Trek WWTrek reserves the right to take photographs during your travel to be used for promotional purposes
Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip
Cancellation Trip Deposits are non-refundable Cancellation 90 days prior to departure will be refunded in full Cancellation 89
- 50 days prior to departure will be charged 50 of the price Cancellation 49 days or less to time of departure will be charged
100 of the price WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen
circumstances Please ask WWTrek if you have any questions
WWTREKCOM ograve 71
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
We are looking forward to our upcoming adventure Please feel free to contact us at anytime if you have any questions or concerns regarding your trip
DEAN CARDINALE FOUNDER | LEAD GUIDEDean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project Dean has climbed and led guided expeditions in North and Central America Africa Europe South America and the Himalayas He is the US representative to the International Commission of Alpine Rescue (IKAR) an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort Dean is currently working on a seven summits bid summiting Mt Everest in 2005 Dean has taught people of all ages and professions and is well known for his professional ethics and conduct evident in all of his pursuits Dean has a longstanding record of leadership program development and community service
Contact DEANPhone 8012309089
Email deanwwtrekcom
GELJEN SHERPANEPAL OPERATIONS MANAGERGeljen helps organize group treks mountain climbs and private tours forWorld Wide Trekking in Nepal and all of Asia He has organized everything from Khumbu treks to expeditions to the top of the world Geljen Sherpa is an Everest summiteer and understands the demands of hard work perseverance and community Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP) including family members of children in remote Himalayan villages He is a HOP board member
ED CHAUNERGUIDE | ADVENTURE TRAVEL SPECIALISTEd has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort He is the only instructor who also serves on ski patrol He is certified by American Avalanche Association and in Outdoor Emergency Care he also is a Wilderness First Responder Ed is an experienced leader who has traveled to over 40 countries trekked in the Spanish Pyrenees Austrian Alps and Italian Dolomites and summited Kilimanjaro multiple times
WORLD WIDE TREKKING LEADERS
72 ograve WORLD WIDE TREKKING
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
PATRICK REDDISHGUIDE | ADVENTURE TRAVEL SPECIALISTPatrick grew up in the foothills of the Wasatch Mountains Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska Greenland the Alps the Andes the Himalayas and Patagonia His passion for travel and adventure led to a second career in filmmaking and photography Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking
BRIAN MULLERGUIDE | ADVENTURE TRAVEL SPECIALISTBrian is originally from New Jersey where he grew up ski racing He moved to Utah to attend Westminster College in 2008 and initially got into guiding through backcountry skiing In the winters Brian works as a ski patroller for Snowbird Ski Resort and as a ski guideavalanche course instructor for Utah Mountain Adventures Brian spends the rest of his year guiding in the North Cascades in Alaska on Denali and internationally on Kilimanjaro and in Nepal Brian is also certified by the American Avalanche Association and has his Outdoor Emergency Care certification
SETH ORTONGUIDE | ADVENTURE TRAVEL SPECIALISTAt an early age Sethrsquos parents put him on a pair of skis and the rest is history Now Seth spends his winters ski patrolling at Snowbird and guiding for their sno-cat skiing operation Seth has guided in Utah Idaho and Argentina He recently graduated from the University of Utah with a degree in Adventure Outdoor Programming and loves putting his education to use He is certified by the American Avalanche Association is a Wilderness First Responder High-Angle Rescue Technician and an EMT He is also a licensed Utah river guide and is certified in Emergency Outdoor Care
SPENCER STORMGUIDE | ADVENTURE TRAVEL SPECIALISTSpence spent his childhood skiing and climbing He is a nationally registered Paramedic (NREMT-P) as well as an Outdoor Emergency Care Instructor and Instructor trainer He is a member of and instructor for the American Avalanche Association He teaches and instructs at the college level developing curriculums for outdoor education and leadership courses Spence lives in Little Cottonwood Canyon and works as lead guide for Snowbirdrsquos sno-cat skiing outfit and guides helicopter skiing in Utahrsquos Wasatch and Alaskarsquos Chugach mountains
Please visit wwwWWTrekcom for a complete list of our team members
WWTREKCOM ograve 73
wwwWWTrekcom | infowwtrekcom | 8019430264
wwwWWTrekcom | infowwtrekcom | 8019430264