How to stay healthy and fit when Everest base camp trek

28 Sep, 2019 Glacier Adventure Company

Everybody knows that traveling is amazing, but it can also be stressful and harmful to our health when we’re constantly on the go high Himalayas. Many times I was healthy and fit when I did Everest base camp trekking but one time I had a high altitude problem in my 20 years experience. Here are some tips to help you stay healthy and fit on the Everest base camp trekking.

1. ENOUGH SLEEP!
The most important thing you can do while trekking is sleep. Your body needs rest when you’re long walks in the mountain, crossing time zones, carrying luggage to and from destinations, walking all day, Trekking is harsh on your body so make sure you get plenty of rest. How much is enough? Listen to your body, Do not stay long time after dinner, go to bed relaxed and enough sleep. Follow rules early go to bed and early wake up.

2. PACE YOURSELF/ SLOW AND STEADY!
Many People exciting when they start trekking want to long walks. Don’t try to see the whole trek all in one day. If you have plans to do a lot, consider staying longer to slow down your pace and follow the itinerary. Take plenty of breaks in between walking. Enjoy with mountain views and old Sherpa village. Slow and steady walking better for high mountain. If you walk fast and long way risk of mountain sickness.

3. BREATHE/ ADJUST THIN AIR!
Trekkers can do breathing exercises anywhere and anytime. Take a deep breath, hold it, and breathe out. Repeat. It helps you relax and counter the stress of walking. You get low oxygen on the mountain so that take a few days rest for adjusting thin air.

4. DRINK ENOUGH WATER!
Drink enough water, Carry a water bottle with you at all times. You can use public restrooms on the trail. Some people said very difficult to drink enough water in the mountain. You can use different flavors tang.

5. CUT DOWN ON ALCOHOL!
Many people think they are away from work and want to enjoy with alcohol drinks on holidays. Alcohol disrupts your sleep and makes you weak. Some trekkers sick because of alcohol drinks so that I suggest you do not drink alcohol until you reach Everest base camp. When finished, your trek you can drink.

6. ORDER VEGGIES, CUT THE MEAT ON YOUR FOODS!
Eat fresh veg item food when you can! Pick healthier options when dining out. Choose a vegetarian dish with salad balance your meal. Everest base camp trekking is a high mountain area, local people only grow green vegetable and potato. Many people follow Buddhist religion, they do not kill animals. They bring meat from down the place so that meat is not fresh.
PRACTICE “HARA HACHI BU”
Hara Hachi Bu is a Japanese concept that means to eat until you’re 80 percent full. How do you know when you’ve hit 80 percent? Well, just don’t overeat or eat enough to be too full.

7. USE WETNAPS AND HAND SANITIZER!
Impossible to get water and soap all the places in the mountains. It can happen quite frequently when trekking. You’ve been walking all day and coming into contact with people, things, doors, etc. And the last thing you want to do is eat food with dirty hands. Prevent the spread of germs and bacteria by cleaning your hands, especially before or after meal.

8. TAKE YOUR VITAMINS!
It can be difficult to eat a healthy balanced meal with all the essential vitamins in high Himalayas when trekking so take your daily multi-vitamins to supplement your meals.

9. PROTECT YOUR SKIN!
Protect your skin from being outdoors by wearing sunscreen with minimum SPF 15. Use every two hours if you can. If you do not use sunscreen, after trekking, Big problem with your skin.