Travel documents

• Passport - Apply now. Do not wait until the last minute. A passport generally takes at least six weeks to arrive and costs around $55.
• Tourist Visa - We recommend that you obtain your visa in your own country before arrival at Kathmandu, time permitting. Apply with Royal Nepalese Embassy (212-370-4133). Send them a photocopy of your passport and a picture and tell them how long you will be staying in Nepal. Cost will range from $15 to $60 depending on your length of stay. Obtaining the visa in Kathmandu airport upon arrival is perfectly acceptable as well, at a cost of approximately $25.
• 3 Passport Size Photos - For local visa and trekking permit.
• Medications - Begin filling prescriptions in plenty of time before departure to avoid stress and be sure to have an adequate supply for the entire length of time you plan to be away.
• Driver's License - International license if you plan to extend your stay and plan to be driving while in Nepal. Call your local AAA for information.

Begin wearing your new boots/shoes now!
BE RESTED. This is a long journey. The excitement can wear down your immune system. Your ability to enjoy and participate in this fabulous opportunity is going to depend largely on your ability to manage your health while you are traveling.
BE FIT. Our itinerary is designed to optimize your experience. We will be walking approximately six hours per day at an altitude ranging from 4,290 feet in Kathmandu Valley to 4,590 - 6,500 feet in the villages.

Local Food & Water
It is easy to avoid illness while traveling in Nepal. Being mindful of where and what you eat is a large part of the solution. While in Kathmandu we will dine at local restaurants. Most are quite familiar with Western stomachs. Even so, it is a good idea to check tactfully for droplets or water on silverware, dishes and glasses. Even one drop of water can carry all sorts of contamination. Never eat uncooked or unpeeled foods including salads and avoid food prepared by street vendors. Drink only boiled, treated, or hygienically bottled water with a sealed cap. Do not use hotel tap water to brush teeth and avoid swallowing water during a shower. While in the villages Govinda and his staff will have trained our hosts in proper food preparation and sanitation procedures. They are eager to learn and to please their guests. Extra water purification measures (optional) include Travelers' PUR Water Filter, iodine tablets, etc.

Personal Health Kit

• Extra pair of eyeglasses with prescription
• Medications in their original container with prescriptions
• Unbleached and recycled toilet paper (There is no soft toilet paper in Asia.)
• Hydrogen Peroxide
• Dental Floss
• Antibiotic ointment
• Band-Aids
• Charcoal tablets
• Acidophilus
• Lomotil or other preparation in case of diarrhea
• Ibuprofen or other pain pills, just in case
• Cold relief herbs/medicine
• Cough drops
• Antibiotic such as penicillin, just in case
• Moleskin to prevent blisters
• Sanitary protection
• Vitamins & other supplements, adequate supply

Other Personal Items

• Sleeping bag
• Pillow case - Can be stuffed with your jacket to make a nice pillow
• 2 luggage locks - Ones with retractable cable are best (optional)
• Notebook/journal and ballpoint pens
• Small pocket sized notebook for handy access
• Important addresses/ business cards
• Photocopy of passport in separate bag
• Health insurance numbers
• Family photos (Nepali people love to see these!)
• Small "giveaways" for special Nepali friends along the way (optional)
• US stamps - in case you meet someone heading back who can carry mail for you
• Eyeshades for sleeping (optional)
• Earplugs (optional)
• Water purifying system (optional)
• Flashlight with fresh batteries & bulb
• Spoon and fork
• Jack knife
• Sunglasses (optional)
• Hat with sun visor
• Biodegradable Sunscreen a must
• Small towel/face cloth
• Extra zip lock bags (they come in handy)
• Camera/film (quality unreliable along the way) with extra battery or two
• Small tape recorder if you have room. You will be so glad you did!
• Biodegradable Shampoo
• Toothbrush
• Lip balm .
• Razor/blades
• Wet Wipes (individually wrapped rather than liquid container)
• Roll of scotch tape (you'd be surprised) and paper clips
• Rubber bands and twist ties
• Clock with alarm
• Sense of humor

Shoes
Walking shoes/boots with ankle support are recommended. Whatever shoe you choose, make sure it's well broken in before you arrive in Nepal. On the trail, you will be carrying only your daypack. Porters will be carrying the larger packs.
Extra pair of shoes: Rubber thongs, slip on shoes or heavy duty socks are ideal for inside the house. You will be asked to leave your street/road shoes at the door.

Clothes
Cultural appropriateness is a very important consideration with regard to the clothing you bring with you. Bare skin is generally considered unacceptable. For men long pants are preferred to shorts, and1 shirts are to be worn at all times. For women pants are acceptable on the trail AND you will find yourself more comfortable in a skirt. Trust us on this one. We found that a versatile wrap (or button-front) skirt of soft cotton or rayon is ideal when needed to throw on quickly over your pants or leggings. Moreover, one that hooks or ties is even easier: Conservative attire is preferable.
Ideally, you will need the following clothes:

• (3 or more) pairs of cotton or wool blend socks plus (2) pairs of polypropylene liners
• (3 or more) pairs of underwear plus silk thermals for unexpected chill
• (1-2) lightweight, comfortable hiking pants; we've found that soft cotton jersey such as a sweat pants will work well
• (1) nightshirt
• (2-3) tops/shirts, one a turtleneck
• (1) vest with pockets, fleece or Polar Tec vests are great, lightweight & warm
• (1) scarf or bandana
• (1) pair lightweight gloves
• (1) hat
• (1) belt (sometimes great to have to hang things from)
• (1) windbreaker/raincoat with hood
• (1) adaptable sweater
• (1) adaptable shirt

Packing
Bags: Carry two (2) bags: One day pack for water, camera and daily incidentals and one large bag with all your belongings. In a pinch, you can wear the large one on your back, the smaller one strapped at your front, and you will still be quite comfortable with the weight. During the trek, the porters will carry the large bags. We highly recommend a convertible backpack with shoulder straps. Also, bags that are somewhat worn are less conspicuous in third world countries. NO SUITCASES PLEASE. From experience, it is best to carry less than 30 pounds. 20 to 25 lbs. is the recommendation of most seasoned travelers.
Size/Weight Restrictions: Allow for only one carry-on bag. Two (2) pieces can be checked, size not to exceed 64 inches (that is, height and length added together) and weight limited to 70 lbs. each.

Helpful Rreading

• Moran, Kerry. Nepal Handbook, Moon Travel Handbooks. 1996.
• Bezruchka, Stephen. A Guide to Trekking in Nepal. Sixth Edition Mountaineers Seattle 1991
• Armington Stan. Trekking in the Nepal Himalayas, Lonely Planet, Australia 1985
• Insight Guide's Nepal. APA, Hong Kong, 1985.