Nepal Annapurna Base Camp Trek for Regular People Who Train (Complete Guide)

If you’re wondering whether you can really do the Annapurna Base Camp trek, the answer is yes—if you train. You don’t need to be an elite athlete or a 20-something backpacker to reach Annapurna Base Camp, but you do need a solid plan, realistic expectations, and the right support.

This guide is designed for active travelers—especially those 50+—who want a challenging but achievable Himalayan adventure. I’ll walk you through what the trek is actually like, how hard it feels day to day, how to train smart, and my recommended guided tour companies that fit your pace and comfort level.

Trekking to Annapurna Base Camp (also referred to as ABC or the Annapurna Sanctuary) is a moderately challenging adventure that showcases the beauty of the Himalayan mountains but at a much lower altitude than the Everest Base Camp trek.  Plus, many people believe the Annapurna region is even more beautiful than the Everest region!

The trek goes up gradually, allowing you to acclimatize better, and never exceeds 13,350’/4130m, so compared to Everest Base Camp’s 17,598’/5364m, you would be over 4000’/1234m lower in elevation, allowing for most people to handle the altitude, especially if they take the prescription,  diamox.  

Annapurna Base Camp trek is definitely DOABLE if you properly prepare yourself physically and you TRAIN!  

Training Tips

Adventure Travel Training Tips

Training for High Altitude 

You will feel exhilarated as you slowly trek among the mystical Annapurna range, checking out one of its stars, Machhapuchhre, or Fishtail Mountain.   You will meet the friendly Nepalese people and look with awe upon your trusty Gorung porters, who carry the bulk of your gear each day – you just need to carry your daypack with water, snacks and outerwear.

Listen to the podcast below where I interview Bron about her ABC trekking experience with my affiliate Basanta Adventures.  

Scroll down below to learn more details and see photos of this outstanding adventure!  

Note that as an ATA affiliate, both my Nepalese affiliate Basanta Adventures which offers private and small group tours, and Active Adventures small group tours offer my listeners an exclusive discount, so email me for the Promo Codes HERE.

Get your FREE Annapurna Base Camp Travel Planner HERE!

We made it!!!  The Summit of Annapuran Base Camp at 13,350’/4130m

How Hard is the Annapurna Base Camp Trek

The Annapurna Sanctuary (Annapurna Base Camp) trek is not nearly as hard as EBC, or Everest Base Camp.  You are significantly lower in elevation by over 4000’/1230m, which makes a HUGE difference in how you feel!

It’s rated a 3-4 out of 5 for difficulty, depending on how well you tolerate altitude.  But remember, you will be hiking very slowly (your guide will slow you down).  This trek is well within the scope of a prepared, fit person.  In fact, many of the people who do the Annapurna Base Camp trek are over 50!

I will discuss training for altitude a little further down, plus I would recommend you listen/visit my Training for Altitude episode, as well as the Training for Adventure Travel episode.

Read on to get the scoop on hiking to Annapurna Base Camp.

And don’t forget to download your Free Trek Annapurna Base Camp Travel Planner HERE!  You’ll also get access to ALL Active Travel Adventures travel planners, packing lists and checklists.  Once a month, you’ll get the newsletter with new travel planners, plus ome helpful travel tips.  No spam promise – Unsubscribe anytime (and I don’t sell your name:).

When to Trek to Annapurna Base Camp

The Annapurna Base Camp (ABC) trekking season runs from mid-late September until early December, and then again from late February/early March until mid May.  The summer, June through August, is monsoon season.  Sometimes the monsoon season starts or ends later than average, so keep that in mind when booking.  You will have less crowds if you book in the shoulder season, but will have more chance of rain and hidden views.

May is a very popular month to hike to Annapurna Base Camp due to the warmer temperatures and less chance of rain.  The closer you time your Himalayan tour to summer, the greater the likelihood you will hike in a T-shirt (and see some rain), but always be prepared for freezing temperatures.  Nepal is in the Northern Hemisphere, so summer is June through August.

Weather for an Annapurna Base Camp Trek

You will be up high when you are trekking, so it can get pretty cold, and is common to be below freezing even during the ‘warmer’ spring and fall months.  That’s why packing the proper gear is critical and will be discussed further down. Note, that you fly or drive into Pokhara, at the lower elevation of 2700’/825m, so the weather there will be much warmer.  But on your trek, consider packing a hot water bottle to put in your sleeping bag at night:  teahouses are unheated!

Here are the Weather Averages for Key Nepal Destinations:

Kathmandu     Pokhara

Annapurna Base Camp Temperature Averages

Typical Annapurna Base Camp Trekking Schedule : Daily hours hiking, altitude and elevation gain 

Annapurna Base Camp Trekking Notes

Here are some further details on the individual days that will help you:

Day 3  Initial steep climb from the valley floor.

Day 4  A slight descent into the valley.

Day 5  Rolling hills leading to the riverside hot springs.

Day 6 The “Big Chhomrong Stairs”—thousands of steep stone steps drop down to the village and then climb right back up to the village.

Day 7  Entering the dense rhododendron and bamboo forests.

The “Crux” (Day 8–9): You will notice the steepest incline occurs between Deurali and ABC. This is where the air thins significantly, and the landscape shifts from forest to glacial moraine.

Day 8  Crossing the 10,000 ft threshold into the alpine zone.

Day 9  ABC 13,549’/4130m  Summit!!!  The highest point of the journey.

Day 10  Massive descent (see the trek profile chart above); You will drop down what took you three days to climb!hard on the knees but easier to breathe.  I recommend using poles to help your knees!

Day 11  Final trek into the historic Gurung cultural capital, Gandruk

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Get your FREE Hike Annapurna Base Camp Travel Planner HERE

What’s to look for in an Annapurna Base Camp Trekking Tour Company

• Tour Leader: A highly experienced trip leader, with you from start to finish (if you want to join up with a small fully guided tour, like with Active Adventures)
• Guide: A Nepalese licensed English speaking guide from a company with a strong safety protocol.
• Porter:  Find out if a porter is included or if you have to hire one (they can arrange it for you).  Usually 12 kg/25 lbs is the max weight allowed.
• A small Guest-to-Guide ratio (averaging 6:1 or lower)
• Lodging: All accommodations for the duration of your trip.  Ask if they will be tea houses with shared bathrooms, or en suite.  Ask how often you will have access to a shower.  Note that most ‘add-ons’ in tea houses cost extra, from wifi, to charging your phone, to showers, to boiled water for drinking.
• Meals: Make sure you know whether your meals are included or not.  Generally your drinks (including non-alcoholic drinks, and often snacks, are NOT included.  Pack a few snacks you enjoy, especially protein snacks like jerky.
• Water: I treated my own water using a Sawyer Squeeze.  It’s lightweight and easy to use.  Try to avoid buying water in plastic bottles as trash removel in the Himalayan mountains is an issue.  You can buy boiled water to fill non-BPA plastic water bottles, like the Nalgeen bottles., or use tablets.
• Transportation to the trail head:  will you be flying or driving to Pokhara?
• Equipment: is any equipment provided?  Most lend you a waterproof duffle for the porter. ASK!
• Entry Fees and Permits:  are they all included, or is it extra?

My Annapurna Base Camp Trekking Tour Company recommendations:

Acclimatizing for Hiking at Altitude: How to Trek at Higher Elevations

As mentioned, the key is to trek high and sleep low in order to help your body acclimatize to higher elevations with its lower oxygen levels.  Active Adventures and Basanta Adventures keep this principal in mind on their itinerary. Expect to have a couple of acclimatization days on your trek.

Prior to your trip, there are a few things you can do:

• Visit your doctor to get an altitude prescription for diamox.  I have found these pills to be super helpful.  I used to have issues whenever I got above 8000′.  Since taking these pills plus allowing time to acclimatize, I’ve yet to have an issue and I’ve been hiking at more than 16,000’/4875 m (in Peru) and over 18,000’/5500m at Kala Patar near Everest Base Camp.
• Consider training with an Altitude Mask.
• Listen to my Altitude Training episode 

Training for Annapurna Base Camp

Make sure you are fully trained before you go.  Personally, I would plan to train at least four or five months.  If you are super fit, you could probably get away with three, but the longer you train, the easier time you’ll have of it.  Suggestions:

• • Be sure to check out the adventure travel training and the training for altitude shows we’ve done:
    • Training for Adventure [with Marcus]
    • Training for Adventure [with Becki]
    • Training for Altitude [with Becki]
  • Consider calling my affiliate Becki at Trailblazer Wellness.  You can get a free initial consultation with Becki to see if you are a good fit.  If so, she can custom design an affordable training regimen for you with online videos and coaching to help ensure you are ready for your trek.  Mention ATA for a 10% discount.

Once you start trekking in Nepal:

• Hike slow and steady (your guide will ensure this)
• Drink ample amounts of water!  Dehydration REALLY exacerbates altitude issues.  I recommend 3-4 liters each day.
• Add electrolytes to your water
• I have found drinking a lot of tea helps as well.
• Also make sure you are eating enough for energy – even if you lose your appetite a bit, which is common when you are at altitude
• In case you get tired of eating local, pack some of your favorite spice to jazz up the food and pack some high calorie protein bars for energy
• Obviously carry what you need in your daypack, but ONLY what you need to minimize weight.  Your porters carry your main gear, but don’t skimp on carrying your outerwear.  Weather in the mountains is very unpredictable and changes quickly!  See my recommended packing list further down.
• If you get a minor headache or feel slightly dizzy, that’s normal.  But anything more, be sure to notify your guide.  Altitude Sickness is serious! Learn more here.
• If your guides don’t check your oxygen levels, check your own.  Fingertip monitors are inexpensive.  You’ll need one if you use an Altitude Mask.  You want to start paying close attention if it dips below 88-90%.  Your tour company should regularly check your O2 and general well being, plus inquires whether you’ve drunk the recommended 3-4L of water each day.
• Set a timer on your phone so you don’t forget to take your diamox pills.

Around 95% of trekkers successfully make it to Annapurna Base Camp.  If you do all of the above, I feel quite confident that you will also be successful. It is especially important (usually mandatory) that you buy High Altitude Travel Insurance for your trip in case you need a helicopter or need to be flown to a good hospital.  You will probably need a rider for the altitude, or just check out Rise & Shield’s policy.  ASK before your 15 day policy review period is up to make certain you’ll be covered!!!

Get your FREE Annapurna Base Camp Travel Planner HERE

Lodging en route to Annapurna Base Camp

You will mostly be staying in small villages at ‘tea houses’ and small lodges, like the one pictured.

Your room will be clean and adequate but it can get cold, so make sure you have woolies to wear to bed.  In the shoulder season, consider packing an old fashioned hot water bottle.  They are surprisingly effective in keeping your bed warm all night! 

For a nominal fee, you can pay a single supplement so you don’t have to share a room.  No single rooms are available, so your room will always have two beds.

Note that the higher you climb, the more modest the accommodations and the showers get, shall we say ‘cooler’, and often are not even available.  You will appreciate a HOT shower upon your return:)

Food Along the Annapurna Sanctuary Trek (ABC)

Most of the time, you will be eating at tea houses, which are small guesthouses with a large central dining hall.  Upstairs are multiple double rooms with two twin beds.  They are usually not en suite, so you share a bathroom down the hall.

When you arrive, you order your meal from a printed menu with English description and pricing and log your request in a log book with your name and room number.  Actually, everything you order, you log in the book on your page.  This includes electricity to charge your phone or charger, use of wifi, a shower (ask your guide for the best tea houses to take a shower), any drinks or snacks, and your meals.  You write the time you want your meal to be ready.

If you are a picky eater, consider packing some of your favorite trail snacks and protein bars (in case you get tired of tea house food).  Pack some of your favorite spice to jazz up food.  Altitude can decrease your appetite and you need the calories!  

Check with your tour operator if you have dietary restrictions.

HOT DRINKS:  At the tea houses, you can order an insulated bottle of coffee, tea, hot chocolate, or flavored drinks like my favorite ginger/lemon drink or mango.  A ‘small’ is what we’d consider a large, and has about six cups.  A large is ginourmous, but terrific for a midday break with your guide and porter.  PRO TIP: If you order a small flask when you arrive at your tea house, your drink will stay warm through the night, should you wake up and want a warm drink.

Most tea houses offer a wide variety of meals from the local traditional dahl baht (lentils and rice), to pasta, tuna fish, soups, lots of kinds of flavorful teas (which are great at altitude!).  Ask your guide when you need to switch to vegetarian, as remember ALL goods must be ported up the mountain by man or beast, and will not be refrigerated while en route.  So trust your guide as to whether it is safe for your tummy to eat the offered meat, cheese and dairy products.

While beer is for sale at most Annapurna tea houses, it’s a good idea to lay off alcohol on your trek to avoid dehydration.  Plus, some people have difficulty sleeping at altitude and you don’t want any reason not to slepp well.

Eating Local Nepalese Food

Nepalese food may be considered a mix of Indian and Tibetan cuisine.

You will probably be eating a lot of the nutritious Dhal Bhat, which is the most popular meal on treks.  Dhal bhat is a seasoned steamed rice with cooked lentils.  You may also eat sherpa stew, dumplings, noodles or different curries.  Perhaps you’ll try a yak burger.  Western food is also available, but it may have Nepalese ingredient substitutions, such as ox for beef, especially the higher up you go.

At higher elevations, where rice doesn’t grow, your grain choices will more often include corn, millet, barley or buckwheat.  Roti, a round flat bread is common.

In Nepal, the cuisine is often dictated by the religion practiced.  In Nepal, you will find Hinduism(81%), Buddhism(9%), Islam(4.5%), Kirat, and Christianity.  As in India, cows are not eaten by any Hindus, so you won’t find beef options often.  (Happily, you also won’t find a McDonalds:) But you can sometimes find a yak burger.  Here is Wikipedia’s description of Nepalese food.

Obviously in the larger towns, like Kathmandu, you’ll have lots more options.  

What About Toilets???

You are going to see a mix of Western style and long drop toilets in the teahouses.  You will have occasional access to toilets while trekking.  If you need to visit ‘nature’ in between times, be sure to ‘Leave No Trace’ and pack out your used toilet paper.  Always keep a zip bag labeled ‘trash’ in your day pack for any trash wherever you are in Nepal.

And always keep a small zip bag with toilet paper in it, as it is rarely available in public toilets, often even in the nicer restaurants!

Getting to Kathmandu

There are many flights in to the international Tribhuvan International Airport (KTM) (note that locally they refer to it as TIA), but you’ll probably be arriving from Istanbul, Dubai or Delhi.  Scroll down to the bottom of this link to see the direct flights into KTM.

From Kathmandu, you will take a small plane or bus to Pokhara, the ‘Gateway to Annapurna’.

Kathmandu to Pokhara, the Gateway City to Annapurna Massif Mountain Range

Your Annapurna Base Camp adventure tour starts in Pokhara.  If you have the time, plan a day or two to explore this lovely lakeside city.  It has a walkable downtown filled with restaurants and shops, and has the breathtaking Fishtail and other majestic Himalayan mountains as a backdrop.  Try to stay at the Fishtail Lodge it’s an oasis in the outskirts of town for a refreshing and relaxing break from the city (and it’s an easy walk to town).

Flying to Pokhara from Kathmandu

Most guided tours to Annapurna Base Camp include transportation from Kathmandu.  Ideally, you will want to fly to Pokhara from Kathmandu.  It’s about a 30 minute flight and several local airlines service this route.  It costs a lot more, but it will give you back a day.  

Buses to Pokhara from Kathmandu

You can take a higher end bus, like VVIP, or a cheaper local bus.  It doesn’t cost much more for a higher end bus, so cough up the money, if this is the route you want to take.  It will have more comfortable buses and better trained drivers for these hairpin roads.

They will tell you it takes 6 hours.  Most of the time it takes 7-8 hours.  If there is construction, it might take 12 hours, so plan for twelve, and pray for 6.

Travel Insurance for Nepal

All Nepalese Trekking Tour Companies require good Travel Insurance.  For regular touring, you can check out this handy travel insurance policy and price comparison checker.  But if you will be trekking at altitude, you will either need that company to add a rider for your trek, or just get high altitude insurance, like from Rise & Shield to start with.

ACK!!! You Forgot Something!  Gear Shopping…

Kathmandu:  Offers absolutely anything you may need, but be wary of all the counterfeit goods.  Even though things are cheap in Nepal, I personally didn’t want to risk equipment failure.  Plus, I like to practice AND test my gear before I head out.  Ask your tour company for reputable stores.

Get your cash here and take at least the equivalent og $100-$200 more than you think you’ll need.  The only other ATM’s you’ll find are in Pokhara before you head out.  I brought USD to tip my guide and porter, and just substituted my excess rupees so I didn’t need to exchange it back to USD.  You will need cash on your trek – credit and debit machines pretty much don’t exist.

Tea Houses:  Snacks, beverages, toilet paper, electricity to charge phone ($), wifi ($), showers(when available, $).  Most don’t accept credit cards, so bring cash!

Dealing with High Altitude and Altitude Sickness

I climbed an extra 4000′ higher on my Everest Base Camp trek, but the information you need to know is the same for your Annapurna Base Camp trek.  At less than 14,000′, you are not as likely to have issues, especially if the doc gives you a diamox prescrtiption ahead of time.

Packing List for Annapurna Base Camp Hike

If you go with my recommended tour company, Active Adventures, they will provide you with a four season down jacket, a four season sleeping bag (with a removable liner), plus hiking poles (those pesky ‘weapons’ you often can’t carry on a plane anymore).  Basanta Adventures can also arrange supplies and gear for you.  Most tour companies will lend you the waterproof duffel bag that your porter will carry your night supplies with – be sure to ask!

You can store your ‘city’ travel clothes and anything else you won’t need for your Everest Base Camp trek in Kathmandu, so bring an extra duffle ro store those.

You have weight limits for your ABC hike:

The porters can carry your extra trekking clothes, toiletries and essentials in a duffle up to 22 pounds/10 kg.  Active recommends you carry a 25 – 30 L daypack and keep the weight under 11 pounds/5 kg.

You won’t have much opportunity to do laundry while trekking, so only bring quick dry performance clothes.  Your woolies, if real wool (I recommend Merino wool for comfort), gratefully won’t smell too bad, even after many days without a wash.  You can wash them when you return to the city.

You will be hiking for 12 – 13 days, and you have to pack super light, so your clothes will be stinky when you get back to Kathmandu.  Everyone else’s will be stinky, too, so just live with it.  You will definitely appreciate the hot shower and wearing clean clothes when you are finished!  Only pack high performance technical clothes that are quick dry!

Here’s what I’d pack for an Annapurna Base Camp Trek:

TIP:  Don’t chintz on your gear!  This is NOT where you want to go cheap!!!

• 25 – 30 L Day pack and Rain Cover
• Water Bladder
• (2) Nalgene 1 L Water Bottles
  • If you are getting boiled water from the tea houses, you’ll need Nalgene so no plastic leeches
• Rubber Hot Water Bottle with Cover(put in your sleeping bag for warmth sleeping)
• Lifestraw (you’ll get tablets, but still pack one and/or pack a water filtration system)  I brought my Sawyer Squeeze.
• Hiking Boots (How to Choose Hiking Footwear)
  • If you have strong ankles, you could get away with hiking shoes or trail runners
• 2-3 Quick Dry Hiking Shirts (I like SPF with roll up sleeves)
• 1-2 quick dry Hiking Pants (I like zip off convertible pants)
• 2 pair sock liners ( I like toe socks to prevent blisters)
• 3 pair heavy WOOL socks
• 2 pair Merino Wool Base layers (you may need for hiking and definitely for sleeping, and it’s nice to have a cleanish pair to wear at night)
• Wide Brimmed Hat
• Wool Hat
• Performance Rain Jacket + cheap poncho (TEST jacket before your trip!!!  Some ‘sweat’ on the inside; even expensive ones!)
• Side zip Rain Pants (the zip lets you pull them on/off without removing your boots)
• Waterproof Gloves
• Wool Gloves
• Merino Wool Glove Liners
• Bandana (I like to twist it and then wrap it around my wrist to wipe off sweat or a runny nose)
• (3) Quick Dry underwear (Women: Sports bra?  Me, I’d skip)
• Only the most necessary toiletries (don’t forget sunscreen and SPF chapstick!)
• Dry Sacks
• Line your packs with Compacter Bags to keep everything dry, too!
• Shower Shoes : lightweight flip flops for communal showers
• Headlamp
• Emergency Survival Blanket
• Whistle (attached to your daypack)
• A Compression Sock in case you twist your ankle
• Only mandatory toiletries and medications
• Stretch band so you can stretch after hiking and in the morning
• Dry Laundry Sheets for hand washing at night
• 1 or 2 Carabiners in case you need to hang and dry clothes on the back of your daypack while hiking.  TIP: If you are handy, sew a lightweight loop of fabric on any clothing item you may want to dry that doesn’t have a ‘natural’ loop for you to hang it to dry: you don’t want to accidentally lose anything, like SOCKS or your bandana!)
• Power Bars (in case you get sick of local food, but you need the energy). Pack snacks you love.  Junk food available at tea houses.
• Electrolyte Powder packets (Drink 3L/day and add this to it)
• Hiking poles, sleeping bag and liner, 4 season down jacket if not PROVIDED by your tour company.  Consider a pillow case and thermal sleeping bag liner.  I packed the Sea to Summit one and loved it.  Due to all the rain I had, I only saw tea houses washing the duvets once (they dry them on the roofs), so my liner not only kept me warm, but was also my sanitation barrier:)
• I would normally pack more ’emergency’ gear for a hike like this, but your guide and the porters will have the basics and you’re not going to be out of sight of your guide.

If you are buying your gear (or anything!) from Amazon, I would very much appreciate you buying using my links: you will be helping to support the program at no additional cost to you, and helping to keep this site ad free – THANK YOU!!!  Kit

Your Annapurna Base Camp Day Pack

You’ll want to minimize your pack weight!  EVERY ounce counts!!!  Here’s what to carry:

• 30 L Daypack
• Daypack Rain Cover
• Hiking Sticks are optional IMO
• Wide Brim Hat or Ball Cap plus Ear Headband(for sun and cold!)
• Wool Cap
• Buff or Balaclava
• QUALITY Polarized Sunglasses and strap (Strong UV light/snow glare)
• Thermal Jacket
• Rain Jacket
• Rain Pants
• (Possibly pack) Thermal Pants – depending on weather
• Waterproof Gloves
• Expedition Mittens (liner, too?)
• Snacks
• Nalgeen Water Bottle
• Water Bladder
• Toilet Paper and zip bag for trash
• Hand Sanitizer
• Suckers for dry mouth
• Compression Sock in case you turn your ankle
• Emergency Kit:  Check to see what your guide carries.  I ended up giving my kit to my porter after Day 2 to save weight.

Getting Organized & Getting Proper Sleep

I did my Nepal trek in the off season (mid-September) and pretty much had the tea houses to myself.  If you go in season, you’re likely going to be sharing a room with two twin beds.  I strongly encourage you to pay the solo supplement so you have space to get organized each day as well as not having to worry about a roommate snoring, being restless, or getting up during the night and disturbing your much needed rest.

Plus, I took a long nap each day, and didn’t havve a roomie bugging me.

The tea houses are inexpensive and you will thank me!

Kathmandu

The Perch rental home in Kathmandu

WARNING:  Never cross a hanging bridge with pack animals on  it!  They can push you (though not likely over), and many have horns.  We had excellent weather on my way back across the Hillary Bridge, so I stopped in the middle to take photos.  Suddenly, I felt the bridge bounce up and down.  Looking up, I see guide Kami hauling ass to the other side.  I have no idea why, but if I see my guide running full on, I start running full on.  I’ll ask questions later.  The answer:  Kami noticed a large team of pack horses nearing the bridge and he wanted to see if the keeper could hold them off crossing until I had safely made it.

Get Travel Insurance for your Everest Base Camp Trek!!!

I buy travel insurance for ALL of my overseas adventures (and any expensive US ones) because it covers all sorts of things that can go wrong which can create major unexpected expenses.  I’ve had to use it twice!

If you are going to trek to Everest Base Camp, you will be flying in and out of Lukla, where is it NOT uncommon for flights to be cancelled due to weather.  If you miss your Kathmandu flight because you can’t get out of Lukla, it could be quite costly (I would also recommend an extra day or two there just to relax and explore and to give you some brieathing room).  And it’s possible that you might have to pay extra for a helicopter in order to leave Lukla.

Travel insurance is also quite handy for lost or stolen luggage, and delayed or cancelled flights, or if you should have to cancel because a close relative gets really sick (or worse).  I’ve had to use my travel insurance for each of these occasions.

Here is my favorite Travel Insurance Comparison tool:  you don’t have to give any private information unless you decide to buy it, and it quickly gives you a list of policies with prices so you can find the best one for your adventure. Note that you will probably need to add a rider for the high altitude – check with the company within the 15 day free review period to make sure your adventure is covered!