Everest Base Camp Trek for Regular Hikers (who Train)

Trekking to Everest Base Camp is one of the most challenging adventure covered on the Active Travel Adventures podcast!  However, an Everest Base Camp trek is DOABLE if you properly prepare yourself mentally and if you TRAIN!  

Nestled in the heart of the Himalayas in stunning Nepal is a journey that will challenge, excite and test your physical and mental fortitude:  you will experience breathtaking views of the highest peaks in the world, including of course, Mount Everest, seeing the best the Nepalese Himalayan mountains have to offer!  

You will feel exhilarated as you push your body – at altitude- on a serious hike, and then collapse later at a local tea house or lodge to rest up for the next day.  You will meet the friendly Nepalese people and look with awe upon your trusty porters, who carry the bulk of your gear each day.

If you are lucky, you will meet and chat with fellow hikers that are attempting to SUMMIT Mount Everest, since your are trekking along the same trail!

Listen to the podcast below where I interview Jack, who recently hiked to Everest Base Camp with my affiliate, Active Adventures, and scroll down below to learn more details and see photos of this outstanding adventure!  

Note that as an ATA affiliate, Active offers my listeners an exclusive $100 Discount, so email me for the Active Adventures Promo Code HERE.

Get your FREE Everest Base Camp Travel Planner HERE!

Listen to my podcast episode with Jack about his adventure trekking to Everest Base Camp at age 72!

How Hard is the Everest Base Camp Trek

I’ll admit it:  it’s hard!  BUT, if you properly train, get your head straight and pack the right gear, YOU CAN DO IT!!!

It’s rated a 5 out of 5 for difficulty, but this challenging trek is within the scope of a prepared, fit person.  In fact, many of the people who go on the Active Adventures’ Everest Base Camp tour are between 50 and 70!

Much of the challenge is due to the high altitude, meaning there is less oxygen, so it’s harder to catch your breath.  So you hike slowly to allow your body to perform.  Active also allows time for acclimatization, which is key!

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 Everest Base Camp.

And don’t forget to download your Free Trek Everest Base Camp Travel Planner HERE!

NOTE: Some people consider climbing Kilimanjaro more difficult than trekking to Everest Base Camp because you have less time to acclimatize.  I would say these two adventures are the toughest we cover at ATA.  Doable, but you’d better train!!!

When to Trek to Everest Base Camp

The Everest Base Camp (EBC) trekking season runs from early September until late November, and then again from late February until late May.  The summer, June through August, is monsoon season.

May is the most popular month to hike to Everest 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 Everest 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.  That’s why packing the proper gear is critical and will be discussed further down. Note, that at Kathmandu’s at the lower elevation of 4600’/1400 m, the weather will be much warmer.

Here are the Weather Averages for Key Nepal Destinations:

Kathmandu     Lukla

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Active Adventures Itinerary for Everest Base Camp

This 19 Day Tour starts and ends in the colorfully fun city of Kathmandu

Day 1 : Arrive Kathmandu.  Active Adventures picks you up from the airport.  If you arrive early, you can explore the colorful, sense-awakening city before meeting up with the guide and group later.  Sleep Elevation(Kathmandu): 4600’/1400m

Day 2 : Visit Swayambhunath Temple.  You’re likely to see macaque monkeys as you witness Buddhists circumnavigating the centerpiece stupa (a dome-shaped Buddhist shrine) and spinning the prayer wheels set into its base.  You’ll see Kathmandu down below. Sleep Elevation (Kathmandu): 4600’/400 m

Day 3 : Fly in to Lukla, the gateway to Mount Everest, and famous for it’s exciting runway (scroll down for more info).  Here you will do a hike to get used to the elevation and do a final gear check.  Sleep Elevation (Lukla): 9383’/2860 m

Day 4 : it’s time to hit the Eeverest Base Camp trail, first hiking down to the village of Phakding on the banks of the Dudh Kosi River to Jorsalle.  This trail is a main transport ‘road’ for supplies up and down to EBC, so you will see lots of porters, fellow trekkers and pack animals along the way as you enter Sagarmatha National Park, and get your first views of the majestic, snow capped Himalayan peaks. You’ll get to see loads of beautiful flora and fauna in this region, especially in the fall, after monsoon season. Hiking: 8.5 miles/13.7 k, 6-7 hours  Elevation Gain: 459’/140 m,  Loss: 820’/250m  Sleep Elevation(Jorsalle): 2750 meters (9022 feet)

Day 5 :  A short hiking and acclimatization day crossing the narrow valley and Dudh Kosi River over the famous Hillary Bridge.   You’ll end at the village of Namche Bazaar, home to the world’s highest marketplace with incredible 360° views.  You have the afternoon to explore.  Hiking: 2.8 miles/4.5 k, 3-4 hours Elevation Gain: 2043’/623m  Sleep Elevation(Namche Bazaar): 11,066’/3373 m

Day 6 :  You stay at Namche Bazaar for a full acclimatization day, with an optional steep 3 mile hike up to the Everest View Hotel for mind-blowing views (recommended!). Namche Bazaar is an important stopping point for trading expeditions across the Nangpa La to Tibet and is still an important supply point for mountaineers and trekkers today. Hiking: Optional hike to Everest View Hotel: 3 miles/5 k, 2-4 hours  Elevation Gain: 1664’/507m Sleep Elevation(Namche Bazaar):  3373 meters (11,066 feet)

Day 7 :  Begin the hike with magnificent Everest views and then hike down to the Dudh Kosi River for lunch and tea at a local sherpa’s house before continuing on, surrounded by some of the most imposing mountains of this planet. Hiking: 7.5 miles/12 k, 5-7 hours  Elevation Gain: 1466’/447m  Sleep Elevation(Deboche): 12,532’/3820 m

Day 8 : You leave the dense dwarf conifer forest behind and get above tree line as you ascend to Dingboche.  Instead of occasional sitings of musk deer and monal pheasants, now you’ll see alpine meadows among a landscape of boulders. Hiking: 6.8 miles/11 k, 3-5 hours Elevation Gain: 1584’/483m  Sleep Elevation(Dingboch): 14,117’/4303 m

Day 9 : An acclimatization day in Dingboche with an optional hike to see Makalu, Lhotse and Cho Oyo – three of the six highest mountains in the world.  The golden rule is to ‘climb high, sleep low’, so the hike is highly recommended!   Hike 3.5 mile/5.6k 4-5 hours  Elevation  Gain and loss: 2300’/700m   Sleep Elevation (Dingboche):  14,117’/4303m 

Day 10 : Outstanding views continue as you climb to the village of Dughla, where you will rest before tackling Thokla Pass to Lobuche. Hiking: 4.6 miles/7.5 k, 4-6 hours Elevation Gain: 1991’/607 m    Sleep Elevation (Labuche): 16,110’/4910m

Day 11 :  Yay yay yay!!!  Today you make it to Everest Base Camp – congratulations!!!  After hiking to Gorak Shep for lunch, you make your final push up the path to EBC, at the foot of the Khumbu Icefall (17,598’/5364m).  Take in the magic of EBC, where mountaineers spend weeks prepping for their Mount Everest climb.  After soaking it all in, begin your trek back down. Hiking: Hike to EBC: 4.9m/8k (6-7 hours), then head back down to Gorak Shep 1.9m/3k (2-3 hours)  Elevation Gain 1489’/454m  Loss 734’/224m   Sleep Elevation (Gorak Shep): 16,860’/5140m

Day 12 : You’re not finished yet!  This morning, you’ll get up before dawn to high UP to the ridgetop of Kala Patthar. At 18,208’/5550m, this is the highest point you’ll reach during this tour to get one of the most dramatic views in the world. After lunch at Lobuche, you’ll descend to Pheriche to take a well deserved shower and perhaps grab a cold one.  Hiking: 9.3 miles/15 k, 9-10 hours  Elevation Gain 1671’/510m Loss: 4621’/1410m   Sleep Elevation (Pheriche): 13,910’/4240m

Day 13 :  As you descend back towards tree line, your lungs will appreciate the increased oxygen!  Once again, you will start to see the dwarf rhododendrons and pines in the valley below. Hiking: 7.4 miles/12 k, 4-6 hours Elevation Loss: 1377’/420m    Sleep Elevation (Deboche): 12,532’/3820m

Day 14 : You make it back to below treeline, where once again you’ll hear the gentle bells of the yaks and the raging river below.  Have tea beside the Dudh Kosi River, before winding your way up towards the picturesque village of Khumjung (and past a tree nursery established by Sir Edmund Hillary’s Himalayan Trust).  If time permits, you’ll visit a monastery.  You’ll stay in the hiker favorite town of Khumjung. Hiking: 4.9 miles/8 k, 3-5 hours    Elevation Loss : 131’/40m   Sleep Elevation(Khumjung): 12,400’/3780m

Day 15 :  You’ll continue your descent, passing the largest school in the area – also establish by Sir Hillary– before hitting switchbacks taking you down to the Dudh Kosi River, where you’ll then follow the river to the edge of the Sagarmatha National Park to Jorsalle.   Hiking: 3.1 miles/5 k, 3-5 hours Elevation Loss 3379’/1030m   Sleep Elevation (Jorsalle): 9022’/2750m

Day 16 : Your final day of trekking in the Khumba region.  After a tea stop in Phakding village, you’ll make one last small climb back up to Lukla, where you’ll share a farewell celebratory dinner with your incredible porters and cooks.   Hiking: 7.4 miles/12 k, 4-6 hours   Elevation Gain: 295’/90m    Sleep Elevation (Lukla): 9320’/2840m

Day 17 : Fly back to Kathmandu and take an optional tour of Durbar Square, the place where Nepal’s kings were crowned in past times. The square is in the center of old town Kathmandu and is the city’s greatest example of traditional architecture, so much so that it was designated a UNESCO World Heritage site in 1979.  Dinner is on your own tonight so you can choose from among the many great local restaurants.   Sleep Elevation (Kathmandu): 4600’/1400m

Day 17: Kathmandu Free Day with lunch on your own.  (Note that sometimes due to the weather, you may have to leave Lukla today).  Tonight’s farewell dinner at a local restaurant is to celebrate with your group and guides.

Day 18 : Depart Kathmandu after breakfast.  Active can give you suggestions if you want to extend your trip.  What an amazing adventure!!!

Get your FREE Hike Everest Base Camp Travel Planner HERE

What’s Included on this Active Adventures Everest Base Camp Trekking Tour

• A highly experienced trip leader, with you from start to finish
• A team of specialist local guides and porters for the duration of the Nepal treks
• Industry-leading Guest-to-Guide ratio (averaging 6:1)
• All accommodations for the duration of your trip
• All meals except where indicated in the itinerary
• Unlimited snacks to keep you fueled
• Round trip flight: Kathmandu to Lukla
• All necessary equipment (well-maintained and safe) for activities
• Down jacket, sleeping bag, and hiking poles for the duration of the Nepal treks
• All gratuities for hotels, restaurants, and activities
• All hiking and park entry fees and permits

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 keeps this principal in mind on its itinerary.

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).
• Consider training with an Altitude Mask.
• Listen to my Altitude Training episode on my companion Adventure Travel Show podcast.

Training for Everest Base Camp 

Make sure you are fully trained before you go.  Personally, I would plan to train at least 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.  Active recommends 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.  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!
• 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%.  Active Adventures regularly checks 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 Everest Base Camp.  If you do all of the above, I feel quite confident that you will also be successful. It is especially important that you buy 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.  ASK before your 15 day policy review period is up!

Get your FREE Everest Base Camp Travel Planner HERE

Lodging en route to Everest 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.  When available, Active Adventures tends to choose the cosiest (and I think, the most interesting) accommodations, like the Everest Inn at Everest Base Camp.

For a nominal fee, you can pay a single supplement so you don’t have to share a room (this is what Jack did).  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’.  You will appreciate a HOT shower upon your return:)

What About Toilets???

You are going to see a mix of Western style and long drop toilets.  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.

Kathmandu to Lukla to Everest Base Camp

Your Everest Base Camp adventure tour starts in the fabulous, sensory exploding 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 to Lukla, the ‘Gateway to Mount Everest’, which you will no doubt find exciting (see below).

And it is from Lukla that you will begin your hike to Everest Base Camp.

You can get the ATA Everest Base Camp Travel Planner for FREE HERE.  Not only will you get a printer-friendly EBC travel planner, you will also get access to ALL Active Travel Adventures travel planners, checklist and packing lists.  Plus, you’ll receive the once a month newsletter with new downloads.  No spam promise 0 unsubscribe anytime.  Get access HERE.

Lukla Pilots – True ‘Top Guns’ but without the guns

Not just any pilot can fly Lukla:  in order to be licensed to fly in or out of Lukla, pilots must be experienced and undergo rigourous training, including over 100 short-takeoff-and-landing (STOL) missions, have at least a year’s STOL experience in Nepal, and have at least ten Lukla airport flights with a certified instructor pilot.

In addition, the airport will close if the weather or visibility is bad.  Most flights leave in the early morning to avoid winds.  Another reason to  buy Travel Insurance!  If planes can’t take off, sometimes you’ll have to take a helicopter (at additional expense – again, get travel insurance!) back to Kathmandu.

Packing List for Everest 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).

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 EBC 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 13 days of the tour, 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!

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

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

• 25 – 30 L Day pack
• Water Bladder
• (2) Nalgene 1 L Water Bottles
• Rubber Hot Water with Cover(for warmth sleeping)
• Lifestraw (you’ll get tablets, but still pack one)
• Hiking Boots (How to Choose Hiking Footwear)
• 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!
• Headlamp
• Emergency Survival Blanket
• Whistle (attached to your daypack)
• A Compression Sock in case you twist your ankle
• 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)
• Electrolyte Powder packets (Drink 3L/day and add this to it)
• Hiking poles, sleeping bag and liner, 4 season down jacket PROVIDED by Active Adventures tour company
• 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

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!