Be ready before you climb

Trekking in the Himalayas has gained a lot of popularity in the past decade or so. But one needs considerable preparations — physical, mental and organisational — to ensure that nothing goes wrong in the remote heights of the Himalayas. Chandrashekar Ramineni, an avid trekker, part of the Greater Hyderabad adventure club, now gives you some valuable trekking essentials:

Preparing your mind
Certain amount of mental preparation is required. Trekking involves staying in tents or hostels with just basic facilities and food, sleeping in sleeping bags etc. One will have to forego baths and also there’s that thing about getting used to Indian style toilets.

Training your body
Try to walk briskly 4-5 km every day and 8-10 km on the weekends. Start carrying backpacks with some load during the days of the these long walks and break in your new shoes during these walks. it’s also important that you try out all new gear.

Size of your backpack
A good backpack is an essential investment. Buy a backpack depending on the days of the trek. If your trek will take you more than four to five days, it is better to buy a 60 litre or above size.

Crucial Apparel
In high-altitude treks the temperature can vary from warm to subzero as one ascends. Layering is the mantra. Wearing layers is better than a single thick jacket. The layers of clothes can be added or removed according to the climate. Base layer made of hydrophobic material.
Trek pants, shirts. Avoid jeans.
Fleece layer.
Final layer: Waterproof jacket.
A hat to protect from the Sun, a balaclava, three pairs of socks, a pair of woolen socks and woolen gloves. A down jacket will be needed for extremely cold treks.

About Shoes
Buy trekking shoes that are one size bigger; try them on in the store. Above ankle ones are better. The sole should have a good grip and compliant to attaching crampons for walking on snow. New shoes should never be worn for a trek, they should be broken in. A pair of camp sandals would be a good idea to help the feet relax.

Sunglasses
These are very important to protect the eyes from the glare. Darker ones covering the sides and with straps attached would be a better idea. Among other things, you will need a head lamp or a torch, spare cells, trek poles, whistle, essential medication like pain killers, sun block, lip balm, band aid, small toothpaste tube and toiletries and insect repellent cream. It’s prudent to carry small packs of wet tissues rather than a single bulky one.

The Medical aspects
Meet your doctor and get regular health check-ups done. Discuss your travel plan and the altitude of the trek. Treks up to 3,500 metres is high altitude, 3,500 to 5,500 metres are very high altitude and 5,500 and above are extreme high altitude. The higher the altitude, the more the complications of acclimatisation. Carry your essential medications and keep the trek lead informed about your health issues.

Nutrition
Most trek organisers provide good quality, basic food. One can supplement with nutrition bars or peanut raisin mix or dry fruits. Plenty of water, up to three litres or more depending on water loss should be drunk.

Mountain Sickness
Mountain sickness starts from about 2,200 metres onwards. The common symptoms are headache, lack of sleep, nausea, dizziness, loss of appetite, loss of energy, cough, breathlessness and confusion. Mild headaches are common and if it reduces with hydration and pain killer, one need not bother. The trek leader should be informed in case the symptoms become severe. Severe forms of AMS i.e. High-altitude cerebral edema (HACE) and High-altitude pulmonary edema (HAPE) are potentially fatal. Immediate descent, oxygen supplementation, medications like dexamethasone and nifedipine help. If descent is not possible Gamow bags can be utilised if available.

 

 

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