The short answer
Do trek with a licensed guide, walk slowly, drink plenty of water, rest when tired, follow the "climb high, sleep low" idea, carry insurance, tell your guide about any symptoms, stay on marked trails, respect villages and carry out your rubbish. Do start early and arrive at the lodge by mid-afternoon.
Do not rush the ascent, drink alcohol on the first nights at altitude, ignore headaches or breathlessness, walk alone in the dark, drink untreated water, or ride in the lead if your group is slower. Do not litter or feed wildlife.
Key facts
- Do
- Guide, slow pace, water, insurance
- Do not
- Rush, drink alcohol, ignore symptoms
- Water
- Boiled or purified
- Waste
- Carry out
How it works
- Start slowlyThe first days set the pace.
- HydrateRegularly.
- Report symptomsEarly.
- Rest when neededRest days.
- Pack out wasteLeave no trace.
Pace, water and rest
The key habits on a trek are walking slowly, drinking regularly, eating well and resting when needed. Rising slowly in altitude gives your body time to adapt. A rest day is a safety tool, not a lost day.
Tell your guide early about headaches, nausea, unusual tiredness or trouble breathing. Mild symptoms can worsen, and acting early is easier than acting late.
Respect for the trail
Stay on marked trails, carry out your rubbish, follow local rules for fires and water, and greet people you pass. Keep to the uphill side when animals approach.
Do not drink alcohol at altitude, do not rush to keep up with others, and do not split from the group on remote routes. Good decisions on the trail are usually the slow, cautious ones.
Insider tip
Treat a rest day as part of the plan, not a lost day.
Avoid this
Do not go alone on remote or restricted routes.
Related questions
Can I trek alone?
Rules vary by route; check current requirements.
Is alcohol allowed?
Avoid it at altitude.
Plan your Nepal trip in 60 seconds
Answer four short questions. We show trips that fit, and a planner can send a route and price. Free, no payment.
Trips that match this guide
Keep reading
More guides to explore
- Honeymoon and LuxuryWhen to go, what to customise and what luxury changes.
- Travel EssentialsVisa, money, insurance, flights, etiquette and deposit checks.
- Shopping in NepalMarkets, crafts, gear, food gifts and export rules.
- Food and DiningDal bhat, momo, street food, cafes and local drinks.
- All Nepal guidesBrowse every place and theme.
