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Hiking

USA: Backpacking Solo in Eagle Cap Wilderness, Oregon

Published February 2018 by Cut Lunch Adventures. Updated February 2026.

In this post:
  • Eagle Cap Wilderness: When to go?
  • Timing is important
  • Driving a different way
  • The agony of carrying a pack uphill
  • Trail runner
  • Blisters
  • Warm first day
  • 6 mile meadow
  • The desire for solitude
  • River crossing
  • The Matterhorn
  • Lee Lake
  • Moccasin Lake
  • Geology in Eagle Cap Wilderness
  • Delayed breakfast
  • Mushrooms
  • Trail to Glacier Pass
  • Are pikas endangered?
  • Water follows basalt fault line
  • Big basalt talus field
  • Hikers
  • Glacier Lake
  • Snow flurries and mountain bluebirds
  • Frazier Lake, rain
  • Fly rod needed
  • Soil researcher
  • Oh, No..where’s the cable for my charger?
  • Ever give food away?
  • 10.5 miles back
  • Wrong turn
  • Chowing down

This post on backpacking in Eagle Cap Wilderness was originally posted by Outdoor Tracks. They gave us permission to present this as a guest post.

Eagle Cap WIlderness

Eagle Cap Wilderness: When to go?

The fires in western, central, and northern Oregon were raging, fueled by a 3 month drought. One of my favorite times to hike is after Labor Day, but before hunting season. Usually the fire season is over by then but not this year. The Eagle Creek Fire in the national scenic area of the Columbia Gorge, which is practically in our back yard, had grown to 33,000 acres. We had 26 forest fires, and 16 of them were still out of control.

Timing is important

So I postponed my fall hike until Sept. 12th. We had gotten a little bit of rain on the 9th, and there were no reports of fire in the Wallowa Mountains in northeastern Oregon. Fire danger was still listed as extreme, but the weather report called for cooling temperatures and a chance of some rain.

The hunting season for mountain goats was already opening. It was time to hit the trail, while I had the chance. There are never any guarantees anyway.

I left Portland at 6AM.

I-84 was closed because of the Eagle Creek Fire.

Driving a different way

The alternate route 35 around Mt. Hood through Government Camp would be heavy with truck traffic that normally took I-84, which is one reason I started so early. Instead of going all the way to Hood River, I took a shortcut, leaving Rt. 35 and taking Rt. 44 across the Mt. Hood east slope foothills to Dufur and then Rt. 197 to The Dalles, where I got on I-84 East.  In Pendleton, where the Pendleton Roundup Rodeo was going on, I took Rt. 11 northeast to Weston, and then Rt. 204 to Elgin, then Rt. 82 to Joseph, Wallowa Lake, and the trailhead.

This was 320 miles.

The agony of carrying a pack uphill

I started hiking on the W. Fork Wallowa River Trail at 1:30. My pack was about 9 lbs heavier than usual. I sure felt the difference in my gluts on the uphill parts, and in my shoulders after a couple hours. I guess I’ll never get completely used to carrying a pack, even though I thought I was in good shape.

Met a pack train of 2 wranglers and a mountain goat hunter and his wife on horseback along with 5 pack mules, coming down from a successful goat hunt.

Download the Summer Hiking Gear List
rocky trail winding up through trees

Trail runner

Met a young lady trail runner – not carrying a pack seems like a great idea – but she said she came up the E. Fork Trail; over Hawkins Pass, and was looping down the W. Fork, which would make a total of 25 miles! Seems impossible for the rest of us mortals. That would probably take me 3 days, so without a pack, I’d probably starve if I didn’t freeze overnight first.

Blisters

Not me – I’m talking about a solo middle aged hiker that was heading out. He said he had gotten terrible blisters; he hadn’t been backpacking in quite a while. It’s no fun if you overdo it. He obviously went too far the first day. It also helps to stop and put something like duct tape or bandaids or moleskin on ‘hot spots’ and change your socks, before blisters form.

Warm first day

The weather was warm. The trail was dusty in some places, very rocky in places, and muddy in a few places where snow melt was still trickling down from the heights to the east of the trail. The trail follows the river, rising about 1200’ in 6 miles. The junction for the Ice Lake Trail #1808 starts at the 3 mi point.

For much of the way, the sound of the river is music for the soul.

6 mile meadow

At 6 miles, there’s a big meadow and several campsites. Many of the wildflowers had finished their bloom and were going to seed. The birds were busy filling up on those seeds.

I got to 6 mile meadow about 5 PM, refilled and filtered water from the river and made camp. After a freeze-dried supper of chicken teriyaki, I chatted until dark with 2 nice ladies who had an old dog. Their dog got tired before we did and went into their tent. I thought it was funny- the dog being “dog-tired”.

The 2 ladies told how they had heard shots fired earlier when they were in Lakes Basin, and they found out that hunters had gotten a mountain goat. That’s when I figured out what that pack train was about.

tent, sandals, hiking poles

The desire for solitude

There was one other solo hiker that tented at 6 mi meadow, but she had pitched her tent quite a ways off, and didn’t seem inclined to be interested in socializing, so I didn’t disturb her. I appreciate solitude, too, although I also like people and like to talk to them and share impressions and experiences. Which is why I’m writing this in the first place!

River crossing

The next morning, after an oatmeal breakfast with raisins and brown sugar, I packed up and put sandals on to wade across the river. It was less than knee deep at this crossing this late in the year. I suppose it’s much rougher and colder right after the spring melt.

The weather had turned pretty cold overnight, so I dried my feet and put on socks and boots.

Trail #1810 to Lakes Basin climbs about another 1200’ to Horseshoe Lake.  I met 3 hikers with 2 dogs who were planning on going to Ice Lake and climbing the Matterhorn from there.

 

Bare granite approach to glimpse of lake
Deep blue lake, little island, trees, mt.peak

The Matterhorn

The Matterhorn is now listed as 9826’, but it used to be listed as 9845’. Maybe both measurements were correct – it’s not hard to imagine the peak losing 19’ when you look at the awesome amount of talus that has tumbled from the heights. Since Sacajawea Peak is 9838’, it is now called the highest one.

Lee Lake

I tried a few casts at Horseshoe Lake with a small spinner but didn’t get any bites, so went on about 1.5 mile to Lee Lake. There’s a loop; if you stay to the right, on the main trail, you’ll miss Lee Lake. There are little humps between the lakes. Each time you climb over another glaciated granite hump, you find another lake. It’s really neat.

At Douglas Lake, there’s a junction with trail # 1810A, which goes south.

I went on from the junction, a little over a mile to Moccasin Lake. Actually, it was a pretty big hump – I guess I should call it a mini-pass. The trail goes along closely to granite cliffs where you can see how fractured the rock is – probably from the heat and up-thrusting of massive earth movements in the past.

Granite cliff closeup showing cracks

Moccasin Lake

Made camp right off the trail where it crosses over a shallow spot near the west end of Moccasin lake.  In the picture, it looks like I pitched the tent right on the trail, but actually, the main trail is down close to the lake – it’s just that this is such a good campsite that it has its own little trail to it. Did a little fishing, and got several bites, but didn’t hook any fish. It was getting colder, so I was glad I’d brought the flannel liner for my sleeping bag.

Tent in foreground, lake in background

 I did luck out with a couple really nice pictures of the beautiful, short-lived sunset.

sunset

Geology in Eagle Cap Wilderness

This hike made me really curious about the geology of the area. Some of the peaks are granite, nearly white, or white with flecks of black, like salt and pepper. Then there are pure white marble chunks that have come down with the granite. But some of the peaks are dark brown, and some reddish brown. I’ve since done some research. The dark rock is Columbia Basalt, which covers about 60,000 square miles in Oregon, Washington, and Idaho. Some of the basalt came from volcanic eruptions, and some was extruded as hot molten lava coming up through cracks and fissures and faults in the granite.

But according to geologists, the granite itself sometimes came from 10 miles below the earth’s crust! So it’s pretty confusing. I’m not sure how certain the geologists can be about all of these catastrophic events of the past, and of course there’s no way they can know exactly how long ago these things happened. It’s all theory and conjecture, and they don’t all agree. There’s also some circular reasoning in their writings – dating the rocks by their fossils and the fossils by what rock layers they’re found in!

Delayed breakfast

Thursday morning, it was cold. Before making breakfast, after a couple casts, I went 0.7 mile up to Mirror Lake to see if I could catch a trout there. Got a bite, but didn’t hook him. I’d wanted to see Mirror Lake anyway, because some people say it’s the prettiest one in the Lakes Basin. Can’t argue with them. It is beautiful.

perfect reflection of mountains in lake

 

In the little pass between the lakes, the trail goes close to a cliff with huge slabs broken off, and trees growing right out of the cliff.

tree growing out of cliff

 

Back to Moccasin Lake, I cooked up some oatmeal, then broke camp, packed up, and headed up trail #1806 to Glacier Pass.

Mushrooms

Just a short distance up from the lake I took a picture of a beautiful mushroom. It was about 6” in diameter, on a north slope of grasses and wildflowers and small alpine fir trees. Looked a little like a Panther Amanita, except it was too white.

mushroom

Trail to Glacier Pass

The trail to Glacier Pass follows a roaring, fast dropping creek that comes down through a fault in the granite that was filled with basalt.  There are lots of little waterfalls along the way. About halfway up to the pass, I saw a pika in a rock slide, which seems to be their favorite habitat. I watched him for a while. He was busy gathering grasses for the winter. They don’t fully hibernate; they have to stock up food for the winter. On sunny days they’re even smart enough to lay the cut grass on the rocks in the sun to dry it like hay.

Here’s a video of a pika on youtube. Turn your speakers on to hear his call.

Are pikas endangered?

There seems to be a debate going on in conservationist circles about whether the pikas are endangered or not. They say about 25% of the pika colonies in the Great Basin (mostly Nevada and Oregon) have disappeared fairly recently. The theory is that global warming is hurting them because they are sensitive to temperatures in the high 70s and above. However, the average global temperature rise in the last few decades only amounts to 0.6 degrees, which hardly seems significant enough to harm the pikas. I suspect there’s another cause for their decline in the Great Basin – perhaps some imbalance of predators, or something cyclical, or disease, or??  Regardless, I’ve seen plenty of pikas this year, everywhere from Mt. Hood to the Wallowas to Wyoming – so I’d hardly consider them endangered as a species.

Water follows basalt fault line

creek, falls, tumbling through basalt fault

Big basalt talus field

Glacier Pass is about 8400’. The trail traverses a huge basalt talus field near the pass. By that time, you’re looking down on some good sized patches of snow, but they’re in granite! It’s quite a geological mixture.

snow patches on rocky slope; Glacier Mt. peak
basalt talus, mountain in background

Hikers

On the way up to Glacier Pass, I met some other hikers. They seemed in a hurry to get somewhere, while I was lollygagging, enjoying all the sights.

hikers on rocky mountain trail

 

Glacier Lake

Glacier Lake is visible from just over the pass. It’s a couple hundred feet lower.  I caught 3 small brook trout in Glacier Lake, and released them. Didn’t need them for food, and they’re such beautiful fish, with their yellow and blue and pink spots.

Snow flurries and mountain bluebirds

It was a windy day, and getting colder. After starting down to Frazier Lake, there were some snow flurries shortly after leaving Glacier Lake.

The trail stays fairly low on a south slope that is mostly open terrain, with few trees and lots of rockslides and boulder fields.  There were some huge chunks of granite that had fallen right across the trail.

rocky trail blocked by boulder

 And down lower, I saw some beautiful blocks of white marble.

large block of pure marble

 

Where there were grasses and dried flowers and shrubs, I saw quite a few mountain bluebirds. Their blue coloring really shows up when they’re flying away from you. It’s a beautiful shade of blue.

Image of mountain bluebird by Alan D. Wilson via www.naturespicsonline.com
Image by Alan D. Wilson via www.naturespicsonline.com

Other birds seen were dark-eyed juncos, mountain chickadees, northern flicker, stellar jay, and swainsons hawk.

Frazier Lake, rain

Got down to Frazier Lake by 2:30. Only 5 mi this day.

This was about 7200’. It started sprinkling, (probably snowing up higher), so I put the tent up early.

Glad I did, because then it started raining in earnest.

Met a solo lady hiker named Elizabeth, with her big boxer name Packalul, or something like that. She said I could call her dog Lulu.

Elizabeth was very concerned about the cold temperatures, because this was Lulu’s first backpack trip and she was shivering. Elizabeth was also concerned about whether she might have to turn back because she had lost a day and might run out of food. More about that later….

Fly rod needed

I read and napped in my tent for while until the rain slacked off a bit. Tried fishing, but Frazier Lake was too shallow to fish with a spinner; it kept snagging algae and logs on the bottom. I was wishing I’d brought my fly rod.

Soil researcher

About that time I met a soil researcher who was working for the forest Service. I asked him a lot of questions about the geology of the area. I had been thinking that granite and marble were the same thing, but he said that they’re different. For one thing, he told me that the grey-white granite that has black flecks in it, like salt and pepper, wouldn’t make good countertops because the black flecks absorb water. That surprised me.

chunk of granite with black flecks

Oh, No..where’s the cable for my charger?

I cooked supper during a light rain; went to tent early and read some more. It was getting colder. So I decided it was time to put my long underwear on.

Then I was going to recharge my phone so I could do some videos the next day. But bummer – I couldn’t find the cable to recharge the phone from my brick charger. I could have kicked myself – how could I be so stupid as to leave it in the car? So I decided to go back in the morning, a day early.

Ever give food away?

It was a long night, so I was ready to get up before dawn.

Got all packed up and went over to see if Elizabeth was up yet.

She had told me she wanted to climb Eagle Cap but was worried she might run out of food. She’s from Eugene; said she’d quit her job of 13 years, having had enough of it. She was going back to school next week  for a masters in education, to be a teacher. She had somehow squeezed her big dog into that little tent with her. I gave Elizabeth the extra dinner that I would no longer need, and she seemed grateful.

10.5 miles back

According to my map, it was 10.5 miles back to the trailhead and my car. The trail and the river drops very steeply for the first mile or so. There are views of Aneroid Mountain to the east – looks like a mountain of pulverized basalt. But from my side of the W.Wallowa River canyon, large marble blocks had tumbled down from the heights.

Then the trail crosses the river at a spot where I could cross just by hopping rocks, and it goes through a really flat valley floor for a while, before starting up the east massif.

Wrong turn

I missed the junction with trail # 1831 and accidentally started up Polaris Pass (“70 switchbacks”). After realizing something was wrong (I was going up when I should have been going down), I turned back and found the junction. It was right at a rocky creek crossing. The trail wasn’t really visible where it was so rocky.  Later, I stopped for a drink of water and heard a loud pika call, close. I looked hard until I saw him, sitting on a boulder in a rock and boulder field, quite close. Wish I had a telephoto lens.

Met an old man trail running ¼ mi below 6 mile meadow.

Then I met a Forest Service  “solitude” checker. I think that’s what he said. He was going up to spend some time at 6 mile meadow to talk to hikers about what kind of a solitude experience they were having. The Forest Service wants to monitor how heavy the usage is on these trails and in the campsites.

Chowing down

Ate burger and fries at the Glacier Grill. Very nice, knotty pine, nice pictures on the wall, nice maple tables, good food and service. While I was eating, the power went off for some reason, but they stayed open, providing salads and sandwiches by lantern light.

Back in Joseph, I visited the Forest service office and visitor center and bought a book on the natural history of the Wallowas. He who stops learning will rust.

Thanks again to Outdoor Tracks for allowing us to share this great story on Eagle Cap Wilderness. For more adventures in Oregon you might like our post on Multnomah Falls.

TREK READY: Mental Toughness

Published January 2018 by Cut Lunch Adventures. Updated December 2025.

How to build mental toughness for your next trek – use this self-assessment and action plan to help get you there.

This is PART 3 of the 3-part TREK READY series, based on our TREK READY TEST – either do the test to get a score, or simply follow the questions below. For a printable version of this comprehensive guide you can download the YAK PACK.

We’re primarily targeting multi-day treks which require extra mental toughness however the topics could also apply to day hikes. We can’t promise this covers all your personal needs but we’ve done our best based on our own experiences.

Download the Trek Ready Cheat Sheet
In this post
  1. Visualisation
  2. Living Conditions
  3. High Altitude
  4. Systems
  5. Resilience
  6. USEFUL LINKS
Everest Base Camp Trek

Visualisation

Have you visualised or thought through what your trek experience will be like and how you might face challenges along the way? (select one)

(a) I’ve not given it too much thought – I’d prefer to be surprised!

(a) I’ve not given it too much thought – I’d prefer to be surprised!

  • Take the time to mentally prepare as well as physically.
  • Minimise stress by knowing that you’re prepared – get your gear ready and be trek fit. Don’t stress about things you can’t control. 
  • Research the trek itself and the country – whats the experience going to be like? What are the culture differences? Watch YouTube or read our posts on different treks around the world.
  • Learn from others – ask the trekking company you’re booked with for advice. Talk to other people who have done similar treks. Ask us!

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(b) A little bit, but I’m sure there’s more I could do.

(b) A little bit, but I’m sure there’s more I could do.

  • Really see yourself there – get into the headspace of what you’re about to do and how you’ll do it e.g. waking up, meals, packing up , trekking, living at high altitude, looking after health and hygiene, nighttime and sleeping etc.
  • It’s easy to think about what you’re looking forward to, but don’t forget to think about the challenges you might face, or what you’ve found hard on previous treks or challenges – what will it be like and what could help you? What’s different to what you’ve done before? Hope for the best, plan for the worst.
  • Get into the zone and be inspired by reading books or watching movies about other adventurers – including the more extreme adventures of mountaineers and rock climbers and how they coped with hardship and challenges in the wilderness.
  • Read our post on mental toughness.
  • Encourage others – set up a group Facebook page to encourage and motivate others who are going with you, communicate updates via messages, emails or social media.
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(c) Yes I’ve done all I can think of, and it’s constantly in my mind.

(c) Yes I’ve done all I can think of, and it’s constantly in my mind.

  • Give yourself plenty of time to pack before you go – it takes longer than you think to get your gear list together and optimise your packing and the weight.
  • Ease yourself in – we find that flying into a different country and starting your trek the next day day can add to your stress levels. If you can make the time its worth flying in an extra day or two before you start so that you can get used to the local culture and environment, plus have plenty of time to fine tune your packing and buy any last minute things. Then once you meet up with your group and start your trek you are in a good mindset and ready to go.
  • Get amongst the adventure community e.g. attend trekking presentations or events that your local trekking gear store or trekking company might hold
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Eco campsite on EBC trek
Eco campsite on Everest Base Camp trek

Living Conditions

Have you thought about how you’ll handle the different living conditions on your trek (type of accommodation, bathroom/toilet facilities or lack of, etc)? (select one)

(a) Nope – she’ll be right mate.

(a) Nope – she’ll be right mate.

  • Find out what to expect from your trek company or by researching that trek – what sort of accommodation will you have e.g. huts, lodges, stand-up tents, small alpine tents if you’re high up on a mountain? Watch YouTube or read our posts on different treks around the world.
  • Be prepared for basic living conditions – it can take awhile to get used to the ‘hardships’ and lack of hygiene compared with what you’re used to at home. Is there anything you can try out or experience beforehand e.g. sleeping in a tent where there is limited space to organise your things, it’s not well lit at night and not easy to move around.
  • If you’re going on a long trek then try out some shorter multi-day hikes in the months leading up to it so that you can find your routine and get used to it e.g. the Routeburn Track or Milford Track in New Zealand or Three Capes Track in Australia. Work out solutions to anything that stresses you out or makes life not so enjoyable.
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(b) Sort of – I’ve read the trip notes but I’m not sure if I’ve really taken it all on board.

(b) Sort of – I’ve read the trip notes but I’m not sure if I’ve really taken it all on board.

  • If the bathroom/toilet facilities en route and in camp are going to be non-existent or very basic, you’re just going to have to get used to it. Build up your leg muscles by doing squats!
  • Showering – there are usually limited places to shower so it’s not uncommon to go 5-10 days without one. After the first couple of days you’ll just get used to it. You might have washing water available but in any case take lots of wet wipes as a great substitute. Have clothes for hiking and clothes for the evening so that you’re not wearing sweaty clothes all night which can give you a chill. Keep thinking – that shower you have at the end of your trek will be the best shower you ever had!!
  • Also get used to the idea of wearing the same clothes for a few days without washing them – it’ll save on weight and you really don’t need clean clothes every day! Woollen t-shirts and tops are great as they don’t smell too bad after a few days of wear. Take quick-drying clothes, especially underwear, if you do want to do laundry or in the event you’re soaked with rain.
  • Cold management – work out what you’ll need to keep warm during the day and also at night, especially if you really feel the cold. Layers of clothing are great as you can easily adjust to the conditions. Filling your water bottle up with boiling water makes a great hot water bottle at nighttime.
  • Have a few home comforts e.g. your favourite snacks from home, or foot powder – at the end of a long day it’s a luxury to clean your aching feet and then sprinkle foot powder on – your feet will thank you for it! 
  • If you’re female – here are a few more tips for females.
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(c) Yup – I’ve done this type of trek before and/or I’m aware of what to expect.

(c) Yup – I’ve done this type of trek before and/or I’m aware of what to expect.

  • What could you potentially enhance? e.g. better lighting to make finding your gear in a poorly lit tent, update your music playlists, podcasts and e-books
  • Stay healthy – there’s nothing worse than being unwell when you’re away from home, and especially when you know you’ve got to wake up and continue trekking the next day. So do what you can to prevent illness e.g. drinking bottled/boiled water, using hand sanitiser, eating well-cooked food. If starting from Kathmandu, wear a buff or scarf over your mouth if you’re walking around the streets prior to your trek due to help prevent illness  due to the dust pollution.
  • The people dynamics of your team is also important in making your trek enjoyable – think about how you’ll handle different types of people in your group
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Ama Dablam High Altitude

High Altitude

If you’ll be trekking at high altitude, are you aware of altitude sickness, what you can do to try and avoid it, or what you should do if you get any symptoms? (select one)

(a) No – I need to check what altitudes I’ll be trekking to, and scrub up on what I need to know.

(a) No – I need to check what altitudes I’ll be trekking to, and scrub up on what I need to know.

  • Find out from your trekking itinerary what altitudes you’ll be trekking to.
  • If you’re trekking at altitudes of 2500m+ (8000ft+) then build your knowledge about high altitude – what it is, how it can affect you, how to trek at high altitude. Learn as much as you can about Acute Mountain Sickness (AMS) so that you know what it is, how to take precautions, the symptoms and what to do. If you’re on a self-guided trek or trekking alone then this is even more critical to your survival. Read our High Altitude Trekking Tips.
  • However don’t let it put you off your trek either – by being armed with the right information and support you can ensure your trek is an enjoyable one.
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(b) Not sure – I should probably find out more.

(b) Not sure – I should probably find out more.

  • Read our High Altitude Trekking Tips on and learn from our experiences of trekking in the Himalayas. 
  • There are many online resources that are worth reading on high altitude such as posts from the Himalayan Rescue Association (himalayanrescue.org) or this one on Understanding Altitude by Expedition Base.
  • If you’re on a guided trek then ensure your trekking company or guide is well experienced and reputable in managing trekkers at high altitude – what information information do they provide you? How many rest/acclimatisation days have they built into the itinerary? What do they recommend to both prevent and also treat symptoms of altitude sickness? What emergency equipment do they have e.g. hyperbaric (Gamow) bags?
  • Consult your doctor before you go, so that they can recommend anything specific to help your own situation. You should also ask about how you might be impacted by any medications you might take for high altitude while trekking. For example – could you be allergic to any medication? If you’re already on other medication, would it have any impact on that or should you take different medications at different times of day so that they don’t react or impact each other?
  • Check your travel insurance with reference to high altitude – some companies may not insure you over certain altitudes, or not for certain activities. Most trekking companies will ask that you have insurance to cover medical evacuations. Yes we’ve experienced a medevac – read our post about Mera Peak – when things don’t go to plan.
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(c) Yes – I know what to expect from reading about it, talking to others or from past experience.

(c) Yes – I know what to expect from reading about it, talking to others or from past experience.

  • Read our High Altitude Trekking Tips on to refresh your memory and ensure you’re well prepared.
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Porters packing up
Porters packing up and getting ready for the day’s hike

Systems

Have you got your systems worked out? e.g. your morning routine – how you’ll wash, get dressed and packed up, how you’ll prepare meals (if not supplied by a trek company), how you’ll sort out your things on arriving at camp and getting ready for a good night’s sleep etc. The more you can practice or think through before you go, the easier it will be. (select one)

(a) Huh what systems? I’ll figure it out as I go.

(a) Huh what systems? I’ll figure it out as I go.

  • One big difference between a trek and a sightseeing holiday is that it pays not to assume that you’ll just figure things out along the way. Once you’re out in the wilderness it’s too late. Life is very basic and you’re focused on surviving – trekking, eating and sleeping – especially at altitude. You don’t want the added stress of working things out once you’re on the trail, or realising that you really need something extra.
  • Think about what you’ll be doing throughout each day and what’s going to be important e.g. getting up and ready for breakfast on time, having your gear packed and ready to go, going to the bathroom/toilet etc. Then think about how you’ll do it.
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(b) Getting there – there are possibly a few things I should think through or practice.

(b) Getting there – there are possibly a few things I should think through or practice.

  • Create your own systems e.g. how you’ll organise your gear so that its easy to find – both in your daypack as well as in your accommodation.
  • Mornings – how will you decide what to wear and access it easily – or can you organise it the night before? 
  • Washing – how will you wash yourself, and optionally – your clothes?
  • Evenings – have your clothes organised and nearby in case you need to get up in the night
  • Technology such as mobile phones, cameras, Go-Pro’s – do they have a good waterproof case? Do you need them on a lanyard around your neck or wrist? Whats the best way to have them easily accessible while you’re hiking? Will you need to put your technology and batteries inside your sleeping bag with you each night so that the cold temperature doesn’t run the batteries down?
  • In the freezing cold – will you need to work out how to get your water bottle or snacks while your gloves are still on? Will your water bladder pipe freeze, in which case which water bottle will you use? Will you need to store water in a bottle inside your jacket to prevent it freezing?
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(c) All sorted – been there and done it all before.

(c) All sorted – been there and done it all before.

  • Doublecheck – is there anything different about this trek that you need to think about, compared with others you’ve been on?
  • Are there any systems you’ve used in the past which need refining or need new solutions? There are plenty of online sites with good ideas for solutions.
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Medevac helicopter
Pretty tough if your trek ends early and you’re medevac’ed out

Resilience

How’s your resilience? How will you cope when things get tough or don’t go to plan? What will motivate you to keep going? Have you learnt from other experiences? (select one)

(a) Could be an issue – either I haven’t really thought about it or I know I react badly when things go wrong.

(a) Could be an issue – either I haven’t really thought about it or I know I react badly when things go wrong.

  • Be aware of the importance of resilience – the ability to bounce back – when you’re in unusual, uncomfortable or difficult circumstances in the wilderness. How you react and cope could mean the difference between a successful and enjoyable trek and a bad experience. Not just for yourself but for others too.
  • How well do you cope with hardship? Are you adaptable?
  • How well do you relate to or help others when things go wrong?
  • How well do deal with change? On a trek or in the mountains, plans can change at a moments notice depending on the weather. Even if the trek is not impacted, you might be delayed and miss your flight home. So have a plan in place in case you need to change your itinerary.
  • What might you need to work on to help you manage? e.g. calmness, adaptability, flexibility, steeliness, resolve, a positive attitude?
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(b) Not entirely sure – I’ve coped with challenges before but not sure what I’ll need for this trek.

(b) Not entirely sure – I’ve coped with challenges before but not sure what I’ll need for this trek.

  • Do your research – read up on others’ experiences on the trek – what challenges did they have? How would you cope in those situations? Check out our Mera Peak trek for an example of when things don’t go to plan!
  • What challenging situations can you draw on from your experience that might be useful?
  • Think of strategies you can use to cope if things go wrong – hope for the best but plan for the worst.
  • When things get tough what motivates you to keep going? How can you encourage others and help them too?
  • If you’re going with family or friends then discuss how you can motivate and support each other in challenging situations
  • In addition to coping at the time of an event, don’t forget that certain things have a lasting impact which is a real mental challenge to get over. For example if you can’t complete your trek (like our Mera Peak trek) – sometimes you just have to live through it and accept it, learn from it and try again another day – the mountains will always be there.
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(c) Pretty good – I’m very motivated to succeed, I’ve discussed the challenges with others, and I’ve coped with tough treks or situations before.

(c) Pretty good – I’m very motivated to succeed, I’ve discussed the challenges with others, and I’ve coped with tough treks or situations before.

  • Remind yourself of your ability to bounce back, and how you’ve coped with tough situations before
  • Keep working on your strategies to de-stress when things go wrong – in your daily life not just for the trek. If it helps, use practices like meditation or yoga.
  • Notice what stresses you out in daily life, how you react. Can you adjust how you react to become more resilient? Don’t stress about things you can’t control. See our post on mental toughness.
  • Remember to look after yourself after your trek. Your body can take up to a month to recuperate after a long trek, especially one at high altitude. 
  • Lastly, the good thing about treks is that you usually come back with new perspectives on life and even more resilience!!
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USEFUL LINKS

Read our full post on Mental Toughness, which includes Building Your Resilience, and a few more tips for females.

Read about What Happens When Your Plans Go Out the Window.

For more information on high altitude see our High Altitude Trekking Tips, or go to Himalayan Rescue Association (himalayanrescue.org) or this one on Understanding Altitude by Expedition Base.

Read about our high altitude treks – Everest Base Camp, Everest Circuit and the Cho La, Mera Peak – when things don’t go to plan.

See our Fun Stuff page for things to do which relate to trekking and mountain culture.

See our posts on different treks around the world.

Get the YAK PACK – for a printable version of this comprehensive guide.

Download the Trek Ready Cheat Sheet

Go to PART 1: Gear

Go to PART 2: Trek Fitness

TREK READY: Trek Fitness

Published January 2018 by Cut Lunch Adventures. Updated August 2021.

How to build trek fitness for your next trek – use this self-assessment and action plan to help get you there.

This is PART 2 of the 3-part TREK READY series, based on our TREK READY TEST – either do the test to get a score, or simply follow the questions below. For a printable version of this comprehensive guide you can also download the YAK PACK.

We’re primarily targeting multi-day treks which require extra fitness however most topics also apply to day hikes. We can’t promise this covers all your personal needs but we’ve done our best based on our own experiences.

Download the Trek Ready Cheat Sheet
In this post
  1. Cardio Fitness
  2. Strength and Agility
  3. Balance
  4. Endurance
  5. Geared Up
  6. USEFUL LINKS

Cardio Fitness

How good is your cardio fitness? (select one)

(a) Could be better – I need to find out the level of fitness needed for my trek and start my training program

(a) Could be better – I need to find out the level of fitness needed for my trek and start my training program

  • Ensure you understand the level of cardio fitness required for your intended trek e.g. type of terrain, quality of track, length of hike each day, elevation, gradient of ups and downs, if rock scrambling is involved, snow or ice etc.
  • Research trek fitness needed – ask your trek company, research your trek on the internet, watch YouTube videos of the trek.
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(b) Pretty good – I train regularly but I should check whether it’s sufficient for my trek.

(b) Pretty good – I train regularly but I should check whether it’s sufficient for my trek.

  • Create your own training plan or consult a fitness professional or your doctor to ensure you have the right level of cardio fitness before you go.
  • Running, cycling and swimming are all good and especially walking as it gets you used to being on your feet for long periods. If you’ll be trekking at high altitude then holding your breath while swimming underwater can be useful to build lung capacity.
  • Plan it out over the months before you leave – what you need to achieve each month/week.
  • Consider using a fitness tracker (e.g. FitBit) to track your progress and compare with your friends.
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(c) Excellent – I train regularly to the level needed for my trek.

(c) Excellent – I train regularly to the level needed for my trek.

  • Well Done – keep it up! And don’t forget to taper off a week before your trek so that you’re not exhausted.
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Strength and Agility

How good is your strength and agility? (especially in your legs and core)? (select one)

(a) Could be better – I need to find out the level of fitness needed for my trek and start my training program.

(a) Could be better – I need to find out the level of fitness needed for my trek and start my training program.

  • Ensure you understand the level of strength and agility required for your intended trek e.g. type of terrain, quality of track, length of hike each day, elevation, gradient of ups and downs, if rock scrambling is involved, snow or ice etc.
  • Research trek fitness needed – ask your trek company, research your trek on the internet, watch YouTube videos of the trek.
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(b) Pretty good – I train regularly but I should check whether it’s sufficient for my trek.

(b) Pretty good – I train regularly but I should check whether it’s sufficient for my trek.

  • Create your own training plan or consult a fitness professional or your doctor to ensure you have the right level of strength and agility before you go.
  • Strength training can include exercises such as squats, box jumps or step-ups, sit-ups, press-ups, dips etc.
  • Exercise such as yoga is great for both strength and flexibility.
  • Plan it out over the months before you leave – what you need to achieve each month/week.
  • Identify any key areas of weakness you have and focus on solutions for those areas.
  • Building up your leg muscles by doing squats is not only beneficial for the trek itself but also helps if you need to use squat toilets! The toilet facilities en route and in camp can be non-existent or very basic.
  • Walking in sand on the beach is also great for strength.
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(c) Excellent – I train regularly to the level needed for my trek.

(c) Excellent – I train regularly to the level needed for my trek.

  • Well Done – keep it up! And don’t forget to taper off a week before your trek so that you’re not exhausted.
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Sand Dunes
Training on sand dunes

Balance

How much training have you done to help your balance on uneven terrain? (select one)

(a) Not much – I haven’t really thought about it.

(a) Not much – I haven’t really thought about it.

  • Know the terrain and conditions to expect on your trek e.g. quality of track, elevation, gradient of ups and downs, if rock scrambling is involved, snow or ice etc. Try to replicate similar conditions into your training – there’s nothing like the real thing rather than just training inside in the gym.
  • Research trek fitness needed – ask your trek company, research your trek on the internet, watch YouTube videos of the trek.
  • At the very least make sure your training plan includes some walks over uneven ground to get your ankles used to it before you go.
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(b) Some – While I’ve been for a few hikes, most of my training is at the gym or on the pavement.

(b) Some – While I’ve been for a few hikes, most of my training is at the gym or on the pavement.

  • Hiking poles are recommended to help keep your balance on unmarked trails, as well as to help going up or downhill. If you’ve not used them before then try them out and incorporate into your training. They also take some pressure off your knees and reduce the fluid build-up in your hands, since your arms are not swinging down.
  • Sand dunes provide a great training ground to walk or run up and down – both for balance and ankle strength. A popular place in Sydney, Australia is the Cronulla sand dunes.
  • A good test for balance is to stand on one leg for a minute, then try it with your eyes closed.
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(c) Plenty – I regularly train on uneven ground and do exercises for balance.

(c) Plenty – I regularly train on uneven ground and do exercises for balance.

  • Well Done – keep it up! And don’t forget to taper off a week before your trek so that you’re not exhausted.
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Endurance

How much endurance training have you done? (select one)

(a) None or hardly any – most of my hikes have been fairly short.

(a) None or hardly any – most of my hikes have been fairly short.

  • Ensure you understand the level and type of endurance required for your intended trek e.g. level of difficulty, number of days trekking at a time, elevation gain/loss each day, hours trekking each day, likely weather eg harsh conditions.
  • Research trek fitness needed – ask your trek company, research your trek on the internet, watch YouTube videos of the trek.
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(b) Some – it’s awhile since I’ve been on a long distance (6+ hour) hike or multi-day hike.

(b) Some – it’s awhile since I’ve been on a long distance (6+ hour) hike or multi-day hike.

  • Create your own training plan or consult a fitness professional or your doctor to ensure you have the right level of endurance fitness before you go.
  • Increasing your walks/hikes by time, length and elevation covered (uphill, downhill) is a good start. Hiking in different weather conditions can also help.
  • Plan it out over the months before you leave – what you need to achieve each month/week.
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(c) Heaps – I’ve been on a number of 6+ hour hikes or multi-day hikes and plan to do more before my trek.

(c) Heaps – I’ve been on a number of 6+ hour hikes or multi-day hikes and plan to do more before my trek.

  • Well Done – keep it up! And don’t forget to taper off a week before your trek so that you’re not exhausted.
  • Be inspired by reading tales of endurance by others in even more extreme circumstances – see our recommended books and movies on mountaineering and adventure travel or watch rock climber Tommy Caldwell’s TedTalk.
  • If you’ll be trekking at high altitude note that everything is harder the higher you go – so all that training you put in beforehand will be worthwhile. Doing some training in an altitude room, while it won’t acclimatise you before you go, will at least give you some idea of what it’s like to be at high altitude.
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Training with a backpack on the Spit to Manly walk
Training with a backpack on the Spit to Manly walk

Geared Up

How much training have you done with your backpack on? (select one)

(a) None – my backpack is so shiny and new it would be a shame to get it dirty!

(a) None – my backpack is so shiny and new it would be a shame to get it dirty!

  • Know how heavy your day pack is likely to be, and don’t forget to include the weight of drinking water you’ll be carrying.
  • Start easy – with the pack you’ll be using plus a little bit of weight. Get used to adjusting the straps each time you put it on, based on the weight you’re carrying.
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(b) Some – I’ve tried out my backpack, but haven’t taken much notice of the weight of it.

(b) Some – I’ve tried out my backpack, but haven’t taken much notice of the weight of it.

  • Review your training plan and ensure to include training with your backpack – ideally in your outdoor hikes, but you could also take your backpack to the gym to use on the treadmill. 
  • Plan it out over the months before you leave e.g. how you’ll gradually increase the weight carried each month/week. Aim to reach more than what you expect to carry so that its easier when you finally do the trek.
  • Weigh your pack each time you go out and aim to increase it
  • If you need extra ballast in your pack just add bottles of water or cans of baked beans!
  • Note that the weight of your boots adds to the challenge, based on the saying ‘one pound on your feet equals five pounds on your back‘ – so do some training with your boots on as well as your pack.
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(c) Lots – I hike regularly while carrying my backpack with at least the weight (if not more) that I’ll be taking on my trek.

(c) Lots – I hike regularly while carrying my backpack with at least the weight (if not more) that I’ll be taking on my trek.

  • Well Done – keep it up! And don’t forget to taper off a week before your trek so that you’re not exhausted
  • Address any issues you come across in your training e.g. head, neck or shoulder aches from muscle tension while carrying a heavy load. You might find some good stretches or exercise that you can do to prevent this happening.
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USEFUL LINKS

Fitness training on the Cronulla sand dunes

Fun fact: one pound on your feet equals five pounds on your back

Read our High Altitude Trekking Tips

Read our post on Building Your Resilience, to help with your endurance.

See our Fun Stuff page for things to do which relate to trekking and mountain culture.

See our posts on different treks around the world.

Get the YAK PACK – for a printable version of this comprehensive guide.

For trek fitness training we love Joe’s Basecamp. You can read Joe’s trekfit tips here.

Download the Trek Ready Cheat Sheet

Go to PART 1: Gear

Go to PART 3: Mental Toughness

TREK READY TEST

Published January 2018 by Cut Lunch Adventures. Updated December 2025.

Test your readiness for your next multi-day trek with 15 questions across 3 categories – gear, trek fitness and mental toughness.

At the end you’ll receive your score plus an action plan to help you get ready for your trek.

Trek Ready Quiz

Trek Ready Test

Answer the questions below to see how prepared you are for your upcoming trek.

You can access our other tools and calculators here.

Get Trek Ready

Improve your score with our Trek Ready action plan. Even if you scored 10/10 in each category, we have more ideas for you:

  • Trek Ready: Gear
  • Trek Ready: Trek Fitness
  • Trek Ready: Mental Toughness

Download the YAK PACK
The YAK PACK is a comprehensive guide based on the Trek Ready Test and contains an action plan with all our tips on getting trek ready.

Disclaimer:  The contents and information presented in this site are based on our own personal experiences and should be referenced as a general information source only. It is not intended to take the place of survivalist, safety, fitness or medical advice from a professional. Any action which is taken based on the contents of this website or any of its related sites, materials, products or information is to be used solely at your own discretion, risk and liability. You should always consult the appropriate professionals on any matter that is related to your safety, fitness, health and well-being before proceeding with any action. Please see our website Terms of Use for more detail. We do not collect any identifying information in this test such as name, email or IP address. We may aggregate and analyse data from test results to produce statistical information. Please see our Privacy Policy for more detail.

TREK READY: Gear

Published January 2018 by Cut Lunch Adventures. Updated October 2020.

How to get your gear ready for your next trek – use this self-assessment and action plan to help get you there.

This is PART 1 of the 3-part TREK READY series, based on our TREK READY TEST – either do the test to get a score, or simply follow the questions below. For a printable version of this comprehensive guide you can also download the YAK PACK.

We’re primarily targeting multi-day guided or supported treks where you don’t need to provide your own food and accommodation. Most topics could also be applied to day hikes. We can’t promise this covers all your personal needs but we’ve done our best based on our own experiences.

Check out our Amazon store HERE. You can see trekking and travel items that we use or recommend, including gift ideas. As Amazon Associates, we may earn a small commission from qualifying purchases, at no extra cost to you.

See our Gear Lists and Calculators
In this post
  1. Gear List
  2. Hiking Boots
  3. Test Everything
  4. Weight
  5. Fine-tune
  6. USEFUL LINKS
Kathmandu trekking store
Trekking store in Thamel, Kathmandu

Gear List

Do you have a gear list for your trek and have you checked that you have everything on it? (select one)

(a) Not yet – I need to get onto it.

(a) Not yet – I need to get onto it.

  • Get the appropriate gear list for your trek e.g. from your trekking company, trekking gear shop, or search for your trek on the internet. You can also download our trekking and hiking gear lists here.
  • Assess what gear you have and what you’ll need to get. If you’re going on an organised trek, find out whether any gear will be provided by the trekking company.
  • It’s useful to store your gear list electronically in a spreadsheet or an app (e.g. the Packing List Checklist) , so that you can personalise it and also refine it after each trek that you do.
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(b) Mostly – I’ve got the list but need a few things.

(b) Mostly – I’ve got the list but need a few things.

  • Acquire any gear on your list that you don’t have – the earlier the better, to give you chance to test it out before your trek and find out what works for you.
  • If you’re buying it new, seek out trekking shops for good advice in-store, or online trekking gear suppliers. Buying secondhand is another option. See our resources page for stores we recommend. We’ve also written a post on waterproof wide-fitting hiking boots.
  • You might also be able to borrow gear from friends or hire the gear e.g. from your trekking company or local trekking shop.
  • Sometimes there may be options to buy or hire gear at your destination – but do your research first as you can’t necessarily guarantee quality, availability or price. For example in Kathmandu there are plenty of trekking shops and you can hire from places like Shona’s Alpine Store in the tourist area of Thamel. In the Everest region you can also find gear sold in some of the larger villages en route on your trek, such as in Lukla and Namche Bazaar (along with very good coffee and apple pie!), which is useful if you’ve forgotten or need to replace anything.
  • Learn from others who have done the trek what else might be useful – research your trek online, including YouTube. For example for Himalayan treks we recommend wearing a buff or bandana, partly for warmth or sun protection but also for putting over your mouth to prevent inhaling dust and smog from Kathmandu streets, plus once at altitude it helps create moisture to breath in the dry conditions. See our posts on different treks around the world for more ideas or feel free to contact us.
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(c) Yes! Got it, checked it, and I have everything.

(c) Yes! Got it, checked it, and I have everything.

  • Double-check in case there’s anything specific to this particular trek, region or country that you might need that you’ve not needed before on previous treks you’ve done e.g. gaiters, boots with higher ankle support, bear spray, micro-spikes etc.
  • Check customs restrictions for the country you’re going to, and know what you can or can’t take in. For example Australia and New Zealand have strict biosecurity rules on bringing food into the country (amongst other things), and you must also declare any items that have been used for sporting or outdoor activities. Try and remove any obvious dirt from your hiking boots, as if they don’t meet the standard required they’ll take them away for cleaning.
  • Check airline restrictions so that you’re clear what you can carry on-board and what must be checked in. For example, spare batteries usually have to be transported in the package they were bought in, and carried on-board. 
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Salomon hiking boots

Hiking Boots

Have you worn your hiking boots in so that they’re comfortable? (select one)

(a) No, they’re still in the box.

(a) No, they’re still in the box.

  • Get them out of the box! Or if you need new boots, ideally buy them at least 2-3 months before you go so that you can wear them in. Make sure your boots are appropriate for the type of trek you’ll be doing e.g. good grip, sturdy, enough ankle support, waterproof etc. You might like to check out our post on waterproof wide-fitting hiking boots. Balance sturdiness with weight of your boots – keep in mind the saying ‘one pound off your feet equals five pounds off your back’.
  • Try out your boots on a short walk, e.g. 1-2 hours, to see how they feel. Take some plasters in case of any blisters.
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(b) Somewhat – I should probably wear them out again before my trek.

(b) Somewhat – I should probably wear them out again before my trek.

  • Start wearing your boots on longer day walks/hikes to wear them in more, and to find out any issues that crop up with longer wear.
  • Make any necessary adjustments to make them comfortable and test them out again e.g. liners or insoles.  We like sheepskin liners for extra comfort underfoot. We’re also big fans of Hikers Wool (or similar brand) to add padding on any spots that get sore – a great way to prevent blisters, hotspots or just to add comfort.
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(c) Yes – they feel like slippers to walk in!

(c) Yes – they feel like slippers to walk in!

  • If your boots are well worn in, check for any wear and tear that might cause issues on your next trek e.g. cracks on the soles, broken or worn out laces. At the very least test them out before you go on your trek.
  • Ensure your boots are clean (no mud) before taking into countries like New Zealand or Australia which have strict customs biosecurity regulations, to save waiting while they clean them. It’s also a good idea to take a scrubbing brush with you so that you can clean you boots before travelling after your trek.
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Tongariro Winter Crossing

Test Everything

Have you tried out all your gear and checked it’s in good condition? (select one)

(a) No – put it on my to do list.

(a) No – put it on my to do list.

  • Start by testing the critical gear you need to be able to trek and survive e.g. your boots (see above) and your backpack.
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(b) Partly – I’d better have another look.

(b) Partly – I’d better have another look.

  • Check that all your gear is in good condition i.e. that nothing is broken and that it works e.g. your headtorch
  • Ensure you know how to use everything e.g. how to adjust and use your trekking poles, how to adjust your backpack, how to use bear spray. This makes for a better trek as you’ll know your gear works for you, and your’ll be familiar with it – you won’t stress so much if you’re having to get ready quickly or are trying to manage in cold, windy conditions.
  • Know what accommodation to expect and anything specific that you’ll need to get, or test out e.g. a sleeping bag, sleeping bag liner, tent lighting etc
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(c) Yes – all good.

(c) Yes – all good.

  • Check you have tested gear in the conditions (weather or terrain) you could expect on your trek e.g. try your raincoat in pouring rain, or your gaiters in muddy or snowy areas, or your sunhat in hot and windy weather, or accessing your snacks/water/camera with gloves on in freezing conditions.
  • Don’t forget to try out the food you’ll be taking with you. Don’t buy special things for the trek that you’d not like to eat at home or that you haven’t tried first – don’t assume that you’re suddenly going to like it on your trek when you’re really hungry and need some motivation.
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Porter Everest Base Camp
Porter en route to Everest Base Camp

Weight

Have you weighed all your gear and done a test pack to see if it all fits? (select one)

(a) No, I was hoping you wouldn’t ask that, I like my extensive wardrobe!

(a) No, I was hoping you wouldn’t ask that, I like my extensive wardrobe!

  • Know the weight limits for the airlines you’re travelling on (domestic and international) and also for porters that you might be using on your trek.
  • 15kg (33lbs) – etch this one on your forehead if you’re going to the Everest region. Even though weighing in at Lukla airport can be a tad farcical, whatever you’ve read or been told – 15kg is the limit (10kg kit bag plus 5kg backpack). Though having a jacket with lots of pockets can assist with carrying those extra goodies.
  • If you are borrowing or hiring gear from your trekking company remember to factor in this weight or take your own lighter weight gear e.g. a sleeping bag and mat plus down jacket could be anywhere up to 6kg!
  • Adhere strictly to the packing list provided by your trekking company – take the right gear and not too much or too little. Try and find lighter weight gear options where feasible.
  • Know what you’ll be expected to carry each day e.g. a day pack vs all of your gear
  • When estimating how heavy your day pack will be, don’t forget to factor in the water you’ll be carrying.
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(b) Sort of – if I’m honest with myself I could probably take out a few things.

(b) Sort of – if I’m honest with myself I could probably take out a few things.

  • Be strict when deciding what you’ll take. Work out what is ‘must have’ vs ‘nice to have’ and try to reduce the latter as much as possible.
  • If you’re having your overnight bag transported for you (e.g. by porter) then minimise what you carry in your your day pack as much as possible
  • Minimise the weight of each item of gear or clothing as much as possible e.g. use lightweight woollen clothing, which you can wear for a few days and which quickly dries if you need to wash it. In the comfort of home it’s hard to imagine changing your hygiene standards, but once on the trek you’ll soon get used to not showering every day and wearing the same clothes!
  • You often need less than you think e.g. wear merino t-shirts for 3-4+ days then change. Ideally rotate socks each day, but you can still wear them again without washing. Have fresh dry clothes and socks to change into at night. Consider what you might want to wash along the way (take eco-friendly detergent). Some teahouses may have laundry facilities as an extra luxury e.g. Namche Bazaar in the Everest region.
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(c) Yes, it’s not too heavy and packs away easily.

(c) Yes, it’s not too heavy and packs away easily.

  • Find out how you’ll get fresh water each day and when, and factor in how much water you’ll need to carry e.g. your trekking company may fill bottles at breakfast and lunch, or breakfast only. Or water may be available from streams – know how to use steriliser if appropriate. If you’re trekking through villages then you might be able to buy bottled water along the way.
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At the top of Cho La Pass
At the top of Cho La Pass

Fine-tune

Have you identified and fine-tuned everything you’ll need for comfort? (select one)

(a) No – now that you mention it, I should probably check it out before I go.

(a) No – now that you mention it, I should probably check it out before I go.

  • Identify what you use already when doing any fitness training or hiking e.g. knee or ankle straps, boot liners etc – and decide what you’ll need to take with you
  • Ensure it’s tested out and fine-tuned e.g. that you know how to use sports tape if you use it
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(b) Mostly – there’s one or two things I should check.

(b) Mostly – there’s one or two things I should check.

  • Identify any issues that have cropped up since your last trek e.g. injuries or illnesses that have had lasting impact – and ensure they’re catered for
  • Maybe there are new solutions out there that you’ve not tried before – do your research on this site or other trekking resources.
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(c) Sure have – I know exactly what I need to make the trek comfortable.

(c) Sure have – I know exactly what I need to make the trek comfortable.

  • Identify any other issues you haven’t addressed before, or that might be a specific issue on this trek e.g. headaches at high altitude, knee problems on extra steep terrain, neck or shoulder pain from carrying extra heavy backpacks etc. See if you can find a solution e.g. see your physiotherapist, doctor or get advice from your trekking company.
  • Have a dentist checkup before going on a long trek. You ideally want to avoid needing any treatment in a different country or in the wilderness.
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USEFUL LINKS

Download the Trekking Gear List (Google Sheets)
Download the Summer Hiking Gear List
Download the Winter Hiking Gear List
The TrekBot
Trekking Supplies Calculator

Packing List Checklist App

Waterproof Wide-fitting Hiking Boots

Hikers Wool

How To Use Bear Spray

See our Fun Stuff page for things to do which relate to trekking and mountain culture.

See our posts on different treks around the world.

Get the YAK PACK – for a printable version of this comprehensive guide.


Go to PART 2: Trek Fitness

Go to PART 3: Mental Toughness

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