Namaste! My name is Bunu Tamang. I am the certified female trekking guide of Nepal. I have more than fifteen years of experience in the trekking field of Nepal. I have trekked to Everest Base Camp several times and successfully guided over hundred trekkers in the Everest region of Nepal. I feel very happy to help trekkers who are passionate to trek in high altitude. Trek to high altitude is not just about walking but it is about your patience and tolerance level that you show to reach your final destination. To make your trekking journey successful, enjoyable and adventurous you should follow the proven acclimatization protocols.
In this post, I am going to share altitude acclimatization protocol which acts as a foundation to adapt the environment of high altitude by our body. Since everyone have different level of fitness and only good level of fitness does not guarantee the successful completion of Everest Region Trek.
The Science of Acclimatization: Every trekker must know why is acclimatization important when we reach an altitude above 3000 meters. After reaching above 3000 meters, we should acclimatize after every 500 meters to 1000 meters of ascent. So, our body will adjust to lower oxygen level when we ascend to high altitude.
Have you ever noticed what happens to our body when you reach to the elevation above 3000? When you reach at 3000 meters, you may experience headache, shortness of breathing, tiredness and sometimes difficulty in sleeping. These symptoms are normal and can be cured if you acclimatize your body for at least one day. Then when you ascend to high altitude, your body can adapt to high altitude environment. Your body will response immediately to increased heart rate, faster breathing. Your body will increase red blood cell production, hemoglobin concentration to transport oxygen more efficiently when you acclimatize for 1 day also.
My Proven Acclimatization steps before staying overnight at Everest Base Camp
From my experience, below steps are the proven acclimatization steps that every trekkers must follow before staying overnight at Everest Base Camp.
Start pre trek preparation
Physical fitness is only not enough to trek high altitude. You should start your preparation before 2 months of trekking. I suggest every high-altitude trekker to practice deep breathing exercise like cycling and hiking to strengthen legs and lungs. You should hydrate yourself consistently 2 to 3 weeks before starting your trek journey. You should stop consuming alcoholic beverages at least one week before your trek as alcohol leads to dehydration. You should be mentally prepared to accept discomfort and stay optimistic when trails become steep. As steep climb to the trails leads to shortness of breathing and at that point you should not give up to ascend high altitude. Staying optimistic helps you to reach to final destination.
Rest 24 hours in Kathmandu
When you land Tribhuvan International Airport approximately at an elevation of 1300 meter, your body might be exhausted due lost sleep while traveling from one country to another country. So I suggest my every trekker to take rest at least for 24 hours to compensate loss of energy of your body. In this day, I suggest do not perform any strenuous activity but you can go for walk to explore nearby places of Kathmandu city which is near to hotel you are staying.
Trek Lukla to Namche by walking slowly
When you trek Lukla to Namache Bazaar, I suggest you to walk slowly. You need to climb steep hill which may lead to shortness of breathing. Slow walk helps to prevent increase in oxygen demand of body. When body demand less oxygen then you will not suffer from altitude sickness. Keep hydrating your body by drinking plenty of water time to time while you are walking on the trail.
Stay two days overnight at Namche Bazaar
When you ascend to Namche bazar (3440 m) from Lukla (2800 m), it’s the altitude gain of 640 meters. When you ascend to altitude above 3000 meters you should stay overnight to acclimatize your body. One day acclimatization at Namche Bazaar helps to adapt low level of oxygen when you ascend Tengboche. On the acclimatization day, hike to Sherpa village khunde and Khumjung. Then you can hike to Everest View hotel. After that you should return to Namche Bazar to stay overnight. Second day at Namche bazar should follow the principle of “Climb High, Sleep Low” so that our body can adapt the environment of high altitude.
Stay two days overnight at Dingboche
When you reach to Dingboche (4,410 m) from Tengboche (3,867 m), it’s the altitude gain of 543 meters. So, you need to acclimatize your body to prevent altitude sickness. It is already late evening when you reach to Dingboche from Tengboche and you will stay overnight in the tea house. In the second day at Dingboche you will hike to Nangkartshang Peak (5,083m) and then return back to Dingboche to sleep. Hence acclimatization day at Dingboche also follows the principle of “Climb High, Sleep Low”.
Final preparation: Reach to Everest Base Camp
When you trek from Lobuche (4,910m) to Gorakshep (5,140m) to Everest Base Camp (5,364m), your body will adapt to low oxygen level. Before you have already stayed 2 days overnight at Namche Bazaar and Dingboche by following the principle of “Climb high, Sleep Low” so, it will also contribute you to adapt the environment of Everest Base Camp. Since you have already reached to Dingboche by not walking slowly but also by never giving up when you felt discomfort while climbing steep hill. So, when you reached to Everest Base Camp you will be full of confidence and be more optimistic to complete your trek successfully.
Implement your preparation to stay overnight at Everest Base Camp
Finally, when you reach to Everest Base Camp, your dream to stay overnight at Everest Base Camp is going to turn in reality. When standard trekker return back to Gorakshep to stay overnight there, you will stay overnight near the iconic Everest Base Camp stone. On this day you need to implement all your preparation which you have done earlier to stay overnight at Everest Base Camp without facing altitude sickness. By this day, your body will adapt to environment of Everest Base Camp region. While sleeping at tented camp make sure your sleeping bag has capacity to resist the temperature of negative fifteen degree Celsius. Sip hot water to stay hydrated. You should be more optimistic to stay overnight there.
Hence, these are the step-by-step acclimatization technique I suggest to every trekker who wants to stay overnight at Everest Base Camp safely.
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