Hiking to Everest Base Camp is a once-in-a-lifetime adventure. Trekking through the stunning Himalayan terrain to reach the base of the world’s tallest mountain is the kind of goal that stays with you forever.
However, reaching this iconic destination is not for the ill-prepared. The risks are high and you’ll want to ensure you’re trained and fit to embark on such an expedition. You’ll want to think about
challenges posed by high-altitude trekking, specialist equipment you’ll certainly need and safety measures to put in place to protect yourself.
Here’s a breakdown of some essentials you need to know to make your Bass camp trek safe, enjoyable, and successful.
Can a beginner hike to Everest base camp?
The short answer is yes! Everest Base Camp is accessible to those with a solid level of fitness and a determined spirit. The trek emphasises endurance over technical skill; it’s about pacing yourself and acclimatising rather than scaling cliffs or navigating technical terrain. If you’re comfortable with multi-day hikes and prepared to build up your fitness, you’re well on your way.
You don’t need to be an elite mountaineer to succeed, you’re looking at roughly 12-14 days of walking, with plenty of rest days to acclimatise, it’s more about mental toughness, dealing with altitude, and embracing the great outdoors than mastering complex climbing techniques.
Training and preparing your body
How fit do you need to be?
The trek involves long days of walking, often uphill, sometimes over rocky, uneven terrain. While you don’t need to be Ranulph Fiennes, you’ll need stamina and leg strength for the journey, as the trek involves multiple hours of uphill hiking each day. Cardiovascular fitness is key, as altitude can make breathing challenging. A strong core and back will also help as you carry a daypack over the rugged trails.
Here’s a simple training plan:
• Cardio: Start with 3-4 cardio sessions a week (running, cycling, or swimming) to improve your heart and lung capacity.
• Hiking: If possible, hit the trails on weekends to simulate long, continuous walks. Try to throw in a few with some incline – you want those leg muscles burning!
• Strength: Incorporate leg exercises like squats, lunges, and step-ups into your workouts. Your legs are going to be doing the heavy lifting, literally.
• Core and balance: Add in planks and other core exercises. A strong core will help you maintain balance and stability on rocky paths.
If you have access to high-altitude training gear or can travel to higher elevations for practice, do it! Your body needs time to adjust to the thin air, and the more experience you have at altitude, the better.
Essential gear and packing tips
Packing smartly for the Himalayas is crucial. The weather in the Himalayas can change rapidly, one moment you’ll be basking in the sunshine, and the next, you’ll be caught in a snowstorm, so prioritise essentials while keeping your load manageable.
Here’s a quick checklist of essentials:
Backpack: A solid 30-40 litre backpack should be big enough for your day gear.
Hiking boots: Invest in high-quality, waterproof boots that are already broken in.
Clothing: Think layers – base layers, insulating layers (like fleece), and a waterproof outer shell. Don’t forget a good down jacket for the cold nights.
Accessories: Trekking poles, a headlamp, a good hat, gloves, sunglasses, and a buff (a multi-functional scarf) are must-haves.
Hydration system: A water bottle or hydration pack is essential. You’ll need to stay hydrated at high altitudes.
The rule of thumb is to pack light but smart. Remember, you’ll be carrying your own gear, or paying a porter to do it, so don’t overdo it.
Acclimatisation and altitude sickness
Everest Base Camp sits at a lofty 5,364 metres (or 17,598 feet), and at that altitude, the air gets thin. Altitude sickness is no joke and can put a dampener on your adventure if not taken seriously.
To combat this, most trekking companies (and smart independent trekkers) build in acclimatisation days, where you stay in the same spot to let your body adjust to the altitude. Make sure you take these days seriously – relax, hydrate, and let your body catch up.
Tips to avoid altitude sickness:
Hydrate. Drink at least 3-4 litres of water per day.
Climb high, sleep low. If possible, hike up to higher elevations during the day and return to a lower spot to sleep.
Pace yourself. Slow and steady wins this race – don’t rush it!
Listen to your body. If you feel lightheaded, nauseous, or short of breath, tell someone. It’s better to descend than to risk pushing too hard at altitude.
The best time to hike to Everest base camp
Timing is everything, the two main trekking seasons are pre-monsoon
(March to May) and post-monsoon (late September to November). These times offer the best weather – clear skies and moderate temperatures.
March to May
You’ll see blooming rhododendrons and relatively mild weather, but it gets hotter as you climb.
September to November
Expect crisp, cool air and stunning visibility. Perfect for epic views of the Himalayan peaks.
Avoid trekking during the monsoon season (June to August), as the trails are muddy and landslides are more common, and winter (December to February) is only for the bravest trekkers as the temperatures plummet.
What to expect on the trail
Each day on the Everest Base Camp trek is different, but the general pattern is the same – you’ll walk for several hours, often uphill, and then spend the night in a local tea house (a basic lodge). The trail can be rocky, dusty, and steep, but you’ll be rewarded with stunning scenery at every turn.
Expect to trek 5-7 hours a day with plenty of rest stops. Some days will be tougher than others, but the sense of accomplishment when you finally set foot at Base Camp will make every step worth it.
Cost of trekking to Everest base camp
The cost of trekking to Everest Base Camp can vary depending on whether you go with a guided tour or trek independently. On average, expect to pay around £1,000 to £2,500 for a 12-16 day guided trek, including food, accommodation, and permits.
Flights to Lukla (or Tenzing-Hillary) are usually around £200-£300 from the UK, and you’ll also need to budget for gear, tips, and any additional expenses like Wi-Fi or hot showers at tea houses.
Should you hire a guide or go independently?
Choosing between a guided trek and an independent trek depends on your level of experience and comfort with high-altitude hiking.
Guided treks
You’ll have a local expert to lead the way, and porters to carry your gear. It’s a more expensive option but ideal for beginners or those who want everything taken care of.
Independent trekking
More adventurous and budget-friendly, but requires you to be responsible for permits, navigation, and carrying your own pack.
If you’re not familiar with high-altitude trekking, a guide can be invaluable. They’ll help you stay safe and manage altitude sickness, while also offering cultural insights along the way.
Permits and paperwork
To trek to Everest Base Camp, you’ll need two permits:
1. TIMS (Trekkers’ Information Management System) card
2. Sagarmatha National Park entry permit
These can be obtained in Kathmandu or along the trail, but it’s usually easiest to organise them before you head out.
Common mistakes to avoid
Underestimating altitude
Altitude sickness can hit anyone. Don’t push yourself too hard.
Packing too much
Remember, less is more! Stick to the essentials.
Not acclimatising
Give your body the time it needs to adjust – it’ll make the trek more enjoyable.
Hiking to Everest Base Camp is a serious adventure, but it’s an achievable goal with the right preparation. Train hard, pack wisely, and take it slow. Before you know it, you’ll be standing at the foot of Mount Everest, breathing in that thin, Himalayan air and feeling on top of the world – or at least as close as most of us will ever get!
Additional information about hiking to Everest base camp
Is the Everest base camp trek dangerous?
The trek is challenging but not inherently dangerous if you prepare well. The main risks are altitude sickness and unpredictable weather. With proper acclimatisation, pacing, and awareness, the risks are manageable. Hiring a guide can also help ensure safety.
Can I treck to Everest base camp solo?
Yes, solo trekking is possible, but it requires self-navigation, carrying your own gear, and managing permits. Be extra cautious with altitude sickness and trail conditions. Solo treks offer independence but can be more challenging without support.
What is the best way to train for high-altitude trekking?
Focus on cardio (running, cycling, swimming), strength training (especially legs and core), and practice hikes on steep terrain. If possible, train at altitude or use simulation tools. Start training several months in advance and gradually increase intensity.
What food should I eat while trekking at high altitudes?
Eat high-carb meals like dal bhat, noodles, pasta, and porridge. Garlic soup is also popular for acclimatisation. Pack snacks like energy bars and trail mix. Avoid alcohol and excessive caffeine to stay hydrated.
How long should I stay at Everest Base Camp?
Most trekkers spend a few hours at Everest Base Camp before descending to a lower altitude for the night. It’s a “touch-and-go” point due to the altitude and lack of amenities.
What are the health risks associated with high-altitude trekking?
Altitude sickness (AMS) is the main risk, with symptoms like headaches, nausea, and dizziness. Severe forms include HAPE and HACE. Stay hydrated, ascend gradually, and descend if symptoms worsen.
What insurance do I need for trekking to Everest base camp?
To ensure you’re adequately protected during your trekking expedition you will need to check you have high altitude cover up to 7000m for most trails you trek to Everest bass camp. You will also need sports equipment cover for the kit you take and of course search and rescue in case things really do go wrong. These specific requirements are often not included in a standard policy, so a specialist trekking policy can make sure you’re properly protected.
Get Trekking Insurance for Everest base camp from SportsCover Direct
However, fit you are or rigorously you take steps to avoid hiking injuries there is always the possibility that something might go wrong, so it is worth taking the time to be prepared. Having comprehensive insurance to support your trip and activities can protect you against unexpected situations, accidents and injuries that could result in costly claims.
SportsCover Direct’s trekking and hiking insurance gives you worldwide cover for peaks of up to 7,000 metres. Our travel insurance is designed to give financial protection for medical and repatriation costs, cancelled trips and more. You can also opt for a bolt-on to add to your existing policy for specialist activities and choose Sports Accident cover for personal accident protection in the UK.
Find out more and get a personalised quote online.
This blog has been created as general information and should not be taken as advice. Make sure you have the correct level of insurance for your requirements and always review policy documentation.