Trek 2020 UpdatedPacking_merge

Apa Sherpa Foundation Packing List o Four copies of passport pictures for visas and park passes into Sagarmartha National Park o Three copies of passport ~1 to leave at your home residence ~1 to place separate of your passport during travel ~1 to take on the trek (original passport will be locked in a safe in Kathmandu)

Travel medications o o o o

Allergy meds Cipro -Antibiotic used to treat stomach infections Z-pack -Antibiotic used to treat infection Diamox -Mandatory high-altitude medication. This is a high-altitude medication that can be used as a prophylactic (preventative) solution to acute mountain sickness (AMS) or altitude sickness. It can help prevent the onset of AMS and is commonly used by high altitude trekkers. o Paracetamol/ibuprofin for headaches (which are a common altitude sickness symptom) o Cold meds o Imodium for diarrhea (another common problem for trekkers). ~wwwnc.cdc.gov/travel has great tips for packing overseas and vaccinations you will need. o Basic First Aid Kit with blister care with blister care such as mole skin, and a small amount of duct tape o Travel insurance with emergency medical evacuation is mandatory ~Travel Guard 1-800-826-4919 or any you choose www.travelgaurd.com

Clothing o 6 pairs of breathable sports underwear o 2 sports bras

o 2-3 trekking pants o 2 Base layers -One heavy, one light o 4-6 trekking shirts -Short and long sleeve. The second layer, or insulation layer, sits over your base layer and is best made from high-wicking fleece, micro-fleece material or merino wool material. You will be reusing them for multiple days.

Cotton is not a good material to trek in as it absorbs moisture and therefore gets very smelly, very quickly. o 1 fleece pant and shirt for sleepwear o 1 waterproof hard-shell jacket o 1 pair of waterproof outer pants o Warm beanie, hat, buffs o 1 warm down coat o Neck warmer o Gloves -Warm, waterproof o Hiking boots -Mid or high-top boot. Make sure you properly break-in your boots before trekking to Everest Base Camp Trek o Trekking shoe (Trail runner) o 5-6 pairs of trekking socks -Merino wool socks are great as they allow the foot to breath o 1 pair of warm thermal socks for the cold trekking days near base camp. o Warm slippers for teahouse at night

Gear o Daypack -To carry essentials like snacks, sunscreen, camera, personal items, o

o o o o o o o o

i.e. money and hat Warm sleeping bag -Can be rented in Kathmandu. A four-season bag that has a rating of at least -10 degree C, 0 degree F. A backpacking sleeping bag will be lighter and more compact, while keeping you warm Sleeping Bag Liner -A must if you are renting a sleeping bag in Kathmandu Trekking poles -Can be rented in Kathmandu Mosquito repellant -Only needed in Kathmandu. It can be left behind while trekking 100L duffle bag -Made of waterproof laminate material Sunglasses -100% UV protection, polarized Headlamp Water Bottle -Nalgene or similar that can hold boiling water Small Locks -To secure your duffle bag or rucksack

o Waterproof Ziplock Bags -To safely store important / valuable items like your passport, money and electrical equipment o Camera -Waterproof bag to store it in o Playing Cards -To keep you and fellow trekkers entertained in the evenings o Portable battery charger -If you plan to use electronic devices like your phone, an eReader or camera/GoPro, then you will want to be sure that you can recharge these devices. Most teahouses have charging facilities, but you will have to pay and they are sometimes unreliable. We recommend bringing a USB portable battery charger or solar charger. o SteriPEN Adventure Opti Mini Pack UV Water Purifier or water purification tablets o Isotonic drink powder -This is great to add to your drink and aids in replacing electrolytes, improving energy levels and water absorption o Headphones o Snacks -Due to high elevation change in taste of food, the appetite usually suffers. Bring snacks of your liking (chocolates, trail mix, protein bars, jerky, etc.) from home as they might not be available in Nepal. o

Toiletries o o o o o o o o o o o

Small trekking towel Lip balm -SPF 30 Sunscreen Baby wipes -For easy and quick wet washes when showers are not available Personal toiletries Deodorant Toothbrush and toothpaste -Remember to use purified water as bacteria enters gums easily 2 rolls of toilet paper -This can be bought on the trail but the quality is often poor Hand Sanitizer -Good for quickly disinfecting your hands before and after eating, or when they get dirty on the trail Dry shampoo Small camp towel