The Everest Base Camp trek is strenuous, requiring stamina for long hikes and high altitudes. Trekkers typically walk 5–8 hours a day over rocky trails and steep steps, covering roughly 130 km round-trip from Lukla (2,860 m) to Kala Patthar (5,545 m).
Training 8–12 weeks before the trek is recommended, focusing on cardio, leg and core strength, and hiking with a weighted backpack to simulate trek conditions. Acclimatization is crucial, with rest days in Namche Bazaar (3,440 m) and Dingboche (4,410 m).
Altitude sickness can affect anyone, so monitor symptoms carefully and descend if necessary. Staying hydrated and having a pre-trek medical check-up is strongly advised.
Mental preparation is equally important. Listen to your body, rest when needed, and stay motivated with small goals. Dress in layers to adjust to changing temperatures, set realistic expectations for food and facilities, and consider yoga or meditation to improve focus and reduce stress.
