Upgraded Everest Base Camp Reference Guide

www.WWTrek.com www.HumanOutreachProject.org

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Why Trek?

Trekking, traveling long distances on foot through remote areas, offers you the opportunity for intimate exploration each step of your adventure. Be in the moment as you take in your surroundings, experience the culture, learn about the history, plants, animals, landscape, and meet local people on your journey. This is why we trek.

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THE WWTREK TEAM Dean Cardinale, World Wide Trekking Owner, Proffesional Lead Western Guide Patrick Reddish, Professional Western Guide Ed Chauner, Professional Western Guide Matt Biddle, Professional Western Guide Geljen Sherpa, Nepal Operations Manager Raymond Massae, Tanzania Operations Manager DeLacy Healey, HQ Operations Manager Nate Mildeberger, Human Outreach Project Operations Manager Stephanie Long, Adventure Specialist/HOP Program Coordinator Miri Grubler, Finance Specialist Mac Berg, Media Specialist Brian Sorenson CPA, Accountant Phil Levy, MD, MPH, Medical Advisor Jay Dash, Staff Photographer

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I want to personally thank you for signing up with WWTrek for one of our MOUNT Adventures.

EVEREST BASE CAMP Best

As you prepare yourself physically, mentally, and spiritually for your adventure, rest assured that the WWTrek team is taking care of all the logistical details surrounding your trek. We want you to relax and focus on the important things in your life leading up to your trip.

We have enclosed all of the information and tools necessary to begin preparing for your adventure. We have included preparation tips, medical information, money tips, a gear list, and historical and cultural information as well as a suggested reading list prepared by our friends at Traveler’s Bookcase.

I can assure you that every member of the WWTrek team, including myself, is going to be with you every step of the way. As an avid adventurer myself, I understand the stresses and excitement that coincide with travel. Please feel free to contact me, personally, at any time regarding any questions you may have or if you simply want to touch base about your trek.

Above all, my team and I truly believe that at the heart of our adventure is your experience. We know each guest is different and has unique desires, so please, let us make this adventure what you’ve always dreamed of.

Thanks!

What We Offer

At WWTrek, our international adventures are a first-class guest experience with personalized service every step of the way. Let our team at WWTrek focus on the details and plan a perfect adventure for you, whatever your particular needs may be. From pre-departure trip planning and preparation, day to day safety & logistics, lodging and meals, entertainment, and every detail in between, WWTrek has you covered each step of your journey.

At the heart of our adventure is your experience; we know that every individual has different and unique desires that make their experience right for them, and we at WWTrek strive to exceed the expectations of our guests each and every day. Our itineraries are designed with the experience and comfort of our guests in mind. We have developed each day to balance exploration and relaxation with luxurious comforts throughout.

Our relationship to the communities within the international destinations we trek has earned our team respect abroad.

We want you to experience the same satisfying relationships we enjoy throughout your adventure. Our local support staff welcomes you and the opportunity to share their home and culture. Each adventure also offers the opportunity to give back to the communities that welcome us through our non-profit, Human Outreach Project.

Travel with us and you’ll see why our guests become our friends and our friends keep coming back.

WWTrek Best Adventures

Our BEST ADVENTURES offer you an expertly pre-planned itinerary designed to let you experience the best adventure a particular destination has to offer. Scheduled dates and departures for these adventures have already been planned to optimize your experience, taking into consideration seasonal weather and peak tourist season. To ensure personalized service, we limit these treks–min. 8 members, max 24 members. The trek is guided by a WWTrek Lead Professional Western Guide who is supported by a highly trained local staff. These treks have mixed groups of adventurers and are a great way to experience high-end service in an exciting group atmosphere while making life-long friends along the way.

WWTrek Create Your Own Adventures

Our CREATE YOUR OWN ADVENTURES are all about you and your specific individual or group needs. Whether you choose to charter and customize any of our international Best Adventures or create your own adventure from scratch, our team at

WWTrek is here to meet your adventure travel needs. Our local experts will take your small group of friends, large group of co-workers, or yourself, on a custom adventure on dates of your choosing. We will arrange a 100% privately guided adventure for you so that you can enjoy the WWTrek experience on your own, in your own way.

TABLE OF CONTENTS YOUR EVEREST EXPERIENCE 9-34 TRIP OVERVIEW 10

DAY TO DAY BRIEF 11

ACCOMMODATIONS AND TRANSPORTATION 24

DAILY ITINERARY 12-23

COMMUNICATION 25 FOOD 26-27

AREA FACTS 28-34

PREPARING FOR EVEREST 35-53

TRAVEL ARRANGEMENTS 36 INSURANCE 37

MONEY TIPS 38-40

PHYSICAL PREPARATION 44-45

GEAR 41-43

COMMONLY ASKED QUESTIONS 46-49

SUGGESTED READING 50-51

MEDICAL AND HEALTH 52-61

A QUICK NOTE FROM OUR MEDICAL ADVISOR 53-55

ALTITUDE ACCLIMATIZATION 59-61

JET LAG TIPS 56-58

HUMAN OUTREACH PROJECT 62-65 HUMAN OUTREACH PROJECT OVERVIEW KILIMANJARO KIDS COMMUNITY 64-65

63

NOTES 66-70

PRE-DEPARTURE CHECKLIST 67

IMPORTANT AND PERSONAL INFORMATION 68

TERMS AND CONDITIONS 71

NOTES 69-70

WWTREK LEADERS 72-73

TREK: An adventurous journey, especially one on foot.

TRIP OVERVIEW

The View from Kala Patthar 18,300’

Everest Trekking

Whether you have 10 days or 17 days to devote to your trek, each step amongst the frozen giants of the Himalaya mountain range will keep you captivated by natural splendor. Experience the epitome of mountain adventures by trekking through the largest mountain range on earth, all the while enjoying the simple, rich joys the culture and people of Nepal have to offer.

The treks are designed to let you take in all of the Khumbu as you make your way from village to village. Paced appropriately for comfort and acclimatization, you will enjoy having tea with local villagers, experience the spiritual culture and local ceremonies, and become acquainted with the plants and animals that inhabit various elevations within the mountain range.

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DAY TO DAY BRIEF Everest Base Camp

Date: ______________________________ DAY 1)

Arrive Kathmandu, Nepal. Welcome orientation.

Date: ______________________________ DAY 2)

Kathmandu cultural tour and gear check.

Date: ______________________________ DAY 3)

Fly to Phakding. Trek to Monjo.

Date: ______________________________ DAY 4)

Monjo – Namche Bazaar

Date: ______________________________ DAY 5)

Namche Bazaar: Acclimatization day

Date: ______________________________ DAY 6)

Namche – Tengboche | Deboche

Date: ______________________________ DAY 7)

Deboche – Pangboche

Date: ______________________________ DAY 8)

Pangboche – Pheriche

Date: ______________________________ DAY 9)

Pheriche: Acclimatization day

Date: ______________________________ DAY 10)

Pheriche – Lobuche

Date: ______________________________ DAY 11)

Kala Patthar 18,300’ – Gorak Shep

Date: ______________________________ DAY 12)

Everest Base Camp! 17,688’

Date: ______________________________ DAY 13)

Lobuche – Deboche

Date: ______________________________ DAY 14)

Deboche – Namche

Date: ______________________________ DAY 15)

Namche – Monjo

Date: ______________________________ DAY 16)

Monjo – Lukla

Date: ______________________________ DAY 17)

Fly: Lukla – Kathmandu. Celebrate!

Date: ______________________________ DAY 18)

Depart Kathmandu

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DAILY ITINERARY Day 1: Arrive in Kathmandu, Nepal

After you arrive in Nepal and clear customs, we will meet you at the airport and bring you to your hotel. After check-in, you will have time to get settled and relax if you choose or, if you are eager, explore Kathmandu before joining the group for orientation. Kathmandu is an ancient city, dating back to 100 BC. Kathmandu, Nepal’s capital, is a hub for travelers of all sorts. With a population of 700,000 people, it is the center of urban development in Nepal. After the briefing about your adventure, we will have time to socialize and meet our fellow trekkers followed by a group dinner. We will spend the night in Kathmandu.

Day 2: Kathmandu Cultural Tour

We will enjoy a buffet breakfast and a lecture about the history and culture of the Kingdom of Nepal. We will then embark on a day of touring the major temples and sites of Kathmandu. We will visit Swayambhunath (“Monkey Temple”), a remarkable stupa encircled by dozens of smaller stupas, shrines and fluttering prayer flags. We will also visit the holy Bagmati River (UNESCO World Heritage Site), which is lined with temples and cremation sites. The day’s relaxed schedule is designed to allow you to take in a hint of the rich culture you are about to explore as well as recoup from any jet lag you might be experiencing.

We will enjoy lunch at Mezze Restaurant, which overlooks the former royal palace of the kingdom of Nepal. When we return from the city tour, your WWTrek guide will give a gear demo and personally check everyone’s gear. We will also have a pre-trek briefing so we are ready to start our trek the following morning. We will have dinner and spend the night in Kathmandu.

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WWTREK STATS PHAKDING: 8,694’ MONJO: 9,301’ ASCENT ▲: 607’ DESCENT ▼: 71’ TIME: 3 HOURS DISTANCE: 3.7 MILES

Day 3: Kathmandu – fly to Phakding – Monjo

Rising early, we will take the early flight from Kathmandu to Phakding.

As we fly from Kathmandu, our landscape will transform into a bright

and colorful scene in clear mountain air. We will enjoy seeing trekkers and Sherpa people of the Everest region. Here we will meet our porters, Sherpa guides, and start our trek. It will feel good to stretch your legs as we walk along the ancient paths on our way. The trail is full of Buddhist art, many walls carved with Tibetan Buddhist inscriptions, prayer flags and small monasteries. We hike along the Dudh Kosi valley to Monjo, where we officially enter Sagarmatha (Everest) National Park, a UNESCO World Heritage site. We will spend the night in Monjo.

*Note: Many factors play into our

movement. YOUR GUIDE WILL ADJUST

THE PLAN IN ORDER TO GIVE YOU THE BEST CHANCE FOR SUCCESS.

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Day 4: Monjo to Namche Bazaar

Today we climb the notorious “Namche Hill,” our first real taste for the “hills” in the Himalayas. With some luck, our first view of Everest will be on the way up the hill. As we enter Namche Bazaar, the views are as astonishing as the people. Namche, the gateway village to the Himalayas, is a mixture of Tibetan traders, tourists from around the world, expedition climbers, proud Sherpas, monks, Nepalese civil servants, colorful costumes and yaks.

We will spend the night in Namche, as well as spend an extra partial day to acclimate for our journey up the Khumbu Valley.

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WWTREK STATS MONJO: 9,301’ NAMCHE BAZAAR: 11,500’ ASCENT ▲: 2,199’ DESCENT ▼: 330’ TIME: 6 HOURS DISTANCE: 4 MILES

WWTREK STATS NAMCHE BAZAAR: 11,500’ NAMCHE BAZAAR: 11,500’ ASCENT ▲: 300’

Day 5: Namche Bazaar Acclimatization Day

Today after breakfast we take an enjoyable hike to get our first encompassing views of the Khumbu Valley, taking in the magnificent sites of Mount Everest, Ama Dablam and Lhotse.

DESCENT ▼: 300’ TIME: 3 HOURS DISTANCE: 3 MILES

*Note: Many factors play into our movement. YOUR GUIDE WILL ADJUST THE PLAN IN ORDER TO GIVE YOU THE BEST CHANCE FOR SUCCESS.

Did You Know? ► The national color of Nepal is crimson (simrik). ► The national animal of Nepal is the cow.

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Day 6: Namche Bazaar to Tengboche | Deboche

WWTREK STATS

Today we will traverse along the steep valley above the Dudh Kosi. Each step provides magnificent views of the valley as we make our way down to the river at Phunki Thanhka. There we will have tea next to the water driven prayer wheels. A steep but short climb through forests of blue pine, fir, and black juniper takes us up to the Tengboche Monastery.

NAMCHE BAZAAR: 11,500’

We will overnight in Deboche.

DISTANCE: 3.5 MILES

TENGBOCHE: 12,738’ ASCENT ▲: 1,275’ DESCENT ▼: 775’ TIME: 3 HOURS

In Nepal, the Human Outreach Project is actively involved in many projects, including the Namche Dental Clinic, the Himalayan Rescue Association, and schools in Juving and Khari Khola.

Tengboche Monastery Tengboche Monastery has been at the heart of Sherpa culture since 1916. The first celibate monastery in Solukhumbu, it is a community of about 40 tawas, or monks, under the leadership of the Abbot, Tengboche Rinpoche, a Reincarnate Lama. At any given time, ten of the monks are away studying in India or Kathmandu. The school has roughly 25 students.

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WWTREK STATS DEBOCHE: 12,738’ PANGBOCHE: 13,993’ ASCENT ▲: 1,485’ DESCENT ▼: 231’ TIME: 3.5 HOURS DISTANCE: 6 MILES

Day 7: Deboche to Pangboche

This morning we will wake early and attend the morning puja (prayer) of the Lamas at the Tengboche Monastery. Our trek continues to climb as we head to the altitude of 13,993’, taking our time so we are not affected by the thinning air. We will start to leave the forests and the lush areas and the land will become more barren with no trees and less vegetation. Ama Dablam rises above us as we ascend up the Khumbu Valley.

Day 8: Pangboche to Pheriche

We continue up the valley and by the day’s end we will arrive in Pheriche, home of the Himalayan Rescue Association Medical Clinic. Yak trains returning from Mount Everest base camp spend their first night in Pheriche. We will spend two nights in a guest house in the middle of the village, allowing our bodies time to adjust to the high altitude and thin air.

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Day 9: Pheriche Acclimatization Day

Today is a good day to recover, rest, read, wash clothes or take a small walk to Nagarjun Hill (15,291’). This point offers fantastic views of the fifth highest mountain in the world, Makalu (25,625’). From Pheriche we can also see the Cho Oyu, the sixth highest mountain in the world that sits on the border of Tibet. Before mountaineering and trekking became popular in the region, Pheriche was primarily a farming village. The villagers would grow crops such as potatoes and buckwheat in addition to raising yaks.

We may have the opportunity to attend the Himalayan Rescue Association lecture during the day.

We will sleep a second night in Pheriche and rest up for the ascent up the Khumbu Valley toward Mount Everest Base Camp.

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WWTREK STATS PHERICHE: 13,993’ LOBUCHE: 16,203’ ASCENT ▲: 2,310’ DESCENT ▼: 0’ TIME: 5 HOURS DISTANCE: 6 MILES

*Note: Many factors play into our movement. YOUR GUIDE WILL ADJUST THE

Day 10: Pheriche to Lobuche

Today we walk up onto the Khumbu Glacier! The lateral moraine of this famous glacier is visible as we walk out of Pheriche. Distances are short now, but the step is measured and deliberate as we move higher into the thin air. We will stop for tea and lunch in Duhgla and admire the towering mountains surrounding us in all directions. In the early afternoon, we will climb up past the chortens (monuments) that have been constructed for Sherpas lost in expeditions over the years. Cholotse peak and Lobuche peak loom above and we now have a different view across of Ama Dablam. Our destination is the Eco Lodge at Lobuche; at this altitude, luxury is found in this simple lodge where we will spend the night.

PLAN IN ORDER TO GIVE YOU THE BEST CHANCE FOR SUCCESS.

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Day 11: Lobuche to Kala Patthar to Gorak Shep

Today will get an early start and make our way to the summit of Kala Patthar (18,300’). From the summit, we will have stunning views of the summit of Mount Everest, Everest Base Camp, the Khumbu Ice fall and the route climbers take to the top. After we take in our views and snap a few photos, we will descend back to Gorak Shep.

WWTREK STATS LOBUCHE: 16,203’ GORAK SHEP: 17,028’ ASCENT ▲: 825’ DESCENT ▼: 0’ TIME: 4 HOURS DISTANCE: 3.5 MILES

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WWTREK STATS GORAK SHEP: 17,028’ BASE CAMP: 17,688’ ASCENT ▲: 660’ DESCENT ▼: 660’ TIME: 6 HOURS (3▲ 3▼) DISTANCE: 2.5 MILES

Day 12: Everest Base Camp

Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu Glacier. Slowing our pace, will also provide many opportunities for photos along the way. We arrive in Gorak Shep (16,800’); this old seasonal yak grazing area has become the last outpost before Everest Base Camp. We will have lunch and then make our way into Mount Everest Base Camp to visit the climbing expeditions as they prepare for their summit attempts. You will feel the challenge as we negotiate our way through the glacial moraine to Base Camp. From Everest Base Camp, we will return to Gorak Shep where we will spend the night in a simple tea house.

Everest Base Camp! 17,688’

WWTREK STATS KALA PATTHAR: 18,300’ LOBUCHE: 16,203’ ASCENT ▲: 0’ DESCENT ▼: 2,037’ TIME: 4 HOURS DISTANCE: 4.5 MILES

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Day 13 – 16: Lobuche to Lukla

We spend the next few days descending down to Lukla. Everything starts to seem more civilized as the air thickens and we descend into the lush river valley of the Solokhumbu. Along the way we will stop and make a local donation through our non-profit, Human Outreach Project, in one of the villages. We will arrive at Lukla and spend the night in our last tea house. The following day we will catch an early flight from Lukla back to Kathmandu.

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Day 17: Lukla to Kathmandu

Today we will rise early and make our way to the Lukla airport. Here we will say good-bye to our local Sherpas and staff. After our 30 minute flight back to

EBC RETURN STATS LOBUCHE: 16,203’’

Kathmandu, we will transfer to our hotel. Guests will have time to enjoy a nice

LUKLA: 9,372’

shower and relax as well as have the entire afternoon to do any last minute

ASCENT ▲: 1,801’

shopping in Kathmandu. In the evening we will have a celebration dinner and

DESCENT ▼: 9,360’

share stories of our wonderful adventure together!

TIME: 23.5 HOURS | 3 DAYS DISTANCE: 27.5 MILES

Day 18: International Departures Home Did You Know? ► Kala Patthar was first Climbed by Sir Edmund Hillary and Tenzing Norgay in 1953. ► There are 6500 known species of trees, shrubs, and wild flowers in Nepal.

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ACCOMMODATIONS & TRANSPORTATION Accommodations

In Kathmandu we stay at either the Yak and Yeti Hotel, www.YakandYeti.com, or the Hyatt Regency hotel,

www.kathmandu.regency.hyatt.com, depending on availability. These hotels provide a variety of standard amenities and services that are available upon your request such as laundry, massage, phone, shuttles, and internet.

Nepalese Tea House Lodges

The tea houses incorporate guest rooms and a common area where people gather to eat and talk. Each night of our trek we will stop to eat and sleep in a local tea house. The tea houses are clean and comfortable. Each night you will be able to read, journal, or simply sit and enjoy the views. Some of the tea houses offer laundry service. In many villages, internet is available, and you can check in with family back home. Hot water for bathing is also available for a small fee. Rooms are based on double occupancy. Single room supplement is available for an additional cost. Contact us for details.

In-Country Transportation

Your primary means of transportation while in-country will be your feet! When not trekking, we will use private coach buses for travel in and around Kathmandu. Our flight to and from Lukla will be in 15-passenger Twin Otter Aircraft planes.

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Tea House Kitchen

Tea House Exterior

Tea House Room

Tea House Common Area

COMMUNICATIONS You will have many opportunities to communicate with your family and friends back home while on your trek. However, technology is not as widespread and constantly available as it is in the United States. We suggest that you take a few simple steps to ease communication efforts while in Nepal. The rest of the time, leave your electronic leases behind and enjoy your trek!

Electricity: The tea houses we stay at are equipped with solar and hydro energy. You may charge your devices for a small fee

at most tea houses. Remember to bring your power cords for your devices. We also suggest bringing an all-in-one type power adapter as it is small and works in all countries.

Internet: Hotels in Kathmandu have internet (WIFI) and computer centers are available in many villages. Internet cafes are also available in Kathmandu and in the villages as we trek up the Khumbu.

International phone calls: If you bring a cell phone that takes a SIM card, you can purchase a scratch card in Kathmandu

and make phone calls for a reasonable price. You can also purchase a cell phone in country. You will have cell reception throughout most of your trek. Your guide will have a cell phone and SAT phone available in case of emergency.

Email: We advise that you create a web-serviced email account such as Gmail, Yahoo, or Hotmail for easy access from any computer. Email access is limited up the Khumbu valley especially above Namche Bazaar. Internet is not available in every village.

Skype: Our recommended method of communication is using Skype. It is a cost effective way to keep in touch. You can set up an

account and prepay before you depart. You can call computer-tocomputer (which is free) or computer -to-phone. Video-chat and phone call capabilities will be available throughout the journey.

www.Skype.com

SPOT and GPS: Satellite supported locating type devices should work with no problems.

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FOOD We offer a dining experience that is flexible and accommodating, yet nutritious and delicious. We will have the opportunity to sample a wide variety of local Nepalese and Sherpa cuisine while in Kathmandu and during our trek. Our tables are set for us with table cloths and a name marker to reserve our WWTrek section. We bring in all of our own table condiments to pair our freshly made meals.

During our trek we will eat at the tea houses where we stay the night. While you always have the opportunity to order directly off the menu to suit your specific tastes, often times we eat family style, ordering a few dishes to share as a group. In doing so, our meal is served in a timelier manner as the tea houses do not have to freshly prepare a wide variety of items. For lunch, we call ahead to the tea house to place our order, allowing our meal to be ready when we arrive.

Please let us know of any dietary needs such as allergies or restrictive diets as it is very important to stay well nourished and hydrated during the climb to increase the chance of success at high altitude.

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Sample Menu Options

Breakfasts: tea/coffee, eggs, toast, Tibetan bread, muesli cereal, etc.

Lunch and Dinner: rice and noodle dishes, Sherpa stew and soups, dal bhat (rice and lentils) vegetable curry, fried potatoes (fries), personal pizzas, yak and chicken sizzlers, etc.

All scheduled meals are included in your trek.

You can purchase soda, beer, snacks, battery charging for your devices, and showers. The prices are reasonable.

Bring a small variety of your favorite snacks to eat along the trail.

Water

We filter water daily. At night, we heat the water so you can place a hot water bottle in your sleeping bag to keep you warm.

The water is cool enough by morning to drink. Bring 2 wide-mouth Nalgene style bottles for this purpose.

Never drink water directly from the tap! Don’t even rinse your toothbrush!

Vegan / Vegetarian / Gluten free diets

We can accommodate any dietary needs you may have. Please let us know of any allergies, intolerances, or sensitivities you have prior to your departure and we will be happy to make arrangements for you. Feel free to contact us if you have any questions or are unsure. In Nepal it’s generally very easy to accommodate just about any special dietary need!

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AREA FACT SHEET

Nepal: Area Facts

A land locked sovereign nation, Nepal encompasses an area of 56,827 square miles (147,181 sq km) and has a population of approximately 30 million. The rugged, mountainous terrain has proven to be key in both the preservation of the nation’s deep cultural heritage as well as a hindrance to its worldly development.

Political History

A monarchy throughout most of its history, Nepal’s human history dates back to the 7th or 8th century BC with the arrival of the Hindu Kiratis. Little is known of that time of Nepali history. Beginning around 700 BC, King Yalambar would be the first of 29 emperors to rule the Kathmandu Valley. In 1768, the Shah Dynasty unified Nepal’s many small religious and ethnically divided kingdoms.

In 2008 the monarchy was dissolved and a federal multi-party representative democratic republic was established. Today, Nepal is a multi-party system federal republic with three defined organs of the government: executive, legislative, and judiciary.

In theory at least, the system is not wholly unlike the one in place in the United States today. In practice however, remote areas primarily operate as they always had prior to the governmental restructure in 2008.

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Everest Mountaineering History

Nepal has long captivated the souls of mountaineers worldwide. Mount Everest (29,029’) was discovered to be the highest mountain on earth in 1852. Named after Sir George Everest, a British Surveyor, in 1865, the peak was once known as Peak 15.

Locals refer to Everest as Sagarmatha (goddess of the sky) in Nepal and Chomolungma (mother goddess of the universe) in Tibet. One hundred and one years would pass and 24 lives would be claimed before any living soul would summit.

In 1924, Everest claimed the lives of two climbers, George Mallory and Andrew “Sandy” Irvine, keeping secret whether or not they successfully summited before their deaths. Decades would pass before another set of climbers would even come close to rumoring a successful summit.

On May 29, 1953 with Sir Edmond Hillary and Tenzing Norgay would be the first to attain her glory, becoming the first to stand atop her peak via the south-east ridge route. Early expeditions attempted routes from the North Face of the 3 faced pyramidstyle peak. This was because the borders of Tibet were open to foreigners in 1921 while Nepal remained closed. In 1950, Nepal opened its borders as Tibet closed theirs due to political unrest, providing access to the more forgiving southern routes of Everest.

By the end of 2010, 5,104 ascents of the summit would be made, with 77% of those since 2000. Nowadays, full-service guided expeditions are common. Experienced guides handle the logistical details while yaks and Sherpas transport gear for climbers.

Today the trek to Everest Base Camp (17,688’), where summit expeditions spend weeks to acclimatize, is a prime destination for mountain lovers worldwide.

Geography and Landscapes

Set between China (Tibet) and India, the small country of Nepal has 8 physiographic regions, or natural zones, ranging from plains to high desert regions. Each of these regions displays an array of vegetation and wild life.

Nepal is commonly divided into three regions. The southern Lowland Plains, or Terai, bordering India are part of the northern rim of the Indo-Gangetic plains. They were formed and are fed by three major Himalayan rivers: the Kosi, the Narayani, and the Karanali. The Hill Region, or Pahad, abuts the mountains and varies from 2,500 to 13,000 feet. The Mountain Region, also known as Parbat, situated in the Great Himalayan Range, makes up the northern part of Nepal. It contains the highest elevations in the world including, eight of the world’s ten tallest mountains. These ecological belts run east to west and are vertically intersected by Nepal’s major north to south flowing river systems.

Geology

Present day Nepal was once an open body of water, the Tibetan plateau a beach. Sixty million years ago the Indo-Australian plate collided with the Eurasian continent, forcing massive amounts of earth skyward to create the mountain range we call the Himalaya. For the next 60 million years, the mountains would continue to rise as the rivers as the glaciers cut downward, creating the present day arrangement of peaks and valleys.

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Seasonal Weather

Nepal experiences two main seasons: wet and dry season. The monsoonal year spans dry from October to May and wet from June through September. Prime trekking weather takes place in Spring from March to May and in autumn from September to November.

Nepal has five climatic zones, broadly corresponding to the altitudes. The Himalayan Range blocks cold winds from Central Asia in the winter and forms the northern limit of the monsoon wind patterns. In a land once thickly forested, deforestation is a major problem in all regions, with resulting erosion and degradation of ecosystems.

We will be trekking through a variety of climates. Pay attention to WWTrek’s gear list, as we’ve taken the time to fine tune it to suit the climates we trek. Expect the temperatures on your trek to range between the 50s at the beginning and drop to the 20-30 range higher in the Khumbu valley. Rain, sleet, and snow are always a possibility.

Culture and Religion

The people of Nepal are as diverse as the land that sustains them. Inhabiting different altitudes, various ethnic, tribal, and social groups have maintained their unique heritage for centuries. The 12 main ethnic groups of Nepal are: Bhojpuri, Bhotiya, Bahun and Chhetri, Gurung, Magar, Maithali, Newar, Rai-Limbu, Rajbanshi, Sherup, Tamang, and Tharu. Since the 1950’s, many Tibetan refugees now call Nepal home and contributed to the array of culture within Nepal.

Eighty percent of the population practice Hinduism. Hinduism is the world’s third largest religion as well as the oldest. Originating in India, Hinduism’s eclectic religious, philosophical, and cultural roots are characterized by their belief in reincarnation—one absolute being or soul reborn multiple times in various manifestations until enlightenment is achieved. Ten Percent of the population practice Buddhism while the remaining 10% are either Muslim, Christian or Kirant (an indigenous religion).

Many of the temples throughout Nepal are shared by both participants of Hinduism and Buddhism as beliefs are similar. Often times, religious and cultural practices are difficult to distinguish as many individuals often employ dual faith practices.

Sherpas: The people of the Khumbu

The Sherpas are an eastern, indigenous people living in the eastern regions of Nepal. The word Sherpa is a combination of two Tibetan words, “Shyar,” meaning east, and “Pa,” or people. They are indeed easterners both in origin and present location of settlement, as they migrated from Eastern Tibet and now live in Eastern Nepal.

While traditionally Sherpas were farmers and traders, today many work in mountaineering, trekking, or portering. The Sherpa people are known for their strength and relationship to the mountains. Therefore, the Khumbu region is well known as “Sherpa Land.”

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Sherpa and Tibetan Buddhist Religious Objects

Tibetans believe that their religious objects help create harmony between our actions, body and mind. The thoughtful offerings of those who made the objects are multiplied by each flutter of the prayer flag in the breeze, each turn of the wheel, each traveler’s respectful gesture.

Language

There are over one hundred different languages spoken in Nepal by the various ethnic groups. The main language spoken throughout the regions of Nepal, is Nepali. Our trek will take us through the Khumbu Valley where the villagers speak Sherpa, a Tibetan dialect, as well as Nepali.

Cultural Etiquette

Cultural sensitivity is the hallmark of considerate travelers. Being mindful of these traveler’s hints will aid in your cultural exploration of Nepal.

Prayer Flags - You will see prayer flags that flutter in clusters on roofs or mountain passes,

are strung across rivers and paths, or are mounted on tall poles. The five colors of prayer flags signify the elements: Yellow- Earth, Red- Fire, Green- Wood, Blue- Sky or Water, White- Iron

Mani Stones - Mani stones are found near paths, temples, villages and homes. They may be carved with a single mantra, or chant, or a complete prayer.

Mani Wheels - Mani wheels are hollow cylinders containing scrolls printed with prayers.

Each turn of the wheel by hand or water amplifies the prayers. Prayer wheels vary in size from five centimeters to five meters in height.

Stupas - Also known as chortens in the Sherpa tongue, are the most numerous monuments in Buddhist areas. They represent the Buddha because he asked to have his ashes left in a stupa. Usually stupas contain offerings or the relics of important lamas. There are eight different designs of stupas.

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³³ Take off your shoes before entering a temple or someone’s home. ³³ Never take photographs inside a temple without asking. ³³ Never take a photograph of a person without asking their permission first. ³³ Pointing your finger at people is considered rude in Nepal.

Key Nepali Phrases Hello/Goodbye Goodbye!

Yes No Thank you Excuse me/sorry What is your name?

My name is…

Do you speak English?

How do you say …..?

Good Morning!

Welcome!

Hello my friend!

Good Bad Help!

One Two Three Four Five Six Seven Eight Nine Ten

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Namaste (said while placing hands together and bowing slightly) Bidha pau Huncha or Ho Hudaina/Hoina Dhanyabaad Maaph garnuhos Tapaainko naam ke ho?

Mero naam… ho.

Tappain angrejee boln saknuhunchha?

Laaee ke bhannuhunchha?

Suva Pravath Swagat Cha Namaste Maro Sathi Ramro Naramro Bachaau! or Ggwar! ek dui tin char pach chha sath aath nau dash

³³ The use of profanity is regarded as extremely distasteful. ³³ To show appreciation and respect, use two hands when receiving something such as food or money. ³³ Avoid eating with your left hand. ³³ Walk around Mani Stones and Prayer Wheels on the left side of the trail.

Plants and Animals of the Himalaya

The Himalaya hosts a wide variety of species of plants and animals that vary depending on altitude.

There are about 6,500 known species of plants in Nepal. Lower elevations host subtropical mixed evergreen type trees such as oak and rhododendron trees as well as orchids. High elevations host species of oaks and pines in addition to bamboo and maples. Higher elevations still produce a more tundra like plants such as short grasses and sedge mosses.

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Nepal has 185 species of mammals and more than 850 recorded species of birds. Depending on elevation, Nepal is home to various species of bears, deer, birds, elephants, crocodiles, monkeys, and lizards. Species of Nepal include the Himalayan bear, serow, ghoral, barking deer, wild boar, Danfe pheasant (Nepal’s national Bird), Red panda, musk deer, marmots, blue sheep, wild yak, Tibetan sheep, and the snow partridge—to name a few. Specifically, the Snow Leopard, Ibex, the Indian Flying Fox (largest species of bat in the world), and an impressive variety of butterflies call the Himalaya home.

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We live in a fast-paced society.

TREKKING slows us down.

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TRAVEL ARRANGEMENTS There are many flight options from the U.S. to Kathmandu Tribhuvan International Airport (KTM). We highly recommend that you use a travel agent. The benefit of using a travel agent is that you do not have to spend your valuable time researching confusing flight plans, the travel agent will find the best flight connections for you. Though third-party travel websites are convenient, they are not recommended, due to instability in the itineraries.

We recommend that you protect your flight with travel insurance and a refundable ticket.

U.S.

Tribhuvan International Airport (KTM)

We recommend contacting Danny Genung at Harr Travel Harr Travel | Danny Genung | (909) 266-0117 danny@harrtravel.com | www.harrtravel.com

NEPALESE VISA INFORMATION: http://www.g3visas.com/visa_instruction/Nepal_Visa_Info_NY.pdf

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INSURANCE We recommend you purchase travel insurance to cover unexpected trip interruptions, cancellations, lost baggage, emergency evacuation or rescue.

We recommend:

³³ Travel insurance for trip interruptions/cancellations/lost bags: www.TravelGuard.com

³³ World Wide Emergency evacuation and rescue membership: www.globalrescue.com/wwtrek

CARRY YOUR INSURANCE INFORMATION WITH YOU AT ALL TIMES

Find out in advance if your insurance provider makes payments directly to providers or reimburses you later for overseas health expenditures. Some policies require you to call a center in your home country for immediate assessment of the problem. Not all policies will cover ambulance or transport of patients to a better medical facility, to a medical evacuation location, or to a hospital in a major city, which may be the only way to get medical attention in a serious emergency.

MONEY TIPS TOP 10 Money Tips #1 NEW BILLS

Bring only new bills, newer than the year 2000, that are in good condition with no rips or damage to them. Old, worn out bills often cannot be exchanged.

#2 SEPARATE

Do not put your money with your passport since you may have to show it when you do not want to show your money. Money belts come in handy for this reason.

The ATM’s work just fine, but to avoid the hassle, it is wise to make a quick call to your bank and inform them of your travel plans so they don’t lock up your card when they see activity from abroad. It is easy to exchange US money in Nepal.

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#3 DAY WALLET

Take a small amount of money for your pocket and keep the rest in a safe place.

#4 COUNT YOUR CHANGE

Many people do not and get short changed regularly when they travel.

#5 SMALL BILLS

When you exchange money be sure to ask for small bills. It is hard to buy anything with large bills because local people often times do not have enough change.

#6 CHEAT SHEET

Make an exchange rate cheat sheet. This way when you are buying things it makes sense to you how much you are spending and helps you bargain effectively. A small calculator can be handy as well.

#7 PHOTOCOPY

Photocopy or scan the front and back of your credit cards and passport and keep them in a separate place. If either of them get lost or stolen you will have all of the information necessary to quickly call and report it.

#8 LOCK BOXES

Use the lock boxes in your room and carry a small amount of money outside the hotel. The lock boxes are a safe place for anything valuable.

#9 CHECK FEES

If you use a credit card, check the fees associated with overseas charges. Some places charge as much as 10% to run the card overseas.

#10 POCKET CHANGE

Keep a small amount of change in your pocket. A quick tip for some help is much easier if you have a couple coins in your pocket rather than a large bill.

Money Belt / Leg Cache

Money belts and leg caches keep your valuables out of sight and out of reach of pickpockets.

Leg or arm wallets are handy for cash and credit cards.

We like the leg cache as it is comfortable to wear, well hidden under your pant-leg, and easy to access under a table.

WWTrek recommends that you bring about $1,000 per person.

This recommendation is to cover the following expenses: travel visa, gratuities, phone bills, souvenirs, and other miscellaneous expenses.

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Nepal Entry Visa

When clearing customs in Nepal you will be required to purchase a 30-day entry visa. The cost of the visa is $40, so make sure to bring cash with you. It helps to have exact change. In addition, remember to bring two passport photos for the visa.

Waiting to try and have these taken in the Kathmandu airport will not only cause you undue delays, but it also happens to be exceedingly expensive.

Travelers Cheques

Although the added security of insured cheques is nice, we find traveler’s cheques are often difficult to cash and usually receive a lower exchange rate in addition to a service fee.

ATM’s

ATM’s are available in Kathmandu and dispense local currency. Be sure to alert your bank of your travel plans prior to departure to avoid having your card shut off. Cash should be kept on hand, as cards can sometimes be shut off even when you have made your bank aware of your travel plans.

Credit Cards

Most major credit cards are accepted at the larger stores in Kathmandu. Be sure to research the applicable fees for overseas uses of your credit card. Expect to use cash exclusively elsewhere while on your trek.

Foreign Currencies

The official currency in Nepal is the Nepalese Rupee Introduced in 1932, the Rupee is abbreviated Rs. Check online for current conversion rates.

Where can I expect to exchange money?

It’s easy to exchange money in Kathmandu after you arrive. We will allot a specific time for all of our guests to exchange money during our Kathmandu Cultural Tour on day 2. Local currency is best on the trek. There is money exchange in Namche Bazaar, but it is better to have it done in Kathmandu. Depending on the person, you may spend $50 – $100 on the trek if you buy sodas, snacks or souvenirs.

Gratuities

As in many parts of the world, tipping is a symbol of a job well done. In addition to recognizing service people such as taxi drivers, restaurant and hotel personnel, we also acknowledge our staff with a tip. You should plan to tip any service person that helps you, 10% for taxi drivers and restaurant staff is usually in order. Check to see that a tip is not already included in the bill.

Remember if tipping in US dollars to calculate the exchange rate; be careful not to tip too much.

Trekking Staff: At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say our goodbyes.

Local trekking staff tip pool: budget: $200 -$250 per person WWTrek Western lead guide tip: budget: $200-$250 per person

*As you know tipping is your option and a reflection of the quality of the service you receive.

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The Art Of Bargaining

In Nepal, bargaining is customary. Expect to bargain for everything other than restaurant meals. Shopping the local markets is a fun way to get involved in local culture. Here are some procedures and tips for your haggling adventure! ³³ The customer asks the price of an item and the shop owner gives it; the customer looks doubtful and makes a

counteroffer at 25% - 50% lower. They settle somewhere in the middle. ³³ Always stay good-natured and the shop owner will too. Add in a little small talk to ease yourself if you are nervous

about bargaining. ³³ If you can’t agree on a price it’s perfectly fine to say goodbye and walk out of the shop. Sometimes this helps finish

the deal. ³³ It is considered poor form to haggle over a price, come to an agreement, and then change your mind. ³³ To bargain effectively, you must be prepared to take your time and you must know the market price of the item in

question. The best way to do this is by asking prices but not making counter offers on similar goods in several shops. ³³ Buying multiple goods from one shop usually gets you a better deal, as does paying cash. ³³ Know the currency exchange and avoid haggling over pennies. ³³ If you don’t have time to shop around, find something you like at a price you’re willing to pay, buy it, enjoy it, and

don’t worry about it.

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GEAR

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42 ò WORLD WIDE TREKKING

www.thenorthface.com

www.scarpa.com

www.blackdiamondequipment.com

www.kuhl.com

www.honeystinger.com

www.backcountry.com

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PHYSICAL PREPARATION Trekking to Everest Base Camp is strenuous and conditioning is necessary in order to have a successful journey. Pure cardiovascular fitness is simply not enough. You will need to ascend several thousand feet of elevation each day while carrying a daypack on your back. Conditioning your body will help you enjoy your climb as well as increase your chance for success on our journey to base camp.

Be sure to include at least one recovery day per week and listen to your body. If you have specific concerns about

training, be sure to consult your physician and/or a personal trainer to help you develop a physical fitness plan that will be safe for you. Take the final week to taper down and gradually reduce intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the challenge.

Prioritize your training ³³ Trekking conditioning ³³ Strength training ³³ Cardiovascular training ³³ Flexibility training

Most people will need to train for 3-4 months specifically to trek to Everest Base Camp. During your training you should progressively ramp up your times, distances and elevation gains. Increase your training a little each week to safely and effectively build your body conditioning. Trying to rush conditioning will only increase the risk of a training injury.

Trekking conditioning

³³ Hike outdoors, starting without a pack. ³³ Begin hiking mellow terrain for moderate distances. Listen to your body and push yourself moderately! ³³ Gradually increase the steepness and duration of your hikes as well as your pack weight until you are comfortable

carrying a 25-pound pack, or what you plan to carry in your daypack. ³³ If you live where hiking trails are not available, use stairs to train or an inclined treadmill or Stairmaster. ³³ A reasonable goal would be to ascend 3000’ in 3 hours.

Strength training

³³ Training with free weights, bands, body weight exercises or gym machines will help you build your overall strength and

muscle endurance. ³³ In the beginning, focus on building a foundation for harder workouts. ³³ Focus on the core: abdominals, lower and upper back, shoulders, and legs. ³³ Always focus on good form to prevent injury or strain. ³³ Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively.

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³³ Strength training your legs will help you ascend and descend through scree and dirt trails. ³³ Light weights/good form, 2 sets of each exercise for 8-10 repetitions. ³³ As you continue training, gradually increase weight and decrease reps. ³³ Overall, this will help you feel comfortable day after day and recover each night after long days of trekking.

Cardiovascular training

³³ Aerobic training 3 or more days a week: running, walking on treadmill, stair stepping, jogging, biking, elliptical machine,

etc. ³³ Start every other day for 20-30 minutes per workout. ³³ Gradually increase your distance and time. ³³ Be sure to warm up (5-10 minutes) before working out. ³³ Cool down, stretching the muscles you use most in your activity.

Flexibility training

³³ Be sure to include 5-10 minutes of targeted stretching after each workout. ³³ If you have areas of concern, add emphasis to make sure you have a normal range of motion in your joints. ³³ This will become even more important as you add weight and distance to your training.

Physical Training Resources

www.BodyResults.com www.YouTube.com: search “strength training core exercises” or “stretching routines” www.alpineinstitute.com/articles/physical-conditioning-for-mountaineering-expeditions/

Putting it all together

Basically, a month before your trek you should be comfortable working out and hiking with a day-pack for consecutive days.

This is referred to as back-to-back training. This should also involve using your gear, hiking boots, socks, clothes, backpack, so your gear is comfortable, tested, broken-in and ready for your trek. The better fitness and overall shape you are in the more comfortable you will be. You will be mentally confident and better prepared to achieve your goal.

As always, please consult our staff if you have any questions or concerns.

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COMMONLY ASKED QUESTIONS What is included in the cost of the trip?

WWTrek provides all in-country transportation, hotel accommodations as double occupancy rooms, meals, porters, guides, drivers, park fees, and permits applicable to the scheduled itinerary of the trip. See your individual itinerary for details.

What is NOT included in the cost of the trip?

Expenses you are responsible for are: international round-trip airfare, Nepal entry visa. (30 day visa for $40.00), passport photos (2), any travel expenses outside the listed itinerary, bottled or alcoholic beverages, excess baggage fees, personal gear, international vaccinations, optional single room supplement, tips and gratuities, additional porter service, lodge services, communication expenses, and charges incurred as a result of delays beyond the control of WWTrek.

What size group will I be trekking with?

Our WWTrek Best Adventures vary from 8 - 24 guests..

How heavy will my pack be?

Your daypack will be as heavy as you choose. The day-pack will contain the items you need to carry for the day: rain gear, camera, snacks, sun block, and layers for cold or changing conditions.

A Sherpa porter will carry a duffel bag with your personal gear. This should be a waterproof duffel bag no more than 30 kilograms in weight with the items you need at camp and for changes in altitude. The duffel will not be available during the day between villages.

The flight from Kathmandu to Lukla limits your duffel bag weight to 30 pounds plus your daypack.

We recommend carrying on your heavier items and wearing your heavier clothing during this flight to comply with the 15 kilogram bag maximum.

How much hiking will we do each day?

Hiking times are usually 5 or more hours per day but can vary depending on conditions. We take our time and enjoy the culture and fantastic scenery. We allow plenty of time for taking photos. This also helps with acclimatization. We usually arrive at our night’s village by early afternoon so guests have time to clean up, relax, write in journals, check out the village or drink some tea.

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What will the WWTrek staff be like?

Your trek will be led by the western guide, alongside Geljen Sherpa, our Nepalese Operations Manager. Geljen will coordinate the Nepal operations of the staff and group during your entire trip. We will have local Nepalese, English speaking professional guides along with us. On our trek we will use all local Nepalese Sherpas and porters to carry duffels and equipment and help us with our daily activities. We may also employ additional local staff, such as yak teams and yak drivers, to assist us with our gear and any other local logistics.

What is the protocol for taking pictures in Nepal?

In an effort to be polite and not offend the local people, it is considered a common courtesy to ask before taking a picture. Be particularly sensitive when photographing religious ceremonies or older people.

What are the toilets like?

Throughout our trek, we will have access to western style toilets. When western style toilets are not available, we will use the rustic squat style toilets. Bring a small roll of toilet paper along with hand sanitizer for your daypack.

Can I wash my clothes?

Yes. You will have the opportunity to leave your travel clothes at the hotel in Kathmandu to be washed while you are trekking.

During the trek, laundry service will also be available in some of the tea houses. Bring a small bottle of powdered detergent (preferably biodegradable) to wash socks and undergarments by hand. Remember, less is more!

How should I dress?

Nepalese are innately conservative in their attitudes toward clothing. Ungroomed travelers may find themselves treated with significantly less courtesy. The following hints apply especially in temples and monasteries. Generally, looking clean shows respect – and earns it.

For Men: Always wear a shirt in public and long trousers if possible (shorts are fine on well-used trekking trails).

For Women: Always wear a conservative top with pants or

a sari or skirt that hangs to the mid-calf level. Shoulders are usually covered, and vest-tops are considered risquĂŠ.

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Is Nepal safe?

Travel in Nepal is relatively safe. As always when traveling, it is a good practice to watch your gear carefully in lodges and on the trail. Don’t be too showy with expensive items and always lock your room and baggage.

The traffic in Kathmandu and other highly populated areas can be busy. Shouting and honking of horns is done primarily as a safety precaution rather than out of anger or hostility. Always be aware of pot holes or other unmarked hazards.

At night, it is a good practice to keep your headlamp in your pocket as power outages are frequent. The tea houses are equipped with solar power; however, it is always handy to have your own lighting if need be.

Can I smoke and/or drink alcohol?

Yes, but we do not recommend it while on the trek. Smoking and drinking slows down the acclimatization process. We want you to be successful on your trek. You will have the opportunity to celebrate your successful trek on our last night in Kathmandu.

What sort of documentation will I need?

You will need a passport valid for more than six months after your trip. Make two copies of your passport and leave one at home and bring the other with you to Nepal in case of an emergency. You will also need to purchase a $40 entry visa upon arrival at the airport. You will need two passport photos of the visa.

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What should I do if I plan to arrive early or depart late from Nepal?

If you plan to spend extra time in Nepal outside of your scheduled trip with WWTrek, please let us know. You will be responsible for your hotel before and/or after our scheduled itinerary. We can help make reservations for hotels and transportation as well as additional excursions during your extra days in Nepal.

Who will pick me up from the airport?

After you purchase your visa, collect your baggage, and clear customs, a WWTrek representative will be outside waiting for you! Please look for the WWTrek logo signboard or your name when you exit customs.

How do I handle specific needs or requests I have for my trip?

There are many options for additional service and special needs accommodations. Please feel free to ask us any questions you may have or let us know what we can do for you. We want to make sure you are comfortable throughout your trek. The WWTrek team is here to help you in any way we can!

Look for the WWTrek logo when you exit customs.

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SUGGESTED READING Guidebooks Lonely Planet Nepal, 2012

Fascinating history and background along with all the latest travel info.

Rough Guide to Nepal, 2012

The most readable guides, full of expert travel advice.

Everest: A Trekker’s Guide: Routes in Nepal & Tibet -- Cicerone 2012 The best of the many Himalayas trekking guides, in a compact easy-to-pack format.

Stories and Customs of the Sherpas: As told by Ngawang Tenzin Zangbu, Abbot of Tengboche

Monastery, edited by Frances Klatzel; Mera Publications and the Sherpa Cultural Center, March 2000

Maps Nepal Travel Map -- Periplus 2012

Country map with area plans of trekking areas and city maps of Kathmandu and Pokhara.

Everest Base Camp -- National Geographic 2011

Weatherproof and tear-proof, NG maps also have amazingly clear cartography.

Napalese Fiction Buddha’s Orphans by Samrat Upadhyay

The first Nepalese author translated into English, this historical fiction uses the backdrop of Nepal’s political upheavals.

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Climbing Books Into Thin Air by John Krakauer

This bestseller is a non-fiction personal account of the 1996 Mt. Everest disaster.

The Climb: Tragic Ambitions on Everest by Anatoli Boukreev

This is an account by Russian mountaineer Anatoli Boukreev of the 1996 Everest Disaster.

Short Stories Arresting God in Kathmandu by Samrat Upadhyay

From the foremost voice in Nepalese fiction, these stories illustrate politically and spiritually changing modern Nepal.

Travel Memoirs The Snow Leopard by Peter Matthiessen

The great Matthiessen’s meditation on nature and Buddhism while on an extended trek in the Himalayas.

A Glimpse of Eternal Snows: A Journey of Love & Loss in the Himalayas by Jane Wilson-Howarth Autobiographical story of an English doctor who returns to Nepal after the birth of her son.

The Two Year Mountain: A Nepal Journey by Phil Deutschle

Adventure account by a former Peace Corps volunteer in a tiny Nepalese village, who sets off on a solo expedition of a 20,000 foot peak.

Mystery In the Land of No Right Angles by Daphne Beal

Suspense novel set in Kathmandu features an American backpacker and his fascination with a beautiful but troubled Nepalese woman.

Thanks to our friends at Traveler’s Bookcase for putting this exclusive list together for us!

Contact Traveler’s Bookcase with any literature queries at: Natalie Compagno / Greg Freitas

8375 West Third Street, Los Angeles, Ca. 90048 | (323) 655-0575 – www.travelersbookcase.com WWTREK.COM

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I TREK along serenely, with my eyes; my shoes rage, forgetting everything.

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A NOTE FROM OUR MEDICAL ADVISOR Excited for your adventure with WWTrek? Of course you are! To help you make the most of it, I am providing some basic health information, including tips on maintaining wellness. Above all, you should ensure that you are capable of performing the physical activity planned for your trip; if you have chronic medical conditions such as asthma, diabetes, hypertension, or cardiovascular disease, clearance for participation by your doctor is a must. As you look over the list below, you’ll see a number of recommended medications and vaccinations. While most are relatively simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic. Unsure where to go? The American Society of Tropical Medicine and Hygiene provides an online list of private physicians and clinics who offer pre-travel consultative services. Alternatively, you can search the Centers for Disease Control and Prevention website for clinics in your area that provide yellow fever vaccination.

Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel. I am happy to help.

Here’s to a safe and healthy voyage!

Phillip Levy, MD, MPH Associate Professor of Emergency Medicine, Wayne State University Medical Advisor, World Wide Trekking

plevy@med.wayne.edu

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Staying Healthy

While Dean and his team of guides will be equipped to handle medical emergencies, the old adage “an ounce of prevention is worth a pound of cure” always rings true. With that in mind, the following is a list of tips to stay healthy as well as a list of recommended prophylaxis (preventative medicines).

Minimizing your Exposure to Potential Illness ³³ Avoid eating potentially contaminated foods. ³³ Don’t buy food from street vendors! ³³ Approach salads with caution, especially if at a “locals” restaurant. ³³ Stay away from pre-peeled or sliced fruit – try to eat only those fruits with a “natural” wrapper. ³³ Avoid consumption of potentially contaminated water. ³³ Use bottled water to brush your teeth. ³³ Don’t drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice. ³³ Don’t swish or swallow shower water. ³³ Let your trip leader know immediately if you experience any concerning symptoms, especially fever or headache!

We Recommend You Bring: ³³ Ciprofloxin (Cipro)

³³ Azithromycin (Z-Pack) ³³ Immodium AD anti-diarrheal ³³ Throat Lozenges ³³ Diamox 250mg tablets

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Vaccines | Preventative Medicines We recommend you visit your local travel clinic to receive proper vaccinations for Nepal.

Remedies Condition

Medication(s)

Acute fever illness

Tylenol or Motrin

Allergic reaction

Benadryl, Zantac, Prednisone; consider Epi-pen if prone to anaphylaxis

Contusion, sprain, fracture

Motrin; consider Vicodin or Norco as well

Diarrhea

Immodium and Cipro

Dehydration

Oral rehydration salts, electrolyte drink tablets

Friction blister

Second Skin, Mole Skin

Insect bite

Benadryl and topical hydrocortisone

Rash

Topical hydrocortisone

Skin or soft tissue infection

Neosporin, Bactroban and Keflex

Sunburn

Aloe Vera

Upper respiratory illness

Zithromax; consider Albuterol inhaler if asthma prone

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JET LAG TIPS What is Jet Lag?

In simple terms, jet lag is a disruption of your body’s internal clock, or circadian rhythm. This clock sets your sleeping and waking times. It is complex and sensitive.

Common Jet Lag Symptoms ³³ Headache

³³ Disorientation ³³ Anxiety ³³ Exhaustion ³³ Indigestion ³³ Dehydration ³³ Impaired Coordination

None of these are much fun, especially while traveling and trying to get the most out of your adventure. Without taking steps to avoid jet lag, your body will adjust to time zone changes at a rate of 1 hour per day. That means if you flew across seven time zones, it would take seven days to be rid of your jet lag symptoms.

The best way to avoid jet lag is to be proactive when you prepare to depart, travel, and arrive in a far away place. Even if you are not crossing time zones while you travel, by following these simple tips you will arrive at your destination rested and ready for adventure!

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Before You Leave Home ³³ Get

plenty of sleep: NASA found that getting as much rest as possible beginning two days before your trip can

significantly reduce jet lag symptoms.

³³ Reduce

your stress: Plan ahead and prepare for your trip so you’re not running around stressed out and getting

ready at the last minute.

³³ Exercise: Get regular exercise and keep up that routine just before you travel. ³³ Hydrate: Drink plenty of water prior to your departure.

In flight

³³ Arrive early at the airport: Not rushing to make your flight will reduce stress.

³³ Change your watch: Begin to adjust to the new time zone and schedule by setting your watch to your destination’s

time, eat and sleep accordingly.

³³ Rest: Sleep as much as you can on the plane. ³³ Travel

Pillows: Use the pillow provided from the plane to support your lower back. Also bring an inflatable (packs

small) pillow that wraps around your neck to stabilize your head for better rest.

³³ Noise Canceling Headphones/foam earplugs: You can’t control the noise level around you. ³³ Wear comfortable clothing: Bring an extra warm layer so you can sleep better.

³³ Drink plenty of water: The humidity on an airplane is around 2-3%. That’s like being in the desert!

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³³ Stretch frequently: Aisle seats are best if you’ll be getting up to stretch often. ³³ Manage

Caffeine/Alcohol Intake: Both caffeine and alcohol dehydrate you and will slow down your circadian

rhythm, or internal clock.

³³ Don’t take sleeping pills: Sleeping pills cause you to sleep without any body movement. This reduces circulation and

increases the chance of blood clotting.

Arriving at your destination…Enjoy your trek! ³³ Eat: Try to eat on the new schedule.

³³ Drink: Continue to drink plenty of water.

³³ Sleep: Sleep on the new schedule. If you are flying eastbound you often arrive in the morning, making it harder to stay

up the entire day. Try to tough it out. If you sleep well on the plane you should be able to stay up until night time. If you

need a nap, limit it to 45 minutes. If you are flying westbound, most schedules will have you arriving later in the day, making it easier to stay up until night time and sleep the entire night.

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ALTITUDE ACCLIMATIZATION

Please note this section is meant to inform you of the possible altitude related illnesses you could experience while on your trek. It is extremely rare that any of our guests need medical attention, but please keep us informed as to how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals. We encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude trekking.

What is altitude sickness?

Altitude sickness, or Acute Mountain Sickness (AMS), is a condition that occurs when the body fails to adapt quickly to the reduced levels of oxygen at increased altitudes. Decreased levels of oxygen can affect individuals as low as 8,000 feet (especially if you live at or near sea level), but more serious symptoms do not usually occur until 12,000 feet or higher.

Altitude alone does not determine if someone will suffer from symptoms of AMS, rather the rate of ascension, degree of exertion, and hydration play a larger role in susceptibility. There are no specific individual factors (age, sex, or physical condition) that determine whether someone is more likely to suffer from AMS. At WWTrek, we have factored acclimatization time into our trekking schedule. Acclimatization is the process of letting your body naturally adapt to the altitude. It is done by gradually increasing altitude throughout the trek as a whole, while going up and down in altitude day to day. The pace and schedule allow enough time for the body to rest and adjust each night to the increased altitude. We recommend that our guests take Diamox to aid in acclimatization.

What are the symptoms of AMS?

Mild AMS

Moderate AMS

³³ Nausea and dizziness

not relieved by medication ³³ Nausea and vomiting ³³ Increased weakness and fatigue ³³ Shortness of breath ³³ Decreased coordination

³³ Headache

³³ Loss of appetite ³³ Fatigue

³³ Shortness of breath ³³ Rapid pulse

³³ Disturbed sleep

³³ A general feeling of malaise

³³ Severe headache that is

Severe AMS

³³ Gray or pale complexion

³³ Chest tightness or congestion ³³ Cough

³³ Coughing up blood or white,

watery, or frothy fluids ³³ Decreased mental status or confusion ³³ Cannot walk straight or walk at all ³³ Shortness of breathe at rest ³³ Fluid build up in the lungs ³³ Blue color to the skin (cyanosis)

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How serious can AMS be?

Acute mountain sickness can be life threatening if proper acclimatization is not allowed. If mild symptoms are not noted and treated accordingly, more serious conditions can occur. Symptoms will usually present themselves within 12 to 24 hours after arrival at altitude. The body will naturally adjust to the new levels of oxygen within one to three days for any given altitude.

High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective exchange

of oxygen in the blood stream. As oxygen in the blood stream decreases, the skin of the affected individual will experience cyanosis (bluish skin) and potentially, if untreated, impaired cerebral function or death. In such instances, the affected individual must immediately descend by at least 2,000 feet and pursue proper follow-up treatment.

High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage. Symptoms of HACE include:

headache, weakness, disorientation, loss of coordination, decreasing levels of consciousness, memory loss, hallucinations or psychotic behavior, and coma. Immediate evacuation to a medical facility is a must as this condition is rapidly fatal.

What will happen if I present symptoms of AMS?

WWTrek guides are experienced in identifying and treating altitude sickness. We will constantly monitor your well-being on the climb by watching you and speaking with you. It is important that you be open, and honest with your guide. If you do not feel well, do not say you feel fine or try to mask your symptoms. Only with accurate information can your guide best treat you.

In some cases, you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides, and if it does, you may continue your climb. Of course, there is always the chance that you will have to abandon your climb. In these situations, the guide will tell you to descend. It is not a request, but an order. Do not try to convince him or her with words, threats or money to continue your climb. The guide wants you to succeed on your climb, but will not jeopardize your health.

Respect the decision of the guide.

How can I help prevent AMS and properly acclimatize?

Before your trek, try to train in high altitude areas if possible. Prepare your body by staying well fed and hydrated before and throughout your trek. You should be drinking four to five liters of water daily. Avoid tobacco, alcohol and other depressants, especially sleeping pills, so respiratory drive during sleep is not altered.

During your trek, focus on your breathing, taking deep, slow, and deliberate breaths. Your guide will be reminding you to ascend slowly and without over exerting yourself.

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Is there any medicine to treat or prevent symptoms of AMS?

We encourage our guests to speak to their health care provider about Diamox (Acetazolamide). Diamox is an F.D.A. approved drug for the prevention and treatment of AMS. The medication acidifies the blood, which causes an increase in respiration, thus accelerating acclimatization. Diamox does not disguise symptoms of altitude sickness, it prevents them. Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and during rapid ascent to altitude results in fewer and/or less severe symptoms of acute mountain sickness (AMS). The medicine should be continued until you are below the altitude where symptoms became bothersome.

Side effects of Diamox include: tingling or numbness in the fingers, toes and face, taste alterations, excessive urination; and rarely, blurring of vision. These go away when the medicine is stopped. It is a personal choice of the trekker whether or not to take Diamox as a preventative measure against AMS. Bottled oxygen will be carried by the WWTrek team. Each oxygen canister can provide a continuous flow of oxygen for a maximum of four hours. It is used only in emergency situations. It is NOT used to assist clients who have not adequately acclimatized on their own to climb higher. The most immediate treatment for moderate and serious altitude sickness is descent. Therefore, oxygen is used strictly to treat a stricken trekker, when necessary and in conjunction with descent, with moderate and severe altitude sickness.

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Many of our World Wide Trekking guests find that their association with HOP is one of the highlights of their travel experience.

HUMAN OUTREACH PROJECT Part of our mission at WWTrek is to give back to the wonderful places we visit. The Human Outreach Project (HOP) is our way of giving back. HOP is a 501(c)(3) non-profit organization funded by private donations. HOP collects, transports, and distributes medical, dental, clothing and school supplies to areas in need on every WWTrek trip. We encourage our members to take part in HOP on their trip; however, participation is not a mandatory part of the itinerary.

Prior to your trip, HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure. If you would like to participate in the collecting of supplies to be donated, please contact our office for a list of appropriate items.

Human Outreach Project in Nepal

Nepal: HOP donates supplies to the Namche Dental Clinic, Himalayan Children’s Foundation, and to the education fund for

Ang Pasang Sherpa’s 3 surviving children. (Dean’s friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later.) We are currently building a new facility for the Himalayan Rescue Association and have installed solar panels in several schools and town centers in Juving and Khari Khola.

Human Outreach Project Worldwide

Student Leadership Program: WWTrek hosts special treks focusing on student leadership and service projects with collegeaged participants.

Tanzania Orphanage: Our largest project to date has been the construction of an orphanage in Africa. We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community!

Peru: HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical supplies, although money is most needed for these charities. We just installed two computer centers in Huaripampa and in Pashpa, Peru.

How to Help HOP

³³ Make a tax-deductible contribution to HOP at www.HumanOutreachProject.org. ³³ Join us on an adventure and experience the thrill of adventure travel and give back.

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Kilimanjaro Kids Community

Although we are still in the construction phase of the Kilimanjaro Kids Community (KKC), our 4 acre orphanage officially opened in May of 2012. The orphanage currently cares for 12 children. With the help of two “mamas” (social workers), a grounds-keeper, a cook, and a guard, the children are provided three meals a day, housing, and an education. It is the goal of HOP to impact the lives of these children in such a manner that they will become successful, contributing members of their communities. The next phase of the Kilimanjaro Kids Community will include adding a shelter for dairy cows, chicken coop, more garden capabilities to provide food, and the addition of a separate girls dorm. We still need a lot of funding to make this next phase a reality, so all donations are very much appreciated!

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HOP KILIMANJARO KIDS COMMUNITY

TANZANIA, AFRICA

Completed:

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I dream of TREKKING into my old age.

PRE-DEPARTURE CHECKLIST We are looking forward to trekking with you! If you have any questions regarding preparation for your trip or itinerary details, please contact me directly. I or someone from our WWTrek team would be happy to assist you.

¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨

Send the WWTrek office a copy of your flight itinerary. Email info@WWTrek.com.

Make two photocopies of your passport and other documents. Leave one with a contact person at home.

Have correct change for your Visa ($40 for 30 days) and 3 passport photos. Bring a pen.

Have all personal medications and prescriptions secure in your carry-on.

Carry your passport and items that you need to show at customs separate from your money.

Carry-on hard to replace items when you fly: boots, down jacket, rain gear, prescriptions, camera.

If you have items for the Human Outreach Project, bring them along as we will be distributing them on the trip.

(Please check with us about what you are bringing to make sure it is appropriate and useful.)

¨¨ If you have any questions about the trip please give me a call or send me an email. ¨¨ Two passport photos for National Park Trekking Permit.

Thank you for choosing World Wide Trekking!

Dean & WWTrek Team

PERSONAL CHECKLIST ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨

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IMPORTANT AND PERSONAL INFORMATION Name as on Passport: Passport Number: Emergency Contact: Travel agent contact info: Flight Information: Important Phone #’s:

Email Login and Password: Name as on Passport: Skype log in and password:

US Embassy:

Maharajgunj, Kathmandu, Nepal

Tel.: 977-1-400-7200 EMERGENCY Tel: 1-400-7266 or 1-400-7269 Fax: 977-1-400-7272

usembktm@state.gov

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World Wide Trekking

7938 South 3500 East Suite B-100 Cottonwood Heights, Utah 84121 Tel.: 801.230.9089

info@wwtrek.com

WWTrek.com

NOTES

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WWTREK TERMS AND CONDITIONS

Air Transportation: International Airfares are not included in program pricing. WWTrek does have travel agent recommendations that can help you with all of your pre-trek travel arrangements. Please ask us for a list of travel agents as well as your best flight route options and your preferred destination arrival flight.

Itineraries: Accommodations including lodging, domestic flights, trains, vehicles and sightseeing are subject to change at

anytime due to unforeseen circumstances or circumstances beyond World Wide Trekking’s control. Every effort will be made to operate itineraries as planned, but alterations may occur after final itinerary has been issued. We greatly appreciate your flexibility.

Special Requests: Special requests such as connecting or adjacent rooms, bedding requests or dietary needs should be advised at time of booking. We will make every effort to accommodate your special request.

Early Arrival: Many guests prefer to arrive before the scheduled itinerary. We can help make early arrival arrangements if necessary. Additional charges for early arrival transportation, lodging, meals and activities will apply.

Arrival & Check-in: We will suggest an exact flight arrival for many of our group trek destinations. Airport transportation will be provided. Many of our hotels allow check in to take place in the mid-afternoon. Should you wish to have a guaranteed room ready or early arrival arrangements, we will make every effort to accommodate your request. Please ask WWTrek for details and prices.

Rooms: All prices are quoted on double room occupancy. Single room supplements are available. Please ask WWTrek for details and prices.

Baggage: WWTrek provides handling of two pieces of luggage per person. Weight restrictions on some routes, internal /

domestic flights may apply. We can also arrange baggage storage during most trips. More detailed information will be in your trek welcome packet.

Photography during Trek: WWTrek reserves the right to take photographs during your travel to be used for promotional

purposes. Program members who prefer that their images not be used are asked to identify themselves at the beginning of their trip.

Cancellation: Trip Deposits are non-refundable. Cancellation 90 days prior to departure will be refunded in full. Cancellation 89 - 50 days prior to departure will be charged 50% of the price. Cancellation 49 days or less to time of departure will be charged 100% of the price. WWTrek recommends that you purchase a travel insurance policy to cover cancellation due to unforeseen circumstances. Please ask WWTrek if you have any questions.

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WORLD WIDE TREKKING LEADERS We are looking forward to our upcoming adventure. Please feel free to contact us at anytime if you have any questions or concerns regarding your trip.

DEAN CARDINALE

FOUNDER | LEAD GUIDE

Dean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project. Dean has climbed and led guided expeditions in North and Central America, Africa, Europe, South America and the Himalayas.

He is the US representative to the International Commission of Alpine Rescue (IKAR), an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort. Dean is currently working on a seven summits bid, summiting Mt Everest in 2005. Dean has taught people of all ages and professions, and is well known for his professional ethics and conduct evident in all of his pursuits. Dean has a longstanding record of leadership, program development, and community service.

Contact: DEAN Phone: 801.230.9089 Email: dean@wwtrek.com

GELJEN SHERPA

NEPAL OPERATIONS MANAGER

Geljen helps organize group treks, mountain climbs, and private tours for World Wide Trekking in Nepal and all of Asia. He has organized everything from Khumbu treks to expeditions to the top of the world. Geljen Sherpa is an Everest summiteer and understands the demands of hard work, perseverance, and community. Geljen has been instrumental in establishing contacts for Human Outreach Project (HOP), including family members of children in remote Himalayan villages. He is a HOP board member.

RAYMOND MASSAE

TANZANIA OPERATIONS MANAGER

Raymond is a professional educator and integral leader in our efforts in Africa. He has more than 15 years of experience in the African tourism industry and helps organize all of our logistics for group treks and safaris. He works to organize all local endeavors, oversee operational details, and mentor the African staff. Raymond is a member of the governing board of HOP and plays a critical role in guiding HOP community service. Raymond holds a degree in education and uses his expertise to help the Tanzanian people.

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ED CHAUNER

PROFFESIONAL WESTERN GUIDE

Ed has taught skiing at Snowbird for three decades and is the most requested private instructor at the resort. He is the only instructor who also serves on ski patrol. He is certified by American Avalanche Association and in Outdoor Emergency Care; he also is a Wilderness First Responder. Ed is an experienced leader who has traveled to over 40 countries, trekked in the Spanish Pyrenees, Austrian Alps, and Italian Dolomites, and summited Kilimanjaro multiple times.

PATRICK REDDISH

PROFESSIONAL WESTERN GUIDE

Patrick grew up in the foothills of the Wasatch Mountains. Skiing and climbing at an early age led the way to expeditions as both a climber and guide in Alaska, Greenland, the Alps, the Andes, the Himalayas, and Patagonia. His passion for travel and adventure led to a second career in filmmaking and photography. Patrick works as a heli-ski guide for Wasatch Powderbird Guides and guides many trips for World Wide Trekking.

MATT BIDDLE

PROFESSIONAL WESTERN GUIDE

Matt Biddle is a career outdoors-man who divides his year between the mountains and rivers of the American Southwest. For more than 20 years, Matt has made his living as a professional whitewater and ski guide. During the summer, Matt and his wife live in Colorado and Matt focuses his guiding efforts on the Colorado River through the Grand Canyon. In the winter months, Matt migrates to higher ground and can be found guiding helicopter skiing and ski patrolling in the Wasatch Mountains in and around Little Cottonwood Canyon Utah. Matt’s desire to share the earth’s most beautiful places coupled with a natural knack for guiding and helping others has made him a perfect fit with World Wide Trekking and the Human Outreach Project.

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www.WWTrek.com | info@wwtrek.com | 801.943.0264