Harvard Alumni Association by World Wide Trekking

www.WWTrek.com www.HumanOutreachProject.org

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.

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 with the communities of 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.

Travel with us and youâ&#x20AC;&#x2122;ll see why our guests become our friends and our friends keep coming back.

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

EVEREST Signature Treks.

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 Travelerâ&#x20AC;&#x2122;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 youâ&#x20AC;&#x2122;ve always dreamed of. Thanks!

TABLE OF CONTENTS YOUR EVEREST EXPERIENCE 7-32

TRIP OVERVIEW 8

DAY TO DAY BRIEF 9

DAILY ITINERARY 10-21

ACCOMMODATIONS AND TRANSPORTATION 22

COMMUNICATION 23 FOOD 24-25

AREA FACTS 26-32

PREPARING FOR EVEREST 33-53

TRAVEL ARRANGEMENTS 34

INSURANCE 35

MONEY TIPS 35-38

GEAR 39-41

PHYSICAL PREPARATION 42-43

COMMONLY ASKED QUESTIONS 44-46

SUGGESTED READING 47-48

MEDICAL AND HEALTH 49

A QUICK NOTE FROM OUR MEDICAL ADVISOR 50-52

JET LAG TIPS 53-54

ALTITUDE ACCLIMATIZATION 55-57

NOTES 58-63

PRE DEPARTURE CHECKLIST 59

IMPORTANT AND PERSONAL INFORMATION 60

NOTES 61-63 OUR TEAM 64-65

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TREK: An adventurous journey, especially one on foot.

TRIP OVERVIEW

The View from Kala Patthar 18,300â&#x20AC;&#x2122;

Everest Trekking 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 Trek

Oct 25th:

Arrive Kathmandu, Nepal; welcome reception & dinner.

Oct 26th:

Kathmandu cultural tour / gear check & briefing.

Oct 27th:

Private helicopter to Phakding; trek to Monjo.

Oct 28th:

Monjo – Namche Bazaar

Oct 29th:

Namche Bazaar acclimatization day

Oct 30th:

Namche – Tengboche Monastery – Deboche

Oct 31st:

Deboche - Pangboche

Nov 1st:

Pangboche - Pheriche

Nov 2nd:

Pheriche: acclimatization day

Nov 3rd:

Pheriche – Lobuche

Nov 4th:

Lobuche – Gorak Shep (optional Kala Patthar trek)

Nov 5th:

Gorak Shep – EVEREST BASE CAMP: 17,688’ – Lobuche

Nov 6th:

Lobuche – Pangboche

Nov 7th:

Pangboche – Namche Bazaar

Nov 8th:

Namche Bazaar – Monjo

Nov 9th:

Monjo – Lukla

Nov 10th:

Private flight: Lukla – Kathmandu; celebration dinner

Nov 11th:

International departures

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DAILY ITINERARY Day 1: Arrive in Kathmandu, Nepal After you arrive in Nepal, you will purchase your visa and clear customs. We will meet you at the airport and bring you to the Yak and Yeti Hotel. After you get settled, a guided walking tour of Durbar Square (UNESCO World Heritage Site) will begin in the afternoon. Kathmandu is an ancient city, dating back to 100 BC. As Nepal’s capital, it is a hub for travelers of all sorts. With a population of 700,000 people, it is the center of urban development in Nepal. We will have an orientation and gear check in the Regency Room at the hotel, which was a part of the former royal palace. That evening we will hold a six-course Nepalese group dinner with folk music and dancing. 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) and Bagmati River (UNESCO World Heritage Site). 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: 8,613’ MONJO: 9,372’ ASCENT ▲: 759’

Day 3: Kathmandu – fly to Phakding – Monjo Rising early, we will find a boxed breakfast prepared for us. We will then take a 50-minute private helicopter flight to Phakding. As we fly from Kathmandu, our landscape will transform into a bright and colorful scene in clear mountain air. Upon landing, we will begin our trek from

DESCENT ▼: 200’

Phakding to Monjo, and enjoy listening to the sounds of the roaring

TIME: 3 HOURS

glacier water of the Dudh Kosi River (River of Milk). In Monjo, we will

DISTANCE: 5 MILES

officially enter Sagarmatha (Everest) National Park, a UNESCO World Heritage site.

WWTREK OVERALL STATS

Trekking: We will trek at a slow pace, allowing us to enjoy the journey and give us the best chance for success.

KATHMANDU TO PHAKDING: 89 MILES 50-MINUTE FLIGHT BY HELICOPTER PHAKDING TO BASE CAMP: 34 MILES BASE CAMP TO LUKLA: 38.6 MILES LUKLA TO KATHMANDU: 85 MILES 30-MINUTE FLIGHT BY PLANE

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Day 4: Monjo to Namche Bazaar Today we will 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. In the afternoon we enter Namche Bazaar, where the views are as astonishing as the people. Namche, the gateway village to the

WWTREK STATS MONJO: 9,372’ NAMCHE BAZAAR: 11,500’ ASCENT ▲: 2,128’

Himalayas, is a mixture of Tibetan traders, tourists from around the world,

DESCENT ▼: 330’

expedition climbers, proud Sherpas, monks, Nepalese civil servants, colorful

TIME: 4 HOURS

costumes and yaks. We will spend the night in Namche, as well as spend an

DISTANCE: 4.5 MILES

extra partial day to acclimate for our journey up the Khumbu Valley.

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Day 5: Namche Acclimatization Day Today we will spend time exploring Namche and the surrounding area in order to allow our bodies to adjust to the altitude. We will visit Namche Monastery, followed by a walking tour around Namche Loop, led by retired mountain guide Lhakpa Sherpa. We will also visit the Sherpa and Cultural Museum. You will have time to relax and take advantage of the laundry service available at our teahouse. We spend our second night at the Namche Hotel.

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 to Tengboche Monastery to Deboche 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.

WWTREK STATS NAMCHE: 11,500’ DEBBOCHE: 12,532’ ASCENT ▲: 1,275’ DESCENT ▼: 795’ TIME: 6 HOURS

We will attend a call to prayer at the Monastery in the afternoon, then walk 15 minutes down to Deboche Teahouse for the night.

DISTANCE: 6.5 MILES

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 twenty five students.

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WWTREK STATS DEBOCHE: 12,532’ PANGBOCHE: 12,969’

ASCENT ▲: 437’

Day 7: Deboche to Pangboche Our trek continues to climb as we head to the altitude of 12,969’, 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

DESCENT ▼: 160’

Khumbu Valley. We will visit the Pangboche Monastery, the llama there will

TIME: 3.5 HOURS

give a special private blessing to our group.

DISTANCE: 4 MILES

WWTREK STATS PANGBOCHE: 12,969’ PHERICHE: 13,993’

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.

ASCENT ▲: 1024’

We will spend two nights in a guest house in the middle of the village,

DESCENT ▼: 100’

allowing our bodies adjust to the high altitude and thin air.

TIME: 3 HOURS DISTANCE: 2.7 MILES

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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’

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

DESCENT ▼: 0’

mountains surrounding us in all directions. In the early afternoon, we will

TIME: 5 HOURS

climb up past the chortens (monuments) that have been constructed for

DISTANCE: 6 MILES

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.

*Note: We have additional weather days built into this itinerary, and we will trek at a slow, enjoyable pace to give our group the best chance for success.

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WWTREK STATS LOBUCHE: 16,203’ GORAK SHEP: 16,942’ ASCENT ▲: 825’

Day 11: Lobuche to Gorak Shep Our days will be more measured and slow due to the thin air and the ice and rubble of the massive Khumbu Glacier. Also slowing our pace, the breathtaking mountains will provide many opportunities for photos along they way. We arrive in Gorak Shep (16,800’); this old seasonal yak grazing

DESCENT ▼: 0’

area has become the last outpost before Everest Base Camp. We will have

TIME: 4 HOURS

lunch and take a group photo with an Everest view. You will have the option

DISTANCE: 3.5 MILES

to climb Kala Patthar (18,514’). We will spend the night at a teahouse in Gorak Shep.

Kala Patthar Climb (Optional) WWTREK STATS GORAK SHEP: 16,942’ KALA PATTHAR: 18,514’ ASCENT ▲: 1,572’ DESCENT ▼: 1,572’ TIME: 4 HOURS ROUND-TRIP DISTANCE: 4.5 MILES

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WWTREK STATS GORAK SHEP: 17,028’ BASE CAMP: 17,688’ ASCENT ▲: 660’

Day 12: Gorak Shep to EBC to Lobuche Today will get an early start and make our way to Everest Base Camp. We will see the Harvard flag flying high in the dining area created just for us. We will have lunch and tea prepared for us, followed by a group Puja ceremony. After we take in our views and snap a few photos, we will

DESCENT ▼: 660’

descend back to Gorak Shep and continue down to Lobuche, where we

TIME: 6 HOURS (3▲ 3▼)

will spend the night.

DISTANCE: 2.5 MILES

Everest Base Camp! 17,688’ WWTREK STATS GORAK SHEP: 16,942’ LOBUCHE: 16,203’ ASCENT ▲: 150’ DESCENT ▼: 688’ TIME: 4 HOURS DISTANCE: 2.75 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. We will arrive at Lukla and spend the night at Yeti

EBC RETURN STATS LOBUCHE: 16,203’’ LUKLA: 9,372’

Mountain Home. The following day we will catch an early flight from Lukla

ASCENT ▲: 1,801’

back to Kathmandu.

DESCENT ▼: 9,360’ TIME: 23.5 HOURS | 4 DAYS DISTANCE: 27.5 MILES

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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 Kathmandu, we will transfer to the luxurious Hyatt Regency. Guests will have the day free to enjoy hotel amenities. You can venture into Thamel for shopping, haircut, hot shave, or a foot massage, lunch in one of many excellent Kathmadu restuarants, and any last-minute shopping. In the evening we will have a celebration dinner and share stories of our wonderful adventure together!

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, spa services, 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. 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 from Kathmandu to Phakding will be in a private helicopter charter, and our flight from Lukla to Kathmandu will be in a 15-passenger Twin Otter Aircraft plane.

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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 leashes 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 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-to-computer (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 section. We bring in all of our own table condiments to pair with 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 as 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 three-faced pyramid style 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, fullservice 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 eight 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.

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Geology Present day Nepal was once an open body of water, the Tibetan plateau a beach. Sixty million years ago the IndoAustralian 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.

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 ten percent 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.

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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.”

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.

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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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.

Key Nepali Phrases Hello/Goodbye Goodbye! Yes No Thank you Excuse me / sorry What is your name? My name is… Do you speak How do you say …..? Good Morning! Welcome! Hello my friend! Good Bad Help! One Two Three Four Five Six Seven Eight Nine Ten

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

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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. 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. 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.

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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. 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 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 Barbara Wallack at Park City Travel. Park City Travel | Barbara Wallack | (800) 459-8071 pcutravel@aol.com | http://www.pcutravel.com

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

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EMERGENCIES We highly recommend the purchase of trip cancellation insurance to cover unexpected trip interruptions, cancellations, and lost baggage. An application for trip cancellation insurance will be provided by the HAA upon confirmation. As a service to all travelers, the HAA automatically provides basic emergency medical evacuation insurance . At the time of publication, this policy has the following schedule of benefits: $5,000 Accident/Sickness Medical Expense; $200,000 Emergency Medical Evacuation & Return of Remains; $3,000 Emergency Reunion; $5,000 Accidental Death and Dismemberment. Information on this plan will be provided with your final mailing. This insurance covers travelers for the HAA-sponsored program dates, but not for any extensions or independent travel plans. You will receive detailed information on this coverage approximately 30 days prior to your departure. Should you also purchase the Travel Insurance Select offered to you at confirmation, it will provide you with benefits which are additional to those stated above. This insurance is secondary to any insurance the traveler may already have.

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.

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. WWTREK.COM

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#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.

#3 DAY WALLET Take a small amount of money for your pocket and keep the rest of your valuables 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 credit cards 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.

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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.

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 and snacks or souvenirs.

Gratuities: Included 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.

Trekking Staff Gratuities: Included At the trail’s end, we will present the staff with tips 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 WWTREK.COM

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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 Our guests often ask us about gear. Gear selection is one of the most important steps when preparing for your trek. When it comes down to it, your gear can wind up either making or breaking your trip. This is a suggested gear list to help you pack for your Everest adventure. Feel free to tailor it to your specific needs while keeping in mind to pack light! There are many brands and types of clothing and gear. Usually higher quality leads to longer life of the item. Take note of items you will use again after this trip when buying new items. Things you will only use one time may be of a lower quality. Make sure your gear is comfortable and fits properly. Wearing new items before departure helps to proper break them in, which leads to a more comfortable experience.

Traveling ¨¨ Large duffel bag: this should be a poly water-resistant duffel. You should be able to pack all of your gear for the trek in one duffel bag

¨¨ Small duffel: bring an empty small duffel for storing clothing and items not necessary for your trek at the hotel in Kathmandu

¨¨ Daypack: 25-35 liter maximum, large enough to carry day use items such as 2 water bottles, camera, snacks, and extra clothing layers

¨¨ Travel locks: make sure you purchase TSA approved travel locks. Remember to lock your duffel bags on the trek and when you check them at the lodges. Store a key in your day-pack.

¨¨ Plastic trash bags and large zip lock bags: these come in handy for quick waterproofing, separating laundry, toiletries, and compartmentalizing your gear.

¨¨ Toiletry bag: include toilet paper, soap, travel towel, washcloth, toothbrush, wet wipes, hand sanitizer, a small amount of powdered laundry detergent (preferably biodegradable), etc.

¨¨ Electrical adapter: all in one travel adapter fit for any country. ¨¨ Chargers for mobile devices

Clothing ¨¨ Travel clothes: you will need street / casual clothes for air travel and while you are in Kathmandu. ¨¨ Lightweight long underwear: 2 pair, tops and bottoms. NO COTTON. Lightweight is preferable as it is more versatile. It can be worn single or doubled up if it is colder. Zip T-Neck allows more ventilation options. One pair should be lighter or white color for intense sunny days. Breathable is key.

¨¨ Light trekking pants: 2 pair. ¨¨ Synthetic pants / Soft shell pants ¨¨ Hard shell pants: waterproof rain pants, breathable. Any side zip length is fine as long as you can get them over your boots. WWTREK.COM

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¨¨ ¨¨ ¨¨ ¨¨

T-shirts / Poly wash and wear is better than cotton. Insulated down Jacket: medium to heavy weight. Synthetic / soft shell jacket: a full-zip version is easier to put on and offers better ventilation. Hard shell jacket with hood: waterproof, breathable shell with full zipper, underarm zips, and no insulation. This is an outer layer to protect against wind and rain.

¨¨ Swimsuit ¨¨ Umbrella / rain poncho: cheap rain poncho or small travel umbrella is nice to have.

Footwear ¨¨ ¨¨ ¨¨ ¨¨ ¨¨

Light trekking shoes / running shoes: 1 pair for casual wear or on lighter walking days. Hiking boots: 1 pair of sturdy, water repellent hiking boots. Boots should be well broken in before the trek. Hiking gaiters: keeps rocks out of shoes and boots dry in the event of precipitation. Wool or synthetic socks:6 pair of medium weight crew/hiking socks. You can wash and dry socks on rest days. Croc type sandals: these slip on style shoes give your feet a rest from your hiking boots and are convenient for wear in the tea houses. They can be worn with or without socks.

Headwear ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨

Headlamp: make sure to bring a spare bulb and batteries. Sun Hat Warm hat: a ski hat works well. Bandana / Buff: bring 2 for sun protection and face masks. Neck Gaiter or Balaclava Sun Glasses: 100% UV rated high quality for intense high altitude sun with good side protection.

Personal Equipment ¨¨ Sleeping Bag: make sure your sleeping bag is rated to at least -10F (-20F if you sleep cold), has a hood, and is of high-quality. (Down is lighter and less bulky but more expensive compared to synthetics.)

¨¨ ¨¨ ¨¨ ¨¨ ¨¨

Trekking poles: three-section adjustable trekking poles. Water Bottles: We recommend 2 wide-mouth bottles with minimum 1 Liter capacity per bottle. Travel sewing kit Hand / Foot Warmers: optional. Light weight entertainment: paperback book, Ereader, writing tab, playing cards, music player.

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First Aid: Drugs and Medications ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨

Small personal first aid kit: Band aids, Aspirin, Blister kit, tweezers, safety pins, pocket knife, gauze, scissors. Sunscreen: 2 small tubes of SPF 30+ sunscreen. Lipscreen: 2 sticks or tins with an SPF rating of 30+. Hand sanitizer Handi-wipes/wet wipes Insect repellent Cirprofloxin ( Cipro): 500 mg tablets for traveler’s diarrhea and urinary tract infections. Loperamide (Lomotil) or Immodium: for diarrhea. Acetazolamide (Diamox): 125 or 250 mg tablets for altitude sickness. Ibuprofen (Advil, Motrin): 200mg tablets for altitude headaches, sprains, aches, etc. Any personal medications. Contact us for questions about medications.

Our Favorite Gear Over the years we have experimented with a variety of different brands and we are happy to pass along our knowledge and expertise to you. Contact us and we will send you an interactive gear list that includes links to the best vendors and products.

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 3000ft. in three 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.

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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. 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? We provide all in-country transportation, hotel accommodations as double occupancy rooms, meals, porters, guides, drivers, park fees, gratuities, and permits applicable to the scheduled itinerary of the trip.

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, additional porter service, lodge services, communication expenses, and charges incurred as a result of delays beyond the control of WWTrek.

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 nightâ&#x20AC;&#x2122;s village by early afternoon so guests have time to clean up relax, write in journals, check out the village or just drink some tea.

What will the WWTrek staff be like? Your trek will be led by Dean Cardinale and WWTrek western guides, alongside Geljen Sherpa, our Nepalese Operations Manager, and local staff 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.

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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 risqué.

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; but it is always handy to have your own lighting if need be.

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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.

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 please let us know. 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, an HAA 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 logo signboard 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.

Nepalese 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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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

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

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, 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 ³³ Any personal medications (carry-on for flights)

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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 Contusion, sprain, fracture

Benadryl, Zantac, Prednisone; consider Epi-pen if prone to anaphylaxis Motrin; consider Vicodin or Norco as well

Diarrhea Dehydration

Immodium and Cipro Oral rehydration salts, electrolyte drink tablets

Friction blister Insect bite

Second Skin, Mole Skin Benadryl and topical hydrocortisone

Rash

Topical hydrocortisone

Skin or soft tissue infection Sunburn

Neosporin, Bactroban and Keflex Aloe Vera

Upper respiratory illness Urinary tract infection Vomiting Yeast vaginitis

Zithromax; consider Albuterol inhaler if asthma prone Macrobid or Cipro Zofran, Phenergan, Compazine, Reglan Diflucan

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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 pleasant, 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!

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

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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! 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

Severe AMS

³³ Headache

³³ Severe headache that is

³³ Gray or pale complexion

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 Chest tightness or congestion

³³ Loss of appetite ³³ Fatigue ³³ Shortness of breath ³³ Rapid pulse ³³ Disturbed sleep ³³ A general feeling of malaise

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 decrease 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 wellbeing 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 4-5 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 telling you “pole, pole” (“slowly, slowly”) throughout your climb, 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 alt itude 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 climber 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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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 us directly. We will be happy to assist you.

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Send our 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 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 & 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:

World Wide Trekking

Maharajgunj, Kathmandu, Nepal Tel.: 977-1-400-7200

7938 South 3500 East B-100 Cottonwood Heights, UT 84121

EMERGENCY Tel: 1-400-7266 or 1-400-7269

Tel: 801.943.0264

Fax: 977-1-400-7272

info@wwtrek.com

usembktm@state.gov

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NOTES

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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.

ED CHAUNER