Instructions

USEFUL TIPS

1. Avoid drinking water at all cost unless it is bottled water from a reputed company.
2. Food-wise anything that is boiled, cooked or fried is a safer bet than anything cold or raw. So avoid cold salads, raw vegetables, drinks with ice etc.
3. Carry a mosquito/insect repellent wherever you go to avoid diseases like malaria or simply even the itchy discomfort.
4. Always carry a kit of the basic emergency medicines you might need for diarrhoea, fever etc. Also, keep on your personal band-aids and an antiseptic ointment.
5. Use sunscreen all the time to prevent sunburn. Try and wear a hat if you're going to be in the sun.
6. Initially, at least, avoid excessive alcohol and strenuous activity to stave off heat stroke.
7. Ensure you are physically and mentally fit to perform the journey as the Yatra involves trekking at an altitude of 1,4000ft. Get yourself medically examined and certified fit for the journey.
8. At least a month before the Yatra, it is advisable to start preparatory exercises: Even a brisk walk of about 4 to 5 km per day would be beneficial. Breathing exercises like Pranayama would help combat the lack of sufficient oxygen at high altitudes.
9. Do carry heavy woollens, including thermal body warmers, wind cheaters, raincoats, sleeping bags, blankets, water-proof shoes with sufficient grips, small water proof tents, torch with sufficient batteries and walking sticks.
10. Keep a slip with your Name, Address and the name of accompanying yatri in your pocket.
11. Women are advised to avoid sarees and opt for salwar kameez or trousers.
12. Carry water and dry eatables. Ration and firewood quota is available en route and can be purchased.
13. All medical facilities during Yatra are free. It is advisable to carry your own personal medical kit and First aid box.
14. Hire only a registered ponywalla or porter. Don't walk far away from ponies carrying luggage.
15. Move slowly and steadily, as this is an arduous pilgrimage and maintain discipline.
16. Don't relax at places where warning signs are fixed. Don't attempt short cuts on the route. Please carry an oxygen kit.

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   Start an exercise program. If you don't exercise regularly, start. Aerobic fitness is a key factor of a comfortable trekking experience; if your body is used to physical exertion, you will be less likely to suffer from exhaustion or injury. As many as six months before your   trek (depending on your level of physical fitness), aim to start a program of regular physical activity for an hour per day, five days per week.

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    2

   Focus on endurance. Trekking in the Himalayas can require long days of sustained movement. Once or twice per week, try a longer workout to prepare your body for longer distances. If you need guidance, research and follow training programs for 10K or longer races.

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   Use your backpack. Because treks in the Himalayas generally involve wearing a backpack filled with gear, be sure to take yours for a test run. Fill it with a representative load and head to local trails. The added weight can make a significant difference in your physical performance and conditioning. If you are not able to hike with a full load, start with a more manageable weight and build up to the expected weight of your expedition pack.
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   Don't forget strength training. In addition to your aerobic conditioning, use strength training exercises to tone your muscles before your trek in the Himalayas.
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   Hike on hills. Trekking in the Himalayas will include many steep ascents and descents, so prepare your body accordingly. At least once or twice per week, make a point to include hills in your daily workout. Alternate between steep hills and gradual inclines. If you can, carry your backpack during these workouts for additional physical conditioning.

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   Climb high. Himalayan treks often include forays into high altitudes, which can affect the body in dramatic ways. Plan several weekend trips to an area of high elevation to get an idea of how your body will react.
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    7

   Break in your hiking boots. Aim to wear your hiking boots for at least 20 miles before setting out on a Himalayan trek. There is nothing that will ruin a trek faster than blisters    caused by too-new boots.

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    8

   Don't overtrain. The Himalayas are tough but you won't be climbing Everest and it is not necessary to overtrain. Aim to eat a healthy diet, get adequate sleep, and keep your body moving without exhaustion. Your goal should be to start your trek in the Himalayas  with a well-rested strong body.

   
   
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   General Instructions
   Trekking is a completely different world of activities when compared with our normal life. Uncertainties have to be faced with courage and determination. To face all these unlike problems, some important tips for a traveler on these adventurous yet demanding terrain’s are being described below:
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     A complete medical checkup prior to start trekking
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     Toning up of the body and acclimatization should be strictly observed.
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     Patients of asthma and diabetes should restrict their climb up to 3000 meters above sea level.
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     In case of any severe sickness, provide first aid and then make arrangements to bring the patient to lower ea and to hospital.
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     Protect the body from changing weathers.
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     Use well fitting comfortable walking shoes.
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     Collect maximum information about the trek.
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     Keep all the equipment and food stuff in order.
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     Camp site should be preferably near the source of drinking water.
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     Do not camp under trees.
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     Pitch the tent on an inclined surface and dig a small trench around.
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     Set off for trek early in the morning, fording a stream will be easier at that time.
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     After finishing cooking or after packing up the kitchen, extinguish fire completely, especially while camping in forests.
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     Clean the camp site before setting off and dispose off wastes and litter to protect the natural beauty of the area.
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     Check the first aid kit before starting off.
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     Keep a handsome amount of medicines to be distributed in local people.
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     Appoint a tour leader of group.
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     Equipment’s For TrekkingTo get the best out of any taking expedition one must be prepared to better the elements of nature. So best equipment’s available have to be bought. Agreed that it might be expensive but it is worth while for it will last long.
     
     The following list only mentions the essential elements. You have to prepare a list of clothes and small personal articles you will need during the trek.

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       A small backpack. About 40 l. A good-sized, waterproof, nylon, rucksack is a must. An internal frame system is required. This is good to the shoulders. Make sure that all the buckles are of the ‘quick release’ type. But remember that no rucksack is totally waterproof so make sure that you line it with of polythene bag . It will contain all what you need during a trekking day and carried by you.
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       A kit-bag with padlock or a big backpack. It will contain the 12 kg personal belongings, which will be carried by porters. We advise you to protect the inside of the kit-bag with a plastic bag.
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       A a good sleeping bag. Avoid a nightmare by choosing a sleeping bag carefully. There might be snow on the trek. There might be stones under your tent, so sleeping bag becomes an item of survival used Holofil bags to retain the trapped body heat in the loft even when wet. Avoid zippered bags. Try a slide-bag. It is good and warm even in temperature of 0 to 5 C. Do not forget to spread a mat under your bag.
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       A a walking stick optional.
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       A frontal lamp or an electric torch.
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       A foam mattress is provided, but if you have a self-inflating mattress, we advise you to bring it.
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       Hiking shoes.
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       Socks, stockings and Gloves that are 20 percent acrylic and the rest wool. Hundred percent wool often shrinks if wet.
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       Also wear a pair of cotton socks under woolen socks. This allows perspiration to be soaked up by the first layer thus avoiding ‘matting’ of the socks.
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       A sweater.
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       A fleece jacket.
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       A a waterproof jacket preferably Gore-Tex.
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       Good trousers.
       Waterproof trousers preferably Gore-Tex.
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       Many layers of clothing. The more layers you have, the more air you trap. Air, as you know, is a bad conductor of heat and retains body warmth.
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       Woolen gloves and cap.
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       Sunglasses (preferably ones that block ultra violet rays).
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       Sun cream.
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       A water bottle.
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       A Whistle and Cord.
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       A Swiss army Knife.
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