How to Prepare for High-Altitude Trekking in Nepal

Preparing for a Himalayan trek is as much mental as it is physical. Over our years of leading premium itineraries, we have found that high altitude readiness depends heavily on gradual pacing and proper hydration. Build cardiovascular fitness for at least 8 weeks before departure, prioritize acclimatization days at 3,000m and 4,000m, and watch for early symptoms of acute mountain sickness such as headache, nausea, and disrupted sleep. Ascending no more than 300-500m in sleeping altitude per day above 3,000m is the single most effective way to prevent AMS.