Karishma Jayapaul was an assistant content manager at Indiahikes. A journalist by profession, she loves to write about real life experiences. Her love for fitness and writing made her join the Indiahikes content team. Baking is her first love, while in her free time she plays the piano.

We all know that Acute Mountain Sickness (AMS) cannot be entirely escaped on a high altitude trek. But can you reduce your chances of getting it by keeping fit?

On this week’s episode on Trek Talks with Vishnu Benne, our host Vishnu explains how keeping fit can help reduce the chances of being hit by AMS.

On my trek to Kuari Pass last month, I could see some trekkers struggling on the pass day. The ascent on this day was steep and covered quite a long distance. Later that day I learnt that they hadn’t been preparing for the trek. Some of them had stopped doing so just a month before the trek.

I wasn’t surprised that they began showing signs of AMS right from the day we reached the first campsite. They complained of headaches and felt nauseous. Could this be linked? Who knows!

Vishnu breaks down the importance of getting fit for a trek.

He tells you how getting fit doesn’t have to be complicated. Simply wear your running shoes and head outside. Running on the street or even the neighbourhood park will help you better acclimatize to the natural elements you will encounter on your trek.

If you want to get fit for your next trek then give this podcast a listen.

Stay tuned to our weekly podcast for more such information on high altitude trekking tips.

This week's podcast tries to answer an important question about Acute Mountain Sickness. Can being fit reduce the chances of getting AMS? Give it a listen.

Can Being Fit Reduce The Chances Of Getting AMS?

Kedarkantha Trek

Kuari Pass Trek

Surya Top

Ali Bedni Bugyal Trek

Pangarchulla Peak Trek

Ala-Kul Trek - Kyrgyzstan

Phulara Ridge Trek

Deoriatal Chandrashila Trek

Odisha Debrigarh Sanctuary Trek

Bijli Mahadev Trek

Har Ki Dun

Pin Bhaba Pass Trek

Gurez Valley Trek

Bali Pass Trek

Dayara Bugyal Trek

Valley of Flowers

Hampta Pass Trek

Goa Netravali Forest Trek

Sandakphu Phalut Trek

Brahmatal Trek

Bodpathri Trek

Buran Ghati Trek

Minchukallu Betta Weekend Trek

Rupin Pass

Narmada Backwaters Trek

Goechala Trek

Brammah Valley Trek

Pench Mowgli Trek

Tarsar Marsar Trek

Bhrigu Lake Trek

Channarayana Durga Weekend Trek 

Kashmir Great Lakes Trek 

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Kodaikanal Avocado Hill Trek

Kedartal Trek

Miyar Valley

Warwan Valley Trek

Beas Kund Trek

Nafran Valley Trek

Chandrakhani Pass Trek

Nag Tibba Weekend Trek

Tulian Lake Trek

Manali Kaisdhar Trek for Beginners

Pir Panjal Lakes Trek

Ranthan Kharak Trek

Everest Base Camp (Classic Route)

Georgia Atsunta Pass Trek

Chhattisgarh Jungle Trek

Khopra Ridge Trek

Mount Rinjani Trek

Mount Kilimanjaro Trek

Everest Base Camp via Gokyo Ri Trek

Dayara Bugyal Summer Camp

Youth Camp on Ali Bedni Bugyal

Trekking Summer Camp on Deoriatal Chandrashila

Kedarkantha Summer Camp Trek

Winter Trekking Camp for Children

Bananthimari Betta Trek

Chandranahan Lake Trek

Benog Tibba Trek

Vellore Amirthi Forest Trek

Chirbatiya Weekend Trek

Annapurna Base Camp Trek

Gidara Bugyal

Deoban Weekend

Gutirayan Peak Trek

Biligundlu Cauvery River Trek

Kanamo Peak Trek

Ghepan Lake

Roopkund Trek

Dafeybhir Pass Trek

Horagina Betta Trek

Kumara Parvatha Trek

Chadar Trek

Arshan Valley Trek

Makalidurga Trek

Halu Chilume Gange Trek

Kugti Pass Trek

Netravati Trek

Satpura Forest Trail

Karnala Fort Trek

Neelkanth Mahadev Lake Trek

Kudremukh Trek

Bekal Beach Trek

Bijli Mahadev To Naggar Trek

Harishchandragad Trek

Doodhpathri Trek

Triund Trek

Pin Parvati Pass

Channarayana Durga Trek

Bhimashankar Trek

Rajgad Trek

Rajmachi Trek

Satopanth Tal Trek

Sathuragiri Hill Trek

Sinhagad Fort Trek

Kalavantin Durg Trek

George Everest Peak Trek

Dzukou Valley and Japfu Peak Trek

Auden's Col

Please note that this is a special trek designed for stargazing enthusiasts. The trek fee is slightly more than the regular fee. Know more about the trek here. 

This is a trek specially designed for trekkers above 58 years. The itinerary is specially designed to be different from a regular trek. The trek fee is also Rs 3000 more than the regular fee (Please note this is only for Himalayan treks) Know more about the trek here.  

Please note that this is a special trek. The trek fee is Rs 5000 more than the regular fee. Know more about the trek here. 

Please note that the family treks are meant for families with a child/children under 14 years of age. If you do not fit this criteria, you can register for any of our regular groups. Read more about family treks here.

You are joining our waitlist. Here are a few guidelines that you should keep in mind:
1. Your chances of getting a confirmation are high, but not certain. 
2. You don't have to pay right now. You will receive a notification upon confirmation of your slot. You will have 24 hours to pay and confirm your booking.
3. We close the movement of WL 15-20 days before the start of the trek.

We are known for our pioneering safety practices in trekking. Microspikes, oximeters, and BP checks became standards thanks to us. In the mountains, emergencies don't care who you're with—everyone knows that when trouble hits, you look for the yellow tents of Indiahikes.

We are known for our safety

We are pioneers in trekking. Since 2007, we have brought out treks that have become India's most famous treks: Roopkund, Rupin Pass, Buran Ghati, Kedarkantha, Kashmir Great Lakes, Tarsar Marsar, Brahmatal, Phulara Ridge—the list goes on. In 2023 alone, we brought out five new treks in Indian trekking. We know treks better than anyone. This comes directly from the reason why Indiahikes was born: to bring out trek information and enable trekkers to trek on their own.

We are pioneers of treks in India

More than 30,000 people trek with us every year. We are the largest trekking organisation in India. 24% of our trekkers come back to trek with us every year. Over 4,000 students from the top educational institutions trek with us every year. Aside from this, families with children choose to trek with Indiahikes knowing that our treks are the safest. We have taken over 8000 children trekking so far, and the number continues to grow. 

We are India’s largest trekking organisation

We focus on designing transformative experiences. Our trek leaders conduct thought-provoking exercises that help you reflect and contemplate. This impact stays with you for a long time. Trekkers return feeling energised, more confident, or developing abilities to deal with difficulties. Many have changed careers, rethought their core values, become more humble, shown gratitude to others, or started a new fitness journey. 

Our treks are transformative

For us, sustainability is not just writing on the wall. Using eco-bags, our trekkers have cleared over 120 tonnes of litter from the mountains. We do not carry packaged foods; instead, we serve freshly made food. We do not light campfires; we carry coal to light angethis to keep you warm. Our bio-toilets not only keep our toilets odour-free but also enrich the soil. When you trek with us, you leave mountains better.

Sustainability is at the heart of our operations

5 Reasons Why Indiahikes

If you are unable to complete a trek, or if you love a trek, you can repeat it with us anytime. You don’t have to pay us for it. See our thoughts behind this here.

You’re guarded with our trek again philosophy

Our thrice-a-day oxi-metre checks keep altitude sickness at bay, never allowing you to reach a point where you need evacuation.

Daily 3-time health checks keep you safe at any altitude

With around 30% of our trekkers being women, all women, including those travelling solo are comfortable to join any of our groups.

Join any group, they are all women-friendly groups 

Our kitchen teams understand your needs as a vegan (or a Jain). We will take special care of your food, even in the remote Himalayas. 

We have specially designed bio toilets to ensure you have no sight or smell in toilets, at the same time making sure the toilets cause no harm to the fragile ecosystem we trek in.

Be comfortable and sustainable with bio toilets

We’ll admit it. Our love for food surpasses our love for minimalism. Expect freshly cooked, multi-cuisine food at all camps, designed to meet your nutritional requirements and keep your taste buds happy!

India's Best Ridge Trek, Where The Mountains Walk With you

We have an expert team of Trek Advisors to help you choose the right trek. So if you have questions like, "Can I do this trek?" or "Who else is trekking?", please get in touch.

TREK DIFFICULTY

TREK DURATION

HIGHEST ALTITUDE

SUITABLE FOR

QUICK INFORMATION ON PHULARA RIDGE TREK

To begin with, ridge treks are extremely uncommon in our country. There is hardly a handful. In exploring the Phulara Ridge trek in April 2018, we discovered a ridge trek that is looking to be one of the best!

Now, a ridge is a place where two sides of the mountain meet. So the walk on a ridge is almost like one on a knife-edge, where there are just flanks of the mountain sloping down from either side of you. There are small ridge sections on a few Himalayan treks. However, to have an entire day’s trek on a ridge is unparalleled.

If you have done a summit climb, you would know that you stand at the highest point for perhaps 20-30 minutes. This is from where you get great views of the mountains around. On this trek though, you’re at a high point of 12,000 ft for a day’s worth of trek(4-5 hours!).

The 250-degree panorama of snow-capped mountains stays with you throughout! It almost gives you the feeling that these mountains are trekking along with you, as you traverse the ridge that curves its way into the landscape. Below you, the ground sweeps down on either side – one into a meadow, one into a valley. This is what makes Phulara Ridge a unique experience.

For trekkers who love photos more than words, we have the perfect gift for you! Explore the beauty of this trek through a photo story; click here :) 

It felt as though the mountains were trekking alongside us

As we sat on the summit and took our time to sink in what we had done - most of us were close to tears!

The ridge walk was a thrilling adventure that pushed me to my limits.

The 4 days , I assure you, will be a memory for a lifetime . 

The mountains walk with you in the Phulara Ridge all day with you.

The Phulara Ridge trek was my first-ever trekking experience, and it turned out to be absolutely incredible

The Phulara Ridge Trek was my first trek ever, and it exceeded every expectation I had.

The picturesque landscape and the exotic flowers & birds of the mountains are just out of the world.

The full day of the ridge walk with the beautiful snow-covered mountain tops, is just a beautiful feeling in itself.

I chose this trek because it offers an all in one experience

The combination of beautiful forests, floral paths, and meadows made it very beautiful

I have done many treks but none can meet the satisfaction of having done phulara.

Watch these videos to prepare well for your trek

This fee includes everything from basecamp to basecamp.

Please note: The insurance has to be claimed within 7 days from the specific incident for it to be deemed valid.

Get to know what is included in your trek fee here

Phulara Ridge - Complete Trek Information 

We have always wanted trekkers to be well-informed before they go on a Himalayan trek. Knowledge is the difference between a safe trek and a dangerous one. It’s also the difference between a wholesome experience and a superficial experience.

Use this section to learn about the Phulara Ridge trek. It has in-depth information about each day of the trek, what to expect, and how you need to prepare for it. Many years of expertise have gone into this content. Trekkers find these extremely useful.

➤Documents required: It is mandatory for trekkers to carry a copy of their photo id along with the mandatory documents of the Medical Certificate and Disclaimer form. This is required for trek permissions. The medical certificate along with the disclaimer form will be part of the Safety Check-in done by the trek leader when you arrive at the base camp.

➤Stay facility: Please note that you will be staying at Indiahikes Campus at Kotgaon. On the trek, you will be staying 2 in a tent.

Do not leave getting your gears or anything else till the end. There are no facilities to buy gears or other essentials at Kotgaon. Do not bring any packaged food, tags from your new clothes or any waste with you. We follow a Dustbin Free Zone and No Wet Wipes Policy at our base camps in line with our spirit of Green Trails.

➤Cloakroom facility for excess luggage: We have a Cloakroom facility at the campus for excess luggage. Anything beyond one luggage is chargeable at Rs 500 per luggage. Do not leave behind any valuables in the cloakroom.

➤Thinking of offloading your backpack? Think again: Indiahikes practices low-impact sustainable trekking in every aspect of the trek. Carrying your own personal backpack reduces your impact on the mountains by 20%. We expect all our trekkers to carry their own backpacks unless they have a justifiable reason not to. (Read our thoughts here)

The drive to Kotgaon takes you along the narrow mountain roads along the River Yamuna. Within an hour of driving from Dehradun, you reach Mussoorie. Further ahead, the journey takes you past Mori and Purola. You see beautiful valleys and forest cover throughout the journey.  Cross the villages of Nainbagh, Naugaon, Purola, Jarmola, Mori Naitwar, and finally Kotgaon. The 18 km stretch of the dense pine forest after Purola and the drive through the Mori valley alongside River Tons will stay with you for a long time. Do not miss to watch out for them.

The village offers a beautiful view of the sun setting behind the greater Himalayas. The peaks of Swargarohini shimmer in the evening sun, standing tall over the ridges beyond Kotgaon.

The drive back to Dehradun follows the same route you took on your way up. The route is along the tributaries of Yamuna. The road goes along hugging the mountainside and you see the forests and valleys of Purola go by. 
You are expected to reach back at Dehradun at around 7-8 pm. Plan your return journey on the next day. 

Download the GPX file for your Phulara Ridge Trek

We go to great lengths to ensure you have a safe trek. So here’s a GPX file to help you navigate without getting lost.

Suhas is the head of the DIY and Documentation Team. He has been working at Indiahikes for the past 8 years. Nature, adventure, and wildlife are the top things that get his heart racing. He has done more than 14 Himalayan treks. Along with that, he has done explorations in the Himalayas, the Western Ghats, and around Bengaluru. Suhas was involved in the exploration of treks like Ranthank Kharak, Pir Panjal Lakes, Vellore Amirthi Forest Trek and the Goa Netravali Forest Trek. And it was he who explored this grand Phulara Ridge trek. 

What I Like and Don’t Like About Phulara Ridge Trek

What I Don't like About Phulara Ridge Trek

The Phulara Ridge trek is a moderate grade trek. This means the trek is ideal for a fit beginner. The trek is 4 days long and each day, you’ll be trekking for an average of 5 hours each on the first two days and longer over the next two days.

The geographical location of the ridge ensures lower temperatures compared to the surrounding region. Therefore, Phulara Ridge is one of the very few treks that have snow even in the spring season at an altitude as low as 12,500 ft. You’ll be provided microspikes to help navigate these sections safely.

Having said that, it is still a trek in the Himalayas with difficulties in terrain, temperatures, and weather. Therefore, you must train for at least a month before going on the Phulara Ridge trek.

Phulara Ridge is a moderate trek in terms of difficulty but it goes up to an altitude of 12,345 ft. Which means it’s still a high-altitude trek. As with every high-altitude trek, the Phulara Ridge trek comes with certain risks.

At Indiahikes, while rating a trek difficulty we consider several factors. These include, altitude gained every day, length of a trek every day, highest altitude, nature of the terrain, weather etc. Based on this we rate a trek as easy or difficult or somewhere in between.

There are two great seasons to do the Phulara Ridge trek — Summer and Autumn. Both these two seasons have their own beauty and charm involved. 

The best time to do the Phulara Ridge trek would be in the summer– May and June. The snow-capped mountain ranges that dominate the landscape only add to the awe-inspiring scenery while trekking.

What's more, the trek during this season offers the opportunity to witness the rare alpenglow phenomenon, blooming rhododendrons, and the vibrant meadows of Pushtara, making it one of the best times to explore the trail.

During May, the forests and meadows are a sight to behold, adorned with bright and beautiful flora. As you enter June, the landscape turns even more lush with a carpet of flowers in full bloom.

Presence of snow: If the winter season for the year has heavy snowfall, you can expect snow patches on the ridge for the first few weeks of May. The snow starts to recede with the meadows and flowers popping out. 

Day time: Between 12 °C and 17 °C | Night time: Night time temperature: Will drop to zero

Another good time to do the Phulara Ridge trek is in the post-monsoon and Autumn season — September to November. The trail is lush green in September, fresh from the monsoon outpour. 

As you move towards autumn, the region changes hues to dramatic yellows and oranges. The colors on the trek come out alive through each and every section on the trek.

One of the most remarkable features of this season is the clear and crisp skies, offering trekkers the best possible views of the mountains. This is also the perfect time for stargazing, making it a delightful experience for nature lovers.

Presence of snow: You can expect the last groups of November to witness the first spell of snowfall due to the western disturbances. 

Day time: Between 10 °C and 14 °C | Night time: Will drop to temperatures between 0 °C and -3 °C. 

The Phulara Ridge crossing is very much dependent on how much snow and the weather is for the day of the ridge crossing. In case of bad weather or the ridge not being safe to cross, the trek leader can take a call on returning from Bhoj Gadi.

Carry these medicines with you, easily accessible at all times. Do not take any medicine unless you have consulted your trek leader. 

Diamox (1 Strip): Be on a course of a half tablet of Diamox starting from Dehradun every 12 hours (125 mg). Carry on the medication until you descend to Taluka. Being on a preventive course of Diamox greatly reduces the chances of Acute Mountain Sickness on the Phulara Ridge Trek. 

Dolo 650 (5 tablets): This is a paracetamol. It helps to tackle fever, mild pain

Can Being Fit Reduce The Chances Of Getting AMS?

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