Winters in the Himalayas are brutal. Yet, it's a magical time to be on a trek.

In this season, the key to enjoying a trek is to prepare well for it. This is important because tiny slip-ups like not layering up on time, not carrying a thermos, can make you suffer. 

"I've suffered on a winter trek for little things. Like forgetting my liner gloves, or my lip balm, or -- and this is a big one -- my sunglasses!" shares Lakshmi Selvakumaran, Head of Experience at Indiahikes. 

Unfortunately, little things slip our minds easily. With our winter treks around the corner, I’m making a comprehensive guide for you on how to prepare for a Himalayan winter trek. These are the topics I’m going to cover: 

How difficult is trekking in winter going to be

How Difficult Is Trekking In Winter Going To Be

Let’s address the biggest worry first. 

How difficult is it to trek in winter in the Himalayas? “Is it too difficult for beginners?” is something we get asked almost everyday.  

The simple answer is no, it is not too difficult for beginners. But it is more difficult than non-winter seasons. 

Trekking becomes at least one grade more difficult in winter because of two added difficulties — (1) The negative temperatures (2) The presence of snow. 

The good news is that it is easy to tackle these two problems, even for beginners.

You'll find some of the great winter treks listed in this video.

The mantra is to carry enough layers. With layers, whether you’re from a sweltering Chennai or a humid Mumbai, you’ll be able to tackle a Himalayan winter. 

Here’s the trick. Carry five warm layers — a pair of thermals for the night, two sweaters, one fleece jacket and one padded jacket. Along with these you need warm accessories — a woollen cap, gloves, woollen socks (for the night) and a neck warmer.

With these, you can deal with the coldest night with no worries. (I’m going to address all of these layers in detail further down)

The infographic depicts how to layer up for a Himalayan winter trek.

At this point, it is also important to know 'when' is the right time to layer up. 

"Many trekkers make this rookie mistake of not layering up immediately after completing their day's trek," points Suhas Saya, Head of DIY Treks at Indiahikes. After the trek your body is warmed up. You are not feeling cold. But that's precisely when you need to start putting on your layers. 

"On a trek your body is exerting, it's generating heat so you don't need the layers. But after the trek, your body starts cooling down. It starts losing heat. To prevent this, you need to layer up, get into something dry quickly after you finish your day's trek. This helps in retaining your core body heat," shares Suhas. 

In most other seasons, when you trek, you walk on bare land, footstep after footstep with no worries. 

In winter though, once you reach a certain altitude (usually above 9,000 ft), there’s no more bare land. All your footsteps are in snow. 

This becomes challenging when the snow is above ankle-deep. Your foot sinks in and it takes effort to pick it up and put your next step forward. There are a few ways to tackle this presence of snow.

The layer of snow is thin during December. But as winter progresses -- in January, February and initial March -- the layer of snow thickens. During these months, it helps to keep the following things in mind. 

1. Start your trek before the sun rises. This is an age-old trick that all mountaineers and trekkers follow. Any walking in snow should be done as early in the day as possible, much before the sun rises. This is because during the night, in the negative temperatures, snow becomes hard and packed. It’s easy to walk on hard, packed snow. Your feet don’t sink.

Note: You do need equipment like microspikes attached to your shoes that help you grip the hard snow. On your Indiahikes trek, this equipment will be issued at the camp.

But as the sun comes out, the snow begins to soften and melt. This is when your foot sinks into the snow.

So ideally, start your summit climb (where the snow is highest) by 5 am. Aim at wrapping up your day before noon.

2. Walk on a trail left behind by previous trekkers: One of the biggest dangers of walking on snow is not knowing how deep the snow is. It’s what makes more trekkers unstable and afraid of walking in snow.

But here’s a tip. Almost always, when you’re trekking in winter, there will be a discernible path ahead of you. This is where trekkers have previously walked on the trail and made a path. It’s easiest to walk on this trail.

Even when you’re trekking in a file, it’s best to step into the footsteps of the previous trekker. Every footstep creates a small niche in the snow, which you can step into knowing the depth and gradient of the slope. This ensures you never lose balance or stability while walking in snow.

Always put your foot in the previous trekker’s footstep. This way, you walk on an already laid-out path, without losing balance or stability. Picture by Vishwas Krishnamurthy

3. Use microspikes and gaiters. If you’re trekking with Indiahikes, we will be providing you with microspikes and gaiters to attach to your shoes. You will get these just before you step into snow. Microspikes give you Spiderman-like grip on snow. Gaiters cover up the opening of your shoes, not allowing snow to enter your shoes. This keeps your feet dry and comfortable.

4. Work extra hard on your fitness. It’s no secret that trekking in snow is going to be more tiring than trekking without snow. Which is why you cannot underestimate your fitness preparation. We’ll address this further down.

On any of Himalayan winter treks, be it Kedarkantha, Brahmatal, Deoriatal – Chandrashila, Dayara Bugyal, the temperatures drop to negative numbers.

They can drop as low as -10 °C after sundown. Just after a rain / snowfall, it’s coldest (although, interestingly, it isn’t as cold during a snowfall). 

But on average, on a winter trek expect daytime temperatures to be roughly between 8 °C and 15 °C. This means during the day, you can usually trek wearing just one, or a maximum of two layers. 

The nighttime temperatures are likely to be between 3°C to -5°C. Any time after sundown, you need all your layers on. That is at least five warm layers.

What gear you need to keep yourself warm

Here is a list of all the gear you need on a winter trek. As a thumb rule, wear a minimum of 5 layers on winter treks. What we’ve mentioned below are the layers we recommend. You could mix and match; you could also carry another extra layer if you’re more prone to feeling cold.

Apart from these prominent gears, it's wise to carry two kinds of gloves -- One water-proof glove and one thick fleece-liner glove. "Trekkers usually make the big mistake of carrying just either of these. But both serve different purposes and save you from cold at different times of the trek," says Akshay Upreti who leads the Rental Division at Indiahikes. 

"You'll need the water-proof glove during the trek, when you are on the trail, where you may encounter snow but also need your hand to be protected against the biting cold. On the other hand, you'll need the fleece-liner glove in the later half of the day, when you are at the campsite. At the campsite, when the sun is setting, the synthetic water-proof glove won't be able to protect you from the cold. That's when fleece liner gloves come to your rescue," Akshay shares. 

Similarly don't forget your warm, thick woollen socks. "They are not an absolute necessity, but they make you feel really comfortable at night on a cold winter trek," Lakshmi offers. 

In the video above, you'll find strong directions on how to go about shopping for winter layers.

How to get fit for a winter trek

One thing to keep in mind is that trekking in winter is one grade tougher than trekking in non-winter. 

For example, a Kedarkantha trek, which is “easy-moderate” in all other seasons, becomes “moderate” in winter. 

You must start your preparation at least 1.5 – 2 months before your trek. You must start your preparation at least 1.5 – 2 months before your trek. You must start your preparation at least 1.5 – 2 months before your trek. Target running a distance of 5 km within 40 minutes. 

Having spoken to many trekkers about this, I notice they are worried about achieving this level of fitness. The worry is usually among beginners, or elderly trekkers or even those trekking with children. 

So I’m going to give you a very simple fitness routine that works. 

Start by running just 1 or 2 km everyday. Concentrate purely on the distance, trying to increase it bit by bit every day. Do this until you hit the 5 km mark. 

Once you are able to run 5 km, start paying attention to the timing. Try to reduce it just by a few seconds every day until you can bring it down to 40 minutes. 

This kind of preparation takes time, which is why you must plan your trek at least 2 months in advance. 

A question you must not ask: What will Indiahikes do if I cannot meet this target? 

Frankly speaking, it doesn’t matter what Indiahikes says about your fitness. It matters how YOU fare on the trek. This is the level of fitness the trek demands. If you’re not able to meet this mark, you’ll struggle through your trek. That will suck out all the fun of a winter trek in snow. 

There are a few other reasons why winter treks demand more fitness compared to other seasons. The section below will show you. 

Some hard realities of trekking in winter 

There are two hard realities of trekking in winter that take trekkers by surprise. But these are realities you need to be prepared for and take in your stride.

Be ready for changes in routes / campsites:

Many a time, we have to change routes and campsites on winter treks. There are quite a few reasons for this — sudden snowfall may make a campsite inaccessible, forcing us to move to another campsite; water sources may freeze up at certain campsites; some sections of trails may get buried under chest-deep snow; Under such circumstances, it is normal to change routes and campsites, moving to a more compatible route.

Possibility of bad weather is part of the sport:

Although bad weather occurs just once or twice a month, it is highly unpredictable. In case of heavy snowfall or rainfall, your Trek Leader may take the decision to stay put at a certain camp as a safety protocol. In such cases, you may skip a certain camp, or cover the extra distance the next day. These are tweaks in your itinerary that you must be prepared for.

Biggest misconceptions about trekking in winter

Given that we have been running winter treks for over ten years, we have heard so many myths that we can fill a book! 

Some of these myths will take you by surprise. Some others, you may empathise with, and some could be dangerous if they are truly believed. If you believe in any of these myths, it’s time to bust them. 

9 Bonus tips about trekking gear in winter

You’ll need a good pair of trekking shoes with ankle support and good grip. Our recommendation is to rent a good pair of trekking shoes from the Indiahikes Rental store. If you wish to buy a trekking shoe, then a regular trekking shoe like the MH100 will do. Note: Sports shoes will not work on a winter trek. They neither offer the ankle support nor the grip.

2. What about sunglasses if you wear Spectacles?

You can get oversized sunglasses that you wear over your regular glasses (available at Decathlon). If that is cumbersome, photochromic lenses work equally well. Here’s a quick guide on managing sunglasses with spectacles.

Read more about using sunglasses with spectacles

If you use contact lenses, you can use them on the trek too. The lens solution will not freeze. You will also not face any problems in changing your lens in your tent. Just carry enough cleaning solution with you to clean your fingers well. Wear your sunglasses over your contact lens.

Read more about contact lenses vs spectacles

As Indians, we love cotton. Down in the plains when the heat is a blistering 40°C it makes sense to wear cotton. But it takes a long time to dry when it gets wet. In the mountains, where it is cold, wear synthetic clothes. They wick sweat rapidly when you’re trekking and keep you dry. (But they do tend to smell sometimes, so carry a roll-on deodorant with you.)

5. Down Jacket or Polyfill Padded Jacket?

We would recommend going for a polyfill padded jacket. It’s more durable, it’s less trouble maintaining it, and it usually comes with a water-resistant layer with a hood. Down jackets rarely come with hoods, and are high-maintenance jackets. Watch this video for more input on these two layers.

Go for pants with zippered pockets. They come in handy to keep your phone, handkerchief or pocket snacks, making sure none of these slip out of your pockets while climbing.

Get the ultimate guide on how to choose the right trekking pants

Stretchable track pants make a good backup and can double up as your thermal bottoms. But track pants are not trek pants — so don’t use them as your main outerwear. Keep them only as a backup.

Here, again, avoid cotton pants in winter. You’re going to be trekking in snow and perhaps sliding in snow. If your pants get wet, they need to dry quickly. So synthetic materials work best.

9. Additional Useful Accessories in Winter

A thermos flask (To keep your water warm) 

Steel and not plastic cutlery (steel is easier to wash)

Petroleum jelly to tackle dry skin and lips

That brings us to the end of this post on how to prepare for a winter trek. At the end of it all, it boils down to two basic things — your fitness and your gear. 

Follow the tips we have shared. Work on your fitness for a minimum of 45 days before your trek. On another note, carry a minimum of 5 warm layers. 

If you can take care of these two areas, you will have a good winter trek without fail.  

If you have any questions, drop in a comment below. 

Preparation plays a crucial role on a winter trek. Even a small slip-up and lead to an extremely uncomfortable experience in the extreme temperatures. This blogs lists all details that are required to help you prepare well for a winter trek

How to Prepare For a Himalayan Winter Trek - All You Need To Know

How to Prepare for a Himalayan Winter Trek - All You Need to Know

In December of 2019, Gaurav headed for his first high-altitude trek to Kedarkantha — overweight, underprepared, and with a BMI that was way above normal. He barely made it to the first campsite before his legs gave up on him, and he had to take the decision of returning home. 

Dejected but determined, Gaurav joined a gym and worked out with unflinching focus. In October 2020, a little less than a year after the Kedarkantha incident, Gaurav summited Brahmatal Top. He was 10 kilos lighter, 4 points lower on the BMI scale, and a lot stronger.

Gaurav worked on his fitness for one whole year after facing health issues on the Kedarkantha trek. He came back to do the Brahmatal trek in Oct’2020.

Unfortunately, the first half of Gaurav’s story is what we end up seeing more frequently than we’d like. 

Given the sedentary lifestyles that many trekkers have been leading due to the lockdown, a sizable number of trekkers have higher BMIs and poor fitness levels. The result is that they are either unable to complete the trek or find it too hard. 

So in this article, we want to share some observations about why BMI matters and what you can do if you have a high BMI. 

Having a high BMI by itself does not affect your trekking performance. What matters is your fitness levels. We have had many trekkers with high BMI successfully complete treks with adequate preparation. 

Having a high BMI, especially when you’re overweight, affects your trek in three ways: 

1. It makes you more susceptible to AMS 

Your body goes through all kinds of changes when it is on a high-altitude trek. 

Your lungs and heart start to work harder as altitude increases. As altitude increases, the air pressure decreases, which means that there is a lower concentration of oxygen in the air. 

Consequently, there’s less oxygen in your blood. Your body tries to make up for this decrease in oxygen. Your heart starts pumping faster and your breathing also becomes faster. 

This is something that happens to every single trekker, regardless of weight.

But here’s where BMI makes a difference. 

If your high BMI is a reflection of being overweight or poor fitness levels, it will affect your body much worse. 

Sandhya UC, the co-founder of Indiahikes, puts it in perspective. She says, “Any physical activity that you do on a high altitude trek is going to be 5 times tougher than when you do it normally. When you have a high BMI, you are exerting a lot more. You will consume a lot of oxygen that is circulating in your blood. That makes you highly susceptible to altitude sickness.” 

For more on the effects of high altitude on your body, click here.

2. You are more injury-prone, especially while descending 

The other aspect to consider is the load your legs have to carry. Every gram counts when you are trekking, and that includes your body weight too. 

“Ankle and knee injuries are a lot more common if you haven’t worked on your muscles. And individuals with higher BMI are at greater risk of facing injuries if they go for a trek without preparation,” points out Sandhya.

Additionally, climbing uphill or downhill can get particularly challenging when carrying extra body weight. “We’re noticing an increasing trend of people opting to offload their backpacks because they’re not fit enough. This is not good for trekking,” says Suhas Saya, the head of Experience Coordinators at Indiahikes. 

Individuals with higher BMI are at greater risk of facing injuries. Picture by Nirantharajith.

This is something that is tough to quantify.

Being fit and ready for a trek exponentially enhances your entire experience and allows you to absorb the sights and sounds around you. 

On the other hand, when you’re ill-prepared and struggling through the trek, you don’t have the energy to take in the views or be together with the team. You’re constantly lagging behind, trekking with just the sweeper, and you’re always wondering when will this end?

It defeats the very purpose of heading out for what could potentially be an incredibly transformative experience.  

Our Head of Content, sums it up through her own personal experience in this post. 

Having said that, we’ll talk about what you can do if you have a high BMI. 

1. I have a high BMI. Can I sign up for a trek?

The simple, straightforward answer is — Yes, you can. 

While a high BMI can indicate high body fat, it does not necessarily reflect an individual’s health or fitness level. 

We have, however, noticed that those with a higher than normal BMI tend to be overweight and have poor fitness levels. In such cases, the importance of having a good fitness routine and sticking to it consistently cannot be overemphasized. 

At Indiahikes, we recommend you have a BMI of 26 or less if you are signing up for any of our treks. 

However, if your BMI number is over what we have mentioned, we suggest you speak to our Experience Coordinators as early as possible to discuss how to get trek-ready.

We understand that an individual’s fitness cannot be judged on a single number, which is why we take a holistic look at your lifestyle, fitness routine, and trekking experience before recommending a trek and suggesting a well-thought-out regimen.

We can’t look at BMI individually, we have to look at other parameters too. A short person with a high BMI is at a disadvantage vs. a tall person with a high BMI. Age matters. A younger person with a high BMI will find trekking relatively easier than an older person with a comparable BMI. Gender also matters. Women with higher BMI are at greater risk vs. men with comparable BMIs. This is what our research and years of taking trekkers on high altitude treks tells us.

2. But I’ve had friends/family who have trekked with little or no prior preparation!

Having seen many trekkers head out into the mountains, almost on a whim, and then face the consequences, Sandhya points out several important factors. 

“You are putting yourself at considerable risk if you have high BMI. You are going to struggle your way to the top because you haven’t taken the time to get your body ready. Will power can take you, and many times, it will take you. But, in the process, you will be doing a lot of damage to your body.

Climbing is not an easy task, and you have to prepare your muscles for climbing. You will be wearing out your muscles if you don’t exercise enough and go on a high-altitude trek. Think about it; if your weight is 10 -20 kg over what you should ideally weigh, it is like carrying an extra backpack of that weight.

Climbing requires you to prepare your muscles for the challenges it comes with. Picture from Indiahikes archive

Additionally, on very high-altitude treks, we have noticed that those who suffer from AMS have above-normal BMI. They struggle to climb up, deplete their blood’s oxygen and thereby make themselves more susceptible to altitude sickness. In fact, instances of HAPE and high BMI go together. I am not saying that it’s only those with high BMI, but, from the number of cases we have seen, there is a correlation,” explains Sandhya.

Be upfront about your BMI and fitness levels – The more we know, the more we can help. And this includes providing you with a comprehensive fitness plan that will help you get trek ready!

Pick the right trek – Speak to our experience coordinators, read about treks, do your research, and pick one that is right for your fitness level. It’s always better to build up from easy treks to tougher ones. It allows you to taste success which will help build your confidence and motivate you to work towards a more challenging climb.

Give yourself time to get prepared – Fitness is not an overnight process. Commit to a proper fitness routine at least 1-2 months before your trek date. 

Make cardio a part of your fitness regimen – Start with brisk walking 3-4 times a week. Add a light jog as the weeks progress and build your pace to completing 5 km in less than 37-40 minutes. If you are above 45 years, aim at doing a 5 km jog in 40-45 minutes. If jogging is not quite your thing, try to walk 10 km in under 90 minutes or cycle 22 km in 60 minutes. 

Include strength training – Walking uphill and downhill can be hard on your thighs and knees. Incorporate leg-specific exercises such as squats at least thrice a week. Integrate activities that help build your shoulder muscles. After all, you will be lifting a backpack and walking for long periods. 

Mimic ascents and descents with stair climbing – Climbing stairs is a great way to build cardiovascular strength and endurance. Once you get comfortable with the activity, challenge yourself by climbing with a packed backpack. 

Diet matters – Make healthy foods such as whole grains, fruits, vegetables a part of your meals and lay off the junk food. Your body will feel the difference, and thank you for it. 

<table class=" table table-hover"><tbody><tr><td>Pro tip – Get yourself a pair of trekking polesTrekking poles act as additional legs and take on a significant part of the load, provide much-needed balance during those tricky sections and reduce the impact on your knees. Don’t want to buy them? Rent them! </td></tr></tbody></table>

For a detailed week-by-week fitness plan, read our article ‘Trek Fitness Guide for High Altitude Treks.’

4. What kind of treks should I sign up for?

Our Experience Coordinator Nandana weighs in.

She says, “Your BMI, previous trek experience, and fitness levels will determine which trek you should go on.

If you have a high BMI, and this is your first trek, or don’t have a very consistent workout routine, we recommend starting with an easy-moderate one. These treks have gradual ascents and descents and do not put too much pressure on your body. These treks also allow you to understand how your body will react to high altitudes. But, a word of caution, these treks also require significant physical preparation. Some of our easy-moderate treks are Dayara Bugyal, Deoriatal Chandrashila, and Kedarkantha. 

If your BMI is high, but you have previous high-altitude trek experience or have a good fitness routine, you can go for moderate difficulty treks too. To go for these, you do require good endurance and fitness. These treks have longer days, higher ascents, and descents, and there may be boulder sections. So that does require a higher level of cardio and strength training. So if you are very fit and you’ve been consistent with your fitness routine, you can go ahead with moderate treks. Some of the treks you can consider are Hampta Pass, Valley of Flowers, Tarsar Marsar Kashmir Trek, the Brahmatal Trek, and the Phulara Ridge Trek.”

Having guided many trekkers with higher BMIs to complete their treks successfully, Nandana sums it up for us without hesitation.

<table class=" table table-hover" style="height: 443px;" width="812"><tbody><tr><td>Our Trekker’s Share Their Personal ExperiencesNothing motivates us quite like hearing success stories from those in a similar situation! We’ve had many trekkers with high BMI complete their treks successfully. And it happened only because they made fitness a priority. Read on to find out how they went about preparing for it –My BMI was off the charts, and I was leading a very unhealthy lifestyle. One of my close friends asked me if I wanted to sign up for a trek and take it up as a challenge and use this opportunity to get fitter. I started preparing two months before the trek. My friends and I hired a trainer to come and train us at home an hour a day for six days/week. It was quite hardcore – a combination of strength training, weights, and cardio. We worked on specific goals such as endurance and strengthening our legs and back.  I would also go for a run 2-3 times a week. I also altered my diet significantly and reduced my carb and sugar intake. To be honest, the trek wasn’t the easiest. On the summit day, we had to trek for nine hours, and that was challenging. But, I was confident from the beginning that I would be able to do it because I had prepared for it. Fitness has become part of my lifestyle now. The trek showed me the benefits of living a healthy life.  – Rihand, Hampta Pass, July 2021Before I signed up for the trek, I wasn’t a workout person at all nor was I conscious about health. My BMI was around 31 and I was really unfit. This was my first trek and my brother encouraged me to sign up for it. I started preparing for the trek 2 months before the start date.I hired a gym trainer and told him to specifically train me for a Himalayan trek. My objective was to complete the trek successfully. The first time I went for a jog, I could only do 3 km and it took me around 50-55 mins. After that, I knew where I stood in terms of my fitness levels. I started putting in the hours. I switched to a low-carb, high protein diet. Initially, I would get dizzy after working out for just half an hour. But slowly, as the trek date got closer, I was able to build up to 1-1.5 hour sessions every day.  We focused a lot on leg strengthening exercises. In the morning, I used to do cardio by going for walks and jogs. Towards the end, I could finish a 5k in 41 mins. I could feel myself getting stronger from the inside. I didn’t find the trek too difficult. I was mentally and physically prepared for it. My biggest takeaway from this entire experience is that we need to challenge our bodies. Now that I’ve seen how my body changed, I feel our bodies need it. I know that if I sign up for a more difficult trek, I will have to prepare for 4 months instead of 2. And that might, over the course of time, lead me to living a fitter and healthier life.– Shreyash, Hampta Pass, August 2021I started a proper training routine a month and a half before the Bhrigu Lake Trek. Physical activity was always part of my daily routine, but I amped it up after I signed up for the trek. I used to jog for 45 mins to an hour every day, coupled with light weights training. At home, I incorporated yoga and HIIT into my workout routine. As the weeks went back, my stamina and endurance levels got better. I was also mindful of my diet and sleeping routine. It was my first high-altitude Himalayan trek, so I took a holistic approach to the whole thing. I did find the trek difficult because I had issues with my balance. But by the time I finished it, I had learned so much. In fact, I have already signed up for my next trek with Indiahikes. I feel there is always room for improvement, and I have brought back a lot of learnings. I learned about my pain points during the trek, and working on those before I head out on my next one will be very crucial.–  Srilagna, Bhrigu Lake Trek, July 2021</td></tr></tbody></table>

If you’ve trekked on a high altitude trek with a high BMI we would love to know how was your experience and what were some of your learnings.

In this article, we want to share some observations about why BMI matters and what you can do if you have a high BMI.

Trekking With High BMI - All Your Questions Answered

Eating meals on treks is a challenge to many. Your body works out so much that you are tempted to gorge on all food available. Yet, over-eating could work against you while trekking. So how does one strike a balance? Here’s a quick guide on 8 food habits you need to follow while trekking.

Trekking is a high calorie-consuming activity — that’s a no-brainer.

"The idea here is to replace the calories lost, not feast. You don’t want to feel like a bloated bean bag when you have miles to go uphill, do you?" says Prathima Chhabria, Senior Experience Coordinator at Indiahikes.

“One needs to consume the right kind of calories. Carbohydrates do boost energy, but more than the amount, one must ensure that they eat the right kind of carbs. Complex carbohydrates like broken wheat (dahlia) are ideal, since they get released slowly into your system and this will help sustain you for a longer time,” opines Manish Pasad, Head of Research and Development at Indiahikes.

Here's our co-founder Sandhya UC, cooking when on the Gidara Bugyal exploration. Picture by Team indiahikes

So how do you decide what’s good for you and what’s not? Here’s a list of 8 food habits to follow while trekking.

1. Eat a healthy wholesome breakfast – it can set you up for the day. Avoid early morning caffeine cravings; they lead to dehydration.

2. Lunch and dinner must consist of carbohydrate-rich food and whole grains. They digest slowly, giving you more stable energy during the day.

3. Keep some dry fruits handy – it’s a good fix to keep your energy levels up.

4. Sugar candies and cream biscuits are a big no-no. They tend to give you a sore throat on high altitudes.

5. Drink at least 6 litres of water through the day (this requires practice). It will prevent muscle cramps and keep you hydrated. Also, water contains oxygen, which can compensate for the low oxygen levels on high altitude treks.

6. Proteins take a longer time to digest at high altitudes due to low oxygen levels. Avoid eating non-vegetarian food. You can consume egg instead. This will prevent sore muscles and helps replace broken-down muscle protein.

7. Avoid chocolate and energy bars. They definitely give you a sudden boost of energy, but because they almost entirely rely on sugar and corn syrup it results in an unhealthy peak and drop energy cycle. This will give rise to hunger pangs after a while.

8. Steer clear of alcohol before and during the trek. Alcohol leads to dehydration that could trigger Acute Mountain Sickness (AMS) during a high altitude trek.

“It becomes very difficult for trekkers to suddenly change their food habits on a trek, especially because they are sweating it out so much,” says Arjun Majumdar, founder of Indiahikes. "Most of us lead sedentary lifestyles that lack physical exertion and a healthy diet. Such habits lead to difficulties at high altitudes. Want a good Himalayan trek experience? Try tweaking your eating habits a wee bit and it’ll work wonders" adds Arjun. 

If you practice these healthy food habits and some more, do let us know in the comments below. And if you have your friends who would benefit from these healthy habits, please don’t hesitate to spread the word.

If you're off on a trek, you might need to tweak your food habits. You might need to cut down on protein and up your carbs. Here's some insight into it!

8 Food Habits to Follow While Trekking

A note from our founder: “Sometimes it takes age and wisdom to notice things that others would not. Raghunath ji’s observations of his fellow trekkers are an indicator of that. His observations of what matters truly in life are another.”

Raghunath ji went on a trek with Indiahikes to Ali Bedni Bugyal at the end of March 2021. When he came back, he reflected on his  Indiahikes experience in an email to our founder, Arjun Majumdar. 

We get emails from our trekkers almost on a daily basis. But this one stood out to us because of the depth and wisdom in it. We thought everyone must read it. So here it is, with no edits from our team.

I have just returned from Ali Bedni Bugyal Trek (29 Mar-03 Apr 21) batch conducted by Indiahikes.

This was not my first trek. I had trekked to Dayara Bugyal earlier through IH and done few solo treks such as, Tiger Nest(Bhutan) and Khaliya Top (Munsiyari).

I am working in a corporate sector and am 54+ now. Sports and physical activities were never on my list. Rather I was more inclined to literature, music, theatre, movies, stand-up comedy shows, painting, photography exhibitions and so on.

It was because of my daughter I was driven into trekking. 

At 17, she would run away from home and would go to mountains and spend 5-6 days there alone. She would go alone; with her backpack, tent and sleeping bag and would just put her tent wherever she felt like. I would spend sleepless nights thinking of her safety and overall wellbeing in the mountains.

When it became unbearable, instead of confronting her, I thought of exploring the mountains myself to understand what attracts her so much to the mountains. But I couldn’t have travelled solo like her. I was already on the other side of 50 and was never used to any such activity earlier.

I asked her how can I do a trek for myself. She suggested I try Indiahikes (Even though she has never trekked with IH and would always go for solo treks). Thus began my journey into the world of trekking with the first trekking with IH being the Dayara Bugyal in April 2019.

I am normally an easy-going person. But when it comes to trekking, I am the most disciplined one. At 54, I was the senior most member in the group. But that never made me uncomfortable as I would always enjoy interacting with the young and old ones alike, while finding space for myself during the trek.

Ali Bedni was a different experience altogether. 

It was like a complete platter on your plate. I couldn’t have asked anything more from this trek. Be it the natural beauty throughout the trek or the fun-loving group members, or the dedication of trek leader/guides, kitchen and support staff; everything was a perfect 10 out of 10.

What mattered the most was the trek experience, particularly the night treks/star gazing, spending time with trees in the jungle in the night, knowing about the stories relating to Ali and Bedni top and Bedni Kund, the local culture, vegetation and so on.

There are many stories around this trek and the ones about Bedni Top and Bedni Kund are fascinating. Picture by Yash Trivedi

I have seen people getting transformed after the trek, in such a short span of time. 

Few in the group, who thought of having alcoholic drinks during the trek took a vow not to touch the liquor again. Some wanted to give back to the nature, some wanted to commit to the environmental wellbeing. Someone committed to a  minimalistic way of life. A 14-year-boy who was always on junk food refused to accept chocolates and chips as his commitment to become a fit person throughout his life.

This was not all. We all had our own stories. 

There are stories of pain, suffering, agony and how each of these phases have been overcome. A young girl travels all the way from a metro city to make it to the summit just to fulfil the wishes of her friend who passed away in Covid. At the summit, she felt him with her in the lap of mighty Himalayas, in front of Mt Trishul and Nanda Ghunti. I felt as if a part of me has just melted away when I saw tears in her eyes.

A single mother accompanies her son to make to the top of Bedni to make him realise how to survive in the world, outside one’s comfort zone.

A father takes his overweight 14-year-old son with him for the trek to make him realise the challenges in life and why he should focus on his fitness to live better in this world.

Before reaching Abhin Kharak camp site, my phone rang all of a sudden for half a minute and got disconnected. There was no signal throughout the way. These 30 seconds are enough to get the message from the other side that my mother was seriously ill and must be admitted to the hospital. She was not taking any food and was just lying on bed almost lifeless.

The ground started melting beneath my feet. While descending to the campsite, I could not control myself. I cried uncontrollably without knowing what to do. After reaching campsite, I found my oxygen level had come down to 75. I started getting headache. I was completely fatigued.

I asked Gourab about this the next morning before going for the summit. I said I am sorry, I may not be able to go for the summit. It was 5.30 in the morning. He gave me some medicines and said I must take rest and stay at the entry point, where I can see some views.

Within an hour I started feeling better. I thought let me go with the group till I can go. If my health deteriorates, I shall come down.

As I started going up, you will be surprised, Arjun, I started feeling better with each step and felt more energetic. The more I climbed, the better I felt. All the symptoms of AMS disappeared when reached the Bedni Top.

The climb to Bedni Top, with Mt Trishul and Mt Nanda Ghunti looming closer and closer is almost therapeutic. Picture by Yash Trivedi

I bowed down before Mt Trishul and Mt Nanda Ghunti with gratitude. I felt its not me who reached to the top, rather it’s the Himalayas who chose me to be their lap. I prayed before the Himalayas for the wellbeing of my mother.

My Prayer at Bedni top was answered. When I descended and reached the Campsite at Gehroli Patal, I got weak signal on my phone. I immediately connected home. Tears rolled out with joy when I heard that my mother has recovered largely and there was no necessity for her hospitalisation.

Most of us  – including those who have studied economics like me – think it is money that makes the world go around. 

People are happy because of money, people work for money, companies exist for making profits, nations compete for higher GDP and wealth etc etc.

I discovered that people can stay happy with less and they can also become discontent with more. A rich company like Satyam can go bust because of its greed – driven unethical corporate practices while a similar company Infosys commands huge respect internationally. One WTC incident can make people highly insecure in a highly developed country like USA and people in a not so economically developed country like Bhutan, despite its limited exposure to consumerism, can feel more spiritual.  This is the paradox of unhappy growth. In economic jargon what we call growth vs welfare.

In our day to day lives, we come across many such illusions. The amount of money we make is only part of the story; how we spend that money also makes a big difference. And to spend in the right way we need to understand the true value of what makes us happy.

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