Physical preparation/ training advice.

While the Upper Mustang trek is rated as moderate, good physical preparation significantly enhances your enjoyment and reduces the risk of altitude-related issues.

• Start early: Begin your training programme at least four to six weeks (ideally 2 to 3 months) before your departure date.
• Cardiovascular Fitness: Focus on exercises that improve your stamina and lung capacity.
  • Activities: Brisk walking, jogging, cycling, swimming, hiking, or using an elliptical machine.
  • Frequency: Aim for three to four sessions per week, gradually increasing duration and intensity.
• Strength training: Build strength, particularly in your legs, core and shoulders. This helps with ascents, descents and carrying a day pack.
  • Exercises: squats, lunges, step-ups (Especially with a weighted backpack), planks, Push-ups.
• Hiking practice: The best preparation is hiking.
  • Terrain: If possible, practise over varied terrain, including hills or stairs, to simulate mountain trails.
  • Pack weight: Gradually increase the weight of your pack during the training hikes to mimic trekking with gear.
  • Long walks: Include at least one long walk, 4-6 hours per week, in the months leading up to your trek.
• Flexibility and balance: Incorporate stretching, yoga or Pilates to improve flexibility and balance, crucial for navigating uneven trails.
• Listen to your body: Don't overtrain, allow for rest days.
• Consult your doctor: Before embarking on knee knee-high altitude track, it is highly recommended to consult your doctor, especially if you have any pre-existing medical conditions. Discuss high altitude sickness medication options, like Diamox, if considering them.

Responsible tourism / cultural sensitivity guidelines.

Trekking in Upper Mustang offers a unique cultural immersion. Practising responsible tourism helps preserve its pristine environment and rich heritage. So, beware of the community guidelines of the places you visit and keep in mind and respect the cultures of the natives.

Respect local culture and traditions:

• Dress modestly: Especially when visiting monasteries, temples and villages, shoulders and knees should be covered.
• Ask for permission: Always ask before taking photos of local people, particularly children are monks. A namaste and a gesture often go a long way.
• Remove shoes: When entering monasteries are private home, always remove your shoes.
• Walk clockwise: Always walk clockwise (to the right) around chortens (stupas), Mani Walls, monasteries, and other religious sites.
• Don't point: Avoid pointing the finger. Use an open hand instead.
• Avoid public display of affection: Be mindful of local customs regarding public displays of affection.

Environmental responsibility.:

• Leave no trace: Pack out everything you pack in. Do not leave any litter on the trail or in villages.
• Reduce Plastic waste: Carrier reusable water bottles and water purification tablets or filters instead of buying single-use plastic bottles.
• Conserve resources: Water and electricity are precious resources in this arid regi,o,n and use them sparingly.
• Stay on trails: Do not stray from marked trails to protect the fragile ecosystem.

Support the local economy.

• Buy local: Purchase local crafts and goods directly from the artisans or small shops.
• Use local services: Your trek directly supports the local guides, porters, the houses and transportation providers.

Interact respectfully

• Learn basic phrases: A few Nepali words like (Namaste, Dhanyawad- thank you) will be greatly appreciated.
• Engage with curiosity: Show genuine interest in local life and ask questions respectfully.
• No unsolicited gifts: Avoid giving candy or money to children, as it encourages begging. If you wish to donate it, do so through local schools or established organisations.

Detailed Packing List

Hands

• Mittens
• Woollen gloves
• Hand-warmers
• Trekking poles
• Fist wraps

Footwear

• Four pairs of woollen socks
• well-gripped waterproof boots
• Flip-flops
• Crampons

Toiletries

• Toothbrush
• Mid-sized towel
• Sanitary napkins
• Shampoo sachets
• Soap bars
• Shaving kits
• Nail kits
• Hand-sanitisers

Additional

• Water bladders of min. 2-liter capacity
• Chargers and power banks
• First-aid kits
• Regular medicines
• Notebooks
• Cameras
• Multi-purpose Swiss army knife

About the Region / History (brief)

Step back in time to the ancient Kingdom of Lo, a land steeped in history and spiritual significance.

Upper Mustang, nestled in the rain shadow of the Annapurna and Dhaulagiri ranges, was historically part of the Ngari region of Tibet. First centuries, it remained self self-governing Kingdom with its king, also known as “King of Lo”. The capital of Lo Manthang was a walled city, a vibrant centre of trade and a stronghold of Tibetan Buddhism.

Due to its strategic location on this salt trade route between Tibet and India, Mustang flourished, developing a unique culture, architecture and spiritual practices largely untouched by the outside world. It maintained a distinct identity even after its integration into Nepal in the 18th century, with its monarch continuing to hold a ceremonial role until 2008.

Declared a restricted area by the Nepali government until 1992, Upper Mustang has preserved its pristine Tibetan Buddhist culture, traditional way of life and incredible medieval landscapes. The region’s arid high desert environment with its dramatic eroded cliffs, multi-hued canyons and the ancient sky caves tells the story of millennia of geological and human history. Trekking through Upper Mustang is not just a journey through stunning scenery, but a profound encounter with living history and resilient culture, often referred to as the “Last Forbidden Kingdom.”

Safety & Security Information

Altitude sickness

Altitude sickness is a sly monster and can strike anyone out of nowhere. It usually occurs when travellers ascend too quickly or without properly acclimatising and is common once the traveller exceeds 2,500 m / 8000 ft.

This usually occurs due to the thinning of the atmosphere with the rise in elevation, as the body lacks oxygen in the blood. Below are some of the signs, symptoms, and preventive/treatments:

Signs of altitude sickness

• Dizziness
• Nausea
• Vomiting
• Excessive sweating
• Palpitations
• Drowsiness
• Fatigue
• Weakness
• Loss of consciousness

Preventive/treatment

• The best way to prevent it is by gradual and steady ascending
• Warm up by doing exercises and staying fit
• Hydrate well
• Cover the highest possible altitude on the day of acclimatisation
• Avoid intoxications (alcohol, drugs)
• To treat altitude sickness, a decline in elevation
• Rest well
• Have medication advised by doctors
• Stay warm
• Consume enough warm liquids
• Inform your guide or anyone around you as soon as you feel the symptoms

Electricity and water

During the Upper Mustang trek, access to water and electricity might vary depending on the specific point on the trail. Electricity is available in some villages, primarily in the form of solar power or small hydroelectric plants. Most teahouses offer charging facilities for electronic devices in the form of solar and hydroelectric plants.

A key point to remember about power supply is that despite its availability, the power might sometimes be inconsistent due to harsh weather, and there might even be a small charge for powering your devices. In some far-distant regions, power might not even be available, so it is very much recommended that you take a power bank with you. While electricity might incur added costs to recharge mobile phones and other electronic devices.

As for water, it is available in different forms like streams and rivers, and many teahouses along the trail also provide boiled water for trekkers. However, it’s advisable for you and every foreign trekker they carry a water bottle with you as your body is not well-adapted to the new water. If you want, you can also carry water purification tablets to ensure the safety of water, especially in remote regions.

Sometimes, on the trail, mineral water bottles might not be available right away, with the only choice for local tap water, and to make it suitable for your guts, it is recommended that you have some purification tablets.

Communication at Upper Mustang

During the trip, you’ll get access to internet services here in Kathmandu without any hassle, but while on the route or in the teahouse or lodge, you might have to bear an extra charge. With the rising elevation of the trip, the internet gets out of reach, leaving only the phone as a choice.

Talks with fellow teammates will be at least once a day to ensure safety and get the update, but keep in mind that mobile signals might not be available to have many or long talks.

You can also buy a SIM card that costs just $1 from any local communication service operator or mobile phone service centres, for which you might need to provide the following.

:

• 1 passport-sized photo and a copy of your passport.
• As for the data buying process, the manual comes along with the package of SIM cards.

Travel process, safety guidelines and insurance.

Passport and visa

As for the passport and visa, you can get an on-arrival visa at the TIA, and Indian nationals do not require any sort of visa but rather a valid identification document to get to Nepal.

As for the nationals needing to have a visa, a visa application is needed with at least six months of validity, a passport-sized photo and visa charges. Citizens of SAARC nations will be granted free visas. Since it’s government-based regulatory work, the policy might change even without advanced notice. So, to be updated, you can visit the site for visa information, CLICK HERE:

All travellers must have travel insurance as situations like natural causes such as landslides, avalanches, altitude sickness and many other unforeseen circumstances might strike out of the blue.

In case of emergencies, an airlift might be needed, which will be covered by your insurance and should be enough to do so.

Extra trip info.

Currencies

($1=130 NPR)

Foreign currencies are not directly valid in Nepal, so you can exchange them at your hotel or any currency exchange centre. Besides Nepalese currencies, only Indian currencies are valid.

Permits

• Upper Mustang restricted area permit
• Trekkers Information Management System (TIMS). LINK HERE:

Trip grade, medical fitness and Health requirement

The Langtang Valley trek is a moderately challenging trek that demands a proficient level of physical fitness and health. To ensure a safe and enjoyable experience, trekkers should consider the medical fitness and health requirements mentioned below:

Medical check-up:

A thorough medical checkup is recommended before embarking on the trek. Individuals with pre-existing health conditions, particularly heart or respiratory issues, should consult health care professionals.

Hydration and nutrition:

Staying hydrated is essential, especially the higher elevations. Trekkers should drink plenty of water and consume a balanced diet rich in carbohydrates, proteins and healthy fats to maintain energy levels.

First aid kit:

Carry a personal first aid kit that includes medications for altitude sickness, pain relief, and any other personal prescriptions.

Mental preparedness:

Trekking can be mentally challenging, just as physically preparing yourself for a long day of walking and potential weather changes. A positive mindset and determination are key to overcoming obstacles.

Travel insurance:

It is advisable to have travel insurance that covers tracking activities and emergency evacuation in case of health issues.

By adhering to these medical fitness and health requirements, travellers can enhance their experience in the breathtaking Langtang Valley while ensuring their safety and well-being.