Tag Archives: Trekking

What should be in the first aid bag when going trekking? (Part 1)

A good trip or not depends a lot on the luggage you are going to take with you. In addition to preparing personal belongings for the trip, you should have a first aid kit with you in case there are unexpected minor injuries that happen far away. 

Let’s face up a few items that should be in the first aid kit when trekking  !

What is first aid kit?

The first aid kit is designed relatively compact with many basic primary items. Used in homes, classes, trips, …. First aid kit is used in cases of minor scratches, cuts, or some emergencies that need to be handled to avoid infection before bringing the injured person to the nearest medical center.

túi sơ cứu trekking

Items to have in the first aid kit

Group of items used to bandage the wound

When traveling, whether you choose a resort or trekking on challenging roads, a few small injuries such as falls, scratches, … can completely happen. Therefore, you need to prepare some simple first aid plans to bandage the wound in an emergency situation that is extremely necessary. 

túi sơ cứu trekking

Some of the basic items are:

  • Bandage: is a tool used to protect wounds and stop bleeding for minor wounds. Bandages come in a variety of sizes and are relatively compact, making them suitable for many different wounds. Choose to bring a synthetic bandage bag of different sizes and shapes that will help you to handle the wound conveniently to avoid infection and dirt. 
  • Antiseptic solution: Before dressing the wound, you need to clean the wound to avoid infection. Some compact disinfectants you can take with you when traveling such as 70 ° alcohol, red medicine, physiological saline, …
  •  Bandages: used when having large wounds or cases requiring bone immobilization such as dislocations. 
  • Tweezers: used to remove debris from the skin, note you must disinfect tweezers before using!

Some skills when trekking you need to know

During trekking, it is important that you do not go as fast as you can to your destination, but keep the strength to go along the journey.

You should go for trekking at a normal speed, keep your breath when climbing uphill or downhill, if too strong, please take a break, but do not take too long because it will easily get cold.

With steep slopes, you can follow the zigzag path, use a walking stick to gain momentum and stick to the rock and trunk to climb. When going down the soles of the feet, you should go in an inclined position, bend and keep the center of the backpack in front of the stand. If you go straight, the center of the backpack will be behind the feet, prone to slip.

If the slope is quite steep, you should turn to face the cliff, use both hands to cling and climb down. When climbing down, your body always has to bear on 3 fulcrums, one hand with two legs or one leg with two hands. Use your other hand or foot to find a lower fulcrum.

When you go trekking or climbing you will lose a lot of water due to sweat, but you should not drink water continuously or drink plenty of freshwaters, only drink water and take a few sips to quench thirst every time you rest. You can also add sugar, lemon juice or vitamins to help your body stabilize blood sugar and increase resistance.

You should choose a shoe size larger than 0.5 to 1 size than the normal shoe you wear, do not wear shoes that are too tight or fit because it will quickly blister.

When crossing fast-flowing streams or climbing steep cliffs, force you to use ropes to connect the people in the group together, need strong and skilled people to anchor the rope to a certain point and support people.

Note when lost in the forest

If you have just been lost from a group, the first thing to do is to stay calm, limit movement a lot, determine the direction and leave a sign there for people to come to the rescue.

You should mark the way you go on the trees or cliffs, try to light a fire to make smoke or make loud sounds if possible.

Looking for water and going to the direction of rivers and streams will increase your chances of survival. Only eat fruits and trees that you know are definitely not poisonous, avoid eating strange mushrooms or fruits.

To protect yourself and avoid the rain, you should find a safe shelter like a rock niche. If you are healthy enough to find your own way out of the lost area, you should follow the forest trail, avoid roads with lots of trees, bushy because it is difficult to determine the direction.

And when you have good preparation, certain skills, don’t be afraid to explore new horizons!

6 things to keep in mind when trekking in the Himalayas

To successfully conquer the roof of the world – the Himalayas, the trekker need to prepare carefully before leaving.

Here are 6 small notes we would like to introduce to readers in the journey to discover and conquer the highest mountain in the world.


Tourists can easily apply for a Nepal visa and can quickly complete the procedures at the entrance of Tribhuvan International Airport, Kathmandu. The procedure includes: 4 × 6 photos, visa application (delivered on the plane or at the airport), immigration declaration, cash to pay visa fee (15 days tourist visa: $ 24, tourist visa 30 day: $ 40, tourist visa for 90 days: $ 100).



April is the warmest time in Nepal. However, the weather in the Himalayas in April is still very cold. At night, at an altitude of more than 4,000m, the temperature easily drops to a negative temperature, and even though it is about 5 or 6 degrees Celsius, the cold is still bony with high humidity. 10 degrees Celsius here can be more uncomfortable than zero degrees in Europe. And most shelters are not insulated.

June to September is the rainy season, in exchange for this time there will be lots of flowers. Avoid December to the end of February if you do not want to be frozen, but if you go this season you will admire the white scenery of snow fairy.



Taking the tour costs about $ 2,000, if you go the cost will be much lower but will generate many things such as toilet paper charges, phone camera battery charger, wifi, hot water, drinking water. One thing is for sure, the higher the cost increases, because everything has to use human power to transport.


During 15 days of walking, you will climb from 2,600 m to more than 5,000 m, so you must exercise to be able to adapt gradually to the height. Remember, toughness is more important than strength.



You need to pocket a number of medications such as: High-altitude anti-intoxicants, brain tonics, pain relievers (when you have a headache you can drink), diarrhea, colds, antibiotics and multivitamins should buy the type of supply of 21 minerals and vitamins because the food here is less green vegetables), water filter drugs.


Food in Himalaya restaurants, hotels are transported up from the station by the porters and refrigerators here are not popular so you will hardly eat fresh meat. You should stick to vegetarian dishes and provide protein from eggs, mushrooms, cheese … If you really want to eat meat, you can bring dried meat or ham as they are relatively light and will definitely become a great dish on the journey.

Some experience when you make the trekking to Himalayas

Olly Margry, the founder of the Himalayan footsteps, has more than 10 years of experience trekking through the jungle and traveling through Tibet, Nepal, Bhutan and northern India. And he shared his top experiences while exploring this magical mountain range…

Why is Himalayas?

Trekking in the mountains with the highest peaks in the world is an adventure that everyone should experience once in a lifetime. And it deserves a place in the “Bucket List” of anyone who is adventurous. The Himalayas have attracted many explorers all over the world to conquer since George Everest made the first steps to the great mountain range in 1865 and two climbers Edmond Hilary or Chris successfully conquered the summit. Everest. However, if you are not a professional climber, do not worry, the Himalaya mountain range has a lot of roads with low danger for non-professionals. So you absolutely can have a trip to explore the dream Himalayas for yourself.


Where should you begin your journey?

There are four countries located along the Himalayas: India, Bhutan, Nepal and Tibet. Each country has its own unique and challenging routes for visitors. However, If is the first time exploring the Himalayas. Nepal will be the most ideal place for beginners. The country has a relatively good tourist service infrastructure. Along with that in Nepal you will have a wide selection of routes suitable for all ages and abilities. The stable political security situation in this country is also a worthwhile point for you to consider.


Tourists on the way to explore Nepal

India has many beautiful roads with cultural diversity. This billion-people country has hundreds of thousands of different religions, large and small, the experience of religious identities will be the highlight of your journey in this country. However, there have been serious security problems in Northern India in recent years, especially in Kashmir.


Beautiful scenery of Kashmir

Bhutan is more suitable for experienced pedestrians. Bhutan is a special country with beautiful natural scenery, the monasteries lying on the cliffs are the highlight of the journey to experience the Himalayas. However, the cost of tourism in this country will not be cheap, although it is a happy but the transport infrastructure is less developed, traveling between regions will be more difficult.


Where should you stay?

We would recommend staying in a Tea House and not camping if you have never visited this area before. Tea House is a small hostel opened by a local family. Tea House provides basic accommodation. Experiencing local culture in the closest and most important way is security. It is also a great experience when you live in the local community and understand the culture of the places you go.


5 activities you must experience in the Himalayas

The dramatic Himalayan chain is one of the most admired international tourist destinations in the world, with exciting activities awaiting your discovery.

The natural grandeur of the mountains, people, abundant wildlife and even its remoteness has attracted millions of tourists over the past 10 years.

Himalaya is not only your average mountain resort. Over 40 million people live here, and their diverse and vibrant culture will force you to learn more. The mosaic paintings of different communities, cultures and pilgrim routes make the Himalaya chain an ideal place to check your limits and venture into the undiscovered wilderness. Here are 10 activities you might want to try while exploring the Himalayas.

1. Take water rafting

There are many canyons emerging from the summit in Himalayas, which means that it is exactly what you need to feel that you live. Song Ganga is great for rafting water; chaotic and quite difficult to defeat, there are adventures for professionals and beginners.

2. Trekking

Trekking is probably the most common type of activity to try while in the Himalayas. There are many different routes for experienced climbers and beginners. Some of the most famous are Annapurna, Langtang, Mount Kangchenjunga, and of course, Mount Everest.

the Himalayas

3. Heli-skiing

Helium skiing is a type of activity that has become popular over the years in the Himalayas. In particular, Himachal Pradesh, offers a number of unbeatable options. Skiers are transported by a helicopter at a height of about 14,000 feet from where they jump onto the snow and slide down the slope.

4. Gondola riding

Gulmarg Gondola is the tallest and longest cable car in the world in Asia. The trips start at 9,000 feet and they are up to 10,000 feet, thus providing visitors with the most incredible landscapes. Prepare your camera as you will want to capture every second of this amazing experience.


5. Yak safaris

This type of activity is exclusive to the Himalayan region from Ladakh. Yak is a giant animal native to Ladakh, and many tourists are only fascinated by them. In India, yak was used to explore heavy terrain. Today, these animals attract many interested tourists to learn more about their background.

If you love sports and exploring, then experience trekking in the Himalayas

Trekking – A special sport

Trekking means a long walk is a form of adventure travel outdoors in the wild. The trekking only the only means of transport is their feet. They must walk, often carry their own clothes and go into forests, mountains and villages away from the center without transport means, it takes a lot of time, hard work, even danger.

The trekking journey is often very wild but also surprisingly interesting. Trekking helps to train the body,is useful for health, challenges the feeling of being conquered and immersed inthe wild nature. Please do not confuse trekking with climbing.

Why should you go Trek Himalaya, Nepal?

What’s good about going to the Himalayas? For simplicity, it is possible to summarize the trek journey with just a few words: going up and down, going down and then going up again, and sometimes going to the road by, not up, not down. But going up, tired, unable to breathe, tired thighs, going down is easy to hurt knees, toe or ankle pain.

And most of the time will not be watching the sky, watching the clouds, watching the mountains or taking a selfie, but just looking at the ground, taking care of trampling or even stepping on horse manure. Then, the living conditions are always at a minimum, especially when getting higher and higher, there is a shortage, the night is difficult to sleep because the air is thin and it is cold. Not to mention the risks that can happen as shock of height, fall or knee pain, cramps, sprains, colds, stomach aches …

But to compensate, when you go on a trek, you have the joys that are not easy: that is the overwhelming feeling of the majestic nature, the vast spaces of nature that if you don’t go, you can only have opportunity to see on TV or over the Internet. It is fun both in the journey and in the destination, when you realize you can do it, overcome the limits that you previously thought you could hardly do.

It is also the uncertainties and unpredictability of the journey and that itself makes its journey interesting and unforgettable. It is also your companions or other trekkers who are on the same road with you, but when you meet each other only greet each other with a Hello or Namaste but can understand and share each other’s love for nature and life. It is also the impression of people living in those lands, there are things that make you pity, admire, sympathize and sometimes make it easier to try to put yourself in their place.

Impressions of the landscape will also pass away (although the camera may somewhat be recorded to make you remember), but the memories of the emotions once on the journey will surely stop longer.

Experience training before going to trekking

Trekking – although less tired than climbing (mountain climbing), but still need a lot of strength to walk through tens of kilometers.

So, in order to have successful trek trips, you need to practice seriously before each trip.

 1. Jogging – the most effective exercise

Because trek is hiking through many terrains, of course the jogging exercise will support you the most. When you first start, try to run 1km within a maximum of 15 minutes. Then try to speedup so you can reach 1km speed in less than 10 minutes.

About the distance, you can initially run according to your strength, but to be able to conquer the heights from 3000m or more, you must run at least 6km to be able to reach the target.

Kết quả hình ảnh cho kinh nghiệm tập luyện trước khi trekking

2. How long do you train before the trip?

For best results, make sure you practice at least 1 month before the trip. The 4-week exercise will help your body get used to the high intensity of activity to overcome challenges on trekking.

With difficult trips (lasting more than 1 week, altitudes above 5000m), your training time must be longer, at least 3 months.

Kết quả hình ảnh cho kinh nghiệm tập luyện trước khi trekking

3. Additional exercises

In addition to jogging, you can combine other support exercises to rest your legs and increase your body’s strength. Here are the exercises that people suggested, check out:

– Abdominal muscles training: 30 times in less than 90 seconds.

– Inhaling soil: 30 times in less than 90 seconds.

– Hiking: at least 10km each time.

– Swimming: At least 200m for each swim.

Kết quả hình ảnh cho kinh nghiệm tập luyện trước khi trekking

4. Diet when exercising

You need to make sure you eat enough nutrients while exercising to avoid the risk of exhaustion and muscle aches. Most important are minerals, calcium and protein. Drink lots of milk, eat lots of bananas, seafood and red meat.

5. Rest mode

After each training session, you need to have a good rest and take a shower. Showering with cold water by cold water will help constrict blood vessels, helping to relieve muscle pain. Note, when you are tired, absolutely do not take a hot bath because hot water will make blood flow strongly, while your heart is tired, so you will not push blood in time, easily lead to dangerous complications.

Kết quả hình ảnh cho kinh nghiệm tập luyện trước khi trekking

During holidays or light exercise, you can take a warm bath to increase blood circulation. You also need to sleep enough. Be sure to sleep at least 6 hours a day, ideally 8 hours. If you lack sleep, your muscles will get tired, leading to poor quality exercise.

6. Measures to help you work harder

If possible, invite your trek team members to train together to increase the motivation for the group. When there are friends who practice, you will avoid your lingering phenomenon because it is rare for both of you to be lazy… (But if both of them are lazy, they will get lost!)

Daily reading of documents related to the upcoming itinerary will also help you to be more psychologically and hardworking, because you know that if you are not good, you will not be able to enjoy the harsh journey.

The best time for trekking in Nepal

You can go hiking in Nepal all year round, but most people often trekking in autumn and spring. If this is your first time trekking in

Nepal, we recommend coming hereon one of these peak seasons. Although the trekking supply will be more crowded, but it will be safer for you.

Fall (October – November)

This is the highest peak climbing season in Nepal. This is the best time to see the mountains, sunny sky, mild climate and less rain. The downside of this time is that many other tourists and tea houses are always overloaded, especially along the famous trekking routes ABC Anapunar. If you go to Anapunar palace, do not go into these 2 months.

Poon Hill

Spring (March – April)

Spring is the second peak season and also the best season of the year to trekking in Nepal. This is when the ice and snow melt on high mountain passes, the giant rhododendron begins to bloom on the hillsides of Nepal. This is a cool airtime, and is also very suitable for watching wildlife. The two main drawbacks when trekking in the spring are the winter trekking roads and the sky is quite dim,which can obscure your vision. However, the higher the climb, the brighter the sky, the clearer the scenery.

Manaslu Circuit

Other seasons

In addition to the peak seasons in Nepal, trekking in other seasons has its own advantages. The roads become more deserted, the prices are cheaper. However, trekking beyond the peak seasons in Nepal also has hidden dangers, so you must consider carefully.

Experienced winter travelers (December – February) can find sunny days and brilliant mountain views at this time of year. However, temperatures can be cold, daytime shorter than night, and harsh winter storms can disrupt your climbing plan or you must force many destinations to pass along the way. In addition, many popular stores will not be able to travel at this time of year due to heavy snowfall at high altitudes.

Hồ Gokyo

Trekking in the rainy season (May – September) should not go. Monsoon winds and rains cause landslide and erosion in Nepal. This makes climbing difficult and dangerous. The weather can also be hot and humid during this time of year and the mountains are often obscured by clouds.

Nepal Tourism – Fly to the Himalayas from Nepal

When mention to Nepal, people can imagine even snowy white in Himalayas and Mount Everest has always challenged climbers. But Nepal is the land of the gentle and mysterious monuments.

Poor but peaceful

From on high, the capital Kathmandu appears in the eyes of tourists with the dark red house on the genus dock everywhere. There is a tall building would up the rich. From the airport to the center, across the street is the poor dusty.


Tourists can stay in a small hotel near the old city of Thamel, where many backpacker tourists. The streets here are small to the point of just enough two cars passing each other a way of evading difficulties. So that the old car still launches through a stylized art. To Nepal, you should also be familiar with electric clippers. In Kathmandu, the electricity being cut every day for eight hours, broken into three times and power cut schedules tagged in hotels.

The mysterious ancient heritage

Monkey temples or Swayambhunath is located on a high hill andis one of the most ancient religious relics of Nepal, dating from about the 5th century. It featured the colourful flags typical of Tibetan culture. Occasionally see these lamas up down in the ranks of free masonry. Stupa – shaped spires hemisphere feature appears on the top of the mountain. Monkey herds running jumping all over the place, so incessantly with who, as between the mand the humans there. There is a sense of peace to the exotic. It is called the temple of the monkeys due to that reason.

Kết quả hình ảnh cho Swayambhunath

From where the stupa architecture such as Swayambhunath,walk through a crowded area, you will reach the Boudhanath. With a white stupa that lies between, here you can observe more clearly religious activity, people go to pray, worship, to understand more about their customs.

Ancient Durbar square with monumental architectural complex and voluminous. Which is the Palace of the Royal family are always crowded of people walking out, the markets and the visitors. The best way to see the whole of Durbar square and the ancient Palace is up a starbucks on the terrace, where you can track the activities of indigenous people.

Flying up Mount Everest – the roof of the world

Go to Nepal without seeing Mount Everest, the roof of the world, the result is a waste of the whole trip. If you are at the time and afraid of difficulties, you may choose to fly instead of climbing. Nepal Airlines serve for Himalayas sightseeing flight in the early morning or late afternoon.It is about a great time and safest to fly up the mountain sightseeing, by calm weather. Ticket price is about $160 for a sightseeing flight hour mountain, not too expensive to see a majestic natural wonders.


If the plane windows are not enough for you to satisfy the crew also for you to take the cockpit to watch the scene airer. The friendly pilot is willing to take pictures for you. If given the opportunity to fly domestic routes in Nepal, you also have the opportunity to watch the Himalayas from above.

And if not satisfied, you can go to other parts of Nepal to sit there watching the Himalayas like Pokhara, Nagarkot, Lukla, etc. In Pokhara,can rent the car to the top of Sarangkot in the early morning to see the sunrise on Himalayas. In Nagarkot, you can sit on the balcony in the hotel zone, motels to watch Himalaya all day. Those who are brave and hard work could spend weeks trekking to Everest Base Camp to to look better Everest.

8 Notes For A Trekking In Himalayas

Actually setting off will make you get reality experiences for yourself. We are willing to share with you the experience after trekking to Everest Base Camp (Nepal).

1. Visa 

Nepal visa very easy for tourists and can do the procedure quickly at the entry door of Tribhuvan International Airport, Kathmandu (Visa on arrival).

Extremely simple procedure, just need 4×6 photos, visa application form (issue on the plane or at the airport), immigration forms, cash to pay the visa fee (USD).

2. Weather

The weather in Himalaya is very cold. Night at an altitude of more than 4,000 m, the temperature easily pitch and whether the temperature is about 5 or 6 degrees celsius with high humidity the cold still penetrates clothing.

So 10 degrees Celsius here can upset over 0 degree in Europe. And most of the shelter are not insulated. So you need to prepare a good sleeping bag, map or insulated clothing insulation felts to be able to sleep. You can also take 1 hot packs up on sleeping bags.

Each season has its own beauty but if to avoid being gray all day and rain, you should not go in June, July, August and September because it is the rainy season, but on this point there will be a lot of flowers. December to end of February should be avoided if you don’t want to get too cold, but this time offset is a white snow fairy scene.

3. Costs

If you take the tour, it usually oscillates about $2,000 USD and if you go by self, it will be much lower, but you must prepare psychologically there may be more costs incurred. You will have to prepare the expenses for toilet paper, money charging phone or camera, money wifi, hot water bill, water bill. And certainly the cost gets higher as rising because everything is used manpower climb to transport. For example, in Namchebazar is 100RB/toilet paper rolls ($1 USD), up to Lobuche is 400RB/roll ($4 USD).

If you want to go self-sufficient without through the tour, you can consult the list of costs below:

– Guide: 20-50 USD/day.

– Porter: 15 USD/day (pay attention not to squeeze them bring over15-20 kg).

– Climbing permit: about 20 USD if going private and 10 USD if going by group.

– Plane tickets: from Kathmandu to Lukla about 300 USD round trip.

– Food: about 15 USD per day is well-off.

Thus the total cost trek about 70 USD/day is nice, the more people are, the cheaper it costs, but the risks will be higher if the group is too large.

4. Fitness

During 15 days of walking, you’ll go from an altitude of 2,600m to more than 5,000m, so you must work out, prepare medicine to gradually adapt to this level.

Before the trip you should practice climbing stairs, running, it will be the best if you can practice yoga it will help to regulate the breath.

5. Medications

You need to pocket some medications such as anti-altitude sickness drugs, brain tonic, analgesics, diarrhea medicine, flu medicine, antibiotics and vitamin tablets. You can buy the kind offer of 21 minerals and vitamins of green vegetables because the food here is less good green vegetables).

6. Food

All the food in restaurants, hotels on the Himalayas are just brought up from the station by porter and the refrigerator here is not popular, so you will hardly be eaten fresh meat. So I think you should stick with the vegetarian dishes and get protein from eggs, mushrooms, cheese,…

If you really want to eat meat, you can bring dried meat or ham because they are relatively light and will surely become great dishes during the journey.

7. What to bring

– Waterproof hiking boots (high priority); Gloves should have 2 pairs: 1 simple pairs and 1 for keeping warm (waterproof); 6 types of thick socks (waterproof as possible), should have one wool socks to keep warm.

– Austria: 2 short sleeves and 2 long coat (preferably sweatshirts to insulation); 1 duck feather jacket to keep warm, 1 wind-jacket (soft shell or hardshell) and 1 waterproof suit.

– Clothing: 2 or 4 trekking pants.

– Two backpacks: one small type to contain the map such as a camera, water, toilet paper, candy …; the remaining type is main backpack to contain garment, furniture for the porter to carry (have power-assisted hip belt) and 2 raincoats for backpacks.

-1 pair of slippers, sunglasses, hats, masks, cold-resistant, solar charging is recommended because that will help you save money for electric; head-wearing lamp, suntan cream, snacks such as candy will help you avoid hypoglycemia when being too tired; should bring books to read and to write diary because so much free time.

– Something can be rented in Nepal: trekking sticks, winter sleeping bags, clothing jackets, trekking shoes,…

8. Problems can occur:

Altitude sickness, having indigestion., natural disasters such as avalanches and earthquakes. 

To limit the altitude sickness, then you should drink 4 liters of water per day, bring water purification drugs, drug fever, should not eat meat which easily having indigestion.