How Fit do you Need to be for Everest Base Camp?
- Margaux
- 9 hours ago
- 4 min read
One of the most common questions I get asked about Everest Base Camp is: how fit do you need to be to do the trek? While this is not an easy trek by any means, it is definitely doable for someone with a good level of fitness. This blog post will tell you exactly how fit you need to be to do the Everest Base Camp trek, how I trained for it, and how to fuel your body properly to make sure you make it to the end.
For my complete guide to Everest Base Camp, including the 11-day trek itinerary, everything you need to know about hiring guides, packing lists, cost breakdowns, and more top tips and advice, see my post here.
Contents
How fit do you need to be for the Everest Base Camp Trek? Short Answer
Everest Base Camp is not a trek for the light-hearted, and the challenging days are very difficult. Many people refer to the Everest Base Camp trek as a ‘glorified hike’, but I disagree. I have a good level of fitness, and still struggled on many days. I think that being very physically fit is absolutely necessary to make this trek enjoyable, and to help with altitude. I tend to tell people that you should be able to run 10km relatively comfortably in order to complete the trek.
Does Physical Fitness Prevent Altitude Sickness?
Your level of fitness will not influence your vulnerability to altitude sickness. People of all fitness levels can suffer from altitude sickness, so it is important to prepare for that. Drink plenty of fluids, monitor your symptoms, and listen to your body, as altitude sickness can be very dangerous. Read my full guide to Everest Base Camp for more advice on avoiding altitude sickness.
How to train for Everest Base Camp
To train for Everest Base Camp, I recommend doing an increased amount of cardio training in the months leading up to your trek, and adding in weight sessions to strengthen your muscles for the uphill stretches. Building up the muscles around your knees also goes a long way in preparing them for the long days of almost exclusively downhill trekking. The below is what I did, but please remember that everyone is different and starts at different levels of fitness, so make sure you do what is right for you - this is only guidance.
Before I started training properly, I was already quite physically fit, walking 10,000+ steps per day and doing some form of high-intensity exercise every day. In the 3-4 months before I departed for the trek, however, I did change my exercise regime. I added more cardio to my weeks, focused on lower body strength, and went on longer walks.
My cardio consisted of at least one hour running or on a cross-trainer set at an incline, both at high intensity. I did this three times a week.
Lower body training focused on quads, glutes, and hamstrings, and I also worked on my core strength to help my balance and overall strength. I also did strength training three times a week.
I would take longer walks on weekends, aiming for at least 15,000 steps in a day. This helps you get used to being on your feet for long periods of time and builds your stabiliser muscles.
A few months before the trek, I also climbed Ben Nevis - the highest mountain in the UK. While this is nothing compared to Everest Base Camp, it gave me a good indication of how well I was doing with my training and how much I still needed to do!
Make sure you also rest properly - rest is essential for recovery and will only help you get fitter. Luckily on the trek you also get plenty of time to rest in the afternoons, which is necessary recovery time.
How to fuel yourself for Everest Base Camp: Nutrition Advice
While again everyone is different, nutrition on Everest Base Camp is so important. You will be burning between 3000 and 4000 calories every day on the trek, so it is important you are eating enough to keep your body fuelled. If you don’t, you will suffer later on at higher altitudes. Carbohydrates are essential for energy, but also are easier for your body to digest at altitude, so don’t hold back.
If you’re interested in the food on offer during the Everest Base Camp trek, plus all my advice on what food and snacks to bring, check out my EBC food guide here.
I hope this provides you with a good overview of how fit you need to be to do Everest Base Camp. I have a lot more advice and information on this trek, so don’t forget to have a look at my EBC cost breakdown, EBC packing list, EBC food guide, EBC shower, toilet, and accommodation guide, and my full-blown EBC guide.
As always, look after the places you visit and remember to only leave your footprints behind :)
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