Gokyo Trek: What To Prepare For
If you are thinking of commencing the trek to Gokyo Valley, you should understand the journey ahead. Only then can you make the right kind of preparations for Gokyo trek.
The trek is considered one of the most scenic alternatives to the traditional Everest Base Camp trek route. Located in the Sagarmatha National Park of Solukhumbu district, the trek is known for its beautiful and less crowded trails.
You walk through Sherpa villages, monasteries and the longest glacier in the Himalayas, Ngozumpa glacier. Gokyo Lakes, a group of six pristine glacial lakes situated above 4,700m, are one of the highlights of this trek.
You also ascend the Gokyo Ri at an altitude of 5,357m and watch 8,000-m peaks Everest, Lhotse, Makalu and Cho Oyu from there.
To reach the Gokyo Ri and back in a 10-day trek, you have to walk for 5-7 hours daily and traverse around 98 km, beginning from Lukla. The long daily hiking and high altitude make the trek challenging. Only the trekkers with a good fitness level and prior hiking experience can complete this trek with ease.
You experience a significant elevation gain as you ascend from Lukla at 2,860m to Gokyo Ri at 5,357m. Thus, the trek must have enough days for rest and acclimatization to avoid altitude sickness and other risks associated with it.
Then, you should remember that the weather is cold and unpredictable most of the time. Even in trekking season, expect to experience strong winds, snow, along clear skies.
Now that you have an idea of what you are getting into, you have an answer to your question: How to prepare for Gokyo trek?
If you are still confused, refer to our Gokyo trek preparation guide below and set off on the journey confidently.
Physical Preparation
Being physically fit helps you walk with ease and adapt to high altitudes during the trek to Gokyo Valley. As such, your body should be ready in a way to face the challenges of reduced oxygen levels and demanding trails.
For that, start working on your physical fitness at least 8-12 weeks before the trek. Your goal should be to improve both stamina and endurance.
Some of the effective methods to reach that goal are:
Cardiovascular Training
Consider this as the main part of your training. Try incorporating these workouts in your fitness routine as a part of your Gokyo trek preparation:
- Opt for running to improve your cardiovascular fitness and endurance. Also, gradually increase the distance and speed of your runs.
- Cycling is another way to improve your cardiovascular health.
- Hike Include uphill trails to simulate the trek conditions in Gokyo Valley. It helps build the stamina of your legs.
- Climbing stairs can also help build the strength of your legs. This makes it easier in ascent when the trails are steep.
Remember, you need to do 45-60 minutes of cardio 4-5 times a week as a part of the training.
Strength Training
Its focus should be on your core, legs and the back. The goal is to build stability when you walk. It also aims to prevent strain on your knees and joints as you make long ascents and descents during the trek. You can build strength with:
- Deadlifts strengthen your back and legs. You can also opt for small hikes carrying heavy backpacks.
- Try squats to develop leg strength and endurance.
- Lunges are a must to improve balance as well as the strength of your legs.
- Planks are important for maintaining stability and posture as you trek.
- Enhance the strength of the upper body with push-ups.
Mental Readiness
Trekking at high altitude makes you realise how patient you are, what your willpower is and how resilient you are emotionally. Without a good quotient of all these, you are unable to succeed in your Gokyo trek.
It means you experience fatigue during the trek. The weather keeps changing, and you might even doubt the purpose of your trek. During such situations, a positive state of mind and mental focus are inevitable. Only then can you move ahead in the trek despite the challenges.
To attain these qualities, you need to be ready mentally. For that, it is advised to set realistic goals for the trek. Also, practice breathing exercises and short meditations to deal with anxiety and panic. It helps you stay calm and cool. Also, trek at your own pace and do not compare your progress with others, and get demotivated.
Nonetheless, if you are ready with the right mindset, then you will be better prepared to make the most of this trekking experience.
Packing the Right Gear
Packing for the journey is also a part of the Gokyo Valley trek preparations. With proper equipment, the right clothes and other essentials, you feel confident to embark on this journey. Here is a brief suggestion on how you can pack and be prepared for the trek:
Clothing
These are the basic and must-have clothing items for the trek. Remember to pack in layers to deal with the unpredictable weather patterns.
- Moisture-wicking base layers
- Insulating mid layers like fleece or down jackets
- Waterproof and windproof outer layer
- Trekking pants and quick-drying shirts
- Gloves, woolen hat, sun cap and a buff
Footwear
When it comes to trekking, the right footwear can take you farther than your willpower alone. Here is what to get for that:
- Broken-in, waterproof and sturdy trekking boots
- Camp shoes or sandals
- Several pairs of warm and breathable socks
Daypack Essentials
These are the items that make you feel comfortable during the trek, though you might not need all of them:
- Backpack with rain cover
- Water bottles or a bladder
- Energy snacks
- Sunscreen, lip balm, toiletries and personal care items
- First aid kit and personal medication
- 30–40L backpack with rain cover
Sleeping Gear
A good night’s sleep keeps you energized for the next day’s trekking. To ensure you get that sleep, you must carry with you:
- Winter-rated sleeping bag
- Sleeping bag liner
Technical Items
Get ready technically for the trek to enhance your personal experience with:
- Trekking poles, headlamp, UV-protection sunglasses
- Power bank, universal adapter, and personal essentials
Health and Safety Precautions
Health should be an important focus in your Gokyo trek preparation guide. That is because altitude, temperature and trail conditions can affect your trekking experience.
Altitude sickness is one of the major issues and anyone can experience it, irrespective of age or gender. Assessing your fitness level as well as ensuring there are enough days for acclimatization is the most important part of this preparation. You can also carry Diamox to prevent altitude sickness. But make sure to consult with your physician prior to this.
While on the trek, follow the principles of acclimatization. If any symptoms of altitude sickness persist, contact the authority concerned for necessary medical help.
Also, make certain that your routine shots are up to date. You can also consider vaccines for Hepatitis A, Typhoid and Tetanus.
Carry your medical kit filled with your medications, pain relievers, oral rehydration salts and band-aids.
Arrange for reusable water bottles as well as water purification tablets or filters to ensure access to drinkable water during the trek.
Lastly, get yourself a travel insurance that covers high-altitude trekking and emergency helicopter evacuation.
Logistics and Permits
At Marvel Adventure, we arrange for the logistics and required permits for all our trekkers.
You are provided with a licensed guide for easy navigation, local insights and cultural interactions as well as safety. Get a porter to lighten the load of your backpack.
Accommodations are teahouses with basic facilities along the trek route. So, be prepared to live in minimal conditions during the Gokyo Lake trek. We will book the teahouses in advance during the trekking season.
The food is mostly a Nepali staple, Dal Bhat, along with momo and noodles, to name a few.
In the case of a permit, you need to obtain a Sagarmatha National Park Entry permit.
If you have been training physically, have required permits, proper clothing and gear, and are mentally prepared, your Gokyo trek is bound to be a successful endeavor.
