Packing for a trek in Nepal is a balancing act. You need to be ready for sunny afternoons at 20°C and freezing nights at −15°C, for dusty trails and sudden snow, and you need to do it with a bag light enough for a porter to carry and small enough to fit the 15 kg limit on the Lukla flight. After many seasons of watching trekkers arrive in Kathmandu with either half the gear they need or three times too much, we have put together the packing list we give our own clients.
This list is designed for teahouse treks, where you sleep in lodges and eat in their dining rooms. It works for the Everest Base Camp, Annapurna, Langtang and Manaslu treks, and we note where you need more or less for shorter, lower routes or winter trekking.
Quick answer: pack a layering system (base layers, fleece, down jacket, waterproof shell), broken-in waterproof boots, a sleeping bag rated to about −10°C to −15°C, a 30-litre daypack, sun protection, a head torch, water bottles with purification, a basic first-aid kit and your documents. Keep your porter bag under 10–12 kg. Down jackets and sleeping bags can be rented cheaply in Kathmandu.
How much can you take?
Before you pack, it helps to know the limits:
| Limit | Weight | Why it matters |
|---|---|---|
| Porter load per trekker | About 10–12 kg | One porter usually carries two trekkers' bags, up to about 20–25 kg in total |
| Lukla flight (Everest region) | About 15 kg total, including hand luggage | Excess baggage is charged and may fly later |
| Other domestic flights | About 15–20 kg | Jomsom, Tumlingtar and other mountain airstrips are strict |
| Your daypack | 4–7 kg | Water, layers, snacks, camera and essentials |
Most trekking companies, including ours, provide a duffel bag for your porter load. Anything you do not need on the trek, such as city clothes and souvenirs, can be left at your hotel or our office in Kathmandu.
The layering system: how to dress for the Himalaya
The secret to staying comfortable in the mountains is layers. Instead of one heavy jacket, you wear several thinner layers that you add or remove as you warm up or cool down. A typical trekking day starts cold, warms up quickly in the sun, and becomes cold again as soon as the sun sets or clouds roll in.
| Layer | What it does | What to bring |
|---|---|---|
| Base layer | Wicks sweat away from the skin | 2–3 synthetic or merino tops, 1–2 thermal leggings |
| Mid layer | Insulates | 1 fleece jacket or pullover; optional light synthetic jacket |
| Insulation | Keeps you warm when resting or at night | 1 down jacket (hooded, 600+ fill for high treks) |
| Outer shell | Blocks wind, rain and snow | Waterproof, breathable jacket and trousers |
Avoid cotton, especially for base layers and socks. Cotton stays wet with sweat and makes you cold as soon as you stop.
Clothing checklist
Upper body
- 2–3 base layer tops (at least one long-sleeved), synthetic or merino wool.
- 2 trekking shirts or T-shirts for warm lower days.
- 1 fleece jacket or thick mid-layer.
- 1 down jacket, hooded. Essential above 3,500 m and on any trek from October to March.
- 1 waterproof and windproof jacket with a hood.
Lower body
- 2 pairs of trekking trousers; convertible zip-off trousers work well.
- 1 pair of thermal leggings for cold evenings and nights.
- 1 pair of waterproof over-trousers.
- Optional: 1 pair of fleece or insulated trousers for high lodges in winter.
- Underwear: 4–5 pairs, quick-drying.
Head and hands
- Warm hat (beanie) that covers your ears.
- Sun hat or cap with a wide brim.
- Buff or neck gaiter: protects against dust, sun and cold air, and is one of the most useful items you can bring.
- Liner gloves for cool mornings.
- Insulated, windproof gloves or mittens for high altitude and summit days.
Footwear
Your boots are the most important piece of gear you bring. Blisters and sore feet end more treks than altitude sickness.
- Trekking boots: waterproof, mid- or high-cut for ankle support, with a stiff enough sole for rocky trails. Break them in with at least 50 km of walking before you arrive. Do not buy new boots in Kathmandu for your trek.
- Camp shoes: light trainers or sandals for evenings in the lodge, and for wearing with socks to the toilet at night.
- Trekking socks: 4–5 pairs of merino or synthetic hiking socks, plus a pair of thick warm socks for sleeping.
- Liner socks: optional, but they help some people avoid blisters.
- Gaiters: useful on snowy passes and in winter.
- Microspikes: recommended for high passes such as Thorong La, Larkya La and Cho La, and for winter treks.
Sleeping bag: how warm does it need to be?
Teahouses provide blankets, but rooms above 3,500 m are unheated and nights can be very cold. Your own sleeping bag is essential.
| Trek or season | Recommended comfort rating |
|---|---|
| Short, lower treks (Poon Hill, Helambu) in spring or autumn | About −5°C |
| Annapurna Base Camp, Langtang, Mardi Himal | About −10°C |
| Everest Base Camp, Annapurna Circuit, Manaslu (autumn/spring) | About −15°C |
| High treks in December–February | About −20°C |
A sleeping bag liner adds a few degrees of warmth and keeps your bag clean. Sleeping bags are easy and cheap to rent in Thamel, and many trekking companies, including ours, lend them to clients.
Bags and packs
- Duffel bag for your porter (usually provided by your trekking company), about 60–80 litres.
- Daypack of 25–35 litres with a hip belt, a chest strap and a rain cover.
- Dry bags or stuff sacks to organise gear and keep it dry.
- Small padlock for your duffel bag.
Your daypack should hold everything you need during the day: water, a warm layer, a waterproof jacket, sun cream, snacks, your camera, toilet paper, a small first-aid kit, permits and some cash. Your porter usually walks at a different pace, so you will not see your duffel until evening.
Equipment and accessories
- Trekking poles: they save your knees on the long descents and help on steps. Adjustable poles are best.
- Head torch with spare batteries: power cuts are common, and you will need it for early starts and night-time toilet trips.
- Water bottles: two 1-litre bottles or a bottle and a hydration bladder (bladders can freeze at altitude).
- Water purification: tablets, drops, a UV purifier or a filter. Refilling saves money and plastic.
- Sunglasses with full UV protection (category 3 or 4 for high altitude and snow).
- Power bank of 10,000–20,000 mAh: charging is expensive and not always available.
- Universal adaptor: Nepal uses type C, D and M plugs.
- Quick-dry towel, small and light.
- Earplugs: lodge walls are thin and dogs bark at night.
- Zip-lock bags for permits, passport and electronics.
Toiletries and personal care
- High-factor sunscreen (SPF 50) and lip balm with SPF: UV is much stronger at altitude.
- Toothbrush, toothpaste and biodegradable soap.
- Wet wipes and hand sanitiser: hot showers are not always available, and hygiene matters for avoiding stomach upsets.
- Toilet paper: lodges rarely provide it; bring a roll in a plastic bag.
- Moisturiser: the air is extremely dry.
- Menstrual products: bring enough for the trek, and a small bag to carry used items out.
First-aid kit and medicines
Your guide will carry a group first-aid kit, but you should bring your own personal kit:
- Blister treatment: plasters, blister pads and tape.
- Painkillers such as paracetamol and ibuprofen.
- Rehydration salts.
- Anti-diarrhoea tablets and, after talking to your doctor, a course of antibiotics for traveller's diarrhoea.
- Throat lozenges: the "Khumbu cough" is common in the dry, cold air.
- Antihistamines.
- Acetazolamide (Diamox) if your doctor recommends it for altitude.
- Any personal prescription medicines, with extras in case of delays.
Read our guide to altitude sickness on Nepal treks before you go.
Documents and money
- Passport valid for at least six months, with copies.
- Nepal visa (on arrival or online) and passport photos for permits.
- Travel insurance policy details, including the emergency phone number and helicopter rescue cover.
- Cash in Nepali rupees for the whole trek: ATMs on the trail are unreliable.
- A credit or debit card for Kathmandu.
- Your trekking permits, which your guide will usually carry.
Snacks and food from home
Lodges serve three good meals a day, but snacks on the trail are expensive and the choice is limited higher up. Bring a supply of your favourite energy bars, nuts, dried fruit or electrolyte tablets. They give you a boost on long climbs and are a comfort when your appetite drops at altitude. Kathmandu supermarkets in Thamel sell most snacks too.
What to rent or buy in Kathmandu
Thamel, Kathmandu's tourist district, is full of trekking shops. You can rent or buy almost anything you need, which is useful if you are travelling light or forgot something.
| Item | Rent or buy? | Approximate rental cost |
|---|---|---|
| Down jacket | Rent | US$1–2 per day |
| Sleeping bag | Rent | US$1–2 per day |
| Trekking poles | Rent or buy | Under US$1 per day |
| Duffel bag | Often provided | — |
| Microspikes, gaiters | Rent | Under US$1 per day |
| Boots | Bring your own, broken in | — |
| Base layers, socks, gloves, hats | Buy locally or bring | — |
Much of the gear sold in Thamel is locally made or imitation-branded. It is fine for a single trek, but quality varies, especially for waterproofs and electronics. Rental items are usually clean but worth checking for broken zips.
Seasonal adjustments
Autumn (October–November)
Clear, dry days and cold nights. The standard list above is right. Nights at high altitude drop to −10°C to −15°C by November, so do not skimp on your sleeping bag and down jacket.
Winter (December–February)
Add a warmer sleeping bag (−20°C), insulated trousers, heavier gloves or mittens, microspikes and gaiters. Hand and toe warmers are a luxury worth having.
Spring (March–May)
Warmer, with more afternoon cloud and occasional showers. The standard list works; make sure your rain gear is reliable.
Monsoon (June–September)
Prioritise rain gear: a good waterproof jacket and trousers, a pack cover, dry bags for everything, an umbrella for lower trails and leech socks. Quick-dry clothing is essential. In rain-shadow areas such as Upper Mustang, sun and wind protection matter more than rain gear.
Short treks and tours: a lighter list
For short, low treks such as Poon Hill, Chisapani Nagarkot or Helambu, you can leave out heavy winter gear in spring and autumn. A fleece, a light down or synthetic jacket, a rain jacket, comfortable boots and a lighter sleeping bag (or none, if lodges provide good blankets) are usually enough. For safari and city tours, pack light, breathable clothing in neutral colours, a sun hat and insect repellent.
What our guides carry
We asked one of our senior guides, who has led more than eighty treks to Everest Base Camp, to empty his daypack for us. It was surprisingly light. He carries a 30-litre pack with a well-worn down jacket stuffed in the top, a thin fleece, a waterproof shell, a warm hat and two pairs of gloves. Two insulated water bottles, a thermos of hot tea in winter, a small bag of dried apricots and peanuts, and a packet of biscuits to share. A head torch, a pulse oximeter, the group first-aid kit, a satellite phone or local SIM with good coverage, a power bank and a notebook with everyone's permits and insurance numbers. That is all.
His advice is simple: "People bring too many clothes and not enough warm ones." Most trekkers pack five T-shirts and one thin jacket, when what they need at 5,000 m is two base layers, a fleece and a proper down jacket. He also insists on good socks and says that the trekkers who keep their feet dry and warm are almost always the happiest.
Electronics and photography
Most trekkers now use their phone as a camera, map, e-reader and music player, which makes power management important. Batteries lose charge quickly in the cold, and charging in lodges costs extra and is sometimes unavailable when solar panels have not had enough sun. A 20,000 mAh power bank will recharge a phone four to five times and is worth its weight. Keep it and your phone inside your jacket during the day and in your sleeping bag at night.
If you bring a camera, pack two or three spare batteries and a lens cloth for dust. A small, light tripod is useful for star photography at high lodges; on a clear night the Milky Way is bright enough to cast shadows. Download offline maps (such as Maps.me or Gaia) before you leave Kathmandu, and consider an e-reader for evenings, which weighs far less than paperback books. Drones require permission and are banned in most national parks, so leave them at home unless you have arranged a permit in advance.
Tips for women trekkers
Many of our trekkers are women, travelling solo, with friends or with family, and we are often asked about specific packing needs. Modest clothing is respectful in mountain villages: trekking trousers and a T-shirt or long-sleeved top are perfect, and there is no need to cover your head. A sports bra for walking and a comfortable one for sleeping make long days easier. Bring enough menstrual products for the trek, as choice on the trail is limited, and consider a menstrual cup, which reduces waste. A pee funnel is a small item many women swear by on high trails where toilets are basic and cold. Female guides and porters are also available on request, and we are happy to arrange them.
Looking after your gear on the trail
A few habits keep your kit working for the whole trek. Air your sleeping bag in the sun during rest days and take it out of its stuff sack each evening so the down can loft. Dry sweaty base layers and socks overnight by hanging them in your room or draping them inside your sleeping bag, where your body heat will dry them. Clean dust from zips on your daypack and jacket, as grit wears them out quickly. Keep water bottles upside down in cold weather so ice forms at the bottom rather than in the lid. And at the end of each day, check your feet: a small hot spot treated in the evening does not become a blister the next morning.
Extra gear for trekking peaks
If you are combining your trek with a climb such as Island Peak, Lobuche East or Mera Peak, you will need extra equipment: insulated mountaineering boots, crampons, a climbing harness, a helmet, an ice axe, an ascender (jumar), a descender and several locking carabiners, plus expedition mitts and a warmer down jacket. Most of this can be rented in Kathmandu and checked by your climbing guide before the trek, and porters carry it to base camp. Make sure your boots and crampons fit together properly before you leave.
What not to bring
- Jeans and cotton clothing: heavy, slow to dry and cold when wet.
- Too many clothes: you will wear the same trekking trousers for days, and that is normal.
- Heavy books: bring an e-reader or download books to your phone.
- Expensive jewellery: leave it at home.
- Single-use plastic bottles: refill instead.
- Drones: they require permits in Nepal and are banned in many protected areas.
Packing tips from our guides
- Pack in stuff sacks by category (sleeping, warm layers, toiletries), so you can find things quickly in a dark lodge room.
- Keep electronics warm: batteries drain quickly in the cold. Sleep with your phone and power bank in your sleeping bag.
- Put your down jacket at the top of your daypack for rest stops.
- Weigh your bag before you leave Kathmandu.
- Fill bottles with hot water at night: they double as hot-water bottles in your sleeping bag and will not freeze.
- Label everything: many duffel bags look the same at Lukla airport.
Packing for kids and families
Children feel the cold faster than adults and are less likely to tell you when they are uncomfortable, so pack an extra warm layer, spare gloves and a second hat for each child. Bring a few familiar snacks and small games or cards for evenings in the lodge, when there is little else to do after dark. Children's sizes of down jackets and sleeping bags are harder to rent in Kathmandu, so bring your own if you can. On lower treks such as Poon Hill or our Nepal Family Holiday, a lightweight child carrier can be carried by a porter for younger walkers who tire in the afternoons.
The night before you leave Kathmandu
Lay everything out on your hotel bed and pack in this order: sleeping bag and camp clothes at the bottom of the duffel, spare layers and toiletries in the middle, and the things you want each evening at the top. Put your daypack items in a separate pile and check the essentials: water bottles, sunscreen, sunglasses, rain jacket, warm layer, snacks, head torch, toilet paper, cash and passport. Then take out anything you are unsure about. If you have not worn it in the last three days of preparation, you probably will not wear it on the trek.
Buying versus borrowing: where to spend your money
If you are building a trekking kit from scratch, spend your money on the items that touch your body and keep you safe: boots, socks, base layers and a waterproof jacket. These need to fit you properly and will last for years. Items you use only at high altitude, such as a heavy down jacket, a −15°C sleeping bag, microspikes and gaiters, are easy and cheap to rent in Kathmandu, and many trekking companies lend them free. There is no need to buy expensive expedition gear for a single trek.
Printable checklist
| Category | Items |
|---|---|
| Clothing | Base layers ×3, trekking shirts ×2, fleece, down jacket, waterproof jacket, trekking trousers ×2, thermal leggings, waterproof trousers, underwear ×5 |
| Accessories | Warm hat, sun hat, buff, liner gloves, insulated gloves, sunglasses |
| Footwear | Trekking boots, camp shoes, trekking socks ×5, warm sleeping socks, gaiters/microspikes (as needed) |
| Sleeping | Sleeping bag, liner, earplugs |
| Packs | Duffel bag, 30-litre daypack, rain cover, dry bags, padlock |
| Equipment | Trekking poles, head torch, water bottles ×2, purification, power bank, adaptor, towel |
| Health | Sunscreen, lip balm, first-aid kit, medicines, hand sanitiser, wet wipes, toilet paper |
| Documents | Passport and copies, visa, photos, insurance details, cash, card |
| Extras | Snacks, camera, phone, e-reader, notebook |
If you book a trek with us, we check your gear with you in Kathmandu before you set off, and we can lend you a down jacket, sleeping bag and duffel bag. Have a question about gear? Ask our team, or browse our treks in Nepal to find your adventure.