Every packing list on the internet is too long. You do not need twenty items in your toiletry bag or four different types of socks. You need the essentials that keep you warm, dry, and healthy for two weeks in the Himalayas — and nothing more. Everything else is weight your porter carries and clutter you sort through every morning.
This checklist covers every trek in Nepal from Poon Hill (3,210m) to EBC (5,545m). For treks above 4,000 metres, everything is essential. For lower treks, skip the items marked with an asterisk.
Clothing (Worn + Packed)
| Item | Quantity | Notes |
|---|---|---|
| Base layer top (merino/synthetic) | 2 | One to wear, one drying |
| Base layer bottom (merino/synthetic) | 2 | Sleep in one, trek in other |
| Fleece mid-layer | 1 | 200-weight fleece is ideal |
| Down jacket* | 1 | Included in Standard/Premium packages |
| Waterproof jacket (hardshell) | 1 | Gore-Tex or equivalent. Not a poncho. |
| Trekking trousers | 2 | Quick-dry, NOT jeans or cotton |
| Waterproof overtrousers* | 1 | For monsoon/shoulder season |
| Trekking shorts | 1 | For lower altitudes and rest days |
| Wool/synthetic socks | 4 pairs | NOT cotton. Merino wool is best. |
| Underwear | 4 | Quick-dry synthetic or merino |
| Warm hat (beanie) | 1 | Covers ears. Essential above 3,500m |
| Sun hat or cap | 1 | UV protection for lower valleys |
| Buff/neck gaiter | 1 | Multi-use: neck, face, head, dust mask |
| Warm gloves* | 1 pair | Fleece or insulated. Liner + outer for 5,000m+ |
| Trekking boots | 1 pair | Ankle-high, waterproof, broken in (50+ km worn) |
| Camp shoes/sandals | 1 pair | For teahouse evenings. Flip-flops or Crocs work. |
Equipment
| Item | Notes |
|---|---|
| Sleeping bag (-15°C comfort)* | Included in Standard/Premium. Rent in Thamel if Budget. |
| Sleeping bag liner | Adds 5-10°C warmth + keeps bag clean |
| Daypack (25-35L) | Carries your daily items. Porter carries the rest. |
| Trekking poles | Adjustable, with wrist straps. Essential for descents. |
| Headlamp + spare batteries | For early morning starts and teahouse power cuts |
| Water bottles (2 x 1L) | Nalgene or similar. One doubles as hot water bottle at night. |
| Water purification | Tablets (Aquamira/Micropur) or SteriPEN. Saves buying bottles. |
| Power bank (10,000-20,000mAh) | Charging on trail costs NPR 300-500 per charge |
| Dry bags (2-3) | Waterproof bags inside your duffel. Protects electronics and clothes. |
| Pack cover | Rain cover for your daypack |
Toiletries and Medical
| Item | Notes |
|---|---|
| Sunscreen SPF 50 | Reapply every 2 hours above 3,500m. UV is intense. |
| Lip balm with SPF | Your lips will crack without this above 4,000m |
| Moisturiser | Air is extremely dry at altitude |
| Hand sanitiser | Small bottle. Used before every meal. |
| Wet wipes | For days without showers (most days above 3,500m) |
| Toothbrush + toothpaste | Travel size |
| Diamox (acetazolamide)* | Consult doctor before trek. Helps altitude acclimatisation. |
| Ibuprofen | For headaches and muscle pain |
| Plasters/blister patches | Compeed or similar. One blister can ruin a trek. |
| Diarrhoea tablets | Imodium for emergencies. Oral rehydration salts for recovery. |
| Personal medications | Bring enough for the full trek + 3 days spare |
Documents and Money
| Item | Notes |
|---|---|
| Passport | 6+ months validity. Photocopy in a separate bag. |
| Travel insurance document | Print + save on phone. Must cover helicopter evacuation. |
| Cash (NPR) | NPR 15,000-25,000 for a 12-day trek. No ATMs above Namche. |
| Emergency USD | USD 200 in small bills as backup |
| Passport photos (4) | For permits (your company handles this but bring spares) |
What NOT to Pack
- Cotton clothing. Cotton absorbs sweat, stays wet, and makes you cold. Every piece of clothing should be synthetic or merino wool.
- Jeans. Heavy, slow-drying, uncomfortable when wet. Trekking trousers weigh half as much and dry in two hours.
- A laptop. There is no wifi above Namche that is fast enough to use one. Your phone is sufficient.
- More than 2 books. Swap books with other trekkers at teahouses. Everyone does this.
- A pillow. Stuff your down jacket into a stuff sack. Done.
- Heavy camera gear. A good phone or a compact mirrorless camera is enough. You will not want to carry a DSLR with three lenses at 5,000 metres.
- Too many clothes. You will wear the same outfit for three days between washes. Pack for function, not variety.
Where to Buy Gear in Kathmandu
Thamel has dozens of gear shops selling branded and unbranded trekking equipment. Quality varies enormously. Name-brand gear (North Face, Mammut, Black Diamond) is available but often counterfeit — the real versions cost the same as at home. The best value is in mid-range Nepali-made gear: fleece jackets (NPR 1,500-3,000), down jackets (NPR 3,000-6,000), trekking poles (NPR 1,500-3,000), and sleeping bags (NPR 2,000-5,000 to rent).
Buy at home: boots (must be broken in), base layers, underwear, personal medications. Buy in Thamel: anything you forgot, replacement items, and gear you do not want to fly with (trekking poles, fuel bottles).
Weight Limits
Your porter carries a maximum of 15 kg in a duffel bag. This is shared between two trekkers on Budget packages (7.5 kg each) or per-person on Standard and Premium. Your daypack should weigh 5 to 8 kg with water, snacks, camera, rain jacket, and one warm layer.
Pack, weigh, then remove one-third. You have packed too much. Everyone packs too much. The trekkers who enjoy the trail most are the ones carrying the least.
Our Standard and Premium packages include sleeping bag, down jacket, and duffel bag. See our layering system guide for detailed clothing advice.
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Written by Shreejan Simkhada, CEO of The Everest Holiday and third-generation Himalayan guide. TAAN Member #1586.
