Trek Preparation Guide: Everything First-Time Trekkers Need to Know

Many people think trekking is only for those who work out every day. That's not true. For most beginner-friendly treks, being reasonably active is enough. If you can walk for an hour without getting exhausted and climb a few flights of stairs comfortably, you already have a good base.

If you've been inactive for a while, don't worry. Even two or three weeks of regular walking, light jogging, or stair climbing can make a noticeable difference.

One of the biggest mistakes beginners make is carrying too much. Remember, you'll be carrying your backpack for hours — every extra kilogram feels heavier as the day goes on.

Here's a simple rule that saves a lot of pain: don't carry things "just in case." You probably won't need a DSLR, an extra pair of jeans, a large perfume bottle, multiple hoodies, or three power banks. Every unnecessary kilogram feels twice as heavy after a few hours of climbing.

Your shoes matter more than almost anything else you carry. Buy a comfortable, good-quality pair — grip is the priority. Look for a rubber sole rather than plastic or PU, and stick to recognised brands with good reviews. Don't experiment with shoes on a long trek; the wrong pair can ruin the whole experience.

Don't trek in sports shoes or sneakers. Yes, you might see people doing it, but it's simply not worth the risk. Mountain trails are uneven, slippery, and unpredictable. A good pair of trekking shoes gives you better grip, stability, and confidence — especially on descents. If you're planning to trek regularly, investing in proper trekking shoes is one of the best decisions you can make.

On sizing: don't buy shoes that fit too tightly. Leave a little room in front of your toes so they don't hit the shoe while descending. Personally, I also like buying shoes with enough room to comfortably wear two pairs of socks on winter treks — the extra cushioning feels much better during long descents.

If you can, invest in waterproof shoes. Good shoes are an investment. For a monsoon trek, don't cut corners here. Even on snow treks they help a lot — snow itself won't get in, but melted snow mixed with mud (that classic keechad) will soak right through ordinary shoes. That said, don't expect any shoe to be 100% waterproof. Avoid water where you can; waterproofing is peace of mind for accidents, not a licence to jump into puddles.

Some brands worth looking at: Decathlon (Quechua), Salomon, and Columbia. For short to moderate treks, Asian, Wildcraft, and Ozark (by Red Tape) are also worth considering. If you can, visit a store and try them on instead of ordering online.

Bonus tip: Wear your new shoes around for 3–4 days before the trek to break them in and get comfortable.

You need a backpack that balances weight well and won't fall apart under stress. For the average person, a 50L pack is the sweet spot. 60L is fine too, if you can carry that much weight. Trekking backpacks are called rucksacks — most of the space is organised vertically in a central compartment and accessed from the top.

Get a rucksack with a waist belt, and ideally a chest strap too. Once both are clipped in and adjusted, the bag shouldn't move vertically while you walk. Keep it close to your back, with the straps snug but comfortable.

One detail beginners often get wrong: most of the backpack's weight should rest on your hips, not your shoulders. Tighten the waist belt so your hips carry the load — your shoulders will thank you after a few hours.

Check the build quality, especially the zips. There's a lot of stress on a rucksack, so the zips, straps, and fabric all need to be good. The bag doesn't strictly need to be waterproof, but a rain cover — built in or separate — is essential.

Protect your clothes from rain: Even with a rain cover, put your clothes inside plastic bags or dry bags. Rain covers don't stop water completely during heavy rain. If your pack gets soaked, at least your clothes stay dry. This is one of those tips you usually learn the hard way.

How to organise your bag:

• Outer pockets and pouches — quick-access items: sunscreen, snacks, medicines, power bank.
• Top of the main compartment — things you might need while walking: raincoat, mask, cap.
• Middle — clothes and daily-use items like toilet paper and socks.
• Bottom — things you only need once a day, at camp: warm inners, undergarments. This way you can dig them out inside the tent during rest without unpacking everything.

Carry a water bottle, and a flask if you can. If the trek isn't too cold, a plastic bottle is fine and saves weight.

Group pro tip: If you're trekking as a group, you don't all need to carry a flask. One person carries the flask, another carries a plastic bottle.

On a winter trek, gloves are extremely important. Don't buy ordinary woollen gloves — get a good-quality pair, preferably waterproof. A single solid pair is enough; a separate fleece glove usually isn't needed.

Hygiene hack: If your gloves are waterproof, keep them on and rinse them from the fingertips instead of taking them off to wash your hands — for example, after using the toilet. Your hands stay clean and dry for eating.

-Sunglasses — extremely important for eye protection at altitude. Avoid aviators and heavy frames — go for a pair with UV protection and polarised lenses.

• Sun hat or cap — important for sun protection. A round hat or a regular cap both work.
• Buff / bandana + woollen cap — extremely important. During the day you'll face harsh sunlight and strong winds, and you need to protect your facial skin. I prefer a buff because it can cover both your face and head, works as a mask, doubles as a headband to cover your ears, and can be pulled over your nose at night when the air turns cold.

Why does this matter so much? Because you'll sweat a lot. Sunscreen won't last half an hour once you sweat and wipe your face, and no moisturiser stands up to fast mountain wind. Covering your face is simply the best option.

You can get a buff at Decathlon, but I really prefer the bamboo-fabric ones — extremely soft and flexible. Just don't stretch them too hard, and note they take a little longer to dry than the Decathlon version. (Bonus: they look cool af.)

A woollen cap or beanie matters at night, or on windy, cold treks where you need to cover your head and ears. If you already have a woollen buff, you may not need one. For treks that aren't sub-zero, a buff is usually enough; if extreme cold is expected, a woollen cap/beanie will be far more effective.

A trekking pole transfers 30–40% of your weight from your legs to your arms. It's extremely useful for balance on descents and for navigating rocky or awkward terrain. Invest in a good-quality one — the rentals aren't always reliable.

Don't rely on a tree stick: it can snap, splinter into your hand, and offers no real grip. Treat it as a last resort only.

And don't be overconfident — if you don't own a pole, always rent one on your first trek. You might think you don't need it early on, but you'll feel the need soon enough. Some people carry two poles; it helps a little, but keeping one hand free is worth more, so I'd stick to one.

On cold Himalayan treks, especially when temperatures drop below 10°C, avoid washing with cold water after using the toilet if you can. Cold water cools your body quickly and can leave you uncomfortable for a long time. Toilet paper is far more practical in these conditions.

Toilet paper is versatile, too: use it as tissue, to absorb moisture, or to quick-dry clothes.

Emergency hack: If you're out of dry socks and your feet are wet, wrap toilet paper around your feet, put a plastic bag over it, then pull the damp sock on top. The paper absorbs the sweat. This is an emergency measure only — air your feet out whenever you get the chance.

-Wet Wipes — Since you won't be bathing for days, wet wipes are your main way to clean your body, hands, face, and feet. Because washing with cold water is best avoided, they're a much safer alternative. You won't maintain perfect hygiene, but you'll stay reasonably clean.

• Wet wipes contain alcohol, which can dry out your skin — don't overuse them.
• Buy biodegradable wipes only (they'll say so on the pack). If they aren't biodegradable, throw them in your trek provider's bins or carry them out until you find a dustbin.

toothbrush, hand sanitiser, moisturiser, sunscreen (important), and a power bank.
Keep your phone and power bank inside separate zip-lock bags. It weighs nothing and saves you from a very bad day. -Lip balm — Don't skip this — mountain sun and cold wind will wreck your lips within a day.

Long nails press against the front of your shoe while descending and become surprisingly painful. It's one sentence of advice that almost every experienced trekker learns the hard way.

Trek guides usually carry basic medicines, but if you take a regular painkiller or any personal medication, carry your own.

Keep these separate from your essentials so your core kit stays lean. Nice to have, not required:

• Headlamp (for early-morning or night starts)
• Blister tape / band-aids
• Small first-aid kit
• Extra zip-lock and plastic bags (2–3 — great for separating dirty clothes, storing wet socks, keeping electronics dry, or as an emergency waterproof pouch)
• Trek pillow (optional)
• Ear plugs (useful in shared tents)
• Playing cards (optional)

Trekking burns noticeably more energy than a normal walk, and how you eat directly affects how you feel on the trail.

Start your day with a proper breakfast, even if you're not hungry. Eat your food warm and chew properly — digestion is harder at higher altitudes. Favour lighter foods like dalia and khichdi over fried items like pakoras and poori, which are often served but sit heavily. Your breakfast, lunch, and dinner provide your steady, long-lasting energy.

But steady meals aren't the whole story. On a steep climb you may suddenly feel drained — that's where quick sugars help. A chocolate bar (the ones with peanuts, fruits, and nuts are even better), some glucose, candies, or an ORS drink can give you a fast boost. Just don't rely on them as meal replacements. (Skip the sugar boosters if you're diabetic.)

Also carry slower snacks like dry fruits, trail mix, or protein bars to keep your energy up between meals.

Hydration is just as important. Even in cold weather, your body keeps losing water while you walk. Instead of gulping a lot at once, take small sips regularly through the day, and drink with your snacks. When you feel exhausted, keep sipping — it genuinely helps. At high altitude, staying hydrated matters even more.

Bonus: Add glucose or ORS to your water to boost its effectiveness and improve the taste.

Finally, avoid namkeens, fried foods, and anything hard to digest on the trail.

A little planning helps you avoid the most common mistakes:

• Packing more than you need. Every kilogram counts at altitude. Calculate what you actually need — and leave the rest.
• Walking too fast at the start. The first few kilometres feel easy. Don't get excited and start overtaking everyone — the mountain is much longer than it looks. Slow and steady wins here.
• Drinking too little water. Drink when you're thirsty, and sip steadily when you're sweating.
• Ignoring the weather forecast. Carry a poncho or raincoat if rain is likely, and a warm jacket appropriate to the temperature.
• Sleeping late the night before. Rest is essential after (and before) an exhausting day. Even if you can't sleep, lying down and resting beats wandering around and burning energy.
• Overestimating yourself. The mountain will test you in every way — respect it. Don't let your ego make decisions for you. If someone experienced gives you advice, listen and follow it.