Physical Fitness
The best combination is to be in good cardiovascular condition and to do altitude training before your climb.
Cardiovascular Fitness: This involves training that improves the working capacity of the heart, lungs and vascular system. This improves oxygen delivery to muscles, which prevents them from tiring. Training usually involves activity such as jogging, bike riding, rowing, aerobics, etc. and must result in an increased heart rate and respiratory rate.
Altitude Training: This can include trekking to high points in your home country, or taking some days to acclimatize in Arusha. Arusha is close to 1500m, and there are many day hikes we can take you on to do this training before the start of your Kilimanjaro climb.
You can train by doing hikes or long walks, wearing your hiking boots, and filling your day pack with 3L of water and the other gear you plan to carry daily. This will help your physical fitness as well as breaking in your gear, so you will comfortable on your climb.
Leg strength can be improved by climbing and descending hills, either jogging or walking. For those of you that go to the gym, the stair-master will build the strength you will use to summit; of course any stairs will do.
Mental Fitness
Climbing is a challenge! Without a positive attitude and a strong determination to make it to the peak, it will be very hard. Setting your mind beforehand to be prepared for the feat of summiting will improve your success.
Suggested Reading
Kilimanjaro: Hakuna Matata by Christopher M. Baker
Kilimanjaro: The Trekking Guide to Africa’s Highest Mountain (2nd Edition) by Henry Stedman
Travel Insurance
All climbers must have travel insurance. Climbers who are unable to produce proof of insurance will be refused, and a refund will not be granted.
Packing List
Bags
- Daypack (including rain cover)
- Lg. backpack or duffel bag (including rain cover)
Clothing & Shoes
- Wicking undershirt (2)
- Long underwear/ thermals (top and bottom)
- Underwear (one per day)
- 2-3 comfortable bras
- 3 T shirts (wicking is best)
- Fleece or Wool sweater
- Fleece or warm pants
- All-purpose trekking pants (convertible to shorts if wanted)
- Heavy winter coat
- Heavy winter mittens/ gloves
- Warm winter hat
- Balaclava or neck warmer
- 2 pairs heavy/ wool trekking socks
- Lining socks (1/day)
- Rain jacket and pants
- Sunhat
- Sunglasses
- Gaiters (can be provided)
- Trekking shoes (broken in)
- Hiking boots (broken in)
Cosmetics
- Sunscreen (SPF 30 or higher)
- Toothbrush and paste
- Deodorant
- Personal items (regular medications, contact lens care, etc.)
- Tissues
- Lipsyl with sunblock
- Bandaids/ blister care
- Insect repellent
Gear
- Headlamp + extra batteries
- Walking poles (can be provided)
- Small lightweight quick drying towel
- Sleeping bag (rated -20 C )
- Sleeping bag liner (ie: flannel, blizzard survival bag, lightweight sleeping bag)
- Water bottles -3L capacity (can be purchased en route)
Extra
- High energy snacks (ie: cliff bars, nuts, dried fruits, etc)
- Rehydration mix (ie: powered Gatorade)
- Diamox (optional)
- Paracetamol/ ibubrofen
- Gravol/ sleeping tablet (optional)
- Anti-malarial (optional)
- Loperimide (anti-diarrhea)
- Earplugs and eye mask
- Plastic bags
- Bandana
- Camera (batteries, memory cards)
Daypack (what to carry)
- 3 L of water
- Rain gear
- Sunhat
- Sunblock
- Lipsyl
- Sunglasses
- Camera, batteries, memory card
- Headlamp, batteries
- Lunchbox (provided)
- Your snacks
- Long sleeve shirt
- Bandana
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