How to Prepare for the Upper Mustang Trek: Fitness, Packing & Permits
Table of Contents
Introduction
The Upper Mustang is a magnificent place located in the hidden high in the rain shadow of the Annapurna and Dhaulagiri ranges. This place offers the ancient Buddhist kingdoms, dramatic arid landscapes, and a culture preserved in time. Upper Mustang trek is a journey that takes you to the restricted area, which was once the Kingdom. Commercial tourism was allowed in this place after 1992, so it is quite off the beaten trail compared to the bustling Himalayan trails.
Upper Mustang trekking takes you to the high altitude of around 3,840 meters (12,598 feet) at Lo Manthang, which is also the capital of the former Kingdom of Mustang. This wonderful journey will test your endurance, so participants must prepare for a safe and comfortable journey.
If you are planning to visit here, to make your travel smooth and comfortable, we have brought here essential pillars of Upper Mustang Trek preparation: Fitness, Packing, and permits.
Pillar 1: Physical & Mental Fitness
To complete the Upper Mustang Trek, it takes an average of 10-16 days, depending on the itinerary you choose from the travel agency. Travellers need to walk for an average of 5-6 hours daily on the rocky, dusty, and high-altitude terrain conditions. Your body and mind must be ready to participate in this trek, and here is how you can maintain your fitness:
Understanding the Demands:
Expect daily walking 5-7 hours in the high altitude, difficult terrain with significant ascents and descents. The dry, thin air at altitude will be a constant factor.
Building Endurance:
The most important thing a trekker must do in advance before joining this trek is to maintain fitness and build trekking strength. Here’s how:
Cardio Training: Start 3-6 months in advance. Incorporate activities that elevate your heart rate and improve stamina.
Running/Jogging: Gradually increase distance and duration.
Cycling: Excellent for leg strength and cardiovascular health.
Swimming: A full-body workout that improves lung capacity.
Hiking: Crucially, hike regularly, preferably with a weighted backpack, duplicating trek conditions. Seek out hills or stairs.
Strengthening Key Muscles: Target the muscle groups vital for trekking.
Legs: Squats, lunges, and calf raises will prepare you for climbs and descents.
Core: Planks and crunches improve stability and prevent back pain, especially with a pack.
Back/Shoulders: Light weights or resistance bands for your upper body will help with backpack carrying.
Acclimatization Principles: While you can’t train for altitude at home, understand its principles:
Slow Ascent: Don’t shortcut the Upper Mustang trek itinerary if you are a first-time or beginner trekker. Take proper rest during the trek and walk slowly at high altitude.
Hydration: Drink plenty of water throughout the trek, even if you don’t feel thirsty.
Listen to Your Body: Recognize symptoms of Acute Mountain Sickness (AMS) and communicate them.
Mental Fortitude: High-altitude trekking presents psychological challenges.
Positive Mindset: During the tough moments during the trek, learn how to stay self-motivated.
Patience: Understand that progress will be slower at altitude.
Flexibility: Be prepared for unexpected changes in weather or itinerary.
Pre-Trek Medical Check-up & Medicine:
You should not be superfit to participants in the Upper Mustang trek, but we highly recommend that you consult with your doctor if you are having ongoing health issues. Carry your medication and take altitude sickness medicine like Diamox if necessary.
Pillar 2: Strategic Packing & Gear
To enjoy the best moment in the Upper Mustang, always choose your departure date in the best trekking season, which is spring and autumn. You can also trek Upper Mustang in summer with careful planning, and you should avoid trekking in winter due to harsh weather conditions.
Depending on the season you choose to trek, you should pack the essential items for your trek. While packing, keep in mind that nights in Upper Mustang are cold, so you need to pack warm clothes and proper gear to stay comfortable and safe.
Here is the common packing list for the Upper Mustang trek:
- Essential Footwear: Waterproof, sturdy, and good ankle support trekking shoes and multiple pairs of socks. Carry some Camp Shoes/Sandals as well.
- Clothes: Waterproof and windproof Jacket, trekking pants, Warm hat and gloves, Thermal underwear, Tshirt, shorts, Buff or scarf
- Trekking gears: Backpack (Duffel Bag), Daypack (25-35L), Trekking Poles, Sleeping Bag( optional).
- Personal Essentials: First Aid Kit, Toiletries, Sun Protection, Water bottles, Snacks
- Documents & Valuables: Passport & Visa, Permit Copies, Cash, and Electronics(Camera, power bank, charging cables).
Note: The porter weight limit is around 20kg, and one porter is divided among two trekkers. So, while packing, make sure your luggage weighs around 10kg.
Pillar 3: Navigating Permits & Logistics
Upper Mustang is a restricted area, which means all travellers who want to visit this place must obtain the restricted area permit(RAP) along with the Annapurna Conservation Area Project Permit. This restricted area permit can be obtained only with the help of a registered trekking agency in Nepal.
Since this trek will be a guide trek, your trekking company will handle all the required permits for you. So while booking through the agency, make sure they handle food, accommodation, permits, a guide, a porter, and logistics.
Additionally, check if your trekking company includes a flight from Pokhara to Jomsom and a return flight or not. If not, then you need to manage the budget for it.
Follow the sustainable tourism practice and show respect to local culture and traditions.
Final Pre-Trek Checks
As your departure date nears, tick off these crucial items:
Travel insurance: Buy the insurance in your home country that covers high-altitude trekking risk, emergency medical evacuation, and trip cancellation/interruption.
Informing Family/Friends: Share your detailed itinerary, emergency contacts, and the name of your trekking agency.
Local Currency & Communication: Carry enough Nepali Rupees for incidentals (snacks, drinks, tips). Wifi is available only in the lodge/tea house, so during the trek, you can carry a local SIM(Ncell or NTC) for mobile internet.
Worth reading: Manang or Mustang: Which is Best?Conclusion
When you prepare early for the Upper Mustang trek, especially for physical fitness, choosing the right trekking company is important. After that, your agency will handle other things during the trek. To get a memorable experience, you should definitely visit Upper Mustang once in your lifetime.
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