BHUTAN PRE-DEPARTURE TREK GUIDE                                                                                                                                                        1
   The information in these notes is given in good faith, and covers the average range of conditions likely to be found on this trip. We highly recommend that you read lot about
   the country (books and internet resources) for realistic expectations. Wind Horse does not frequent the trails covered on trips and there may be changes at any given time. You
   have the responsibility to choose a trip that is appropriate to your desire and fitness.
   Incase of any changes in the itinerary due to your own choice or due to unavoidable situations beyond our control, such as the weather or political situations, any additional cost
   incurred must be paid locally. We highly recommend that you have adequate travel insurance to cover for your illness, cancellation or change and other costs including but not
   limited to emergency medical evacuation.

  Please take time to read through this information; it is designed to prepare you for your adventure             Fleece or wool trousers/pants also to wear at night.
  in the Himalayan Kingdom of Bhutan                                                                              Rain and Sun gear including hat and Sunscreen ointment
                                                                                                                  First Aid Kit : Containing antibiotics, anti – diarrhea medicine, Aspirin or
                                                                                                        acetaminophen, anti – inflammatory tablets, Cold remedies, Panadeine forte, antiseptic,
  Prepare For Your Trek                                                                                 sticking plaster, elastic bandages, blister patches, Staminade drink, sunscreen ointment,
  Training                                                                                              Insect repellent (small bottle) with at least 20% DEET. Some people also bring to bring
  It is highly recommended, if not compulsory, for you to have some trainings which include             Diamox for high altitude sickness. Motion sickness medication or other remedy, if you
  long walks, uphills and downhills - the steeper the better. During your training, try to              are susceptible to car sickness. Torch and spare batteries, head torch if you prefer. You
  bring some load / backpack perhaps after the first 1-2 weeks of initial training. You should          may find some nifty LED based torches which only needs 1 AAA battery, very bright and
  train in the shoes that you will wear for the trek to get your feet most comfortable with             lasts long
  it. Allow for 1-3 months of training ahead of time. Care should be taken when walking                           Toiletries
  along the roads.                                                                                                Zip-lock plastic bags for packing wet or dry clothes, camera, etc. Small Day
                                                                                                        Pack (water proof, side pockets to carry water/liquid and must be comfortable and light

  Things to Bring                                                                                       Optional
  Essentials                                                                                                      Camera, film, spares batteries
            Sleeping bags (prepare for the coldest) A 4-season sleeping bag is recommended.                       Sunglasses and retainers. Sunglasses are easy to lose or break, so bring a
   We can rent the sleeping bags locally but the qualities are not that good. Rent @$5 per              cheap spare pair. Contact lenses can cause problems due to dust.
  day with advance information                                                                                    Sun Gear (Ski hat, sun cream, sun glasses, lip balm)
            Boots: Proper trekking boots with ankle support. Your shoes are the one of the
  most important piece of equipment for enjoyment of your trek. Make sure that they are                           Gaiters (helpful when muddy or going through wet areas)
  waterproof, well broken in and not very heavy. We also recommend you to bring a                                 Telescopic trekking/ski poles (optional) or our crew will be happy to carve you
  training shoes/all terrain sandals - for comfort in camp and as a substitute for your boot            a stick on the trek if you need one
  if something should happen.                                                                                     Personal Snack
            Duffel/Kit Bag: Suit cases cannot be carried by ponies/yaks so bring a strong
  water proof bag that can fit in your clothes and gears and no larger than 17"x13"x30
  (We can put sleeping bags separately if it does not fit in your duffel bag). You may also             Other Clothing and equipments
  consider bringing small lockable suitcase / bag for leaving clothes in the hotel or in our            ·         Trekking trousers - preferably with zip pockets for money etc.
  office while on trek.                                                                                 ·         T-shirts
            Backpack (This should be small day pack that will fit your cameras, water bottle,           Set of thermal underwear
  tissues and rain/Sun gears and clothing that you will need during the day. It should be               ·         Underwears
  comfortable for you to carry by yourself and be waterproof)                                           ·         Long sleeved shirts - prevents sunburn on your arms.
            Down vest and/or jacket : Jacket: TEK2 /Goretex fabric is waterproof, windproof             ·         Fibre pile/Fleece jacket - useful with zip pockets, or warm jumper.
  and breathable. We recommend bringing a jacket with fleece lining for addition warmth                 ·         Thick woolen socks that dry faster and protect you from cold and against
  that can be taken out. This kind can substitute for both rain and down jacket.                        blisters. Also bring few pairs of thin socks. It is possible to wash and dry your socks at
            Water bottle – a study light weight metal or plastic that won’t spill. We recommend         the campsite.
  also bringing water purifying filters or tablets. Boiled waters are provided at the campsites         ·         Warm headgear, gloves, neck scarf
  but often it is difficult to stock-up for whole day. If you have your own water purifier in           ·         Smart/casual clothes - for air travel and in cities.
  form of tablets or filter pumps, you won’t have to carry heavy load of water in your day              ·         Duvet Jacket
  pack.                                                                                                 ·         Locks for bags and extra ones incase it breaks
            Towels (face/wash towels are not provided). Handkerchiefs (optional). For your              ·         Money belt - or neck purse, alternatively zip-pockets.
  own hygiene, we do not provide towels on treks in Bhutan. Bring quick drying camp                     ·         Calculator - useful for currency conversion.
  towels                                                                                                ·         Toilet kit - biodegradable shampoo and soap, flannel, toothbrush and paste,
            Sarong for women is useful when washing/changing                                            comb, Purell (bottled sanitizing lotion) moisturizing lotion, razor, shave cream, tampons
            Thick, warm wool hiking socks                                                               ·         Alarm clock
            Heavyweight gloves or mittens ; preferably with waterproof shell                            ·         Reading material and writing material
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   ·        Lighter - for candles on trek and burning toilet paper.                               What Wind Horse Provides in Bhutan
   ·        Telescopic ski poles - greatly reduce fatigue in legs and aid balance on rough        Kitbag (duffel) that fit in your Kit/Duffel bags to provide additional protection from rains
   terrain.                                                                                       and scratching. This is loaded on the ponies.
   ·        Binoculars - A lightweight pair will add to your enjoyment.                           Local Wind Horse Guide, cooks and ponies
   ·        Personal Stereo                                                                       All camping and cooking equipment
   ·        Spare batteries - For all your electronic equipment                                   All meals while on trek
   ·        Earplugs - for ensuring a good night's sleep.                                         Tents: 2 Person sleeping tents, a Kitchen tent, Toilet tent (with simple dug-out pit) and
   ·        Photographs/postcards - of your town, your house and family to show guides            dinning tent for large groups. For small groups, part of Kitchen tent is used as dining
   and locals.                                                                                    tent.
   ·        Glucose tablets, energy bars, sweets, personal 'goodies' - snacks Packets of          Air Thermal sleeping Mat (trekking kind)
   instant decaffeinated coffees, herbal teas or artificial sweeteners (they are not readily      Small trekking blow pillows
   available) Consider powdered Gatorade or similar electrolyte reboosting drinks for treks.      Basic First-aid Kit
   ·        Flip flops (handy for the shower and hotel rooms)                                     All plates, cups and silver ware
   ·        Sheet liner (just in case)                                                            Pressure bags (Gamow/PAC) for high altitude treks for large groups of more then 4
   ·        Pocket knife (a Swiss army type is ideal)                                             guests. This can be rented for smaller groups@ 20 per day.

   Pocket Money                                                                                   A Typical Day on Trek
   It is a good idea to carry some pocket money during the trek. To tip for the crew and to       The day normally starts with an early cup of Tea. Breakfast is usually a cereal, eggs,
   make any purchases along the way.                                                              toasts, Juice and Tea or Necafe coffee. Start walking after breakfast, between 7.00 and
                                                                                                  8.00 am. Everyone is free to walk at the pace which is comfortable for them (staying
   Luggage/Bag                                                                                    close without separating by great distance), stopping along the way to explore villages
   There are three main items of luggage bag you need to consider – a day pack, a duffel          or temples and take photographs. In larger groups, you may consider bringing a small
   bag (or suitcase for non-trekking trip), and a small clutch bag, if you wish.                  two way radio. Our trek crews normally have two way radios.
   Day pack you bring on the trip is important for a number of reasons. Aside from using          Lunch stop is around noon. Depending on the length of that day, you served hot lunch
   it for your airplane carry-on luggage, the pack needs to hold all the items you might need     of noodles, bread and soup with tea and juice. Cold lunches are usually simple sandwich
   for a 40º change in temperature while you are trekking or on a day hike. You will also         with Juice, fruits and cookies. Evening accommodation is usually reached at around 4.00
   want the pack to hold your water bottle, possibly your camera, and any other snacks or         p.m. Afternoon tea and biscuits are served then. Around 7.00 p.m. the evening meal is
   personal items you wish to carry. For trekking, we recommend a pack with some internal         ready.
   support structure for ease of carrying.                                                        Water bottles can be filled at any meal stops as we boil and treat far more water than
   Kit/Duffel bag: While on your trekking trip, you will need a duffel bag no larger than         is required for tea/coffee consumption. Sock pulled over the water bottle gives you an
   17"x13"x30". Remember, it is possible that you may have to carry this bag! Inside go all       instant hot water bottle for your sleeping bag.
   the gear and clothes for your trip. Since the bag will probably look as though a herd of       Wind Horse Provides Hot water bags for additional warmth.
   yaks walked on it by the end of the trip, it should be made of sturdy material. Bags that
   open lengthwise are preferable to top loading bags. Before packing your clothes, you           Climate
   may want to line the bottom of your bag with a heavy duty glad bag, just in case there         Like the rest of the Himalaya, Bhutan generally has a temperate climate with typical
   is a problem.                                                                                  northern hemisphere seasons but altitude makes distinct variations. The two main trekking
                                                                                                  seasons in Bhutan are Spring (March to May) and Autumn (September to November),
   Personal Favorite Snacks and Food                                                              avoiding the summer monsoon and the winter cold. Days are normally warm and sunny
   If you have favorite snacks you'd like to have during the trek, such as snack or fruit bars,   but as soon as the sun goes down temperatures can plummet to around or below freezing
   please bring them along. Although ample food is provided on the trek, it lacks the variety     in high camps.
   and protein. You may consider bringing some dry fruits, jerky, energy bars and other           Autumn; September to November – warm days and cold nights - max 23oC vs min 2oC
   favorite snacks                                                                                - (especially cold at high camps) with the chance of rain – camping trek season.
                                                                                                  Spring; March to May – warm days and cold nights - max 24oC vs min 2oC - (especially
                                                                                                  at high camps) – camping trek season.
                                                                                                  In the Himalaya, conditions can be unpredictable. While we endeavor to run all activities
                                                                                                  as they are described, and at all times of the year, our guides may suggest an alternative
                                                                                                  if the weather turns. This is for your comfort and safety.

                                                                                                  Average Temperature
                                                                                                  There is no recorded data of average temperature of every places in Bhutan and let
                                                                                                  alone the the trekking routes. Remember, that even in one named place, there is
                                                                                                  wdifference in temperature depending in on what evelation it is taken from.
                                                                                                  Following sites provide helpful temperature and weather info.
                                                                                        ,    ,

+1 612 869 4949 Wind Horse Travel                                                                                                                    
                                                                                                or a similar size scarf. They are great to protect your head and/or neck from the sun,
                                                                                                can serve as hand towels or handkerchiefs, and when tied so it covers your mouth and
                                                                                                nose will help keep out dust from the trail or the cold, dry mountain air that gives most
                                                                                                people in high altitude a persistent cough.
  Health and Fitness Requirements                                                               If you are prone to blisters –or your boots are still not totally broken in, prevent blisters
  We recommend that you begin a fitness program as soon as you have decided you are             instead of treating them. Before you start hiking, put Compeed (from Band-Aid), Second
  going trekking. Hill walking, cycling, running and swimming are the main exercises to         Skin, or moleskin where needed. You may want to use sports tape to tape the Compeed
  help prepare you for a trek. If you suffer from severe muscular, chest, heart or bronchial    or Second Skin to your feet to keep it in place.
  disorders, are a severe asthmatic, diabetic or have high blood pressure, you are strongly      the next one in the line. Rarely but sometimes it happens the clients find last minute availability
  advised to seek medical advice before booking. We carry a basic medical kit on all of         of services previously not available. Please note that we as a company, we cannot depend on the
  our treks and recommend that each person carry a personal first aid kit covering the          last minute availability and so book what is best available. Especially during the peak season, if
  basics.                                                                                       you decide to change at a last minute, any cancellation charges of the previous booking must be
                                                                                                borne by you.
  The Effects of Altitude
  Acute Mountain Sickness (AMS) can begin to affect people. It is caused by going too
  high too fast and in some cases can be fatal if the warning signals are ignored. It is
  important to take care, allowing your body time to adjust to the smaller quantities of
  oxygen. Some people acclimatize quickly; others take longer. Very few people are
  incapable of acclimatization, given sufficient time. All our itineraries are designed with
  easy days at the start and some become more challenging towards the end, after
  acclimatization has occurred.
  Besides a proper acclimatization, the following is important in adjusting to high altitude
  and staying healthy during your trek:
            • Get in the best possible shape you can before the trip
            • Begin your trip in good health
            • Drink lots of water - more than you feel you need to.
            • Eating is important. Diet should be high in carbohydrates and protein.
            • Understand the concept of altitude acclimatization.
            • Recognize – and never ignore - the symptoms of altitude illness.
            • Take it easy and try not to overexert.
  Try to relax and listen to your body. If you are concerned about the effects of altitude,
  please speak with one of our guides.
  For groups larger then 4-5 Guests, we provide Gamow or PAC Pressure bags. For
  smaller group size, we can rent you one. These bags are pressurized by pumping the
  air and therefore in effect it is same as bringing the person to a lower altitude.

  Dressing for your Trek
  The key to being comfortable on trek is to adopt a system of several layers rather than
  one item of bulky warm clothing. Sun hats are an essential item, with a wide brim and
  something to protect your neck.
  Temperatures can drop very quickly in the evening at altitude and you will need to put
  on a number of layers once the walking has finished for the day. There are few warmer
  combinations than a pair of thermal leggings and roomy trekking trousers, with your trunk
  insulated with T-shirt, sweatshirt, thermal fleece jacket and a duvet jacket. A
  disproportionately large amount of body heat is lost through your head (about a third),
  so just as important as warm body clothing is a warm hat, together with the hood of your
  waterproof jacket. Never forget that your waterproof jacket (which should never leave
  your day-pack) makes a very effective outer warm, windproof layer and is likely to be
  as often used as such as for its waterproof qualities on a non-monsoon Himalayan trek.
  The vapor-permeable quality of breathable fabrics is particularly valuable in this respect.

  Useful Trekking Tips
  Pack your clothes and sleeping bag in plastic garbage bags or different colored stuff
  sacks inside your kitbag. Not only will they help keep everything dry, no matter the
  weather, they'll help keep your gear sorted too. It's also a good idea to bring some Ziploc
  bags for organizing and keeping smaller items clean and dry. Bring one or two bandanas

+1 612 869 4949 Wind Horse Travel                                                                                                                   

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