How to prepare yourself for winter treks

The Himalayas in winter don’t seem very welcoming. Trekkers are naturally worried about how to prepare for the fierce cold they’re bound to face. But it’s not that hard says India Trekking Club, who talks about how to tackle the snowy conditions.

First, stop thinking that extreme cold is unbearable. Even a harsh winter is not difficult to beat if you are prepared. Your preparation for a winter trek starts with your warm clothes. For temperatures that go down to -15°C or lower, the rule of thumb is to be in six layers. With every subsequent increase in temperature by 10 degrees (say from -15°C to -5°C), you can strip off one layer. But never strip off to less than 3 layers.

What are the layers that you need?

An example of a typical six layer clothing for -15°C would be:

1 thermal inner

2 T-shirts

2 full sweaters

1 hollow-fill jacket

But you can make your own variations of this. For example, I wear one sweater with a fleece jacket and then add a hollow-fill jacket over it. It keeps me warm for any situation. For your legs, one thermal inner, with two synthetic track/trek pants is usually more than enough to tackle the worst. Keep an extra track pant in hand for an additional layer. But the parts that need more protection are your fingers, toes, ears and nose. You need to see that they stay warm and dry at all times.

Here are the accessories you need:

1 woollen cap 1 pair of water proof gloves 2-3 pairs of woollen socks 1 scarf (that can cover the neck and some bit of the face) 1 pair of sun-glasses to protect your eyes from harsh sunlight reflecting on snow

A scarf is something a lot of people ignore, but it is a lifesaver. A scarf can protect your neck, your nose or work as an extra glove. This multi-utility gear is a must for a winter trek.

Keep in mind. During the day when the sun is out and you are trekking, it actually gets very warm with the layers of clothes you have on. So be prepared to peel off layers depending on the heat. At times you’ll sweat — so it makes sense to wear quick dry synthetic T-shirts rather than cotton as your first layers (which retains water longer).

The next important equipment to keep in mind is your shoe. You need a shoe that protects you from all elements and gives you grip on snow. Watch this video for a guideline on how to buy your shoe.

Next, get your body ready for a winter trek. A fit body overcomes cold much easier than an unfit one. It is easy to get fit. Start with small intense brisk walks and move them up to slow jogs. Increase the length of your jogging time until you can jog for 20-25 minutes at a stretch. Try to get to a distance of 4 km. This usually takes about 20 days. Do not get to your trek base camp without a physical preparation for the trek.

Questions trekkers ask me often:

Gaiters

1. Do we need gaiters?

Gaiters are synthetic wrap-around garments worn over the shoe and lower pant leg. When walking on snow that comes up to your knee, they are very useful. They do not allow snow to enter your shoes and thus prevent frost bites. On most snow trails in India, gaiters are not required. However, in winter, gaiters are useful accessories to carry.

2. Do we need trekking poles?

Trekking poles reduce stress and fatigue by over 40%. They act as extra legs by sharing your body weight, thus lifting some weight off your own legs. A trekker without a trekking pole is half equipped for a trek.

How to get fit for Winter treks

I don't know about you but I love winter. But not so much the darkness that comes with it. Waking up in the morning, before the sun’s up and stumbling about the house is not my favorite wake up call. I would rather be a blanket burrito and sleep until I have minutes to leave for the office.

The Fitspiration

If working out is new to your routine, know that as you build muscle, your body starts to burn more calories in everyday activities.

This means that, after working out for a month, you will burn more calories doing simple tasks like picking something off the floor or taking the stairs.

A morning cardio session will help ensure that the fever is left outside the door. It builds immunity. Fitter people fall ill less often. Take it from me. I work with an energy filled bunch, given we are in the adventure field. And falling ill is a rarity among us.

At this point are you inspired but left clueless on how to wake up? Here are a few things that I follow to ensure I brave the seductive comfort of my bed.

Light it up and set the mood

Turn on the lights as soon as you wake up. Once I switch on the light I realize I don’t want to sleep anymore. In school, we slept in dorms. So as soon as the first person was up, the lights were on. And we were never in a hurry. Once ready, we would chat and enjoy a steaming cup of tea, before starting our run.

The buddy system

Ask someone to join you on your morning run. They will be your motivation to wake up. After all a promise is a promise. Don’t be the person who doesn’t show up. I hate sending that abashed text, after rewriting it a million times, apologizing about how you made your buddy wait in the dark.

Love your alarm, hate the snooze

Your alarm shouldn’t be your enemy. Set your favourite song as the tune and you will wake up in a good mood. Although, I find changing your alarm every month is useful. This way you can retain your favourite song without overplaying it.

While a lot of people suggest setting many alarms, I do not. When the first one goes off I just lay wide eyed in fear of the next. And it also makes me continue saying “five more minutes.” With one alarm I am up and I know I’ve gotten enough sleep.

And stay clear of the snooze button! It is procrastination’s own little minion.

A good diet

I’ve always heard trekkers say that they don’t mind going the extra mile in hope of a good meal. The same applies here. I love rewarding myself with a good clean breakfast. It gives me something to look forward to after my gym class/run.

Fruits, green tea and mashed potatoes.

Your body deserves a good break after all this discipline. Cheat a little bit on Sunday. Sleep in a little longer, enjoy a dessert. You’ve earned it.

Stop those late night TV shows

The easiest way to wake up early is to sleep early. Set your alarm and count backwards to get enough sleep. I find that I require about 6-7 hours. You may need more or less.

If you enjoy a late night show, stop at one episode. The third episode that seems the most dramatic, probably isn’t. I recommend watching TV the old fashioned way on cable.

These habits will benefit your overall mood. But especially when you are preparing for a trek, a morning run in the cold is more beneficial.

When waking up seems like a mammoth task, think of it as if you were on a trek. Only if you start your day on time do you catch the spectacular sunrise. I often think of watching the sun’s rays hit the sleeping Buddha on the Sandakphu trek. It’s just a little kick on the back for days when my bed has stepped up its game, and my laze takes over.