Nepal Arrival Guide: How to Navigate the Kathmandu Airport

Tribhuvan International Airport (KTM) - a rite of passage for any traveler arriving to Nepal via air. Reviewing these steps before you arrive will help the process go more smoothly:

Before you travel >

• You will need to apply for your visa prior to traveling. Visit the Nepali Department of Immigration site, and complete the Electronic Visa application prior to departing your home country. When you land in Kathmandu, skip the kiosks and head directly to the payment counter, where you will pay for and receive your visa.

Visa Purchase >

• Proceed to the counter to pay your visa fee in cash ($30 USD for up to 15 days, $50 USD for up to 30 days). Crisp, new, unmarked bills in USD are accepted, and you will be given a receipt as proof of payment. Now you are ready to present your documents to an immigration agent for inspection.

Clear Customs >

• Proceed to any line marked for foreign nationals, and present your passport and visa receipt for inspection by an agent. Once approved, proceed down the escalator towards baggage claim.

Baggage Claim >

• Prior to baggage claim, you will go through a security line and your carry-on luggage will go through a scanner. Collect your bags from the (usually chaotic) baggage claim.

Find Your OneSeed Driver >

• Once you have your bags, exit the building and head just outside the airport to where various outfitters are waiting to pick up travelers. A member of the OneSeed team wearing a OneSeed shirt or holding a OneSeed sign (or both) will be among the other outfitters just outside the airport to guide you to a vehicle for transport to our partner hotel.

• IMPORTANT: In the event that you do not see a OneSeed staff member just outside of baggage claim, do not take alternative transport! We will arrive shortly or you can contact us at operations@oneseedexpeditions.com or call or send a WhatsApp message to our team on the ground by clicking this link.

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Make sure you have the following items before you depart the U.S.:

1. A pen. Pens are few and far between in the Kathmandu airport. Come prepared and avoid having to track one down.

2. Passport photos. These will be used for your trekking permits and must be the 3.5 cm x 4.5 cm “European sized,” which are a bit smaller than standard US passport photos:

   • Everest Base Camp / Langtang Journey (2 passport photos needed)

   • Manaslu Circuit (5 passport photos needed)

   • All other expeditions (3 passport photos needed)

3. Cash. At the airport you’ll need cash to pay for your tourist visa. As of August 2023, a 15-day visa costs $30 and a 1-month visa costs $50 USD

4. Contact/address information. On your immigration paperwork, you may be asked to add your hotel information.

   • Newa Chen Hotel - Kwalakhu Rd, Patan 44700, Nepal

Arriving Early and Handling Transportation on Your Own?

• There are two prepaid taxi counters inside and outside of airport or you can choose to negotiate a price with a taxi driver outside

• If you allow someone to help you with your bag, a $1 tip is appropriate

• Negotiate a price before getting into the taxi

• It can be helpful to take a picture of the taxi number (on the front or back of the car) just in case you leave something in the taxi. OneSeed can always help follow up with taxi driver via traffic police if we have the cab’s info.

• A fair price to Thamel is 800 Rupees or about $7 USD

7 Ways to Travel More Sustainably on Your Next Adventure

1. Come prepared with helpful knowledge

Spend some time learning about the history and culture of the areas you plan to visit. Having a general background will provide a unique lens as you travel, plus your guides will be able to share more and help answer any questions in-country.

Be sure to research local customs before you arrive. What may be a friendly gesture in one country could be quite offensive in another. The easiest way to respect local customs is to know what they are.

Next, familiarize yourself with sustainability issues unique to that location. From water scarcity to animal welfare, every country (including your own) has unique and complex issues with sustainability. Get to know what issues your particular destination is facing to make responsible decisions while traveling.

Lastly, don’t forget to brush up on the local language. Bring a small notebook or make a note in your phone translating “hello/goodbye,” “yes/no”, “please/thank you,” plus a few more phrases that may come in handy. Learning just a few words of the language can go a long way. Don’t worry too much about your pronunciation, people always appreciate the effort!

2. Research your tour operator

Once in a lifetime trips are a big investment, and cost is always a factor when deciding where to travel. You may spend a few years saving to climb Kilimanjaro or visit Easter Island, but before booking the cheapest deal out there, consider the tour operator and why it costs what it does.  

Responsible travel operators choose suppliers that have good environmental practices and are locally owned, they pay their staff fair wages, manage their own environmental impact, and consider animal welfare. While this can be difficult to verify, look for operators who opt-in to third party verification. Partner companies of the Kilimanjaro Porter’s Assistance Project are audited annually (and on every climb) for proper wages and fair treatment of porters. Travel companies with B Corp certification have had their business verified to meet a high standard of sustainability and are legally required to consider the impact of their decisions on their workers, customers, suppliers, community, and the environment. Greenwashing is rampant in most industries these days - be sure to look for official certifications.

It’s a fine balance between finding something affordable and ensuring that your money is being well spent. If a deal seems too good to be true, it probably is! 

3. Offset the carbon emissions from your flight 

It’s hard to avoid flying across continents to reach your next travel destination. Unfortunately, the biggest contributor to greenhouse gases in the travel industry are long-haul flights. The first and most important step is to invest in projects that offset your flight’s emissions to achieve climate neutrality. Luckily, it’s affordable and shouldn’t take more than 5 minutes.

First, find a reputable organization that has been vetted and is transparent about the projects that they fund. (OneSeed currently uses South Pole to offset all expeditions and internal operations). Next, input your flight itinerary and your carbon emissions will be calculated by the metric ton. Lastly, choose a carbon offset project to fund like forest reforestation, clean cooking stoves, and renewable energy projects.

While methods like carbon capture and sequestration would help move the needle beyond just net-zero, they aren’t yet available or affordable to the masses. It’s important to not let perfect get in the way of good. Changing habits slowly over time helps shift mindsets towards the importance of protecting our planet. 

Other flights tips and tricks to lower your impact:

• Minimize air travel

• Take nonstop flights whenever possible  

• Fly economy rather than business or first class as you’re responsible for less of the calculated emissions based on available space

4. Bring a reusable water bottle filter

The amount of plastic filling our landfills and oceans is overwhelming. Microplastics are being found in our drinking water, even contaminating water and wildlife as far south as Antarctica. While big business and manufacturing need to change, we can always do our part.  

Commit to using a reusable water bottle wherever you go, whether that’s at home or traveling abroad. When you’re in countries where the water is not safe to drink, it can be easy to reach for bottled water as it’s cheap and easy. Keep in mind that many countries don’t have an efficient recycling system, so that plastic bottle is likely going straight into the trash.

The best option is to bring a reusable water bottle and filter system. Try a SteriPen that purifies water through UV light. Water treatment tablets work well and don’t take up much room. A water bottle filter like GRAYL can be an easy all-in-one solution where you fill the water bottle and push the lid filter down to purify the water in about 15 seconds. Being prepared with a water filter system ensures that you can drink from the tap in your hotel, a spigot along the trail, or from a river or lake without the worry of getting sick.

5. Support local business, not chains or imports

Shopping local is a great way to ensure an economy and community thrive. Whether you’re traveling with a tour operator or on your own, make sure to stay at hotels that are locally owned and ideally have environmental best practices in place and/or give back to their local community. That goes for restaurants and other attractions that have private ownership as well. Consider venturing off-the-beaten-path from the more touristy neighborhoods or popular trekking routes to find a restaurant or store.  

Keep in mind, when shopping for handicrafts, art, and other souvenirs, your money can go a long way. While haggling is common in many cultures, pay what feels fair rather than the cheapest possible price. What amounts to just one or two US dollars means quite a bit more to someone selling a custom handicraft that likely took hours or days to make. It’s always helpful to research your destination to see what is customary when purchasing goods. Lastly, be sure to purchase locally made goods (not ones imported from other countries) to support local artisans.    

6. Give back responsibly

It’s great to want to give back when you travel. Instead of bringing miscellaneous items and gifts, ask your tour operator for recommendations or connect with a local nonprofit operating in the country. It’s best to ask first rather than assume as local organizations are the experts when it comes to what a community really needs, and what it doesn’t. 

Consider donating the outdoor gear you use on your trek. It can help out a porter and lighten your luggage on the way home. Depending on your destination, guides and porters often appreciate hiking boots or quality outdoor gear if you want to donate them when you leave. Talk to your tour operator first or ask your head guide what would be most helpful.

If you’re set on volunteering your time while abroad, due diligence is key. Short term volunteer opportunities can often undermine local initiatives without addressing the root cause of issues a particular country or population faces. Monetary and resource support, as well as long-term engagement with skilled individuals, has shown to be the most successful at addressing issues in developing countries. 

At OneSeed, our mission does not include volunteer opportunities, rather it offers travelers a way to directly bolster the local economy. By investing 10% of every trip cost in nonprofit microfinance partners, travelers help empower local entrepreneurs to launch or expand their business through collateral-free microloans. We do not visit borrowers during expeditions as we want to respect their time and privacy, and they are not always located near major cities or travel routes.

7. Remember how you got there

It’s been reported that more than 80% of the world’s population has never flown on an airplane. That may be hard to believe the next time you’re delayed in an overcrowded terminal, but it’s true. While traveling has its ups and downs, it’s important to remember why and how you got there. The freedom your citizenship and passport gives you to cross borders, to choose when and where you want to go is a great privilege. Most people will never have the opportunity to leave the country, let alone the region, they grew up in. Heading into a new adventure with the right mindset will really set the tone of your trip, and will help determine how you interact with the people and place.

Like anywhere in the world, most people welcome visitors with kindness and respect. Be sure to do the same and remember that you are in someone else’s home country and culture. Think twice before taking photos of people going about their daily lives and avoid photos of children. If you want to take someone’s photo, be sure to ask first. Some people may ask for money in exchange for a photo, which is not uncommon in high traffic tourist areas. Just agree on a price beforehand if you’re comfortable doing so.

And finally, remember that English is almost always a second or third language for everyone you will interact with while traveling. Frustrated that you can’t understand the shopkeeper’s broken English? It’s likely you can’t say as much in their own dialect. It’s pretty hard these days to travel far enough to see zero signs in English. Be grateful that the bathroom sign says “toilet” rather than “शौचालय”!

Challenging the Norm: The Rise of Female Trekking Guides in Nepal

Our local guides are the heart of OneSeed. All are passionate about giving travelers an experience filled with adventure, authenticity, and unforgettable moments. Every guide is trained in risk management, earns fair compensation, and is actively supported with professional development opportunities.

Take our Director of Nepal Guiding Operations, Bishnu Thapa, as an example of hard work and following your passion in the face of adversity. Bishnu began her foray in the trekking industry by working as a porter for three years (most guides begin as porters and are often considered “guides in training”). While working on her Master’s degree dissertation exploring how adventure tourism empowers women, she met OneSeed founder Chris Baker. Together, OneSeed Expeditions began to take shape with Bishnu’s vision and habit of pushing boundaries laying the groundwork. Following in her footsteps, OneSeed is actively employing women guides and porters in Nepal.

Since joining the OneSeed team, Bishnu has completed another degree (M. Phil. in Anthropology) and conducted her research (for M.Phil. dissertation) on coping strategies in small hillside communities after the 2015 earthquake. During her free time, Bishnu enjoys preparing Nepali pickle recipes and being in the mountains.

We asked Bishnu about her time at OneSeed, the future of female guiding, and why everyone needs to visit Nepal:

What is your favorite guiding memory you've had with OneSeed?

My favorite memory came on the Annapurna discovery trek, March 14, 2018. I had three clients from Canada who were cousins. We had lots of fun and were constantly smiling and laughing; even when one of them had stomach issues during the trek. They were awesome people and I have great memories from that trip. I felt that my trek with them wasn’t even work. Truly they respected everyone and understood how hard we worked for them professionally to ensure their satisfaction.

What can guests see in Nepal that they can’t experience anywhere else?

Nepal has the highest peaks in the world. It’s incredibly remote, has a unique culture where the old tradition still exists, it’s the birthplace of Buddha, and is filled with smiling and friendly people. Previous clients have said that Nepal is so naturally beautiful–especially the landscape and white capped mountains. They also rave about how kind and generous the people are. Regardless if they are poor, they are always smiling and offer to help you in any situation of need.

What role do social expectations play in women being guides?

Patriarchal norms and values still exist in Nepal. There are certain roles and expectations of what women can and can’t do. Women are supposed to look after the children, farm, and maintain household duties. Women are encouraged to be teachers, nurses, and near their home. Women guiding or trekking is viewed as a public job. Once women are out guiding, society automatically has a negative perception of them. For instance, they say, “this woman works outside away from her home, she must stay overnight somewhere. Maybe this woman is impure,” and they begin to think negatively. While I was trekking a few years ago some male guides teased and insulted me saying, “this is a man’s job. You are quite educated and you can do other work like be a teacher.” Very few people here believe that women need to participate in the outdoor industry. They believe they are too weak to be adventure guides.

In what way can women become more involved with guiding in Nepal?

Society needs to change its negative perception regarding the profession of women guides. We need to encourage women to work in public facing roles. Families need to trust and our society needs to provide education that should inspire women from a young age. Their family or society has to instill in them a belief that they can partake in any field they want. Women also need to be self motivated in their profession. There should be active job creation opportunities in order to encourage female guides in Nepal.

5 Reasons Why Nepal Should Be Your Next Big Adventure

Nepal is truly world class destination -- it’s home to the eight highest peaks in the world, crystal clear glacial lakes, and enough adventure to keep any adrenaline junky busy for a lifetime. The bucket-list topper has long attracted avid adventurists from all over the globe to witness its other worldly views, however, traveling to Nepal doesn't have feel like a distant dream anymore. Here are a few reasons why...

IT'S INCREDIBLY AFFORDABLE

Along with Nepal's mind-blowing views comes affordable trekking options. Some top adventure destinations can become costly due to increasing government fees or pricey food and drink. In Nepal, costs can be kelp low by working with operators who employ local guides and utilize local establishments. Not only will you get to learn so much more about local culture firsthand, you're supporting the local economy through sustainable and responsible tourism practices.

Make sure you stay in mountain lodges, or "Tea Houses," for a true Nepali trekking experience. They provide delicious meals, tea (of course!), and local hospitality all for the right price.

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THE FRIENDLY AND SPIRITUAL CULTURE

The people of Nepal are some of the most happy and accommodating that you'll ever meet. They are rich in hospitality and eager to share the values they live by. During your trip, you will be immersed in new colorful culture filled with art, traditions, festivals, lifestyle, and a rich history. Its wealth of religion is shared between 125 ethnic and cast groups as well as 123 dialects and languages. There is no shortage of world heritage sites that can be visited including stupas, temples, and ancient cities. Some favorites include:

• Lumbini, the birthplace of Buddha.

• Patan, known as the fine arts capital of Nepal. It's filled with century old temples, narrow walkways, and unique art

• Bhaktapur. Here you can learn wood carving and pottery as well as witness Changu Narayan, the oldest temple in Nepal.

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IT’S TEEMING WITH WILDLIFE

Travel southwest of Kathmandu to Chitwan National Park to see some of the best wildlife viewing Nepal has to offer. The area is a huge draw of nature enthusiasts from all over the world thanks to the 200+ species of birds and 43 mammal species throughout the region.

Take a jeep or elephant safari to spot rhinos, elephants, musk deer, crocodiles, and a Bengal tiger if you’re really lucky.

This subtropical and forested climate is home to the indigenous Tharu people who have lived in and around Chitwan for centuries. Don't forget to venture into town to chat with the locals and explore all that Chitwan has to offer.

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IT'S BEING AFFECTED BY CLIMATE CHANGE

As global temperatures continue to rise, glaciers recede and valleys change shape. Like the rest of the world’s wild places, the Himalayan Mountains are experiencing these changes at an increasing rate.

With rapidly changing temps, Nepal's hiking seasons are shifting as well. While some hiking seasons are longer in certain regions, others are much shorter do due warmer or erratic weather.

There's no telling what the future has in store, but experiencing Nepal in all of its snow-capped brilliance should be part of yours.

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THERE'S UNLIMITED MOUNTAIN ADVENTURE

There's a reason National Geographic named Nepal the best destination for Adventure Tourism in 2008–it’s every mountain enthusiast's dream. Luckily OneSeed shares in that dream with you, and that’s why we offer multiple adventures which will have you hiking or biking above the clouds. 

Is Mount Everest on your bucket list? Check out our 19 day Everest Base Camp trip for only $1,990. Along your trek, meet like-minded travelers during your stays in Tea-houses where you can relax, eat delicious food, and play games–including a friendly game of spoons with your guides.

Want to take your adventure to new heights? Try paragliding in Pokhara before or after your trek for an unforgettable view of the Annapurna Region.

Tea Houses in Nepal: Everything You Need to Know About Accommodations on the Trail

If you're heading to Nepal for a trekking expedition, expect to stay in the basic lodges that have sprung up along all the popular trekking routes in the Everest, Langtang, and Annapurna regions. Known to travelers as “tea houses,” these mountain shelters are a welcome sight after a tough day of trekking. But what exactly is a “tea house”...?

Tea houses are accommodations along trekking routes in Nepal that offer basic lodging and meals. Many Sherpas in the Everest region own and operate tea houses along Everest’s trekking routes. To the west, the Annapurna region is protected in a vast conservation area managed by the National Trust for Nature Conservation (NTNC). Tea houses in the Annapurna are monitored by the NTNC and must meet specific requirements including fixed pricing, standard menus, and limits on how many tea houses can be built along specific routes.

In lower elevations, tea houses may be multi-story concrete buildings with private rooms and attached western style bathrooms. The further you hike up, the more basic the accommodations get. Base camp may include a dorm style shared room, boiling water (because it’s all frozen!), and a game of cards by solar light to conserve energy.  

 

Dining / Communal Area

Every tea house has one large communal dining area with a wood burning stove in the center. It’s a great spot to meet other trekkers, swap stories, warm up, and sip tea while you watch the sunset over the mountains. Domestic tourism has skyrocketed in the past 6-7 years, and the growing number of Nepali trekkers coupled with an influx of international travelers can lead to overcrowding in the high seasons. At higher lodges, some travelers may sleep in the community room on extra cots or even tables if all the rooms are full.

 

Private and Shared Rooms

Most tea houses more than a days walk from a town have a similar setup; two to three twin beds in every room, one overhead light (that works sometimes), a window and personal lock and key for your door. The beds are generally comfortable with a foam pad, pillow, and a blanket. We always ask travelers to bring a sleeping bag to ensure that you stay warm enough at night, and there is no guarantee of cleanliness when it comes to shared beds and sheets. A sleeping bag, or at least a liner in the warm months, is always a good idea. A solid pair of earplugs will also help ensure a good night’s sleep.

We always try to reserve single rooms for travelers who request it. At times, the trail gets so crowded that trekkers may be asked by the tea house managers to share rooms to save space. While not ideal, it’s just a fact on the trail as tea houses are limited and everyone needs a place to sleep.

 

Toilets and Showers

Tea houses will either have western style (sit down) toilets or the more traditional squat toilets found across Nepal. You never know which on you’re going to get, but the higher up you trek, it’s more likely to be the latter. Make sure to bring enough toilet paper for your entire trek and always have hand sanitizer nearby.

As for showers, they’re generally only available at the lower elevation tea houses and hot water is not always a guarantee. Wet wipes are your friend!

 

Electricity and Wi-Fi

Many of Nepal’s tea houses are run on solar power, providing a renewable and clean way to keep the lights on. Sometimes the power needs to be conserved, especially if it’s cloudy during the day, so expect for some power outages or afternoons where the lights won’t turn on until there’s enough energy to get everyone through the night. The electricity can also be disrupted by bad weather and wind.

Some tea houses do have wifi for a small fee. Expect slow, dial-up-like speeds. Outlets are also available at the larger, concrete tea houses near towns, but just like the lights, may not always be running with electricity during the day. Expect limited to no power the higher up you go, although some tea house owners will let you use their power strip for $1-2/hr. If it’s a huge concern, bring an extra battery pack or small solar charger.

 

Food and Drinks

Tea, tea, and more tea! The name isn’t misleading. Often the first thing you’ll be greeted with at a tea house is a warm cup of black tea with sugar. If you’re hiking in the rain, snow, or wind it’s the perfect way to relax.

Meals are often cooked over a fire in the kitchen by the owners. While much of the food is delicious, especially the Nepali staples like momos and dal bhat, the quality of the Western style dishes will vary greatly. Here’s a typical list of what you can expect to order in a tea house:

Breakfast:

• Tea, coffee, hot chocolate, & juice

• Eggs any style

• Ham/bacon/sausage (if available)

• Toast with butter/jam/honey

• Chapati, Tibetan bread, muesli porridge

• Hash brown potatoes

• Pancakes/crepes

Lunch & Dinner:

• Pasta & noodles: chow mein, noodle soup, spaghetti, fried rice

• Momos, dal bhat, pakauda

• Popcorn, chips, potatoes

• Spring rolls

• Pizza

• Sandwiches & soup

• Dessert (rice pudding, chocolate pudding, apple or banana fritters)

Definitely help yourself to the generous portions of dal bhat, Nepal’s local dish that literally means “lentils and rice.” Mostly vegetarian, but sometimes served with meat on request, this dish is a daily staple across Nepal.

If the tea house is under staffed, or there are an abundance of trekkers, guides and porters will often hop in the kitchen to lend a hand.

 

Helpful Tips

Tea houses are a unique part of your trekking experience in Nepal and add to the warm and inviting hospitality found throughout this amazing country. Here are a few extra tips for prepping for your tea house stay:

• Have some extra rupees on hand to purchase candy bars, beer, or other snacks.

• The plywood walls separating rooms are very thin - a good pair or two of earplugs can do wonders.

• Fleece pants and comfy sandals are key for post-hike relaxation.

• Portable solar lights can provide some extra light if the electricity goes out (or if you forget a headlamp).

• Cards and books are a great way to pass the time, and don’t forget to play a friendly game of spoons with your guides! Just keep an eye on the spoons, until you realize, there is no spoon….

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🎥 Footage from local tea houses along the Mardi Himal trek in the Annapurna region:

A Note on Solo Traveler Fees

We know solo traveler fees are a bummer and trust us, we don't like charging them either. We require the extra fee because it's the best possible way to provide a fair price to all clients. The solo traveler fee covers the increased cost of hotel stay (single vs. double rooms), ground transportation, and the additional guides, porters, or cooks needed while on the trail.

The good news? The solo room fee guarantees your very own single/private room while in your host city.

Solo Traveler Match Service

If you are interested in being introduced to other solo travelers to avoid the solo supplement fee, reach out to one of our expedition specialists to join our complimentary matching program. If there is another solo traveler of the same gender on your group expedition that is seeking a match, our customer service team will help facilitate and determine if both parties are comfortable sharing accommodations. OneSeed must confirm a match a minimum of 60 days prior to an expedition in order to make appropriate arrangements. All decisions to match are the sole discretion of the traveler.

Connect with Your Fellow Travelers

Our Facebook groups are a great place to source information and tips from past travelers as well as meet other participants traveling on your group expeditions dates.

Training for Your Trek: Quick Tips to Get Ready for the Trail

A frequently asked question here at OneSeed is usually along the lines of, "I'm hiking how much?? How do I train for this??" On a OneSeed trek, you'll be pushing your body to the limit as you hike through some of the most awe-inspiring places in the world. We've included some tips below on how to train for what will be an adventure of a lifetime!

Apparel and Footwear: Before you start training, invest in a solid pair of hiking boots and gym shoes. If your feet are tired and blistered, it will affect the rest of your body and increase the risk for injury. Make it a priority to break in your boots - wear them while you work out or even just walking around the neighborhood!

Sweat!: You want to feel confident going into your expedition so start elevating your heart rate and building muscle! Find a work out routine that works for YOU and stick with it. If you don't like running, don't run, BUT find an activity that makes you sweat and tone. Hiking, running, biking and swimming are all great cardio-boosters but try interval training with activities like yoga and weight-lifting classes as well. Be sure you incorporate squats and lunges into your workouts so you build your leg muscles for the long hikes you'll be accomplishing on the trail. Lastly, don't forget to Stretch! Yoga and pilates classes are the best way to stretch out sore muscles and prevent injuries. 

Hydrate and Fuel: With all of this training, you'll be burning tons of calories! Be sure you're fueling your body with foods that help it perform at it's best and keep you feeling good. Incorporate healthy grains like quinoa, brown rice and wild rice, nuts like almonds and walnuts, fish, lean meats, fruits and vegetables into your diet on a daily basis. And don't forget about water! When you're dehydrated, you feel more fatigued than you actually are, making it easier to trip on the trail and cause injuries. Make it a goal to drink at least 64 oz. of water each day (that's two Nalgenes!) and start each meal with a glass of water.

Get High: Gearing up for a trip above 10,000ft? The higher up in elevation you can train, the better. If you live close to the mountains, push yourself on some high-elevation hikes and train your lungs to adjust to the lack of oxygen. If you don't live in an area where high-altitude trails are available, not to fear! All of our treks factor in rest days in order to acclimate to higher elevation. If you're feeling fatigued on the trail, go slow and take frequent breaks as your body adjusts to the altitude.

See you on the trail!

Quick Tips for Eating on the Trail

When trekking in a remote area, there are certain expectations that will help you make the most of the meals on the trail. Here’s a quick list of things to know about trail food to help you prepare for your expedition.

1) Carbs, Carbs, Carbs. In most of the areas where we travel, the diet is rich in carbs. When you spend 3-10 hours a day hiking, you need carbs for energy, so embrace it! Nepal is known for its dal bhat, Peru for its 3,800 types of potatoes, and Chile is the second largest bread consumer per capita in the world. But guess what? They all make really delicious carbs, so dig in!

2) Eat like a local. They best way to order off the menu in a foreign country is to mimic what the locals are doing. If you’re staying at a teahouse in the Langtang region, ordering a pizza might not be the best option. Pizza with yak cheese isn’t going to taste like is does from your local pizza shop in NYC. Look around you to learn about the delicious local dishes and try sticking to them. It’s a great way to fully immerse yourself in the country in which you’re traveling. What if you’re craving some comforting American food? It will be there for you to eat the day you get back!

3) Bring reserves. While trekking on OneSeed trips, you’ll be fed three large meals a day but some trekkers like to have power bars or granola bars to munch on while hiking. You can always bring a few just in case you need some extra fuel. (*Note: Customs rarely lets you bring nuts, seeds, or fruit into a foreign country)

4) Be adventurous. Some of the countries where we travel have exotic local dishes that you don’t find everywhere. Push your tastebuds to the limit with new flavors. Try the tongue in Chile or the spicy pickle in Nepal because you never know what you might like.

Food is an essential part of any culture. Be prepared to try new things and expand your tastebuds’ comfort zone. Bon Appétit!

7 Tips to Prepare for Your Trek

Always be prepared! The scout’s motto is simple, but true. Being well prepared for your trek will make your time much more enjoyable, and you can focus on the wonders around you rather than your blistered feet! Here are a few tips to help you prepare for your trek.

1.  Buy appropriate footwear and break your boots in.

• Visit an outdoor retailer and do research to buy the appropriate pair of hiking boots for your feet.
• Break them in! Showing up with brand new boots for a multi-day trek is an invitation for blisters and pain. Walk the dog in your boots, do yard work in your boots, take them hiking! You want your boots to feel nice and comfy when you arrive.
• Buy good quality socks (non-cotton, moisture wicking socks such as Smartwool, Thorlos, Darn Tough, Woolrich etc…)
• Remember: Your feet are your best friend. Happy feet, happy camper!

2.  Get out hiking. Regularly!

• Start slowly and build your intensity, difficulty, and length of hikes. It is much better to start slowly and increase the difficulty gradually over several months than to wait to the last few weeks.
• Wear what you will be wearing on the trail, especially if they are new items, so you know how they feel and can adjust anything that is irritating or doesn’t work. This includes your boots and the pack you will be carrying on the trail.
• Go with a partner or a group. You won’t be able to cheat and going with someone else provides motivation and fun!
• Cross train too (Bike, swim, run, yoga, stairs, etc). Different types of exercise work different muscle groups and will help condition your body. Strengthening your body can help prevent injuries on the trail.

3.  Learn about the OneSeed Fund

• 10% of the revenue from your expedition will be loaned to local entrepreneurs via the OneSeed Fund.
• The loans are extended by our partner microfinance institutions across many different industries such as agriculture, retail, food services and more.
• Want to learn more about microfinance? Click here.

4.  Don’t bank on your bank.

• Call your bank ahead of time to let them know about your travel plans.
• Sometimes, when banks see a charge in a foreign country, they assume it was theft and freeze your account.
• While you’re on the phone with your bank, ask them about international ATM fees.
• Be sure to have back-up alternatives such as cash, traveler’s check, and credit cards.
• Having copies of credit cards and passport information is a great safety net.

5.  Health, safety, and more.

• Visit the CDC website or contact a local travel medicine office with any questions about immunizations or vaccines.
• If you have any concerns about your health, contact your physician before you start a training program.
• Learn more about tips to keep your belongings safe while traveling here.

6.  Insure Your Trip.

• All OneSeed trips include medical and evacuation insurance for all travelers. This covers you from the moment your expedition begins.
• We also strongly urge you to purchase the optional cancellation and interruption insurance. This third party insurance covers any injuries, illnesses, or other unforeseeable events between now and your expedition.
• You never know what life has in store so it is better to prepare ahead of time!

7.  Pack light and early.

•  Take a look at our packing list now and start to get an idea of what gear you have and what you will need to purchase. Waiting until the last minute is a recipe for disaster!
• Outdoor gear can be quite expensive. Don’t forget that you can borrow from a friend, rent from various outdoor stores, or look online for items on sale.
• That being said, don’t skimp! Making sure your clothes are built to last is important as you will be hiking outside in the elements for many days on end.
• To lighten your load, bring travel-sized toiletries.
• Ziplock bags make for inexpensive, weightless, water-resistant organizers for loose items.
• Don’t forget to bring an extra outfit for the city. You can leave any extra gear at our partner lodge before the trek.

Happy trekking!

नेपाली: A Guide to Nepali Language

Worried about the language barrier? Don’t sweat it! All our guides speak English and Nepali and can help you find anything you need. But if you’re ready to take on a challenge, here is a crash course on the languages of Nepal as well as a few phrases that you can put to use.

Nepal is one of the most linguistically diverse countries in the world. There are 126 languages spoken across Nepal, which is about the size of Arkansas. The official language is Nepali, which is spoken by about 2/3 of the population.

Devanagari

The written language is called Devanagari. It is one of the most common scripts because it is also the written language for Hindi and is used across India. Like English, Devanagari is written left to right but rather than individual letters, it utilizes consonant-vowel units (e.x. प = pa).

A List of Useful Phrases in Nepali

• Hello/Goodbye – “Namaste”: This literally means “God is in you” and is typically said with the hands in prayer position and the head bowed forward

• Thank You – “Dhanyabaad”

• My name is – “Mero naam   (insert name)   ho”

• How are you/How are things? (informal) – “thik chha?”

• I am well/Things are good – “thik chha”

• See you again – “pheri bhetaula”

• I don’t understand – “maile bujhina”

• I’m full – “pugyo”: It is considered rude for a guest to leave hungry so use this when you have had enough

Afraid you might pronounce something wrong? Try it! People will be excited that you are making an effort and willing to overlook it when your grammar isn’t perfect.

Shuba-yatra! (Have a good trip!)