Health & Safety Guide

Recommended Vaccinations:

Recommended Timing:

• Get vaccinated 4-6 weeks before travel
• Allow 2 weeks between different vaccines
• Carry vaccination certificates
• Consider rabies vaccine for extended stays

Medical Check-up:

• Visit your doctor 4-6 weeks before departure
• Discuss any pre-existing conditions
• Get prescription medications for your trip
• Discuss altitude sickness prevention

Essential Coverage:

Recommended Providers:

• World Nomads: Popular with trekkers, good altitude coverage
• SafetyWing: Comprehensive coverage, 24/7 assistance
• InsureMyTrip: Good for adventure activities
• Trekking Insurance: Specialized for mountain activities

Understanding AMS:

Altitude sickness occurs when you ascend too quickly to high elevations (above 2,500m). It's caused by reduced air pressure and lower oxygen levels.

Symptoms:

Prevention:

• Ascend Slowly: No more than 300-500m per day above 3,000m
• Stay Hydrated: Drink 3-4 liters of water daily
Climb High, Sleep Low: Don't ascend more than 300m in a day after sleeping Rest Days: Take a rest day every 3-4 days above 3,500m Avoid Alcohol: Alcohol increases AMS risk Carbohydrate Diet: High-carb foods help at altitude

Medication:

Water Safety:

Food Safety:

• Choose Busy Restaurants: High turnover indicates fresh food
• Avoid Street Food: Initially, until your stomach adjusts
• Cooked Foods Only: Avoid raw vegetables and salads
Hot Foods: Ensure food is served hot Peel Fruits: Peel fruits yourself when possible Avoid Ice: Ice may be made from untreated water

Common Issues:

• Traveler's Diarrhea: Most common travel illness
Food Poisoning: From contaminated food or water Parasites: Giardia and cryptosporidium

Medication Kit:

• Oral Rehydration Salts: For diarrhea
• Antibiotics: Ciprofloxacin, azithromycin
• Anti-nausea: For motion sickness
• Anti-diarrheal: Loperamide (Imodium)

Common Insects:

Protection Methods:

• Insect Repellent: DEET 20-30% or picaridin
• Permethrin: Treat clothing and mosquito nets
Cover Up: Long sleeves and pants, especially at dawn/dusk Mosquito Net: For sleeping in budget accommodations Leech Socks: Salt solution or tobacco leaves Bed Bug Inspection: Check mattress seams and headboard

Trekking Safety:

• Stay on Marked Trails: Don't take shortcuts
• Weather Awareness: Check forecasts daily
Turn Back: In severe weather conditions Trek with Guide: Especially for remote areas Communicate: Let someone know your itinerary Emergency Whistle: Carry for emergencies

Common Injuries:

Prevention:

• Proper Footwear: Broken-in hiking boots with good grip
• Trekking Poles: Reduce knee stress and improve balance
Sun Protection: Sunscreen, sunglasses, hat First Aid Kit: Comprehensive kit with blister care Physical Fitness: Prepare with training hikes

Personal Safety:

• Valuables: Use hotel safes or money belts
• Money: Carry only necessary cash
• Documents: Keep copies separate from originals
Travel in Groups: Especially for solo female travelers Trust Your Instincts: If a situation feels wrong, leave

Cultural Respect:

• Dress Modestly: Cover shoulders and knees
• Ask Permission: Before taking photos of people
Remove Shoes: Before entering temples and homes Respect Religious Sites: Follow local customs Be Polite: "Namaste" greeting is appreciated

Often lead to high-pressure sales Stranded Trekkers: People asking for money Fake Guides: Verify credentials Overcharging: Confirm prices beforehand