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Preparing for Kilimanjaro - June 3rd - 12th 2023

Day
Hour
Minute
Second

Before you go we run the following sessions

Session 1 – “Training Plans”

Discuss & chart out cardio, strength, flexibility, nutrition, hydration & rest needs

Session 2 – “Kit Needs”

Discuss the Kit List, recommended brands, & purpose of specific items

Session 3 – “Stevie Kidd Culture”

Discuss journals, self-discovery is the real journey, being open, interviews, etc

Session 4 – “Travel Planning”

Discuss flights, layover, travel insurance, etc

Session 5 – “Medical”

Discuss personal First Aid Kits, meds, conditions, elevation sickness, etc

Session 6 – “Camp Life”

Discuss food, importance of routine, gear management, weather, etc

Session 7 – “Expect The Unexpected”

Discuss what can go wrong…from the moment you start on your way…

Session 8 – “Last Minute Q&A”

Open forum for any final concerns, issues, etc

Recommendations for gear, clothing and medicines to take

Gear List

  • Top Base Layer
  • Bottom Base Layer
  • 4-5 Pairs of Underwear
  • 3-4 Short Sleeve
  • 1 Insulated Trekking Pants
  • 1-2 Long Sleeve Hiking Shirts
  • 1-2 Pairs of Hiking Trousers
  • 1 Insulated Winter Jacket
  • 1 Polartec Fleece Jacket
  • 1 Hard Shell Jacket

Other Items

  • Headlamp with Extra Batteries
  • Water Bottles and Camelback (3 litter carrying capacity)
  • Sunglasses
  • Camera with extra memory card and extra batteries
  • Watch
  • Playing Cards
  • Hand Warmers (optional)
  • Pocket Knife
  • Notebook and Pen
  • High energy snack (Cereal, protein bars, chocolate, trail mix, dried fruit)

Clothing

  • Quick dry T-shirts
  • Underwear Lightweight hiking trouser (avoid heavy cotton, they don’t dry quickly)
  • Fleece (middle layer)
  • Thermal underwear (under layers)
  • Waterproof, breathable and windproof jacket
  • Waterproof, breathable and windproof pants
  • Insulated down jacket for summit night (parka)
  • One pair thermal socks
  • Mittens or warm gloves
  • Waterproof gloves
  • Good quality hiking socks and thin liner socks Waterproof hiking boots – sturdy and worn-in.
  • Extra shoelaces
  • Comfortable shoes for overnight camps (running shoes, sneakers, etc.)
  • Sun hat to protect head, ears and neck

Toiletry & Medicine

  • Toothbrush and toothpaste
  • Quick-dry washcloths and soap
  • Toilet Paper Tissues
  • High SPF Sun-block
  • Lip Balm with SPF
  • Sunglasses with UV-filter lenses
  • Lotion
  • Sanitary Wipes/Wet Wipes
  • Blister Kit
  • Tweezers
  • Nail Clippers
  • Deodorant
  • Hair brush/Comb
  • Sanitary Products
  • Vaseline to prevent chafing skin and heel friction blister
  • Antiseptic
  • Pain Killers (Ibuprofen)
  • Decongestan
  • Diamox or High Altitude Medication (optional, please consult with your doctor)
  • Anti-diarrhea Medicine
  • Malaria pills ( if you choose to take these)
  • Cold/Flu Tablets
  • Any medication you normally use
  • Dioralyte sachets or similar rehydration packs
  • Throat Lozenge
  • Eye drops (spare Contact Lenses and fluid, if worn)
  • Water purification tablets / Iodine drops
  • Ear Plugs
  • Plastic bags (for dirty washing, wrapping, etc.)

Trekking tips and tricks for a successful climb

BE PROPERLY EQUIPPED

An essential part of your preparation will be to ensure that you are well equipped for your summit attempt. Print our final Packing List and mark it off, to ensure that you are. Click on Packing List to get to this very important step in your preparation.

BE PHYSICALLY PREPARED

It is important that your body is adequately prepared for the physical challenges of Mount Kilimanjaro. Develop your fitness and get your body in shape for your Kilimanjaro summit expedition.

MENTAL PREPARATION

It is possible to summit Kilimanjaro successfully. Many before you have succeeded. This should be topmost in your mind when preparing for the summit attempt. You should always remain in a positive state of mind, but not overly arrogant. Try to anticipate various different scenarios, which you may possibly encounter on the mountain and try to work out the most suitable course of action, mentally by yourself or even as a group. Your mental stamina will, without a doubt, make the really difficult sections, like from Kibo to Uhuru or from Barafu to Uhuru, easier to complete. Remember if you are properly equipped, you have taken everything as indicated on the Packing List, you are physically prepared and have all the knowledge gained from guide – you will be mentally confident for the physical part of Kilimanjaro.

ADEQUATE TRAVEL INSURANCE

Make sure that you have adequate travel and medical insurance, which will also provide you with cover for the climb up Kilimanjaro.

GO SLOWLY

Go slowly – “Pole Pole” as they say in Swahili! This is also very important during your first days of climbing. Even if you feel well, slow down and enjoy the scenery.The biggest cause of altitude sickness is ascending too high too fast! The slower you hike to more time you give your body to acclimatize.

DRINK ENOUGH WATER

Make sure that you drink at least 3 – 4 litres of liquid a day – preferably water. For your first day it is recommended that you take along fresh water, which may be purchased at the hotel in Moshi before your climb. Try to get the bottles with the screw tops, this way you will also have containers in which to take water further up the mountain. Running water on the mountain is safe to drink from day-2 onwards, but care should still be taken. If you are not used to fresh water in nature, prevent any inconvenience by using water purification tablets.

REMEMBER! A functioning “body water balance” is one of the keys to a successful climb!

WALK HIGH – SLEEP LOW

If possible and especially on your acclimatization day “walk high – sleep low” Try to do a short evening stroll to a higher altitude and then descend to sleep at the camp at a lower altitude. This is essential on your acclimatization day.

TAKE A SKI – POLE

A ski – pole is essential. Use of ski poles reduces external and internal loads on the knee joint by up to 20%. Using 1 ski pole is a must, but 2 poles are recommended.

ACUTE MOUNTAIN SICKNESS (AMS) and Altitude Sickness

Altitude sickness (or Acute Mountain Sickness) is a condition caused by ascending too quickly and not allowing the body time to adjust to the reduced oxygen and changes in air pressure. This causes hypobaric hypoxia: a lack of oxygen reaching your body’s tissue. Symptoms typically begin to show above 2,500m if a person has not allowed their body time to adjust to the change in altitude. Symptoms of mild altitude sickness include dizziness, fatigue, headaches, nausea and vomiting, loss of appetite, a rapid pulse, and/or shortness of breath. More serious symptoms can include chest tightness, confusion, coughing, social withdrawal, trouble maintaining consciousness, a change in complexion or skin colour, difficulties walking, and eventually the risk of coma or death.

PREPARING FOR HIGH ALTITUDE

While it certainly helps to be in good physical shape, the ability to adjust quickly to the changing oxygen levels is largely genetic. It is impossible to tell how well anyone climber will fare in an oxygen deprived environment until they are actually in that environment. With the exception of going and staying in high altitude areas, the best option is to consider using a high altitude training system to simulate high altitude environments and induce beneficial adaptations.

Sickness Symptoms

  • Difficulty sleeping
  • Dizziness or light-headedness
  • Fatigue
  • Headache
  • Loss of appetite
  • Nausea or vomiting
  • Rapid pulse
  • Shortness of breath with exertion
  • Bluish discoloration of the skin (cyanosis)
  • Chest tightness or congestion
  • Confusion
  • Cough
  • Coughing up blood
  • Decreased consciousness or withdrawal from social interaction
  • Gray or pale complexion
  • Inability to walk in a straight line, or to walk at all
  • Shortness of breath at rest

PREVENTION & PRECAUTIONS

  • Climb the mountain gradually with slow pace
  • Stopping for a day or two every 600 meters over 2400 meters or include an extra day of acclimatization
  • Sleep at lower altitude
  • Drink a lot of fluid
  • Avoid alcohol and eat regular meals, high in carbohydrates
  • Be familiar with early symptoms of Acute Mountain Sickness
  • Diamox** (acetazolamide) 250mg tablets to be taken twice a day from 13,000 feet to the top. This drug is widely used in high altitude mountaineering and is very highly recommended

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