Stok Kangri Trek Preparation
Fitness required for the Stok Kangri Summit
Age:Â 14 min. and 50yrs, Beyond 50 we will need to validate the Trekker
Past experience in trekking:Â Useful.
Stok Kangri Summit requires the trekker to be in top physical condition before you start the trek. The temperature variations between the day & night vary anywhere between 15ÂºC. Hence it is very essential to have a fit body & mind.Â You must be able to jog 4.5 km in 30 minutes or walk continuously in 15Âº incline for atleast 1 hour.
LUNGSÂ â€“ Push your lungs, Most critical work in any high altitude trek is of the LUNGS. They are at over work as they get very less oxygen & physical exertion will push them harder for 1.5 month prior to the trek.
- Jogging in running tracks â€“ 1 hour a day
- Pranayama â€“ 15 min a day
MUSCLESÂ â€“ A well stretched & healthy muscles make the trek that much more easier. Focus on Legs, Back, Neck & Shoulder. 20min of focused stretching activities for 45 days will help.Â Â It determines the amount of movement your bones can make in any direction around joints such as shoulders, elbows, hips and knees.Â Â Stretching improves your posture and helps to prevent low back pain.
- Suryanamaskara â€“ 10 to 15 Sets a day
- Neck & Shoulder exercise
- Lower back stretches
- Hamstring & Quadreceps
Things to Carry
BackpackÂ (55 â€“ 65 L) with sturdy straps and supporting frame.Â Quechua Forclaz 60Â is a good choice.
Trekking shoesÂ â€“ It gets really cold once the sun goes down and shoes are important to keep your feet warm. Ensure the shoes are well broken in before the trek.Â Â Since thisÂ Â trek includes walking on snow it is recommended to wear water proof shoes wiith thick woolen / military socks. Forclaz 600Â and WoodlandÂ are good choices.Â More expensive shoes are not really the answer to cold. Wearing 2 layers of woollen socks is the trick.
Note:Â You get military socks in Leh for Rs.100 to 125. They are the BEST products for this trek.
Sun glassesÂ â€“ Sunglasses are mandatory for this trek, Curved ones will cover your eyes well. No blue coloured sunglass â€” they donâ€™t block UV. Blacks, greens, browns are fine. Avoid multi tone sunglasses. Sunglasses prevent snow blindness.Â . People who wear spectacles, choose one of these:
- If above is not possible, wear your spectacles and carry a big sunglass that can be worn over your spectacles.
Must Have – Trek Accessories
- Trekking pole is mandatory
- Spoon, glass &Â Tiffin Box,
- Thermos water bottle
- Headlamp with extra batteries
Must Have â€“ Clothing
- Thermals / Body Warmers â€“ 2 Noâ€™s
- Oversized Full TShirts with high neckÂ & Track Pants (light weight) Â â€“ 2 / 3 Noâ€™s
- Sweater / Fleece â€“ 1 Noâ€™s
- Windcheaters â€“ 1 Noâ€™s + Down Jacket â€“ 1 Noâ€™s
- Poncho + Rain Pant â€“ 1Noâ€™s
- Socks â€“ 8 to 10 Pairs
- Head Cap + Balaclave â€“ 1 Noâ€™s each
- Hand Gloves Inner 1noâ€™s + Outer (waterproof) â€“ 1 Noâ€™s
Must Have â€“ Other accessories
- Light towel (should be thin, quick drying kind)
- A Sanitary Paper
- Woolen head-scarf or muffler
- Cold cream andÂ sun screen lotionÂ (SPF 40+)
Must Have â€“ Medical Kit
- Crocin â€“ 6 tablets
- Avomine â€“ 4 tablets
- Avil 25mg â€“ 4 tablets
- Combiflam â€“ 4 tablets
- Disprin â€“ 6 tablets
- Norflox â€“ 6 tablets
- Crepe bandage â€“ 3 to 5 meters
- Band aid â€“ 10 strips
- Digene â€“ 6 tablets
- Gauze cloth â€“ 1 small role
- Leukoplast â€“ 1 small roll
- Cotton â€“ 1 small roll
- ORS / Electoral â€“Â 10 packets
- Betadine or any antiseptic cream
- Moov spray
- Nebasulf/ Soframycine powder
Other Mandatory Instructions
- Medical Certificate â€“ format will be provided post enrolment
- Declaration & Disclaimer Form – will be provided post enrolment
- Plastic Bottles are STRICTLY prohibited
- Recommended bag weight is 7 to 8 Kgs
- 1 Govt ID Card is mandatory
- Burn Boundaries follows STRICT No Smoking / Alcohol policy