How to prepare for Annapurna Circuit Trek? Guide to Fitness, Gears and Tips

So, what is the Annapurna Circuit?

Annapurna Circuit Trek highly signifies adventure or trekking, which encircles the world's tenth highest peak, the Annapurna I, that stands at the height of 8091 meters, with the whole panorama, the sight of the Annapurna range, in every stride, that you undertake. While many get confused between Annapurna Base Camp (ABC), with this trekking trail, do not get confused or misunderstood. While the ABC focuses on attaining the base camp of the peak, the circuit one takes around, following a more remote, classic trailhead, and reaches the highest altitude of 5416 meters at Thorong La Pass, covering the main district of Manang and Mustang as well.

The trip demands 9 to 12 kilometers of hiking duration, through varied kinds of terrains, from forested trails, rugged sections, to steep and open lines, and to the alpine meadows with slippery sections; hence, it is a challenging trek, requiring a high level of fitness and strong enthusiasm. 

In total, the distance coverage of this trek is approximately 182 to 210 kilometers, with a daily hike of 6 to 7 hours, depending on the route that you undertake and the itinerary that has been set; however, the starting point remains the same, either Chame or Dharapani. As the route has been constructed successfully, from 2025 onwards, the bus, go to Chame, so you can skip 1 day trek to reach Chame from Dharapani, if you are short on time. The trekking trail is less likely to be facilitated with modern amenities only, equipped and settled with tea houses, and with the unmaintained routes; hence, even though the difficulty level tends to be moderate, the preparation and training remain a crucial part.

How to Effectively Plan and Be Prepared for the Annapurna Circuit Trek: Step-by-Step Guidance?

Before you set your footprint on the trekking route, proper preparation remains a crucial part to ensure that your overall journey becomes smooth, risk-free from potential challenges, and a safe ascent.

So, what are the major points that come under the planning and preparation for the trek to the Annapurna Circuit? Well, first of all, please know that the preparation doesn't only refer to physical fitness and mental preparedness, but it also comes after you plan for the trip, considering all the factors, including budgeting, deciding, route, combined variations, trekking seasons, durations, and the kind of comfort you are seeking, as the packages itself has wide range from standard to budget, to luxury ones, so to choose, one you must know your choices and preferences. 

To let you know in detail, we've overviewed the step-by-step process for the preparation and planning for Annapurna Circuit Trek in two different points, while the planning includes, before the trip actually begins, the preparedness, remains after the plan is successfully made.

Things to consider while planning your Trip

1. Make sure to research the routes that cover your go-to bucket list, as there are different itineraries out there. Opt for the one that fully circulates, the trailhead, with exploration days set in between.
2. Take time to know about the distance coverage, how much your body can handle the hiking duration, and what matches your experiences. For instance, the hiking duration covers 5 to 6 hours, of distance, while opting for the standard itinerary, whereas, beginners, can slightly tailor and make the days longer, covering 3 to 4 hours only, whereas, experienced ones, can go for, the Rapid Annapurna Circuit Trek as well, if you are limited in time. Know your pace and plan accordingly!
3. Estimate the total budget that you are willing to spend, while looking out for the packages online, see the costing details (including and excluding), as there might be hidden costs as well, so look thoroughly and only book the packages. Highly recommended.
4. After the booking is made, look for the best insurance policy that covers your medical bills, emergency call-outs, and heli evacuations, which remains the most crucial part for a smooth journey. As the route lacks immediate medical services except at main points such as Chame, Muktinath, and Manang, travel insurance stands out to be the most essential thing to consider.
5. Booking the transportation, permits, guides, and food and lodging options can be a bit challenging for backpackers or independent hikers; however, if you have contacts, then it is suggested to make the prior bookings, before 1 month beforehand, to reserve during the peak season if you have local contacts. Whereas booking the trek with a registered licensed trekking operator helps you in arranging the required logistics, from permits to all amenities, so you don't need to worry about that.
6. Before you actually take a flight to Kathmandu, Nepal, to begin the hike to the Annapurna Circuit, leave your contact of the agency at your home, to keep a substitute contact, and keep in touch with loved ones regarding your well-being.

Things to consider while preparing for your Trip

1. Engage in physical strengthening exercises to build your stamina level, such as running, cycling, or any kind of exercise. If that does not sound like your forte, then try opting for muscle-building exercises in the gym if you are a gym freak. Whereas, if you are someone who craves outdoor activities, engage in short hikes over 3000 meters, for 2-3 days, nearby, or just short ones from 5 to 6 hours, round off. 
2. Ensure to take an overview of the symptoms of altitude sickness, how the elevation varies from lower to higher levels, and follow the preventive guidelines accordingly, and note down the main principles - Slow yet Effective Climb, to avoid the possibility of AMS (Acute Mountain Sickness).
3. Consult your doctors, and prepare a first aid kit that includes the necessary medications such as Diamox - the medicine for AMS, blister treatments (occur at high elevation), and regular prescribed medicines.
4. Be mentally fit, that means create a positive mindset and great enthusiasm, and build resilience through simple yoga practice like Suryanamaskaram, body stretching, and mindfulness, and set realistic expectations on what to expect on the route.
5. Pack the gears, considering all the seasonal variations, while many suggest packing according to season, at high altitudes, such as near Thorong La Pass, the weather can change drastically, with temperatures falling as low as - 5 degrees Celsius as well, even at peak season times - Spring and Autumn. So, make the packing, considering the other seasons, and carrying thermal wear and a down jacket remains crucial as well.

Above-mentioned is the overview of how one can plan and make the preparation for the hike to Annapurna Circuit efficiently, explained with our personal experiences, in points, so your trek becomes a hassle-free journey, and passes by smoothly.

How fit do I need to be for the Annapurna Circuit?

A moderate level of physical fitness is expected for the Annapurna Circuit Trek, to passes through varied kinds of terrain changes and the elevation gain and weather fluctuation at the trailhead. As the route itself demands, the continuous hike for 6 to 7 hours, with a distance coverage of 9 to 12 kilometers, through some rugged, frequent ascents and descents, you must have a moderate physical fitness level. Apart from that, while you make your way to the higher altitudes, and as the day passes by, the trekking trail gets more and more steep and confined (constricted), which demands proper leg strength, or you can say calves capacity, to undertake such mountain terrains.

However, if you are a beginner, then there's nothing to worry about, as prior cardiovascular exercises, or physical strengthening workouts, like running, swimming. On the other hand, you must have the capability to carry your backpack, of 8 to 10 kgs (hiking backpack), even if you hire a porter (for a duffle bag), and make the continuous hike effortlessly. 

Keeping the physical requirement aside, please remember, as it is a high altitude trek, which directly affects your lungs and overall body, with zero accessibility to medical assistance, except heli evacuation, this trip is not recommended to those having serious health problems like lungs, kidneys, or any kind of heart problems. If you are considering this trek, having such a problem, then adopting the high altitudes might be strenous and wild and even risky, so reach out to doctors, and take proper guidance as well. 

To summarize, to opt for this Himalayan adventure, to the Annapurna Circuit Trail, one must have a basic level of fitness, and must be in good shape, however, beginners can root out for this trek, with physical and mental preparedness, prior to 1-2 months.

How to Train for the Annapurna Circuit Trek?

Before you head out for the Annapurna Circuit, you must know that the route itself is one of the most challenging parts of the overall trip, with several kinds of terrains and elevation gain, demanding long hours of hiking; hence, you must make sure that your body is fit enough to undertake this trek. The circuit includes several uphill and continuous downhill walks, covering almost 5 to 6 hours of hiking per day, in general, and sometimes, it an demand 7 to 8 hours in some sections, like making your route following Throung Phedi, and crossing the pass of Thorung La and making descend to Muktinath, which can tremble and shake your leg, and even create, muscle cramps, if not physically prepared well. Hence, here are some of the strategic ways to train yourself, physically, before your trek starts

Engage in Cardiovascular Exercises

While it might sound like a strenous journey, making your body's stamina level high, which can bear a long-distance hike, endurance level, makes your trek complete in the blink of an eye.

So, you might wonder, what is the training for Annapurna Circuit Trek, or do I need to go to the gym or hire some specific trainer, to trek the Himalayas, or just prior experiences of high altitude do its job. To your answer, no, you do not need any subscription to a gym specifically, if you are not a gym freak, then you can complete the 10,000 steps per day, which helps your body get used to long-duration distance coverage. Whereas, even if you have got some good high-level experiences of high altitude adventure, prior preparation remains crucial at least prior to 2-3 weeks, for experienced ones, and 1 month for beginners.

Or else, you can engage in cardiovascular exercises, turning your hobby into training, for instance, swimming, cycling, or running, or just simple walks covering at least 5 kilometers. Also, gym members can opt for practicing the hike on a treadmill, as well, wondering how? Well! Just do the incline level 8 to 10, and walk slowly carrying the backpack, with 5 to 8 kgs of load, so, while ascending the trail, you do not drain yourself out because of the weight of your own bag. Besides, take note that there are many exercises uploaded on YouTube, like Zumba, aerobics, which are also better options if you are looking for home exercises, and add stair climbing as well, in your training session, which helps in making ascent en route.

Focus on Strength Training

While keeping up with the cardio exercises, while training for Annapurna Circuit, it is also necessary to focus on strength building as well, as well much cardiovascular exercises, might drain your weight and lose mass of mass, which might reduce your ability to handle steep ascents and descents, hence, focus on strength and muscle training.

However, it doesn't mean going all the way out, creating abs, and making your body like Ronaldo, Bruce Lee, just focus on core, legs, and overall upper body, engaging in pull ups, push ups, sit ups, at home, or engage in dead lifting, leg press work outs, planks and lunges which makes your body strong enough to carry a loaded backpack with ease, and also navigate the uneven terrains like rocky sections, and rugged parts, reducing the fatigueness, without excessive muscle cramps as well, which usually happens at any kind of himalayan adventure. 

Incorporate Short Hikes

One of the major training or preparation to follow, during the trek, stands out to be the real-world practice, as the Annapurna Circuit demands, the hike for 7 to 8 hours max. It is suggested that you get engaged in short hikes, with a backpack of 9 to 12 loads, for 5 to 6 hours round-trip. While you head out for the hiking adventure, even short ones, especially, a beginner, you will get to know how long distance you can cover, and craft the itinerary as per your limitations. However, if it's your first time, then do not go beyond 2500 meters. If you are already in Nepal, then you can root out several short hikes  near Kathmandu for a day, where you get to know your pace level, act, and also gain some experience beforehand. 

High Altitude Trail Training: If Time Fits

If you have never been to a high altitude adventure before, then try engaging in altitude simulation exercises by opting for high altitude treks over 3000 meters, so your body gets used to the rising elevation and works for acclimatization purposes, as well, before heading out to such high elevation beyond 5000 meters. Meanwhile, it also acts as knowing how high you can go, and how your body reacts, so you can make the itinerary with gradual progression, from 400 to 500 meters per day, and even lower than that, considering your body adaptation level, depending on the altitude, minimizing the risk of altitude sickness and disruption of trekking as well.

Hence, to conclude, these balanced training approaches ensure that your body gets fit and resilient for the long journey and challenging sections, without making you hopeless, while crossing the difficult section and especially, the high pass at 4516 meters (Thorung La).

What can be done to avoid the risk of Altitude Sickness along the trailhead?

Symptoms: How to Recognize?

Altitude Sickness, also known as AMS, which denotes Acute Mountain Sickness, stands out to be one of the most concerning parts of this Annapurna Circuit Trek, as it crosses the elevation, over 3000 meters, per day, from Upper Pisang and reaches the highest at 5416 meters; the possibility of altitude sickness is high.

However, if your itinerary is set accordingly, with slow progress and gradual ascent, then it minimizes the risk of AMS, but, mild one is expected, due to the thin oxygen and high elevation gain, such as mild headaches, nausea, feeling dizzy and tired, body weakness, difficulty in breathing, and sleeping or just loss of apettite. However, if you experience severe symptoms, like vomiting of blood, loss of sleep (completely), skin turning pale, losing full control (blacked out), then descend immediately via helicopter evacuation, as there are no medical services beyond (above), Upper Pisang, over 3000 meters.

Preventive Guidelines: What are the effective measures to follow?

Even though this trek possesses a high possibility of altitude sickness, one can avoid the possibility of AMS by following preventive measures:

• Gradual Ascend: Ensure that your itinerary is set, with a gradual and slow ascent of 300 to 500 meters per day, and do not rapid the pace and go beyond your pace level (limits), following the slow and steady rule like a tortoise winning a race over a rabbit race - an old story, this factor also remain in this trek. Adapting to the rising elevation and slowly high altitude makes the trip, avoiding the risk of AMS.
• Hydrate your Body: Consume 3 to 4 liters of water per day, and ensure that your body is hydrated enough to level up your body and avoid mouth dryness, which can potentially lead to AMS.
• Set Acclimatization Days: Even if you are short on time, do not rapid and rush your whole trekking itinerary to 7 to 8 days, which can cause severe high altitude mountain sickness. It is recommended to keep, least 1 acclimatization day in Manang, if following the standard itinerary, whereas if the trek is combined with Tilicho Lake Trek, then consider 2 acclimatization days (Excursion days), so that your body won't get tired on climbing to higher altitude in the upcoming days.
• Fuel your Body with Nutrition, Avoid Smoking and alcohol: One of the major things to consider, to avoid the probability of mountain sickness, is to consume nutritious meals, like protein, healthy fats, carbs, and energy-giving foods during Breakfast, Lunch, and Dinner. On the other hand, also avoid smoking cigarettes, vapes, which affect, lungs, and alcohol or too much caffeine (do not go beyond 2-3 coffees per day.

Essential Packing Gears and Equipment for the Annapurna Circuit

Before you head out on the Annapurna Circuit Trek, you must keep in mind that, while packing the gear, you must make sure that you consider all the seasonal variations, high altitudes, and rapid changes in altitude from lower land to higher elevation; hence, ensure layering clothes according to route, elevation, and weather fluctuation. Here are some of the packing list recommendations required for this trip:

Clothing Items: Consider All Seasonal Variations

• 3-4 Dry Fit / Moisture Wicking Base Layers 
• Moisture-wicking and lightweight Hiking Pants
• Thermal wear (for higher elevations)
• 1 or 2 Fleece Jacket, Down Jacket, or Puffer Jacket
• Trekking Pants - 2-3 insulated ones
• Jackets (1-1 pair) Windproof and Water Proof
• Handwear like screen touchable gloves, and warm gloves (woolen ones or basic trekking ones)
• 4-5 cotton socks and 2-3 long hiking socks (helps in avoiding injury if opting for long, thick socks at high elevation)
• Headwear includes items like sun hats, caps, and scarves to avoid the sun's heat

Foot Wears

• Hiking Boots - having a proper grip, with ankle support, ensures it is comfortable to wear
• Comfortable Sandals: Comfortable slippers, flip flops, to wear in tea houses and lodges
• Regular shoes: opt for slippers, which aren't slippery and act as a substitute for boots at lower altitudes

Bags

• Duffle Bag - 45 to 55 L 
• Sleeping Bag (consider - 10 degree Celsius rated)
• Bagpack cover (for rain and safety)

Miscellaneous Items

• Trekking poles - stretchable ones (2 pairs)
• Water purification tablet - to purify water
• Power banks and multi-pluggers to recharge phones
• Head Lamps and Batteries
• Quickly Drying Towels (Two)
• Personal Hygiene Items like Toiletries, Toothpaste, and soaps
• Do not miss out on Skin care items like lip balm, SPF Sunscreen 40+, wet wipes, and sanitary pads (for females)
• Other essentials like: Cameras, AirPods, Snacks, Travel Documents, etc.

Permits Needed for the Annapurna Circuit: How to Acquire the Permits?

To venture on this trek, there are two essential permits required, which can be attained through either Kathmandu or Pokhara, whichever your starting point is. 

• Annapurna Conservation Area Permit (ACAP): This permit enables you to hike around the Annapurna Conservation Area, and at the same time, while you opt for this permit, the fund directly goes to eco-friendly, sustainable, and conservation practices. The permit can only available to get from the Nepal Tourism Board office in Kathmandu or Pokhara, and also at many entry points like Chame, etc., depending on the route.
• TIMS (Trekkers Information Management System Card (TIMS Card): TIMS (Trekkers Information Management System Card), stands out to be the essential permit to grab for any Himalayan adventure in Nepal, which keeps track of your well-being, and records of inflow and outflow of the trekkers, which can be otained though - TAAN office itself in Pokhara on Kathmandu.

Before you opt for this trek, obtaining permits remains one of the essential parts to hike legally and avoid any kind of legal obligations, violations, and fines as well. These permits give you access to the trekking and provide safety as well, hence, grabbing permits is one of the essential things to consider for Annapurna Circuit Trek preparation.

Guides and Porters' Requirements for Annapurna Circuit Trek

It is not compulsory to hire guides for the Annapurna Circuit; however, for safety purposes, it is highly suggested to hire licensed trekking guides for safe navigation, and also to hike through the local operator trekking agency, so that all your required logistics will be managed as well. If you are willing, on an independent hike following the classic route, then hiring a guide isn't required, on a legal basis. However, for those who are willing to consider combining the Manaslu Trek with this trek to Thorong La Pass, it requires a guide, with one other hiking partner as well. While the guide ensures safe ascent, at the same time, they are also medically equipped, with training, so in case any unfortunate situation occurs on the route, they become your emergency medical assistant.

On the other hand, Porter ensures that your journey becomes a bit easier, as they carry your heavy backpack of 22 kgs can be shared between two hikers, making your trip pass by smoothly. Hiring a porter, also, isn't compulsory, but it helps for a safe ascent and a smooth journey. While you opt for the packages, the licensed trekking guides and porters are included in your package; hence, you do not have to hire them separately. However, for independent hikers, hiring guides through Facebook platforms might be a bit risky and cost more, and the logistics arrangements (fine ones) remain questionable.

When are the ideal seasons for this trek, and how to prepare?

The best time for Annapurna Circuit Trek remains either Spring (March to May), or Autumn (September to November), however, it can also be done in winter and monsoon as well, however. For safety purposes and the best view of the mountains, the ideal seasons are Spring and Autumn. During the peak season, due to the low chance of precipitation (snowfall, rainfall), it offers the unhindered views of panoramic mountains, and also mild humidity, to hike effortlessly, without being drained out, with longer hours of trekking time, and sunny days. The temperature remains stable, ranging from 8 to 14 degrees Celsius, contributing to safe ascent, whereas the blooming rhododendrons, in spring, and the golden, crusty leaves, at terraced fields, in autumn, make the trip engaging.

However, the weather and climatic conditions keep fluctuating highly, due to the unpredictable weather conditions, at such high elevations, so ensure to layer up with proper gear, and opt for the required essentials, such as power banks, sleeping bags, multi plugs, and an oximeter, as the amenities remain less faciliated. 

To know more in detail, continue reading our blog: Best Time for Hiking Annapurna Circuit. 

Additional Tips for a Successful Annapurna Circuit Adventure: Good To Know

While preparing for the Annapurna Circuit Trek, there are several other things to consider for a hassle-free adventure, for a safe ascent, and to ensure a smooth journey, as listed below:

1. Make sure to properly budget your trip expenses, looking at the overview of the costing details, and estimating personal expenses, for food, beverages, gear, and also tips for guides and porters.
2. Please take note that the accessibility to medical assistance, such as a hospital, remains zero after crossing Upper Pisang, so ensure to grab travel insurance, in case any unfortunate situations like medical emergencies occur, such as altitude sickness, which helps in helicopter evacuation.
3. Do not miss out on carrying the first aid essentials, such as an oximeter to check your pulse rate, water purification tablets to purify water, and other basic medical items like bandages, normal tablets like Sinex, paracetamol, and allergic pills, and other precautionary medicines. 
4. Watch out for sunburn; hence, wear SPF Sunscreen 40+, sunglasses, and brimmed hats for sun protection.
5. Carry others, gadgets, and electronics, like power banks, multi plugs, and extra batteries, as the accessibility of electronics is only available at the dining area.
6. If you feel any sort of altitude sickness symptoms, then inform the guide immediately to for quick medical help.
7. Follow the sustainability practices by following, leaving no trace, saving Earth, and adopting a green mindset, by not throwing garbage outside, instead carry a paper bag to store the unwanted things, and later on dispose of the waste in the tea house's dust bins.

Most Asked Questions

Can I do this trek without any experience? 

No, any prior altitude experiences are not required for this Annapurna Circuit trek. If you are physically and mentally prepared, as the trailhead demands 6 to 7 hours per day, you must be in good shape, and also consider some cardiovascular training exercises, weight lifting, for 2 weeks to 1 month before the trek actually begins. Especially, beginners should consider being physically fit to ascend 3000 meters per day.

How can a female trekker be prepared for the Annapurna Circuit?

The preparation and training for this trek remain the same, just like any other Himalayan adventure. Make sure that you are physically prepared and mentally strong to navigate the high pass of Throng La at 5416 meters, and daily ascend over 3000 meters per day. At the same time, one of the major things that female hikers must consider is packing the gear and hygienic essentials like sanitary pads, sports bras, and cramping pills, as there is zero availability of such necessities.

Can I trek independently after I am physically prepared?

Even though solo trekking to the Annapurna Circuit is allowed, unlike other restricted treks, it is highly suggested to hike along with the assistance of an experienced trekking guide, for safe navigation through well-marked trails and to avoid the landslide-prone areas, as well, which is the major challenge regarding this trek. On the other hand, hiking along with guide makes the trip even more meaningful, as, you will be briefed over the mountains, cultures and lifestyles, adding a deep meaning to your trip.

Conclusion: Final Say

Preparing for the Annapurna Circuit Trek remains one of the crucial things to ensure that your trek passes smoothly, with safe navigation through diverse terrains and high-altitude sections. Even though this Himalayan adventure doesn't demand any technical climbing, one must ensure to be physically, mentally prepared, along with carrying appropriate gear and essentials. No matter how experienced you are, or how many high altitude treks you've done, ensuring proper research and keeping realistic expectations will keep your patience level high, as you expect some challenges like weather conditions and remote tea houses beforehand. With the heart in my heart, and experiences, I can assure you that this trek can be one hundred percent successful, with the mentioned preparations, that has been explained above thoroughly.

To make your trip to the Himalayas, any kind of Annapurna region treks like Nar Phu, Upper Mustang, ABC (Annapurna Base Camp Trek), and the circuit itself, we are always committed to providing the best services and assistance to the trailhead, with experienced trekking guides, porters, and crafting your pacakges accordingly to your desired budget and pace of fitness level as well. For further, more information, feel free to contact us anytime, 24 hours, or even for confusion, do not hesitate to seek the guidance of our professional expert teams.