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Preparation

 

Physical preparation

It is very important that your body is properly prepared for the physical challenge of the Kilimanjaro. The better prepared you are, the better you plan to conquer the roof of Afria. Good preparation will make a significant contribution to your own confidence and your mental strength. 
 
How will you get fit?
The type of condition is more important than the degree of fitness. Kilimanjaro is a stroll, so the best preparation you can have is to walk and preferably under simulated conditions. Although to some extent it helps to go running/jogging, your muscles are still not preparing for seven days of quiet but heavy walking. I suggest that you will walk far. Ignore the elevator and take the stairs.   

Go walk, for example in addition to regular fitness to let your muscles develop more. And try to opt for regular walks with altitude, so you can walk up and down.

Take a daypack and wear certainly 3 litres of water with you. This way you simulate also the fact that you are climbing the mountain.

If the weather does not help you for regular walks, you can also simulate the walk on the hight level of a gym's treadmill.

If you can walk 80 kilometres in one week, you have done the Machame Route. Train your body for extra resistance for your muscles, because on the mountain it goes up and down.

In a period of eight weeks, using the gym and the many hikes, you can be sporty enough prepared for the Kilimanjaro. Terminate all sports activities in the week before the actual climb so your body can come to a resting point and will be completely prepared for the real work.

Medical check-up
Before starting a sportive training program, it's always wise to get the approval of a doctor. Chances exist that you will make him happy with your plans.
 
Built up more resistance.
A sporting program of eight weeks consists of regular exercises that help you built more resistance, both with free weights or with the equipment at the local gym. Such exercises can be tailored to your age, current fitness and strength. Ask your instructors at the gym how you should work on your resistance before climbing the Kilimanjaro.
 

Mental preparation

Everybody is able to reach the summit of the Kilimanjaro. And many have been doing so before you. Think about this when you prepare yourself for the expedition. Always think positive and you WILL enjoy the climb!

Speak about your upcoming adventure with others, so you actually make a mental contract to get to the top. Do it for a special person. Carry a photo with you that you can look at at night during the climb.
 

Packing list

Don't forget that you will be on a mountain for 7 days and 6 nights. Take enough clothing and especially warm socks. Because of potential rainfal, as well as numerous streams on the route, it is very desirable to have dry clothes in your daypack. Wrap them in plastic, so they certainly will remain dry.
 
Proper clothing includes thermal underwear (not wear cotton on the skin because it absorbs your sweat and therefore can reduce your body temperature), gloves (prefarably mittens), a cap and rainwear. Wear clothing where the outer mantle is windproof, but it can still breath. Avoid tight clothing. A balaclava is a must, because it will your face against the cold, wind, sun and snow. Other clothing such as shorts, jerseys and T-shirts are highly recommended, especially while walking on the lower slopes as daily temperatures are still high.

It might sound a bit strange, but walking with walking poles is by many people known as a very pleasant experience during the climb. Indeed, it's power walking. With to poles you can better set off when climbing and lean on downhill. These walking poles are for rent at the hotel. 

Besides these usual supplies for a trip I recommed you take the following items with you:

• earbuds or silencers (almost necessary at night)
• small backpack for day trips (which you will wear) with rain cover
• lare backpack (up to 15 kilograms, the porters prefer duffel bags)
• camelbak (water bag) with a minimum of 2 litres for content
• extra thermos bottle for 2 liter (against freezing)
• reserve shoe laces
• pocket knife
• sunsreen
• lip cream
• headlight (with reserve batteries) or flashlight
• energy food (nuts, raisins, muesli bars, dextroses)
• cover for your luggage (against moisture or dust)
• ointment to treat bruises, muscles (tiger balm or belliflorgel)
  betadine cream and patches or gauzes for emergencies
  paracetamol
• swatch / sport tape (hand wide)
• compeed or second skin, to treat blisters
• wet wipes or wetties
• desinfecting hand gel
• light and watertight mountain shoes (type B) with light profile bottom
• wide walking pants and short pants
• two sweaters or fleece-jackets
• thin, light wind jacket and/or rainwair (poncho, suit or cape)
• T-shirts / blouses (including thin ones with long sleeves, against burning of arms / neck, preferably polyeste
• headgear against the sun (tropical head or cap) and sunglasses against snow blindness
• mittens (better than gloves) and wool cap, balaclava or windstopper (neckband)
• warm sleeping bag (note the comfort zone of the sleeping bag: it can freeze at night on the Kilimanjaro), possible with an extra internal linnen bag
• clothing and footwear for after walking (taking in account both radiant sun as some cooler weather)
• reserve batteries for your camera and world plugs for any charges (charging at the hotel)
• quick dry towel(s)
• DEET mosquito repellent (min. 40%)
• binoculars
• traveling clock with alarm
• copy of your passport (for registrations during the expedition)
• a writing or reading book (there isn't much to to at a camp at night)
• small plastic bags (to collect and deliver your own garbage)

Acute Mountain Sickness

Everybody who is not accustomed will at a given time suffer from altitude sickness. It could even be fatal if it's not treated immediately or when the symptoms are ignored. Certainly 70% of all people who climb the Kilimanjaro will suffer from mountain sickness to a certain extent.

Altitude sickness is caused because the body is not adapting fast enough to the reduced level of oxygen in the air at an increased height. There are many different symptons of altitude sickness, but the most common are: headache, lightheadedness, nausea, decreased appetite, a stinging feeling in the toes and fingers and a slight swelling of ankles and fingers. These mild forms are not serious and will disappear again normally within 48 hours.

The guides are trained to see your level of welfare. If you do not feel well during the Kilimanjaro climb, or you find out that one of the other climbers are unwell, please always inform the guide(s). Sometimes the 'victims' might only need some mental support and motivational talk, but medical assistance might be required too. The best treatmment for severe altitude sickness is the order to descent.
 

Vaccines

Who travels to Africa should always visit the local travel clinic for the necessary vaccines. Make the appointments on time, because you can not always be helped immediately and some vaccines need some preparation time in your body.

The vaccinations you can expect are:

• Hepatitis A (for all travellers)
• Typhus (for all travellers)
• Yellow fever (for all travellers, certificate  required)
• Polio (a single vaccine for every adult who received the vaccine in his/her youth but has not received it yet as an adult!) for all travellers
• Hepatitis B (for travellers who are in close contact with the local communicity and who will be working for voluntary organisations)

And always find out if you are immune for Tetanus-diphtheria, measles, mumps, rubella and chickenpox.

Malaria is present in Tanzania (!) and you should use the recommended medications. Consult your doctor. Currently, there are various prventive drugs available that are effective against certain Choroquine-resistant malaria mosquitos that are currently active in Tanzania.
 

Visa requirements

Please note: if you travel to Tanzania you NEED to have a valid passport and a visa for this country. 

You can get a visa at arrival in Dar Es Salaam, Kilimanjaro International Airport and at the Kenyan/Tanzania border. This visa will cost you 50 US$ (pay cash). You can also arrange a visa in your own country. Please contact the local embassy or consulate of Tanzania.

If you fly at Nairobi, Kenya, and take the shuttle bus to Tanzania, you will be needing a transit-visa for Kenya too. You can buy this transit-visa at the border of Kenya and Tanzania or at the airport in Nairobi for 50 US$ (cash). 

Money

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