Physical Fitness

Anyone in reasonably good health can travel in Tibet, but those in better physical shape will undoubtedly enjoy the trip more. Start getting in shape now! A daily 30-minute walk, jog, stretching, and regular exercise will help get you in the right condition, especially focusing on your heart and legs (aerobic exercises). During the hike, ensure you can comfortably carry a day pack containing essentials like a water bottle, snacks, camera, map, fleece, sun hat, first aid kit, and lightweight rain gear. To assess your physical fitness, take the Harvard Step Test online at:

http://www.brianmac.demon.co.uk/eval.htm

Medical Examination

Traveling in Tibet can be physically demanding due to its high altitude, with Lhasa sitting at 11,500 feet. We highly recommend a medical examination before your trip. Discuss your travel plans with your physician, and ensure any chronic issues, medications, or abnormalities are noted. Ask about medication for altitude sickness, which could be useful if symptoms arise during the trip.

Immunization

Recommended vaccinations for Tibet include Typhoid, Tetanus, Poliomyelitis, Gamma Globulin (for Hepatitis A & B), Malaria, Meningitis, and Rabies. Consider discussing anti-dysentery measures such as Imodium with your doctor. For up-to-date information, visit the U.S. Centers for Disease Control website: www.cdc.gov.

Prevention: The Best Medicine

Stomach upsets are common but typically mild. The safest food is thoroughly cooked, though avoid food that has been left out to cool. Be cautious about what you eat and drink. Always drink bottled water and avoid tap water or any unfiltered sources. Reputable brands of bottled water and soft drinks are generally safe. Boiled milk is fine if it’s kept hygienic, and yoghurt is usually safe. Tea and coffee made with boiled water are also safe. Wash salads and fruit with purified water or peel them when possible.

Always wash your hands frequently to avoid contaminating your food. When brushing your teeth, use purified water instead of tap water. Dress appropriately for the weather, avoiding exposure to extreme temperatures. Wear shoes to avoid worm infections from walking barefoot. Prevent insect bites by covering exposed skin, using insect repellent, or using screens on windows.

Altitude

Altitude sickness can affect anyone above 8,000 feet, and it’s common for travelers at altitudes over 14,000 feet to experience mild symptoms of Acute Mountain Sickness (AMS). Less than 2% of travelers will develop serious illness, and fitness does not necessarily impact acclimatization. Older individuals may acclimatize better than teenagers, likely due to a slower pace allowing for better adjustment.

To prevent altitude sickness, drink plenty of water, stay hydrated, and eat small amounts throughout the day. Acclimatization is crucial, so be mindful of symptoms like headache, nausea, loss of appetite, dizziness, and shortness of breath. Report any symptoms to your group leader immediately. AMS is typically only a concern for those trekking at high altitudes.