How to Prepare for Climbing Mount Kilimanjaro
There are five ecological zones on Mount Kilimanjaro, each with its own climate and weather characteristics. Climbers are required to have the right gear to stay warm, dry and comfortable in a wide range of weather conditions. Typically, it is warm and humid in the rainforest, at the start of your trek. Then as you climb higher, it becomes colder and drier in the moorland and alpine desert zone. The summit can be extremely cold and windy, as being in artic zone would suggest.
Whether you are a fresh newcomer to the great outdoors or a seasoned veteran of the mountains, you’ll find exactly what you need in preparations for climbing Mount Kilimanjaro.
In this article, we discuss what you need to do before you arrive in Tanzania. Allowing you to concentrate on the technical skills required for successful Mount Kilimanjaro climbing.
- Kilimanjaro Gear
- Physical Training
- Altitude Training
- Tanzania Entry Requirements
- Medical Check
- Vaccinations & Medications
- Travel Insurance.
- Travel to Tanzania.
You are responsible for bringing personal gear and equipment while communal equipment (tents, food, cooking items, etc.) is provided.
For clients who have hiking and backpacking experience, you will already have most if not all of the gear on the list. If you are starting from scratch, then it will take some time and money to assemble the items. Also consider renting gear from shops or borrowing gear from friends if possible to reduce the cost.
Technical Clothing
- Waterproof Jacket, breathable with hood
- Insulated Jacket, synthetic or down, with hood
- Soft Jacket, fleece or soft-shell
- Long Sleeve Shirt, light-weight, moisture-wicking (hood recommended)
- Short Sleeve Shirt, light-weight, moisture-wicking (optional)
- Waterproof Pants, breathable (side zipper recommended)
- Hiking Pants
- Fleece Pants, warm
- Shorts (optional)
- Long Underwear, moisture-wicking
- Underwear, moisture-wicking
- Sport Bra (women)
Headwear
- Brimmed Hat, for sun protection
- Knit Hat, for warmth
- Neck Gaiter, for dust, wind and warmth
Handwear
- Gloves, warm (waterproof recommended)
- Gloves, light
Footwear
- Hiking Boots or Shoes, warm, waterproof
- Socks, wool or synthetic
- Gaiters, waterproof (optional)
Accessories
- Sunglasses
- Backpack Cover, waterproof (optional)
- Water Bottle (Nalgene, 32 oz.)
- Water Bladder (Camelbak type, 3 liters)
- Towel, lightweight, quick-dry (optional)
- Pee Bottle, to avoid leaving tent at night (recommended)
- Stuff Sacks, Dry Bags or “Ziploc”-Type Plastic Bags, to keep gear dry and separate. Note that there is a general ban on plastic bags in Tanzania, however Ziploc-type bags for toiletries are permitted for tourists.
Equipment
- Sleeping Bag, warm, four seasons*
- Sleeping Pad, inflatable (optional, foam pad provided)
- Camp Pillow, inflatable (optional)
- Trekking Poles, collapsible (highly recommended)*
- Head Lamp, with extra batteries
- Duffel Bag, 70L-90L capacity, for porters to carry your equipment
- Daypack, 30-35L capacity, for you to carry your personal gear
- *may be rented on location
Other
- Toiletries
- Prescriptions
- Sunscreen
- Lip Balm
- Insect Repellent, containing DEET
- First Aid Kit
- Hand Sanitizer
- Toilet Paper
- Wet Wipes (recommended)
- Snacks, light-weight, high calorie, high energy (optional)
- Electrolytes, powder or tablets (optional)
- Camera, with extra batteries (optional)
Paperwork
- Trip Receipt
- Passport
- Visa (available at JRO)
- Vaccination/Immunization Papers
- Insurance Documents
Climbing Mount Kilimanjaro is a physical undertaking, so you should prepare yourself accordingly with a Kilimanjaro training program.
Being in good shape is important in many respects. Obviously, strong, conditioned legs make it easier to walk uphill and downhill for sustained periods of time. General aerobic fitness allows the body to function efficiently with less oxygen. And a fit body is more likely to withstand the stress of consecutive days of hiking and camping. Finally, a positive mental attitude can work wonders for you when fatigue and doubts arise.
How Fit Do I need to be to Climb Kilimanjaro?
That’s a difficult question to answer because it’s different for every individual.
We know there are some who didn’t train much and fared very well. Then there are others who engaged in a lengthy, disciplined training program and succumbed to the altitude in a few days. Marathon runners have told us that climbing Kilimanjaro is the hardest thing they’ve ever done. While couch potatoes said it was easier than they thought it would be.
The best advice we can give is to get yourself in the best hiking shape.
In a survey we administered, on a scale of 1 (easy) to 10 (difficult), respondents rated their climb with an average difficulty of 7. So take the climb seriously and train adequately, as described below. The mountain is a big unknown, and you won’t know with certainty how you will react until you are there.
Hiking is the Best Exercise to Prepare for Kilimanjaro
There are training regimens on other operator’s sites which entail strict, extensive, cross-training programs, featuring hiking, running, biking, swimming, weight training, etc. Do not be alarmed by this. Those programs are excessive and unnecessary.
To sufficiently prepare for climbing Kilimanjaro, the best and perhaps only exercise you need to do is hiking – period. After all, that is what you will be doing on the mountain. Ideally, you should try to hike as much as possible on hills or mountains to simulate climbing Kilimanjaro.
Remember that on Mount Kilimanjaro, you will walk slowly for prolonged periods, and carry probably no more than 20 lbs. in your day pack (usually it’ll be closer to 15 lbs.). Therefore, in your training, it is better to increase the time interval/distance and keep a slow pace than to shorten the time interval/distance and increase the pace.
(But if you’ve never hiked before, you should start with short time intervals, a slow pace, and no weight in your day pack and then gradually increase all of the above as your fitness level improves.)
What Kind of Hikes Should I Do to Train?
We recommend training three times a week, for at least one hour per session, at a minimum. The distance, duration and elevation gain of your sessions are mostly going to be dictated by what kind of trails are accessible for you in your area. An ideal trail would be a few miles with a nice uphill section that you could finish in an hour or so. Try to find something that is convenient for you so you can schedule regular training sessions and track your progress.
Try to find the time to do longer day hikes as well. This is superb training. A solid day hike would be a four to six hour hike with moderate elevation changes (~1,000 ft/305 m) while carrying a 20 lb. pack. But if you can do harder trails, then by all means go for it.
What if I Don’t Have Trails to Train On?
For those who do not have access to trails, the next best option is to train on stairs. You can also train very productively on a stair master machine. Remember that the goal is to simulate climbing Kilimanjaro, so wear your pack and go at a slow pace for a long time. We recommend climbing stairs or using a Stairmaster for 1-2 hours, at 30 steps per minute while carrying a 20 lb. pack.
Test Your Gear While Training
It is imperative that during Kilimanjaro training, you wear the boots that you intend to climb with so that they are sufficiently broken-in (to prevent blisters). Also, you should wear the day pack you intend to carry so your shoulders/back/hips get used to the points of contact and weight (to minimize chafing and soreness). While you’re at it, try wearing all your other gear – baselayers, trekking pants, caps, etc. – while you train. If some piece of gear doesn’t work for you, it’s better to know now rather than on the mountain.
Do I Need to Do Any Other Exercises?
As for the other types of exercise, we can confidently say that you don’t need them.
Focus on hiking. If you are already getting plenty of hiking in, then you can add other types of exercise as a secondary or supplemental activity. But these other activities should not replace your hiking training.
If you decide to cross train, then we would suggest doing these. Running, to further improve cardiovascular fitness and aerobic capacity. And weightlifting, to gain more strength in your legs.
How Long Do I Need to Train for Kilimanjaro?
You should start training for climbing Kilimanjaro at least two months prior to your departure.
However, this recommendation changes significantly based upon your current fitness level and hiking ability. From our experience, we can group our clients into three general categories.
- Active Hikers
These people are avid hikers or backpackers. They may or may not have experience at high altitude, but they’re generally aware of how their body responds to hiking uphill and downhill, the pace they can maintain, and how to refuel and recover.
Active hikers probably do not need to change much in order to get ready for Kilimanjaro. They’re already in good hiking shape, so training is about getting in better hiking shape. For them, we would suggest doing some harder hikes and long day hikes with big elevation gains. Basically, turn up the intensity, distance and duration to get even stronger.
- Active Non-Hikers
These are your average healthy people who have a normal exercise regimen. They might go to the gym a few times a week to lift weights, do Crossfit, or take cardio classes. Or they might be runners, swimmers or bikers. They’re considered to be fit people. But they don’t hike.
Active non-hikers are in good shape, but are probably not in hiking shape. So the goal for them is to get their bodies to be more suited for climbing Kilimanjaro. Therefore, they should shift their training away from their usual exercise to hiking. We would recommend this group train for more than two months, perhaps three to six months, depending on the starting point for cardiovascular endurance.
- Non-Active People
This is essentially everyone else. This is your typical sedentary individual who does not exercise on a regular basis. If this describes you, don’t worry! We have guided plenty of people in this situation to the top without any significant problems. But, we don’t want to sugarcoat anything either. You’ll have to get in shape to have a fair chance at success.
Non-active people should start training early. We suggest training six to 12 months for your climb, gradually improving your fitness. Be careful not to overdo it as injuries are a big setback. Begin with light workouts with plenty of rest in between sessions and slowly ramp up as your trip date approaches. This group can incorporate walking, jogging and weight training as the initial goal is to achieve decent overall fitness first. Then for the latter half of the total training period, they can transition to specializing on hiking training.
For everyone, the longest/hardest workouts should be performed two to four weeks before departure. During the last two weeks, you should taper off your training and in the final days, rest so that your body has time to recover before your actual climb. At this point, it’s more important to stay healthy and injury free, than to get a few more sessions in.
Live a Healthy Lifestyle
Physical training is just one part of getting in shape.
If you live an unhealthy lifestyle, use the climb as your motivation to change. In addition to exercise, you can:
- Eat a balanced, whole food diet
- Cut out processed foods
- Stay well hydrated
- Get enough sleep
- Limit your alcohol intake
- Don’t smoke
- Reduce sitting and screen time
- Nurture your social relationships
- Take care of your mental health
One of the best motivators for change is to have a goal in mind. So, if you’re thinking about climbing Kilimanjaro but have reservations about getting in shape for it, by booking a Kilimanjaro climb, you’ll have a time, place and event to get ready for. When a trip is booked, it’s no longer hypothetical, it becomes real. And then, you’ll be excited to act, to get to the gym, to get outside, and to make things happen.
Acclimatizing to the high altitude is the key to climbing Kilimanjaro.
In fact, a person who is in phenomenal shape but can’t acclimatize will perform worse than a person who is in poor shape but acclimatizes well.
There are things you can do to pre-acclimatize, or prepare for high altitude, before your climb. For instance, you can spend some time at high altitude immediately before your trip. If that is impractical due to timing, you can take a trip or two to high elevation destinations and hike – just to test your body’s response. You can also use an altitude training system and pre-acclimatize in your own home.
Most of our clients do not pre-acclimatize and still do very well on the mountain. So don’t worry if you can’t get high altitude training or exposure during your preparation.
However, we strongly recommend longer routes like the 8 day Lemosho or 9 days Northern Circuit for nearly everyone. Adding days to your climb will almost always improve your probability of summiting because it allows for more time to acclimatize.
Getting your body in great shape through exercise certainly helps prepare you for altitude.
This is the number one thing you should do – be in the best physical condition as possible for your climb. By being in excellent fitness, the rigors of multiday hiking will cause less stress on your body. Then, the body can focus its energy on acclimatization.
However, the ability to acclimatize to altitude is largely genetic.
As the Kilimanjaro climbing success rates show, some people can climb Kilimanjaro in as little as 5 days (not recommended), while some still fail with 8 days. It is impossible to tell how well a prospective climber may fare in oxygen deprived atmosphere until he or she is actually in it.
So what can someone do to pre-acclimatize, or prepare for Kilimanjaro’s altitude, before the climb?
Stay at Higher Altitude
If you live in a high altitude town, you are fortunate.
You already have a base of acclimatization for the elevation you reside. To add on top of it, regularly hike to even higher places to get your body familiar with lower oxygen levels. This schedule would be excellent for building long-term acclimatization for Kilimanjaro.
But for the rest of us who live at or near sea level, you may need to travel for high altitude exposure. Note that a short stay at high elevation would not directly improve your acclimatization for Kilimanjaro unless it is done immediately before your climb (a few days). But, it is still worth doing.
Having some experience at high altitude is better than having none. Therefore if you can visit a mountain town or elevated place while preparing for Kilimanjaro, we encourage it. The higher the altitude, the longer the stay, and the more active you are, the more you will learn about how you respond to a hypoxic environment.
Use Altitude Training Systems
High altitude training systems enable climbers to pre-acclimatize at home, drastically improving the success rate, safety and enjoyment of the climb.
Altitude training systems simulate high altitudes to induce beneficial biological adaptations in the body. Besides going to (and staying in) high altitude places, using a high altitude training system is only way to pre-acclimatize to high altitude before your trip.
Everyone can benefit from using altitude training systems to pre-acclimatize to the high altitude. The altitude training system reduces the percentage of oxygen in the air you breathe. Through regular use, the body undergoes physiological changes to cope with the lower oxygen level.
Without pre-acclimatization, as climbers ascend on Kilimanjaro, their bodies respond with short-term adaptations. These quick-response adaptations are meant primarily to prevent sickness and allow for some semblance of normal cardiovascular and muscular performance in an oxygen deprived environment.
Pre-acclimatization through altitude training systems produces long-term adaptations, such as an increase in red blood cells, blood volume, and efficiency of oxygen absorption. These adaptations help:
- Reduce the Incidence of Acute Mountain Sickness. Acute Mountain Sickness (AMS) is the main reason climbers fail on Mount Kilimanjaro. Most people will experience some symptoms of AMS. Pre-acclimatization can reduce or eliminate symptoms of AMS.
- Increase performance on the mountain. Pre-acclimatization significantly improves the body’s mechanisms for delivering oxygen to the muscles. The result is increased aerobic and anaerobic performance on Kilimanjaro, such as hiking strength and endurance.
- Increase recovery on the mountain. Breathing rates and oxygen intake decreases when the body is asleep. In an oxygen deficient environment, many people have difficulty sleeping. Pre-acclimatization enables people to sleep well, and thus, recover after physical activity.
Hypoxico Altitude Systems
Hypoxico is the leading manufacturer of altitude training systems. Their altitude training systems allow climbers to pre-acclimatize in the comfort of their own home.
The system can be used either during sleep, during rest, or during exercise.
The most effective training method is pre-acclimatize while sleeping. Climbers simply sleep inside the tent overnight. Zippered doors are on both sides of the tent for easy entry and exit. Note that the enclosure is not air tight and is not intended to be. The generator pushes air with reduced oxygen content into the tent, forcing the normal oxygenated air out of the tent.
We recommend sleeping overnight for 6-8 hours at a simulated altitude of 10,500 feet for 6-8 weeks for proper pre-acclimatization for Kilimanjaro.
Climbers can also pre-acclimatize while exercising by wearing an exercise mask during light workouts. To achieve benefits, it is enough to spend 30-40 minutes on a bike, elliptical or treadmill for 3-4 times a week.
We recommend exercising at a simulated altitude of 10,500 feet for 6-8 weeks for proper pre-acclimatization for Kilimanjaro. These sessions are not meant to replace normal workouts, but are in addition to regular workouts in your Kilimanjaro training program.
Finally, it is possible to pre-acclimatize while resting – such as while watching television, reading, or surfing the internet. Wearing the mask daily, for one hour a day, at high altitudes is required. We recommend wearing the mask at a simulated altitude of 20,000 feet for 6-8 weeks for proper pre-acclimatization for Kilimanjaro.
Each method is effective in attaining acclimatization prior to climbing Kilimanjaro. Climbers do not have to engage in more than one method, but using multiple methods will yield greater results. Hypoxico are experts in the field and will provide full instruction and support during your rental period.
Conclusion
Pre-acclimatization is very beneficial. It is like getting a head start, or lowering the mountain for you. In fact, every single client we know of who has used a high altitude system for training summited Kilimanjaro.
Realistically, we understand that unless you already live at altitude, pre-acclimatization is very inconvenient and/or expensive. Most of our clients do not make special plans to travel to high altitude or use an altitude system, regardless of how helpful it may be.
So, if you can’t pre-acclimatize, don’t worry.
Our itineraries, especially those that are 7 days or more, are designed so that an average person can successfully and safely make it to the top without any prior high altitude exposure.
With a few exceptions, all of our clients need a passport and visa for entry into Tanzania.
Passports
Foreigners seeking to enter the United Republic of Tanzania should be in possession of a valid passport, at least six months prior to expiration.
The passport must be presented to Immigration Control along with one of the following:
- A valid visa (most common)
- Resident permit
- A pass
- Additionally, visitors may be asked to show an onward or return ticket and sufficient funds to support himself or herself while in Tanzania.
Visas
All foreigners from non-Commonwealth countries are required to have a valid visa unless their countries have agreements with Tanzania which waive the visa requirement. Citizens of the United States, United Kingdom, Canada, Australia and New Zealand are required to have a visa.
Visas can be obtained online at Tanzania’s Electronic Visa Application System.
The online process takes about 20 minutes and the turnaround is days. You will need a digital photo of your passport, a separate photo of your face, and a pdf of your flight confirmation email. Here are some tips for applying for your online visa:
Multiple entry visa for USA passport holders, single entry for others.
You can also obtain visas at Tanzanian Embassies and High Commissions, such as the Tanzanian Embassy of the United States.
The cost of a Tanzanian visa for US citizens is $100, payable in US dollars. For other nationalities, the cost of a Tanzanian visa is $50, payable in US dollars. Confirm with your embassy.
Those with passports issued by the United States, Canada, Australia, United Kingdom and most of Europe can also obtain visas upon arrival at entry points including Kilimanjaro International Airport.
Kilimanjaro Wonders® recommends that clients obtain their visas prior to arrival in order to expedite the immigration process at Kilimanjaro International Airport.
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