Climbing Essentials & Preparation Instructions

Before you arrive, Keys arranges for all guides, porters, Park fees, huts or camping, and all food necessary for your climb.

The day before you climb you will usually arrive at Keys Hotel for dinner and overnight, as well as a full briefing by our skilled & experienced staffs.

Physical Fitness Preparation

Embarking on Kilimanjaro trek is a challenging and serious activity which requires a good level of physical fitness, stamina, and realistic awareness of risk posed by high altitudes. We strongly recommend that you should do plenty of exercise at least forten weeks before your trek.

On your physical fitness preparation please consider the followings;

1. Medical Check up

- You must have a physical check up for overall fitness before your preparation for kili trek and do it continuously at least 2 times up to one week before your climb.

2. Gym

We advice a gym program for eight weeks before your climb.gym program may include,

Stretching and warm up
Leg development aerobics (cycling)
Leg combination (squats and leg presses)
Thighs isolation (leg extensions and leg curts)
Lower legs isolations (calf raises and pulls)
Lower back combination (Hyper extensions & Good Morning exercise)
Abdominal (crunches and Leg raises)
Stairs master as well as stretching and cool down

NOTE

Before your do the above seek the approval from your medical doctor. But again always ask the local gymnasium instructor to shows you how to perform each exercise correctly and safely.

3. Walking Program

- We advice a walking program which include uphill (3-4 kms per hour), down hills (4-7 kms per hour), and flat terrain (4.5 kms per hour).

- Make sure you warm up and stretch at least before for 10 minutes before you start your walk.

ESSENTIALS

1. Travel Documents

Valid passport and visa
Airline ticket
International health card with immunizations (Yellow fever)
Travel insurance
Medical insurance
US$ cash / Travelers Checks / Credit Card

2. Essential Items

Duffel bag - large enough for all climbing gear and clothing. To be carried by the porters. An extra bag to beleft at the hotel with extra gear
Small luggage lock - to lock zippers
Day backpack. Large enough to carry your water, camera, raincoat, lunch pack, snacks & warm clothing
Sleeping bag
Ski-pole / walking stick
Water bottle / containers
Kilimanjaro map (Can be bought at the hotel)

3. High Altitude & Hiking Gear

Waterproof, breathable & windproof jacket
Waterproof, breathable & windproof pants (outer wear)
Polar fleece (middle layer)
Thermal underwear (under layers)
Mittens or warm gloves
Glove liners (if necessary)
One pair thermal (polertex) socks
Balaclava
Gaiters
Thermal water flask
Shorts
Hiking pants
Regular underwear
T-shirts
Raincoat or Poncho

4. Essentials for Footwear

Water resistant semi-stiff hiking boots - mid weight boots work great
Shoes for overnight camps. For example sneakers, running shoes.
Socks - several pairs for the climb
Liner socks - to keep your feet dry and limit the risk of blisters

5. Equipments

Sun hat or similar (with a brim)
Water bottles - two or three (total capacity at least 4 litres)
Head lamp, good strong one with spare batteries and an extra light bulb
Water purification tablets
Sunglasses, good quality dark lenses for the climb, with a securing strap
Flashlight (torch) with spare batteries
Personal Items
Toilet kit (soap, tooth brush, toilet articles, wet wipes, etc.)
Towel
Sun screen and lip protection, SPF 30+
Ziploc bags, to protect camera, binoculars, etc. from dust
Toilet paper
Money belt for passport and valuables
Camera, extra lenses and film (ASA 200 film recommended)
Binoculars
Powdered sports drinks for the climb (ex. Game or Isotonic drinks)
Pocket knife
Notebook & pencil
Plastic bags to keep clothing dry (masking tape)
Energy snacks and sweets
Video camera, tapes, battery packs and tri-pod (optional)

5. Medical and First Aid Supplies

Headache tablets
Altitude sickness-Diamox (as recommended by your doctor)
Diarrhea - Imodium
Nausea - Valoid
Malaria - Prophylaxis
Water purification tablets
Painkillers
Muscular sprains
Abrasions blisters and cuts - Plaster, bandages
Antiseptic cream - Betadine
Flu and colds
Eye drops
Insect repellent

THINGS TO NOTE

Precaution

Regarding altitude sickness medicine we strongly recommend to follow advice from your doctor

Health Requirements

Yellow Fever Inoculation is necessary and must be done no later than 10 days prior to departure, (If you had previous Liver disorders you must consult your physician first). Your International Vaccination Certificate must be taken with you.

Anti-Malaria tablets are also necessary

Please consult your pharmacist or physician.

Hire of Equipment

Certain items of equipment may be available for hire at Keys Hotel, in Moshi.

Extra Day

You may wish to spend an extra day at Horombo on the Marangu route, or Shira on the Machame route, in order to acclimatise more fully, although this may not always be possible during the busiest climbing periods.

Gratuities

We are often asked about gratuities – they are, of course, always at your discretion. Please let us know if your guide or his porters press you for tips as they have all been forbidden to do this.

Visas

Visas are required for all passport holders. Your passport should be valid for minimum 6 months after return date from Tanzania, and have ample pages for visas.

Travel Insurance

We strongly recommend that you take out Travel Insurance, to cover your Medical Costs during the Kilimanjaro Climb.

You can click here to download the Climbing Essentials & Preparation Instructions File.