Post-Trek Recovery in Nepal: Physical & Mental Rest Guide

You have just completed a Nepal trek. Your body has spent days or weeks at extreme altitude, trekking 6-8 hours daily over challenging terrain, breathing thin air, sleeping in cold tea houses, and burning 3,000-5,000 calories per day while eating a diet heavy on dal bhat and light on variety. Your muscles are fatigued, your joints may be aching, you have likely lost weight, and your body needs time to recover.

Whether you have just descended from Everest Base Camp, completed the Annapurna Circuit, finished the demanding Manaslu Circuit, or walked the shorter Poon Hill loop, your body and mind need a recovery period. Many trekkers underestimate this -- they fly home the day after finishing their trek, return to work immediately, and wonder why they feel exhausted, irritable, or unwell for weeks.

This guide covers everything you need for proper post-trek recovery: the physical recovery timeline, common post-trek ailments and how to manage them, nutrition strategies, massage and spa options in Kathmandu and Pokhara, when you should see a doctor, the often-overlooked topic of mental and emotional recovery, and how to plan your next adventure.

Physical Recovery Timeline

Recovery is not instant. Your body has undergone significant physiological stress, and it needs a structured recovery period. Here is what to expect:

Days 1-2 Post-Trek: Complete Rest

What you are feeling: Total exhaustion, sore muscles (especially calves, quads, and glutes), aching joints (knees, ankles, hips), possible headache as your body readjusts from altitude, disrupted sleep patterns, either ravenous hunger or continued appetite suppression.

What to do:

• Sleep: As much as your body wants. Do not set alarms. You may sleep 10-12 hours and still feel tired. This is normal.
• Eat: Nutrient-dense meals. Your body is in repair mode and needs fuel. See the nutrition section below.
• Hydrate: Continue drinking 3-4 liters of water per day. Rehydration is a priority.
• Gentle walking only: A short stroll through Thamel or Lakeside is fine. No strenuous activity.
• Hot shower: After days or weeks of limited washing, a long, hot shower is both physically and psychologically restorative.
• Elevate your legs: If your feet or ankles are swollen, elevate them when resting.

Days 3-5: Light Activity

What you are feeling: Muscle soreness is subsiding. Appetite is returning to normal or increasing. Energy levels are improving but not yet baseline. Knee and joint discomfort may persist. Sleep is normalizing.

What to do:

• Light sightseeing: This is a good time to visit Kathmandu or Pokhara attractions at a relaxed pace
• Massage: Now is the ideal time -- your muscles are no longer acutely inflamed but still benefit from therapeutic bodywork
• Stretching: Gentle stretching, especially hamstrings, quads, hip flexors, and calves
• Continue eating well: Your body is still in recovery mode
• Laundry: Get your trekking clothes washed (most hotels and guest houses offer laundry service)
• Gear cleaning: Air out your sleeping bag, clean your boots, organize your gear

Week 2: Most Symptoms Resolved

What you are feeling: Most physical symptoms have resolved. Energy is returning to near-normal levels. You may still have a residual cough from altitude (this is normal). Knee pain should be improving but may linger. Sleep patterns have normalized. Your weight may still be below pre-trek levels.

What to do:

• Resume moderate exercise: Walking, light jogging, swimming, yoga
• Do not jump back to intense training: Your body needs a gradual return to pre-trek fitness
• Continue monitoring any lingering symptoms (see "When to See a Doctor" section)
• Begin processing the experience: This is often when the mental adjustment kicks in

Weeks 3-4: Full Recovery

What you are feeling: Physical recovery is essentially complete for most trekkers. Strength and endurance are rebuilding. Weight is returning to normal. Any lingering cough should be gone.

Caveat: Knee pain from extended downhill trekking may persist beyond 4 weeks, especially if there was pre-existing joint wear. If knee pain is still significant at 4 weeks, consult a sports medicine doctor.

Common Post-Trek Ailments

Knee and Joint Pain

The number one post-trek complaint. Extended downhill trekking -- which Nepal treks have in abundance -- puts enormous stress on the knees. The descent from Namche Bazaar to Lukla, from Thorong La to Muktinath, or from Larkya La to Bimthang involves thousands of meters of sustained downhill impact.

What is happening: The quadriceps muscles, which act as shock absorbers during downhill walking, become fatigued and can no longer fully protect the knee joint. The cartilage and ligaments absorb the excess stress, leading to inflammation and pain.

Management:

• Rest: Avoid stairs and steep walking for the first week
• Ice: If available, ice the affected knee for 15-20 minutes several times daily for the first 48 hours
• Anti-inflammatories: Ibuprofen (400-600mg, three times daily with food) for the first 3-5 days
• Elevation: Keep legs elevated when resting
• Gentle range-of-motion exercises: Slowly bend and straighten the knee to prevent stiffness
• Compression: A knee sleeve or elastic bandage can provide support
• See a doctor if: Pain is severe, the knee is significantly swollen, you cannot bear weight, or pain has not improved after 2-3 weeks

Blisters and Foot Issues

Even with well-fitted trekking boots and quality socks, blisters are common after 10+ days on the trail.

Management:

• Do not pop small blisters: They protect the underlying skin
• Large, painful blisters: Can be drained with a sterilized needle, then covered with a clean dressing
• Fungal infections: Feet that have been damp for weeks are susceptible. Use antifungal cream if you notice itching, redness, or peeling between toes
• Toenail issues: Black or loose toenails from downhill impact are common. Keep them clean and let them heal naturally. A lost toenail will regrow over 3-6 months.
• Let your feet breathe: Wear sandals or open shoes post-trek whenever possible

Digestive Issues

Your digestive system has been through a lot: limited diet variety, different water sources, varying food hygiene standards, and altitude-related appetite changes.

Common post-trek digestive issues:

• Bloating and gas: Readjusting to varied food after weeks of dal bhat
• Loose stools: May persist for a few days as your gut readjusts
• Constipation: Can occur when transitioning back to a Western diet
• Persistent diarrhea: If diarrhea continues for more than 3-5 days post-trek, or if you see blood or mucus, see a doctor -- you may have a parasitic or bacterial infection that needs treatment (Giardia is common in Nepal)

Management:

• Reintroduce dietary variety gradually
• Eat yogurt and fermented foods (probiotics)
• Continue practicing safe food and water hygiene
• Stay hydrated

Respiratory Recovery

The dry, cold air at altitude irritates the respiratory tract. Combined with increased breathing rate at high altitude and exposure to dust on trails, a persistent dry cough -- sometimes called "Khumbu cough" -- is extremely common post-trek.

What to expect:

• A dry, sometimes hacking cough that persists for 1-2 weeks after returning to lower altitude
• The cough is usually worse at night and when lying down
• It is typically not a sign of infection -- just irritated airways recovering

Management:

• Throat lozenges and warm drinks
• Honey in tea (soothing for irritated airways)
• Avoid dusty environments (Kathmandu's air quality can prolong the cough)
• Stay hydrated
• See a doctor if: Cough persists beyond 2-3 weeks, produces colored sputum (green/yellow), is accompanied by fever, or includes chest pain

Sleep Disruption

At altitude, sleep quality is poor due to periodic breathing (Cheyne-Stokes respiration), cold temperatures, and altitude-related insomnia. After the trek, your body needs to readjust to normal sleep patterns.

What to expect:

• Difficulty falling asleep for the first few nights at low altitude
• Unusually heavy, deep sleep as your body catches up
• Vivid dreams (common during recovery)
• Sleep patterns normalizing within 5-7 days

Management:

• Do not fight your natural sleep patterns -- if your body wants 12 hours of sleep, let it have 12 hours
• Avoid caffeine after noon for the first few days
• Maintain a comfortable, dark, cool sleeping environment
• Avoid sleeping pills unless prescribed by a doctor

Weight Loss

Weight loss on Nepal treks is nearly universal, especially on longer, higher-altitude routes.

What to expect:

• Short treks (5-7 days): 1-3 kg loss (mostly water and glycogen)
• Medium treks (10-14 days): 3-5 kg loss (water, glycogen, some muscle and fat)
• Long treks (15-21+ days): 5-8+ kg loss (significant muscle loss possible)

Why it happens: Caloric expenditure (3,000-5,000 cal/day) exceeds caloric intake at altitude, where appetite suppression is common and food options are limited. Additionally, muscle wasting occurs at sustained altitude above 5,000m due to the body breaking down muscle protein for energy.

Recovery: Weight typically returns within 2-4 weeks with normal eating. Focus on protein-rich foods to rebuild muscle mass. Do not attempt caloric restriction during recovery -- your body needs fuel.

Skin Damage

The combination of intense UV radiation at altitude (UV increases ~10% per 1,000m), dry air, wind, and cold causes significant skin stress.

Common issues:

• Sunburn (face, neck, back of hands -- even with sunscreen)
• Windburn (raw, chapped skin on cheeks and nose)
• Severely cracked and dry lips
• Dry, flaking skin on hands and face

Management:

• Rich moisturizer applied liberally for the first week
• Lip balm with healing agents (shea butter, lanolin)
• Aloe vera gel for sunburned skin
• Drink plenty of water (hydration from inside out)
• Avoid harsh facial products for a week

Nutrition Recovery

What you eat in the days after your trek significantly affects how quickly you recover. Your body is in repair mode and needs specific nutrients.

Priority 1: Rehydration

Dehydration is cumulative on a trek, even if you drank diligently. At altitude, you lose water through increased respiration, sweating, and the diuretic effect of altitude.

• Drink 3-4 liters per day for the first 2-3 days post-trek
• Water, herbal tea, juice, and oral rehydration salts are all good options
• Monitor urine color -- aim for pale yellow
• Limit alcohol for the first 2-3 days (your body is already dehydrated)

Priority 2: Protein for Muscle Repair

Your muscles have been worked intensely for days or weeks and need protein to rebuild:

• Aim for 1.5-2g protein per kilogram of body weight daily
• Good sources in Nepal: eggs, chicken, dal (lentils), paneer, yogurt, nuts
• If available, add protein-rich Western foods: steak, fish, cheese

Priority 3: Fruits and Vegetables

Your trek diet was likely heavy on carbohydrates and light on fresh produce. Your body needs the vitamins, minerals, and antioxidants found in fruits and vegetables:

• Fresh fruit is widely available in Kathmandu and Pokhara
• Vitamin C (citrus, kiwi, mango) supports immune recovery
• Leafy greens (available in restaurants) provide iron and folate
• Colorful vegetables provide antioxidants that help repair exercise-related cell damage

Priority 4: Iron-Rich Foods

At altitude, your body increases red blood cell production (the primary acclimatization response). This process requires iron, and your stores may be depleted:

• Red meat (if you eat it)
• Spinach and dark leafy greens
• Lentils (dal -- fortunately abundant in Nepal)
• Eggs
• Dried fruits

Favorite Post-Trek Meals in Kathmandu

After weeks of limited menus, the restaurants of Thamel and greater Kathmandu feel like culinary paradise. Here are some food categories that returning trekkers consistently crave:

• Steak and burgers: Several Western-style restaurants in Thamel serve surprisingly good steaks and burgers -- perfect for protein recovery
• Pizza and pasta: Italian restaurants in Thamel are popular post-trek destinations
• Sushi and Japanese food: Available in Thamel and Jhamsikhel
• Indian cuisine: Widely available and excellent in Kathmandu
• Bakeries and coffee shops: Fresh pastries, real coffee, and smoothies -- a world away from instant Nescafe at altitude
• Fresh fruit juices: Mango, pomegranate, and mixed fruit juices are everywhere

Massage and Spa in Kathmandu

A post-trek massage is not just a luxury -- it is genuinely therapeutic. Massage increases blood flow to fatigued muscles, helps break up lactic acid buildup, reduces inflammation, and speeds recovery.

Thamel Area Spa Options

Thamel, Kathmandu's main tourist district, has dozens of massage and spa establishments ranging from basic to high-end.

Types of massage available:

• Nepali traditional massage: Deep pressure full-body massage using mustard oil. Vigorous and effective for deep muscle soreness. NPR 1,500-2,500 for 1 hour.
• Thai massage: Floor-based, uses stretching and pressure techniques. Good for overall body tightness. NPR 2,000-3,500 for 1 hour.
• Swedish massage: Gentler, flowing strokes. Good if your muscles are very tender. NPR 2,000-3,500 for 1 hour.
• Deep tissue massage: Targeted, intense pressure on specific problem areas (knees, calves, shoulders). NPR 2,500-4,000 for 1 hour.
• Foot reflexology: Perfect for trek-battered feet. NPR 1,000-2,000 for 30-45 minutes.

General guidance on choosing a spa:

• Look for established businesses with good online reviews
• Higher-priced establishments (NPR 3,000+) generally offer better hygiene, trained therapists, and a more comfortable environment
• Ask about therapist qualifications -- trained massage therapists produce better results than untrained staff
• Communicate clearly about pressure preferences -- "deep" and "gentle" mean different things in different cultures
• Inform the therapist about any injuries or particularly sore areas

Expected costs: NPR 1,500-4,000 for a one-hour massage (approximately $11-30 USD). Higher-end hotel spas charge significantly more.

Massage and Spa in Pokhara

If your trek ended in the Annapurna region and you are spending time in Pokhara, the Lakeside area offers excellent spa options.

Lakeside Spa Options

Pokhara's Lakeside strip is home to numerous massage and spa businesses, many with views of Phewa Lake.

Available treatments:

• All the massage types available in Kathmandu (Nepali, Thai, Swedish, deep tissue)
• Hot stone therapy: Heated stones placed on key muscle groups. Deeply relaxing and good for chronic muscle tension. NPR 2,500-4,000.
• Ayurvedic treatments: Traditional Indian medicine-based therapies including Shirodhara (warm oil poured on the forehead) and full-body Abhyanga massage. NPR 2,000-5,000.
• Herbal bath treatments: Herbal-infused hot baths, sometimes combined with massage. NPR 2,000-3,500.

Costs: Generally similar to or slightly lower than Kathmandu. NPR 1,500-4,000 for standard massage.

Pokhara advantage: The relaxed lakeside atmosphere, warmer weather, and slower pace make Pokhara arguably the better post-trek recovery location. Many trekkers build in 2-3 days of Pokhara relaxation before returning to Kathmandu.

When to See a Doctor Post-Trek

Most post-trek symptoms resolve on their own with rest, nutrition, and time. However, certain symptoms warrant medical attention:

See a Doctor If:

Persistent cough lasting more than 2-3 weeks

• A dry cough for 1-2 weeks is normal altitude recovery
• A cough lasting beyond 3 weeks, especially if producing colored sputum (green, yellow), may indicate high-altitude bronchitis or a secondary respiratory infection
• Cough with fever suggests infection

Continued headaches or vision changes

• Headaches that persist for more than 3-5 days after returning to low altitude
• Any visual disturbances (blurred vision, blind spots, flashing lights)
• These could indicate lingering effects of altitude or other conditions

Unexplained swelling

• Persistent swelling of hands, feet, or face beyond 3-5 days post-trek
• Swelling could indicate kidney issues, altitude-related fluid retention, or other medical conditions

Persistent digestive issues

• Diarrhea lasting more than 5 days post-trek
• Blood or mucus in stool (possible amoebic dysentery or bacterial infection)
• Persistent nausea or vomiting
• Significant abdominal pain
• Giardiasis is common in Nepal and requires specific treatment (Tinidazole or Metronidazole)

Signs of infection

• Fever (temperature above 38C/100.4F)
• Wound redness, swelling, or pus (infected blisters, cuts)
• Painful, red areas of skin that are warm to touch

Mental health concerns

• Persistent anxiety or depression lasting more than 2 weeks
• Difficulty sleeping that does not improve after a week
• Post-traumatic symptoms if you experienced a frightening event on the trek (near-miss, altitude emergency, avalanche exposure)
• Loss of interest in activities you previously enjoyed

Medical Facilities in Kathmandu

CIWEC Hospital Travel Medicine Center

• Location: Lazimpat, Kathmandu (near the British Embassy)
• Specialization: Expatriate and traveler medicine -- specifically experienced with trekking-related ailments
• Services: General consultation, laboratory testing, X-rays, altitude illness follow-up
• Cost: Consultations approximately $50-80 USD (often covered by travel insurance)
• Why trekkers go here: The doctors see trekking-related conditions daily and have specific expertise in altitude illness, tropical diseases, and travel medicine

Nepal International Clinic

• Location: Lal Durbar Marg, Kathmandu
• Specialization: Travel and expatriate medicine
• Services: Similar to CIWEC -- general consultations, lab work, specialist referrals
• Cost: Similar to CIWEC

CIWEC Clinic Pokhara

• A smaller branch of the Kathmandu clinic, convenient for post-Annapurna trek medical needs

Altitude After-Effects

Respiratory Recovery

Your lungs have spent days or weeks breathing cold, dry, thin air. The respiratory tract lining becomes irritated and inflamed, producing the characteristic "altitude cough."

• Timeline: Most altitude-related cough resolves within 1-2 weeks at low elevation
• The cough cycle: Cold, dry air damages airway lining → airway inflammation → cough → more irritation → more cough. Breaking this cycle requires warm, humid air and time.
• Helpful measures: Steam inhalation, warm beverages, throat lozenges, honey, avoiding dusty environments
• When to worry: Cough lasting more than 3 weeks, fever, or colored sputum

Hematological Adjustment

At altitude, your body produces more red blood cells (polycythemia) to compensate for lower oxygen levels. When you return to low altitude, these extra red blood cells are gradually broken down over 2-4 weeks. During this process:

• You may feel unusually energetic at low altitude (extra oxygen-carrying capacity)
• Some people experience mild headaches as blood viscosity normalizes
• Iron stores may be depleted from the red blood cell production burst -- eat iron-rich foods

Sleep Pattern Normalization

At altitude, most people experience disrupted sleep due to periodic breathing (cycles of deep breathing and pausing). This disruption affects sleep architecture and REM sleep.

• First 2-3 nights post-trek: You may sleep very deeply as your body compensates for the sleep debt accumulated at altitude
• Days 3-7: Sleep patterns normalize for most people
• Vivid dreams: Common during the recovery period, possibly related to REM sleep rebound

Mental and Emotional Recovery

This section is rarely discussed in trekking guides, but it may be the most important part of your post-trek experience.

Post-Adventure Blues Are Real

After spending 2-3 weeks in an extraordinary environment -- surrounded by the world's highest mountains, disconnected from routine, physically challenged daily, living in the moment -- returning to normal life can feel profoundly anticlimactic. This is sometimes called "post-adventure depression" or "reverse culture shock," and it is extremely common among returning trekkers.

Symptoms include:

• Feeling flat, empty, or directionless after the trek high
• Difficulty reconnecting with daily routines that now feel mundane
• Irritability with "normal" concerns that seem trivial compared to what you just experienced
• Missing the simplicity of trail life (walk, eat, sleep, repeat)
• A sense that nobody at home truly understands what you experienced
• Difficulty concentrating at work or on everyday tasks
• Obsessively looking at trek photos and wishing you were back on the trail

Processing the Experience

Give yourself time and space to process what you have experienced:

• Journaling: Write about the trek while memories are fresh. Record not just the facts (where you went, what you saw) but how you felt, what challenged you, and what surprised you.
• Sharing photos and stories: With people who are genuinely interested -- fellow trekkers, adventure-minded friends, trekking forums and communities
• Creating a trip report: Writing a detailed account of your trek helps solidify memories and can be useful for future trekkers
• Not forcing the narrative: If people ask "how was your trip?" and you say "amazing" but feel there is much more to say, that is normal. Not every experience can be summarized in a casual conversation.

Staying Connected with Trek Companions

Some of the strongest travel friendships are formed on trekking trails. The shared challenge of altitude, weather, and daily walking creates bonds that can be remarkably deep for the time spent together.

• Exchange contact information before parting ways
• Create a group chat or shared photo album
• Consider meeting up in the future -- many trekking friendships lead to future adventures together
• These connections help validate your experience ("someone else was there and understands")

The "Now What?" Feeling

After a significant life experience, many people feel a void -- a sense of "what comes next?" This feeling is productive if channeled correctly:

• Allow the feeling rather than suppressing it
• Use it as motivation for your next challenge (see "Planning Your Next Trek" below)
• Integrate lessons learned into daily life -- many trekkers return with a clearer perspective on what matters to them
• Recognize the growth: Completing a challenging trek changes you. You proved you can endure discomfort, navigate uncertainty, and push through difficulty. Carry that confidence forward.

What to Do in Kathmandu Post-Trek

You have earned some rest and exploration time. Kathmandu offers a rich array of post-trek activities:

Cultural Sightseeing

• Swayambhunath (Monkey Temple): Hilltop Buddhist stupa with panoramic city views. A moderate uphill walk that doubles as gentle recovery exercise.
• Boudhanath Stupa: One of the largest Buddhist stupas in the world. Walk clockwise around the stupa at sunset for a magical experience.
• Patan Durbar Square: Ancient Newari architecture and beautiful metalwork museums. A short taxi ride from Thamel.
• Bhaktapur: An entire medieval city preserved in remarkable condition. Half-day trip from Kathmandu.
• Pashupatinath Temple: Hindu cremation ghats on the Bagmati River. Culturally significant and thought-provoking.

Shopping in Thamel

Thamel is a shopper's paradise for:

• Pashmina scarves and shawls (genuine pashmina, not synthetic imitations)
• Thangka paintings (Tibetan Buddhist art)
• Singing bowls and meditation items
• Tea (Nepali teas are excellent and make great gifts)
• Trekking gear at discounted prices (if you need to replace items, or want to buy for next time)
• Spices and handicrafts

Food Tours and Culinary Exploration

After weeks of trail food, Kathmandu's restaurant scene is a revelation:

• Newari cuisine (the indigenous food of the Kathmandu Valley) -- try chatamari (Nepali pizza), yomari (sweet dumplings), and choila (spiced grilled meat)
• Tibetan food -- momos (dumplings), thukpa (noodle soup), tingmo (steamed bread)
• International cuisine -- excellent Indian, Japanese, Italian, and fusion restaurants
• Cooking classes -- learn to make dal bhat, momos, or other Nepali dishes

What to Do in Pokhara Post-Trek

If your trek ended in the Annapurna region, Pokhara is the natural post-trek recovery destination.

Lakeside Relaxation

Pokhara's Lakeside area is specifically designed for relaxation:

• Phewa Lake: Rent a colorful boat and paddle across the lake. Gentle exercise with stunning Annapurna and Machapuchare views.
• Lakeside cafes: Sit with a coffee or fresh juice and watch the world go by. Read a book. Do nothing.
• Swimming: Some hotels have pools, and there are public swimming options.

Active Recovery Activities

When you are ready for gentle activity:

• Paragliding: Pokhara is one of the world's best paragliding destinations. Tandem flights from Sarangkot require no experience and offer breathtaking views of the Annapurna range. A memorable way to cap off your trek.
• Sarangkot sunrise: A short drive or walk up to Sarangkot viewpoint for a spectacular sunrise over the Annapurna range. Much easier than a sunrise on the trek.
• Davis Falls and Gupteshwor Cave: Easy, short sightseeing outings.
• Begnas Lake: A quieter alternative to Phewa Lake, perfect for peaceful boating.
• Yoga and meditation classes: Available throughout Lakeside. Gentle yoga is excellent for post-trek stretching and mental decompression.

Planning Your Next Trek: Progression Suggestions

Once you have recovered and the post-adventure blues have transformed into anticipation for the next experience, here is how to plan your progression through Nepal's trekking routes:

After Poon Hill (Your First Trek)

You have experienced the basics of tea house trekking, moderate altitude (3,210m), and stunning Himalayan views. Your next step:

• Annapurna Base Camp -- Higher altitude (4,130m), more challenging, spectacular sanctuary setting
• Mardi Himal -- Similar altitude to ABC but less crowded, dramatic ridge walking
• Langtang Valley -- Different region, moderate difficulty, beautiful and less touristed

After Annapurna Base Camp

You have trekked above 4,000m and experienced the Annapurna Sanctuary. Next:

• Everest Base Camp -- Higher altitude (5,364m), iconic destination, longer trek
• Manaslu Circuit -- Remote, challenging, includes a 5,160m pass crossing
• Langtang Valley + Gosainkunda -- A different region for variety

After Everest Base Camp

You have reached 5,364m and experienced the Khumbu. Next:

• Three Passes Trek -- Stay in the Everest region but cross three 5,000m+ passes
• Island Peak (6,189m) -- A trekking peak that combines trekking with basic mountaineering
• Manaslu Circuit -- A different region with comparable altitude and greater remoteness
• Mera Peak (6,476m) -- Nepal's highest trekking peak

After Any Major Trek

Consider exploring Nepal's diversity:

• Different region entirely: If you have done Everest, try Annapurna. If you have done both, try Manaslu, Langtang, or the far west.
• Cultural treks: Upper Mustang, Tsum Valley -- focus on culture and history rather than altitude
• Off-the-beaten-path: Kanchenjunga Base Camp, Makalu Base Camp, Dolpo -- for those seeking genuine remoteness

See our guide to the best beginner treks in Nepal for a comprehensive overview of trekking options by difficulty level.

Frequently Asked Questions

How long should I stay in Nepal after my trek before flying home?

At minimum, allow 2-3 days in Kathmandu or Pokhara after your trek ends before your international flight. This gives your body time to begin recovery, allows you to deal with any medical issues that arise, and provides a buffer against travel delays (weather cancellations of mountain flights are common). If possible, plan 3-5 days of post-trek time.

Is it normal to feel sad after a trek?

Yes, completely normal. Post-adventure depression affects many returning trekkers. The transition from an intense, meaningful experience in extraordinary surroundings to mundane daily life can feel jarring. The feeling typically fades within 1-3 weeks as you readjust. If it persists longer, consider speaking with a counselor.

How much weight loss is normal?

On treks of 10-14 days, losing 3-5% of body weight is common. On longer treks (15-21+ days) at higher altitude, 5-8% loss is not unusual. Most of this returns within 2-4 weeks of normal eating. If you lost more than 10% of your body weight or struggle to regain it, consult a doctor.

When can I exercise normally again?

Most trekkers can return to their normal exercise routine within 2-3 weeks. Start gently: walking and light activity in week 1, moderate exercise in week 2, and return to full intensity in week 3. Listen to your body -- if you feel unusually fatigued, give yourself more time.

My cough will not go away. Should I worry?

A dry cough lasting 1-2 weeks after returning from altitude is normal and expected. It results from airway irritation caused by breathing cold, dry air for extended periods. If the cough persists beyond 3 weeks, produces colored or bloody sputum, or is accompanied by fever, see a doctor to rule out high-altitude bronchitis or respiratory infection.

Should I take any supplements during recovery?

While a balanced diet should provide everything you need, the following may help: a multivitamin to cover any micronutrient gaps, iron supplements if you feel depleted (especially women), and vitamin C for immune support. Protein supplements can help if your diet is low in protein. Consult a pharmacist or doctor for specific recommendations.

How do I deal with Kathmandu's air quality after being in the mountains?

The contrast between Himalayan air and Kathmandu's pollution can be shocking. If you have a lingering altitude cough, Kathmandu's air will not help. Consider wearing a face mask outdoors, staying in areas with less traffic, and spending time in Kathmandu's garden restaurants rather than street-level areas. If Pokhara is an option, its air quality is significantly better.

Is it safe to drink alcohol post-trek?

In moderation, yes, after the first 2-3 days. Your body is initially dehydrated, and alcohol exacerbates dehydration and interferes with sleep and recovery. After rehydrating for 2-3 days, a celebratory drink is fine. Many trekkers enjoy their first cold beer in Kathmandu or Pokhara as a post-trek ritual.

My knees are still painful weeks later. What should I do?

Persistent knee pain beyond 3-4 weeks warrants medical attention. You may have irritated cartilage (chondromalacia), strained a ligament, or exacerbated a pre-existing condition. A sports medicine doctor or physiotherapist can assess the situation and provide treatment. In the meantime, avoid activities that aggravate the pain, ice after any activity, and continue anti-inflammatory medication as needed.

Can I go trekking again right after this trek?

Physically, it is possible for shorter, lower-altitude treks after 3-5 days of rest. However, for another major high-altitude trek, allow a minimum of 2-3 weeks for full recovery. Attempting another strenuous trek without adequate recovery increases injury risk and reduces enjoyment.

Final Thoughts

Your trek may be over, but its effects -- physical, mental, and emotional -- continue for weeks. Treat the recovery period with the same intentionality that you gave to planning and executing the trek itself. Rest properly, eat well, get a massage, see a doctor if anything concerns you, and give yourself permission to feel whatever emotions arise.

The Himalayas have a way of recalibrating perspectives. The discomfort fades, the blisters heal, and what remains are the memories of extraordinary landscapes, genuine human connections, and the knowledge that you pushed yourself beyond what you thought possible. That is worth taking care of.

For pre-trek preparation, see our guides to what to expect on your first Nepal trek and fitness requirements. For altitude-specific recovery information, see our altitude sickness guide.