What to Wear Trekking in Nepal: Complete Clothing Guide 2026

What should I wear trekking in Nepal? It's the first practical question every trekker asks after booking their flight to Kathmandu. Get it right, and you'll be comfortable across wildly varying temperatures, from hot valley floors to freezing high camps. Get it wrong, and you'll be cold, wet, uncomfortable, or hauling unnecessary weight for two weeks.

This comprehensive guide eliminates the guesswork. We'll cover the proven three-layer system that works in the Himalayas, specific clothing requirements for different altitudes (what works at 1,500m fails at 5,500m), seasonal variations, the merino wool vs synthetic debate, the heated boots vs trail runners discussion, what NOT to bring, rental vs purchase decisions with actual Kathmandu prices, tested brand recommendations, and real sample outfits from trekkers who've completed Everest Base Camp and Annapurna Base Camp.

Whether you're trekking Poon Hill at 3,210m or attempting Three Passes Trek with multiple 5,000m+ passes, this guide provides practical, tested advice on exactly what to wear.

The Golden Rule: Understanding Nepal's Layering System

Before we discuss specific items, you need to understand the fundamental principle that makes or breaks your trekking comfort: the three-layer system.

This isn't optional or a suggestion—it's the proven approach used by everyone from casual trekkers to Himalayan mountaineers. The system works because it handles Nepal's dramatic temperature variations through the day and across altitudes.

Why Layering Matters in Nepal Specifically

Here's what you're dealing with on a typical trek:

Morning (6:00-9:00 AM): Cold to freezing, especially at altitude. You start hiking bundled up.

Mid-morning to afternoon (9:00 AM-4:00 PM): Sun is intense at altitude. You're working hard uphill. You'll overheat rapidly if you can't shed layers. Temperatures can reach 20-30°C in valleys, 5-15°C at higher elevations.

Evening (4:00 PM-bedtime): Sun disappears behind mountains (valleys get shade earlier than you expect). Temperature plummets. At 4,000m+, it can drop from comfortable to below freezing within an hour of sunset.

Night: Genuinely cold, especially in spring/autumn/winter. -10°C to -20°C is common at high camps.

The three-layer system lets you adapt instantly to these changes without carrying separate outfits for every condition.

The Three Layers Explained

Layer 1: Base Layer (The Foundation)

Purpose: Sits against your skin. Manages moisture by wicking sweat away from your body to keep you dry.

Why it matters: Wet skin loses heat 25 times faster than dry skin. A soaked cotton t-shirt will chill you the moment you stop moving. A proper base layer keeps you dry and therefore warm.

What it should be made of:

• Merino wool: Natural odor resistance (wear for days without stink), good temperature regulation, warm even when damp. Slower to dry than synthetic.
• Synthetic (polyester/nylon blends): Extremely fast-drying, very durable, cheaper than merino, excellent moisture-wicking. Retains odor more quickly.
• Silk (less common): Lightweight, comfortable, good for lower altitudes or warmer seasons. Not as durable.

What it should NEVER be made of:

• Cotton: Absorbs sweat, stays wet, makes you cold. This applies to cotton t-shirts, cotton underwear, cotton socks. Cotton kills in the mountains—not an exaggeration.

What you need:

• Upper body: 2-3 long-sleeve base layer tops (lightweight for lower altitudes, midweight or heavyweight for higher). Having multiple lets you rotate while washing/drying.
• Lower body: 1-2 base layer bottoms (thermal leggings/long underwear). Midweight works for most conditions.
• Underwear: 3-4 pairs moisture-wicking underwear (not cotton)
• Sports bra (women): 2-3 moisture-wicking sports bras. Regular bras don't work well under layers.

Layer 2: Mid Layer (The Insulation)

Purpose: Traps warm air close to your body to provide insulation. This is your adjustable warmth.

Why it matters: This is the layer you'll add and remove most frequently throughout the day. It needs to insulate when you're cold but pack small when you're warm.

What it should be made of:

• Fleece: Breathable, quick-drying, continues to insulate even when damp, packable. Available in different weights (100, 200, 300).
• Synthetic insulated jacket: Warmer than fleece for the weight, continues to insulate when wet (unlike down), affordable. Less breathable than fleece.
• Down jacket (puffy): Exceptional warmth-to-weight ratio, very packable, but stops insulating if wet. This is your evening/camp layer at altitude.
• Softshell jacket: Midweight, somewhat wind/water-resistant, breathable, comfortable for active use. Works well as a mid-layer alternative.

What you need:

• Fleece jacket or zip-up: One midweight (200-weight) is standard. Zip-up is more versatile than pullover (better temperature regulation).
• Down jacket: Essential above 3,000m. 600-800 fill power. You'll rarely wear this while trekking (too warm), but it's critical for evenings and cold mornings at high camps.
• Optional lightweight insulated jacket: Some trekkers bring a thin synthetic puffy for active use and save the down for evenings. Not essential but nice for shoulder-season treks.

Layer 3: Outer Layer (The Protection)

Purpose: Shields you from wind, rain, and snow. Needs to be waterproof and windproof while allowing moisture (sweat) to escape.

Why it matters: Weather changes rapidly in the mountains. A sunny morning can become a snow squall by afternoon. Wind chill at altitude is serious—a 5°C day with 40km/h wind feels like -10°C.

What it should be made of:

• Waterproof/breathable fabrics: Gore-Tex, eVent, or similar membranes. These repel rain/snow while allowing sweat vapor to escape.
• DWR (Durable Water Repellent) coating: Makes water bead up and roll off. Needs periodic reapplication as it wears off.

What you need:

• Waterproof rain jacket (hardshell): Essential. Should be fully seam-sealed, have a good hood that fits over a hat, pit zips for ventilation. This is worth investing in—cheap rain jackets fail when you need them most.
• Rain pants: Waterproof pants for rain/snow. Full-zip side panels make them easy to put on over boots. Many trekkers don't use these much in dry seasons but they're critical in monsoon or spring/autumn storms.
• Optional softshell pants: Water-resistant (not waterproof), stretchy, comfortable for active use. Many trekkers wear these as their primary trekking pants and only pull out rain pants when actually raining.

When you'll use your outer layer:

• Rain/snow (obviously)
• Windy conditions (even sunny days can be brutally windy at passes)
• Crossing rivers or streams where splash is likely
• Evening wind chill protection

How the Layers Work Together: Real Examples

Scenario 1: Morning start from Namche Bazaar (3,440m) in October

• Base layer top + mid-layer fleece + down jacket + rain jacket (wind layer)
• Base layer bottoms + trekking pants
• Warm hat, gloves
• You're cold until you start moving

Scenario 2: Mid-morning, climbing to Tengboche (3,860m)

• You've warmed up from hiking. Stripped down to base layer top + light fleece (or just base layer if sunny)
• Trekking pants (base layer bottoms packed away)
• Hat removed, gloves in pocket
• Down jacket and rain jacket packed in backpack

Scenario 3: Afternoon at Dingboche (4,410m), cloudy with wind

• Base layer top + fleece + rain jacket (for wind protection)
• Trekking pants
• Hat back on, light gloves

Scenario 4: Evening at Lobuche (4,940m), sun has set

• Base layer top + fleece + down jacket (possibly rain jacket over down if very windy)
• Base layer bottoms + trekking pants (possibly insulated pants)
• Warm hat, warm gloves, down booties inside teahouse
• You don't remove the down jacket until you're in your sleeping bag

This constant adding and removing of layers is normal. You'll do it 5-10 times per day. That's why everything needs to be easily accessible in your pack.

Altitude-Specific Clothing Requirements

What works at 1,500m will not work at 5,500m. Temperature, oxygen levels, sun intensity, and weather volatility all change with altitude. Here's what you actually need at different elevation bands.

Temperature Reality at Popular Destinations

Here's what you'll actually experience at key locations:

Everest Base Camp (5,364m) - October:

• Daytime: -5°C to 5°C (sunny can feel warm with sun intensity)
• Night: -15°C to -25°C
• Conditions: Clear mornings, possible afternoon clouds/wind, very cold nights

Annapurna Base Camp (4,130m) - April:

• Daytime: 0°C to 10°C
• Night: -10°C to -15°C
• Conditions: Warmer than EBC, more precipitation risk, afternoon clouds common

Thorong La Pass (5,416m) - Early morning crossing in October:

• Temperature: -15°C to -10°C with significant wind chill
• Conditions: You'll start in the dark (3-4 AM), wearing every warm layer you have

Namche Bazaar (3,440m) - March:

• Daytime: 10°C to 15°C (sunny areas)
• Night: -5°C to 0°C
• Conditions: Pleasant days, cold evenings

Seasonal Variations: What to Wear When

Nepal has distinct trekking seasons, and your clothing needs vary significantly.

Autumn/Fall (September-November) - Peak Season

Best trekking months. Clear skies, stable weather, moderate temperatures, excellent mountain views.

What to wear:

• September (early autumn): Still warm at lower elevations. Lightweight base layers work. Monsoon tail end means rain gear essential. Mornings/evenings cold at altitude.
• October (prime time): Perfect conditions. Standard 3-layer system. Nights cold at altitude (down jacket essential above 3,500m). Days comfortable.
• November (late autumn): Getting colder, especially at altitude. Heavier base layers recommended. High passes can have snow. Colder nights (-20°C+ at high camps).

Specific recommendations:

• Base layers: Midweight merino or synthetic
• Mid layers: 200-weight fleece + 700-800 fill down jacket
• Rain gear: Essential (less rain than spring but occasional storms)
• Gloves: Light gloves for most use + warm gloves for high altitude/early mornings
• Hat: Warm beanie essential for mornings/evenings

Winter (December-February) - Cold Season

Coldest season. Clear skies and empty trails, but extreme cold at altitude. Not recommended for high-altitude treks unless you're experienced and have proper gear.

What to wear:

• All winter months: Everything in the "very high altitude" category even at moderate elevations
• Base layers: Heavyweight/expedition weight
• Mid layers: Heavy fleece + heavyweight down jacket (800+ fill power minimum)
• Outer layers: Windproof hardshell essential
• Accessories: Heavyweight gloves, warm hats, face masks, insulated pants for evenings
• Footwear: Insulated boots above 3,000m

Temperatures:

• Lower elevations (2,000-3,000m): 5-15°C day, -5-5°C night
• High elevations (4,000m+): -10-0°C day, -25--15°C night
• Passes (5,000m+): Extreme cold, -30°C possible

Who winter treks work for: Experienced trekkers with proper gear on lower-altitude routes (Ghorepani Poon Hill, lower Langtang, Annapurna Base Camp if prepared). Winter EBC is genuinely challenging and very cold.

Spring (March-May) - Second Peak Season

Excellent trekking season. Warmer than autumn, rhododendrons blooming (March-April), clear mornings with afternoon clouds common.

What to wear:

• March: Still cool. Similar to November. Standard 3-layer system with good down jacket.
• April: Warming up. Can be warm at lower elevations (shorts acceptable below 3,000m). Still cold at altitude.
• May: Hot at lower elevations, warm at mid elevations, moderate at high elevations. Transition toward monsoon means more afternoon clouds and precipitation.

Specific recommendations:

• Base layers: Lightweight to midweight (adjust based on current altitude)
• Mid layers: Light to midweight fleece + down jacket (still essential at altitude)
• Rain gear: Increasingly important as monsoon approaches (May has significant rain risk)
• Sun protection: Critical (stronger sun, longer days)

Spring challenge: Extreme temperature variation. You'll be hot in valleys (potentially 25-30°C) and cold at high camps (-15°C). Requires efficient pack organization—you need to access layers quickly.

Monsoon/Summer (June-August) - Off Season

Wettest season. Frequent rain, leeches at lower elevations, cloudy mountains, high avalanche risk on some routes. Most trekkers avoid this season, but Upper Mustang and Dolpo are in rain shadow and trek well.

What to wear IF you trek monsoon:

• Rain gear: Absolutely essential and will be used daily. Quality waterproof jacket and pants.
• Quick-dry everything: Synthetic base layers strongly preferred over merino (faster drying). You'll be wet frequently.
• Extra clothing: Bring more base layers and socks than normal—things don't dry
• Waterproof bags: Dry bags for everything in your pack
• Gaiters: Keep mud and leeches off legs/socks
• Footwear: Waterproof boots, but they'll still get wet inside. Some trekkers prefer sandals at lower elevations.

Temperatures: Warm at lower elevations (15-25°C), moderate at altitude (0-15°C), but dampness makes everything feel colder.

The Complete Item-by-Item Breakdown

Now let's get specific. Here's exactly what you need for each part of your body, with tested brand recommendations and budget alternatives.

Upper Body Clothing

Base Layer Tops

What you need: 2-3 long-sleeve base layer tops

Specific recommendations:

Premium options:

• Icebreaker 200 Merino: $80-100. Excellent quality, great odor resistance, comfortable fit. The 200-weight works for 3-season trekking.
• Smartwool Merino 250: $85-110. Slightly heavier than Icebreaker 200, good for colder treks or if you run cold.
• Patagonia Capilene Air: $79-99. Merino-blend, very breathable, good for active use.

Mid-range options:

• Decathlon Merino Base Layer: $30-40. Surprisingly good quality for the price. Not as durable as premium brands but works well.
• REI Co-op Midweight Base Layer (synthetic): $35-45. Solid synthetic option, fast-drying, affordable.
• Uniqlo Heattech (for low altitude only): $15-20. Budget option for lower elevations but not technical enough for high altitude.

What to look for:

• Fit: Snug but not tight. Should sit close to skin without restricting movement.
• Length: Long enough to tuck into pants and stay tucked when reaching overhead.
• Crew neck vs zip-neck: Zip-neck (quarter-zip or half-zip) offers better ventilation. More versatile.
• Flat seams: Reduces chafing on multi-day wear.

Available in Kathmandu:

• Genuine branded merino is expensive in Nepal (often more than US/EU prices)
• Good-quality "North Face" and "Patagonia" knockoffs available in Thamel for $15-25. Variable quality—inspect carefully. These work adequately for one trek but aren't durable.
• Local brands like Sherpa Adventure Gear offer decent merino blends for $30-40.

Mid-Layer Fleece Jacket

What you need: 1 midweight fleece jacket (200-weight)

Specific recommendations:

Premium options:

• Patagonia Better Sweater: $139. Very popular, comfortable, durable, classic style.
• Arc'teryx Kyanite: $179. Excellent breathability and fit. Technical fleece.
• The North Face TKA Glacier: $65-85. Good value from major brand.

Budget options:

• Decathlon Forclaz Trek 100: $20-30. Remarkable value. Does the job for occasional trekkers.
• Amazon Basics Fleece: $25-35. Basic but functional.

What to look for:

• Full zip preferred: Easier to regulate temperature than pullover.
• Zippered pockets: Keep small items secure.
• Good fit under outer layer: Try on with rain jacket if possible—shouldn't be too bulky.

Available in Kathmandu:

• Excellent selection in Thamel. Genuine North Face fleeces available for $40-60 (often factory seconds).
• Quality knockoffs for $15-25 work fine.

Down Jacket

What you need: 1 down jacket, 600-800+ fill power

This is one item worth investing in or renting quality. Your comfort at altitude depends on it.

Specific recommendations:

Premium options:

• Arc'teryx Cerium LT: $379. Exceptional quality, 850-fill, very packable. If you trek regularly, worth the investment.
• Patagonia Down Sweater: $279. 800-fill, durable, excellent warmth-to-weight. Very popular on trails.
• Rab Microlight Alpine: $230-260. Great British brand, popular in Himalaya, good value.
• Mountain Hardwear Ghost Whisperer: $375. Ultra-light, 800-fill, very packable. More delicate fabric.

Mid-range options:

• The North Face Aconcagua: $179-199. Solid 550-fill, slightly heavier but warm and durable.
• Marmot Guides Down Hoody: $200-225. 700-fill, good for colder conditions.
• Decathlon Forclaz Trek 900: $120-140. 800-fill, remarkable value. Some quality control issues but generally good.

Fill power explained:

• 550-650 fill: Heavier for the same warmth, less packable, cheaper, more durable. Works fine if weight isn't critical.
• 700-750 fill: Sweet spot for most trekkers. Good warmth-to-weight, reasonable price, sufficiently packable.
• 800-850 fill: Premium down. Excellent warmth-to-weight, very packable, more expensive.
• 900+ fill: Expedition-grade. Unnecessary for trekking (overkill unless you're climbing).

Hood or no hood:

• Hooded: More versatile (can wear over hat for extra warmth), slightly heavier, slightly more expensive. Recommended.
• Non-hooded: Lighter, packs smaller, cheaper. Works if you have a very warm hat.

Synthetic alternative:

• If you're trekking in wet conditions (spring/monsoon) or concerned about down getting wet, synthetic insulated jackets work well:
  • Patagonia Nano Puff: $229. Classic synthetic puffy, continues insulating when damp.
  • Arc'teryx Atom LT: $259. Excellent synthetic insulation, very breathable.

Rental in Kathmandu:

• Cost: $1.50-2.00 per day for quality down jacket
• Where: Thamel shops (Sherpa Guides Gear, Sonam Gear, numerous rental shops)
• Quality: Variable. Inspect for:
  • Down leakage (check seams—some feathers coming out is normal, but significant leakage means poor construction)
  • Broken zippers
  • Torn fabric (especially underarms)
  • Smell (some rental gear is well-used and not always thoroughly cleaned)
• Fit: Rental jackets tend to run large (sized for wearing over multiple layers). That's actually fine—you want room.

Rental vs buy decision:

• Rent if: This is your only planned trek in the near future, you have limited budget, you're flying with strict baggage limits.
• Buy if: You'll trek again, you want guaranteed quality/fit, you're very tall/short/large/small (rental selection limited), you value comfort highly.

Rain Jacket (Hardshell)

What you need: 1 waterproof, breathable hardshell jacket

This is another item worth investing in if you can. A failed rain jacket in a Himalayan storm is genuinely dangerous.

Specific recommendations:

Premium options:

• Arc'teryx Beta AR: $525. Top-tier Gore-Tex Pro, bombproof construction, excellent in harsh conditions. Expensive but lifetime investment if you're serious about mountain sports.
• Patagonia Torrentshell 3L: $179. Excellent value, good breathability (H2No membrane), very popular. Best bang-for-buck from major brand.
• Outdoor Research Interstellar: $249. AscentShell fabric (very breathable), good for active use, slightly less waterproof in extended downpours than Gore-Tex.

Mid-range options:

• The North Face Venture 2: $99. Reliable, basic hardshell, good for occasional use.
• Marmot PreCip Eco: $100. Very popular budget hardshell, surprisingly durable.
• REI Co-op XeroDry GTX: $149. Gore-Tex at accessible price, good value.

Budget options:

• Frogg Toggs Emergency Jacket: $20-30. Ultra-light, ultra-cheap, works in a pinch but not durable.
• Amazon Essentials Rain Jacket: $35-45. Basic protection, won't last more than one trek.

Critical features:

• Pit zips: Absolutely essential for active use. Non-negotiable.
• Hood adjustment: Should fit over a warm hat and have visor to keep rain off face.
• Good pockets: Positioned above hipbelt of backpack so you can access with pack on.
• Taped seams: All seams should be fully sealed. Check this carefully on budget jackets.

What about waterproof/breathable membranes:

• Gore-Tex: Industry standard, excellent waterproofing and breathability, durable, expensive.
• eVent: Similar to Gore-Tex, slightly more breathable, slightly less waterproof, less common.
• Proprietary membranes (H2No, NanoPro, etc.): Each brand has their own. Quality varies but premium brands (Patagonia, Arc'teryx) have excellent proprietary fabrics.
• "Waterproof coating": Budget jackets without membrane. Work briefly but breathability is poor (you'll sweat inside) and waterproofing degrades quickly.

Available in Kathmandu:

• Thamel has extensive selection
• Genuine brand-name hardshells: Available but expensive (often higher than Western prices due to import costs)
• Quality knockoffs: $25-40. Variable waterproofing—test by pouring water on sleeve in shop. Many work adequately for one trek in dry season.
• Rental: Not commonly rented (people bring rain jackets or buy cheap ones)

Lower Body Clothing

Base Layer Bottoms (Thermal Leggings)

What you need: 1-2 pairs thermal leggings/long underwear

Specific recommendations:

Premium options:

• Icebreaker 200 Merino Leggings: $80-100. Excellent comfort, odor resistance, warmth.
• Smartwool Merino 250 Bottom: $90-110. Slightly warmer than 200-weight.
• Patagonia Capilene Thermal Weight: $79. Synthetic option, very warm, fast-drying.

Budget options:

• Decathlon Merino Base Layer Bottom: $30-40. Good value.
• 32 Degrees Heat Base Layer: $15-20. Synthetic, basic but functional for lower altitude.
• Uniqlo Heattech Leggings: $15-20. Similar to their tops—okay for lower altitude only.

When you'll wear them:

• Evenings at tea houses (under your trekking pants if very cold, or as loungewear)
• Cold mornings before you warm up from hiking
• High altitude days (worn under trekking pants)
• Sleeping layer if your sleeping bag isn't warm enough (emergency warmth)

Fit considerations:

• Should be snug but not restrictive
• Long enough to tuck into socks (keeps ankles warm)
• Fly vs no-fly: Men typically prefer fly opening; women's versions usually don't have fly

Trekking Pants

What you need: 1-2 pairs comfortable, durable trekking pants

This is what you'll wear every day while actually trekking. Comfort and durability matter enormously.

Types of trekking pants:

Convertible/Zip-off pants:

• Legs zip off to convert to shorts
• Pros: Versatility (shorts for hot valley approaches, pants for altitude/modesty), saves packing shorts separately
• Pros: Often bulky zippers at knees (uncomfortable), can't wear knee-length if you remove lower legs (only short-shorts), zippers can fail
• Best for: Lower-altitude treks, warm-season trekking, budget travelers who want shorts option without packing separate item

Standard trekking pants:

• Regular full-length pants designed for hiking
• Pros: More comfortable (no knee zippers), more streamlined, often better fit
• Cons: No shorts option
• Best for: Most trekkers, especially higher-altitude routes

Softshell pants:

• Made from stretchy, somewhat water-resistant fabric
• Pros: Very comfortable, excellent freedom of movement, breathable, resist light rain/wind, dry quickly
• Cons: More expensive, not fully waterproof (need rain pants for heavy rain)
• Best for: Active trekkers who want maximum comfort, cold/dry season when rain is less likely

Standard hiking pants (nylon/polyester):

• Traditional trekking pants made from durable synthetic fabric
• Pros: Durable, affordable, quick-drying, widely available
• Cons: Can be less comfortable than softshell, less breathable
• Best for: Budget-conscious trekkers, warmer conditions

Specific recommendations:

Premium options:

• Arc'teryx Gamma LT Pant: $189. Softshell, exceptional comfort and durability. Many guides swear by these.
• Outdoor Research Ferrosi Pant: $89. Fantastic value softshell, very popular, great balance of features and price.
• Patagonia Quandary Pant: $89. Durable nylon, comfortable, good for all-around use.

Budget options:

• Decathlon Forclaz Trek 100: $25-30. Solid basic trekking pants. Incredible value.
• Amazon hiking pants (CQR, TBMPOY, etc.): $25-40. Variable quality but many work fine for one trek.
• Columbia Silver Ridge: $50-60. Convertible option, widely available.

Features to look for:

• Articulated knees: Pre-shaped knees allow better movement, more comfortable on steep climbs
• Belt loops + drawstring/elastic waist: Lets you adjust fit (you'll likely lose weight during trek)
• Multiple pockets: Secure zippered pockets for phone, snacks, small items
• Gusseted crotch: Reduces chafing, increases mobility
• Reinforced knees/seat: Adds durability in high-wear areas
• UPF sun protection: Bonus but not essential (sun is intense at altitude)

Available in Kathmandu:

• Excellent selection in Thamel
• Local brands (Sherpa Adventure Gear, Sonam Gear): $30-50. Good quality.
• Knockoffs: $15-25. Variable quality—check stitching and zippers carefully.
• Genuine premium brands: Available but often expensive

What about jeans: NO. Never trek in jeans. They're heavy, restrict movement, absorb water, don't dry, let heat escape, and cause chafing. This isn't opinion—it's uncomfortable fact learned by thousands of trekkers who made this mistake.

What about leggings as trekking pants:

• Women's trekking leggings: Increasingly popular. Comfortable, good freedom of movement.
• Modesty consideration: In Nepal's conservative culture, wearing only leggings (especially form-fitting athletic leggings) can attract unwanted attention. If you wear leggings, pair with long tunic top or shorts over them. Or wear looser trekking pants.
• Practical issue: Leggings don't have pockets (where do you put your phone, snacks, etc.?).
• When leggings work: As base layer under pants, for evening wear at tea house, for yoga/stretching.

Rain Pants

What you need: 1 pair waterproof rain pants (or skip if trekking dry season at lower altitude)

Specific recommendations:

Premium options:

• Arc'teryx Beta AR Pant: $350. Bombproof Gore-Tex Pro. Overkill for most trekkers but excellent quality.
• Outdoor Research Helium Pant: $129. Very light, packable, good for occasional rain.
• Patagonia Torrentshell 3L Pant: $129. Matches their popular rain jacket, good value.

Budget options:

• Frogg Toggs Rain Pants: $15-20. Ultra-cheap, surprisingly functional for one trek.
• Marmot PreCip Eco Pant: $75. Good value, durable enough.
• REI Co-op Rain Pants: $50-70. Basic but solid.

Features that matter:

• Full-length side zips: Essential. Let you put pants on/off without removing boots. Partial zips are frustrating.
• Ankle zippers or drawcords: Adjust leg opening to fit over boots
• Elastic waist: More comfortable than trying to fit belt over multiple layers

When you'll actually use rain pants:

• Active rain (obviously)
• Snow
• Wind protection (waterproof = windproof)
• Sitting on wet ground/rocks
• Extra warmth layer (emergency)

When you might skip rain pants:

• Dry season lower-altitude trek (Poon Hill in October/November)
• If you're very budget-constrained and trekking popular routes with bailout options
• If you have softshell pants that resist light rain and you're trekking dry season

Reality check: Most trekkers pack rain pants and use them 0-3 times on a 2-week trek in dry season. But that one rainy/snowy day, you're very glad to have them. They pack small and weigh little—worth bringing.

Insulated Pants (Optional)

What you need: Maybe 1 pair insulated pants for very high altitude or cold season

When you need these:

• Winter trekking
• Very high altitude (5,000m+ camps)
• If you run very cold
• Evening wear at high tea houses (alternative to wearing all your layers)

Most trekkers skip these and instead wear: base layer bottoms + trekking pants + rain pants (if very cold/windy). That 3-layer system usually suffices.

If you do want insulated pants:

• Down pants: Very warm, packable. Example: Montbell Down Pants ($150-200).
• Synthetic insulated pants: Less packable but insulate when damp. Example: Mountain Hardwear Compressor Pant ($180).
• Rental in Kathmandu: Available for ~$1-1.50/day

Footwear: The Boots vs Trail Runners Debate

This is one of the most discussed (argued) topics in trekking. Let's examine it honestly.

The Traditional Answer: Trekking Boots

Arguments for boots:

• Ankle support: Reduces ankle roll risk on rocky, uneven terrain
• Protection: Toe protection from rocks, side protection from roots/obstacles
• Durability: Built to handle rough trails for many years
• Waterproofing: Most have waterproof membranes (Gore-Tex, etc.)
• Warmth: More insulation than trail runners (important at altitude)
• Stability with heavy pack: If you're carrying 12-15kg, boots provide more stable platform

Arguments against boots:

• Weight: Heavy boots tire your feet/legs more than light trail runners
• Break-in required: Need to break in boots before trek (blister risk if not properly broken in)
• Less nimble: Can feel clunky compared to trail runners
• Reduced proprioception: Some argue thick boots reduce "feel" for terrain, making you less sure-footed
• Overkill: For well-maintained trails, full boots might be more than necessary

Best trekking boot recommendations:

Premium options:

• Salomon Quest 4 GTX: $230. Very popular, comfortable, good ankle support, reliable waterproofing.
• Scarpa Zodiac Plus GTX: $229. Excellent Italian boots, durable, great for technical terrain.
• La Sportiva Nepal Cube GTX: $350. Top-tier, very durable, popular with guides, slightly overkill for standard trekking.
• Lowa Renegade GTX: $270. Classic boots, excellent comfort, very durable.

Mid-range options:

• Merrell Moab 2 GTX: $135-165. Very popular, comfortable out of the box, good value.
• Keen Targhee III GTX: $150-170. Wide toe box (good for foot swelling at altitude), durable.
• Columbia Newton Ridge: $80-100. Budget option that works adequately.

What to look for in trekking boots:

• Waterproof membrane: Gore-Tex or equivalent. Your feet will cross streams, encounter mud, possibly snow.
• Good ankle support: Mid-cut or high-cut. Low-cut boots are just heavy trail runners.
• Vibram sole or equivalent: Quality rubber outsole with good tread. Important for descents on loose rock.
• Proper fit: 1-1.5cm space in front of toes (your feet swell during long descents; too-tight boots cause black toenails). Width should be snug in midfoot but comfortable in toe box.
• Broken in: Wear new boots for 30-50km before your trek. Not breaking in boots is the #1 cause of preventable blisters.

The Modern Alternative: Trail Runners

Arguments for trail runners:

• Weight: Dramatically lighter than boots. Your legs expend less energy over 8 hours of hiking.
• Comfortable immediately: No break-in period needed.
• Nimble: Better "feel" for terrain, many people feel more sure-footed.
• Fast-drying: If they get wet (and they will), they dry much faster than boots.
• Less blisters: Many trekkers experience fewer blisters with trail runners (though this is individual).

Arguments against trail runners:

• No ankle support: Your ankles must be strong. Not ideal if you have weak ankles or history of ankle injuries.
• Less protection: Stub your toe on a rock and you'll feel it. More vulnerable to twisted ankles.
• Less warm: Inadequate for snow, very cold conditions. Need thicker socks or insulated trail runners for altitude.
• Less durable: Won't last as many kilometers as boots.
• Waterproofing: Most aren't waterproof. Some trekkers accept wet feet as inevitable and prefer fast-drying over waterproofing.

Who succeeds with trail runners in Nepal:

• Experienced hikers with strong ankles
• Ultralight packers (using porter or packing very light)
• People trekking popular, well-maintained trails (EBC, ABC, Annapurna Circuit)
• Those trekking in dry season when water crossings are minimal
• Trekkers who've successfully used trail runners on challenging terrain before

Who should stick with boots:

• First-time trekkers
• People with weak ankles or previous ankle injuries
• Those carrying heavy packs (12kg+)
• Winter trekkers or those facing snow
• Anyone doing off-trail or very technical routes

Trail runner recommendations if you go this route:

Best options for Nepal:

• Salomon Speedcross 4/5: $130. Aggressive tread, good grip on loose terrain, very popular with trail-runner trekkers.
• Hoka Speedgoat 5: $155. Maximum cushioning, good for long days, grippy outsole.
• Altra Lone Peak: $140. Zero-drop (some love this, some hate it), wide toe box, good for foot swelling.
• La Sportiva Bushido II: $149. Technical trail runners, excellent grip, durable.

The Middle Ground: Approach Shoes

Some trekkers use approach shoes—stiffer than trail runners, lighter than boots, sticky rubber. Examples: La Sportiva TX4 ($159), Scarpa Mojito Hike ($145). These work well on dry trails but lack warmth and waterproofing for high altitude.

Available in Kathmandu:

• Thamel has extensive boot selection
• Genuine brands: Available at shops like Sherpa Guide Gear, but expensive (often $200+ for boots that cost $150 in the US)
• Knockoffs: $40-80. Quality varies enormously. If buying knockoffs:
  • Check stitching carefully (poor stitching = boots fall apart mid-trek)
  • Test waterproofing if possible
  • Expect them to last one trek, not years
  • Some knockoffs are surprisingly decent; others are junk
• Local brands: Sherpa Adventure Gear makes decent boots for $60-90
• Rental: Not common for boots (hygiene, fit issues)

The bottom line: If you have good boots at home, bring them. If buying new, buy quality boots at home (better selection, easier returns if fit issues). If you must buy in Kathmandu, budget for genuine brands if possible or inspect knockoffs very carefully.

Socks: More Important Than You Think

Bad socks cause blisters. Good socks prevent them. It's that simple.

What you need: 3-4 pairs quality trekking socks

What makes a good trekking sock:

• Material: Merino wool or synthetic (NOT COTTON—cotton retains moisture and causes blisters)
• Cushioning: Midweight cushioning on sole, heel, achilles
• Height: Crew height (mid-calf) prevents boot rub on ankle
• No seams at toes: Or flat seams only (raised seams cause blisters)
• Arch support: Holds sock in place, reduces bunching

Recommended brands:

Premium:

• Darn Tough Hiker Boot Socks: $27-32/pair. Lifetime guarantee, excellent quality, very durable. Many trekkers' #1 choice.
• Smartwool Trekking Heavy Crew: $24-28/pair. Merino wool, great cushioning, warm.
• Icebreaker Hike+ Medium Crew: $26-30/pair. Merino, comfortable, good durability.

Budget:

• Decathlon Trek Socks: $8-12/pair. Surprisingly good for the price.
• Kirkland Trail Socks (Costco): $12-15/pair. Merino blend, good value if you have Costco access.
• Amazon hiking socks: $15-20/pair. Variable quality—read reviews carefully.

Sock strategy:

• Bring 3-4 pairs so you can rotate (let pairs dry between wears)
• Wash socks when possible (tea houses usually have sink access)
• Start with clean, dry socks each morning
• If your feet tend to blister, consider sock liner system (thin liner sock + thicker outer sock)

Sock liners:

• Thin synthetic or silk socks worn under regular socks
• Reduces friction (friction happens between the two socks, not on your skin)
• Adds warmth without bulk
• Good for blister-prone trekkers
• Examples: Injinji Liner Socks ($13), Smartwool Liner Socks ($14)

Available in Kathmandu:

• Quality socks available but expensive
• Knockoffs rarely work well (cheap socks cause blisters—not worth saving $10)
• Best to bring socks from home

Accessories: The Details That Matter

Gloves

What you need: 2 pairs (light gloves + warm gloves)

Light gloves (for most use):

• Thin fleece or wool gloves for chilly mornings/evenings at mid-altitude
• Should allow enough dexterity to operate phone, camera, zippers
• Examples: Smartwool Liner Gloves ($25), Outdoor Research Flurry Gloves ($35)

Warm gloves (for high altitude):

• Insulated gloves for very cold conditions, early mornings at 4,000m+
• Mittens are warmer than gloves (fingers share warmth) but less dexterous
• Examples: Black Diamond Mercury Mitts ($60), Outdoor Research Alti Mitts ($79), budget option: any insulated ski gloves ($20-30)

Available in Kathmandu:

• Good selection in Thamel
• Rental: $1/day for warm gloves
• Knockoffs work fine for gloves (simple construction, hard to mess up)

Hats

What you need: 2 hats (sun hat + warm beanie)

Sun hat:

• Wide brim (protects face, ears, neck from intense UV)
• Lightweight, breathable
• Chin strap helpful (keeps hat on in wind)
• Examples: Outdoor Research Sun Runner Cap ($30), Tilley Hat ($75), cheap option: any wide-brim hat ($10-15)

Warm beanie:

• Wool or synthetic (not cotton)
• Should cover ears
• Not too thick (needs to fit comfortably under rain jacket hood)
• Examples: Smartwool merino beanie ($25-30), Patagonia Beanie ($30-35), budget: Decathlon ($8-10)

Optional buff/neck gaiter:

• Versatile: wear as headband, neck warmer, face mask, hat liner
• Many trekkers love these
• Examples: Buff Original ($25), cheaper knockoffs ($8-10)

Sunglasses

What you need: 1 good pair with UV protection (plus backup pair recommended)

Critical at altitude. UV exposure increases ~10% per 1,000m elevation. At 5,000m you're exposed to 60% more UV than sea level. Snow/glacier reflection intensifies this further.

What to look for:

• UV protection: 100% UV protection (both UVA and UVB). Not negotiable.
• Lens darkness: Category 3-4 (darker is better for high altitude)
• Wraparound style: Protects from light coming around sides
• Polarized: Helpful but not essential. Reduces glare.

Recommendations:

• Premium: Julbo Explorer 2.0 ($120-150), Oakley Holbrook ($140-180)
• Mid-range: Any decent sport sunglasses with UV protection ($40-80)
• Budget: Knockoff sport sunglasses in Kathmandu ($5-10)—verify they have actual UV protection (not just dark lenses, which can be worse than nothing)

Backup pair: Bring cheap backup sunglasses. If you lose/break your primary pair at Gorak Shep (5,164m) with 4 days still to trek, you'll be grateful for the backup.

Available in Kathmandu:

• Thamel has sunglasses everywhere
• UV protection claims on cheap sunglasses are often false—buy trusted brands if possible

Gaiters (Optional)

What gaiters do: Cover gap between pants and boots to prevent mud, water, snow, leeches from getting into boots

When you need them:

• Monsoon season (mud, leeches)
• Snow conditions
• Stream crossings (keep water out)
• Off-trail trekking

Most trekkers on popular routes in dry season skip gaiters. Not essential but nice to have if you're a gear enthusiast or trekking in conditions where they're useful.

If you want them: Outdoor Research Rocky Mountain High Gaiters ($55), budget option: Trekmates Cairngorm Gaiters ($30)

Fabric Choices: The Merino vs Synthetic Deep Dive

This debate comes up constantly. Let's examine it comprehensively so you can make an informed decision for your specific trek.

Merino Wool: The Natural Choice

What it is: Wool from merino sheep, processed into fine fibers suitable for base layers and mid-layers. Much softer than traditional wool.

Advantages:

1. Odor resistance (the killer feature for multi-day treks): Merino naturally resists bacterial growth, which means it doesn't stink even after days of wear. This is huge when you're trekking for 12-14 days with limited laundry access. You can realistically wear the same merino base layer for 3-5 days and it won't smell offensive. Synthetic fabric worn for the same duration would be unbearable.

2. Temperature regulation: Merino regulates temperature across a wide range—keeps you warm when cold, doesn't overheat you as quickly when you're working hard. It's naturally breathable.

3. Warm when wet: Unlike cotton (which is dangerous when wet), merino retains significant insulating properties even when damp from sweat or rain. Not as good as synthetic for this, but far better than cotton.

4. Soft and comfortable: High-quality merino feels pleasant against skin. No itching (unlike traditional wool).

5. Natural and sustainable: Renewable resource, biodegradable. Matters to environmentally-conscious trekkers.

Disadvantages:

1. Slower to dry: If merino gets thoroughly wet (heavy sweat, rain soaking through, washing), it takes significantly longer to dry than synthetic. In humid conditions or if you only get partial drying overnight, this can be an issue.

2. Less durable: Merino develops holes more easily than synthetic, especially in areas of friction (underarms, thighs, where pack straps rub). Quality matters enormously here—cheap merino falls apart quickly.

3. More expensive: Good merino base layers cost $70-110. Synthetic equivalents cost $25-50.

4. Requires more careful washing: Should be washed in cold water, gentle cycle, air-dried. Heat damages merino. This matters when you're hand-washing in a tea house sink.

5. Not as good for very high-output activities: If you sweat profusely on steep climbs, synthetic wicks moisture away faster. Merino manages light-to-moderate sweat better than synthetics, but heavy sweat overwhelms merino's wicking capability.

Synthetic (Polyester/Nylon): The Technical Choice

What it is: Man-made fabrics engineered for moisture management. Usually polyester or nylon with various treatments for wicking, odor control, etc.

Advantages:

1. Fast drying (the killer feature for wet conditions): Synthetic dries dramatically faster than merino or cotton. If you wash your base layer in the evening, it'll likely be dry by morning. If you're drenched in sweat or rain, synthetic dries out quickly once conditions improve. Critical for monsoon trekking or spring when afternoon rains are common.

2. Excellent moisture wicking: Synthetic pulls sweat away from skin very effectively, keeping you dry during high-output climbing. Better than merino for heavy sweaters.

3. More durable: Quality synthetic base layers last for years, even with heavy use. Resist holes and pilling better than merino.

4. Less expensive: $25-50 for quality synthetic base layer vs $70-110 for merino equivalent.

5. Easy care: Can handle hot water, dryers (though air-dry extends life), rough washing. More forgiving than merino.

6. Consistent performance when wet: Maintains all moisture-wicking properties even when soaked. Doesn't absorb water into fibers (unlike merino which absorbs some moisture).

Disadvantages:

1. Retains odor (the deal-breaker for many): Synthetic develops odor quickly—often unbearable after one full day of trekking. Bacteria thrive in synthetic fabric. This is a real problem on multi-day treks. You'll need to wash synthetic base layers every 1-2 days, which isn't always practical in the mountains.

2. Less effective temperature regulation: Tends to feel clammy when you're sweating, cold when you stop moving. Less comfortable across temperature changes than merino.

3. Environmental concerns: Petroleum-based, non-biodegradable, sheds microplastics when washed. Matters to eco-conscious trekkers.

4. Can feel less comfortable: Many people find synthetic less pleasant against skin, though this varies by person and fabric quality.

The Hybrid Approach (What Many Experienced Trekkers Do)

You don't have to choose one exclusively. Many trekkers use:

• Merino for upper body base layers: Odor resistance matters more here (sweaty armpits smell worse than sweaty legs). You're more likely to layer a lot on top (so slower drying is less critical).
• Synthetic for lower body base layers: Less odor issue. Dries faster. You might get splash from stream crossings or sweat heavily on climbs—fast drying is valuable.
• Synthetic for high-output treks or wet seasons: If you sweat profusely or are trekking spring/monsoon when things get wet frequently.
• Merino for comfort/casual use: Wearing around tea houses, sleeping layer.

Nepal-Specific Recommendation

For popular autumn/spring treks (EBC, ABC, Annapurna Circuit) in dry season: Merino wins for most trekkers. The odor resistance across 12-14 days with limited washing is invaluable. You can pack fewer base layers (2 instead of 4), wash less frequently, and not offend your bunkmates at tea houses.

For monsoon trekking or very high-output trekkers: Synthetic wins. Fast-drying is critical when everything is damp. If you're someone who sweats heavily, synthetic manages heavy moisture better.

For budget-conscious trekkers: Synthetic wins. The price difference is significant. You can buy 2-3 quality synthetic base layers for the cost of one merino. Yes, you'll need to wash them more often, but they work.

Brand Recommendations for Base Layers

Merino options:

• Icebreaker 200: $90. Industry standard, excellent quality, wide size range.
• Smartwool 250: $100. Slightly warmer than Icebreaker 200, also excellent.
• Patagonia Capilene Air: $90. Merino blend, very breathable, good for active use.
• Ridge Merino: $58. Newer brand, good value for quality merino.
• Decathlon Merino: $35. Budget option that works surprisingly well for occasional use.

Synthetic options:

• Patagonia Capilene Lightweight/Midweight: $49-69. Excellent synthetic base layers, proven over decades.
• Smartwool Intraknit: $90. Hybrid merino/synthetic in zoned construction. Expensive but combines advantages of both.
• The North Face Summit L1: $55-70. Good synthetic option from major brand.
• REI Co-op Midweight Base Layer: $40. Solid value, reliable performance.
• Amazon Essentials Performance Base Layer: $20-25. Basic but functional for budget trekkers.

What NOT to Bring: Common Mistakes

Let's address the clothing items people pack for Nepal treks that range from useless to actively dangerous.

Cotton Anything (The #1 Mistake)

Never bring:

• Cotton t-shirts
• Cotton underwear
• Cotton socks
• Cotton long underwear
• Cotton bandanas

Why: "Cotton kills" is a cliché in outdoor communities, but it's accurate. Cotton absorbs moisture (sweat, rain) and stays wet. Wet cotton against your skin rapidly conducts heat away from your body. In cold conditions, this causes hypothermia. Even in moderate conditions, wet cotton is uncomfortable and can cause dangerous heat loss when you stop moving.

The exception: Cotton for sleeping (some people bring cotton t-shirt for sleeping in tea houses). This is fine since you're not active and it's indoors. But even for sleeping, merino or synthetic is better.

Jeans

Why people bring them: "I'll wear jeans for travel days and casual wear in Kathmandu."

Why you shouldn't: Fine for Kathmandu, but don't trek in them. Jeans are heavy, restrict movement, absorb water, don't dry, provide no insulation, cause chafing. If you must bring jeans for Kathmandu, keep them there when you head to the mountains. Wear your trekking pants for the bus/jeep ride to trailhead.

Fashion-Over-Function Clothing

Never bring:

• Skinny jeans or tight pants that restrict movement
• Canvas shoes or sneakers (not waterproof, poor grip, uncomfortable on long hikes)
• Regular bras (women—bring sports bras only)
• Heavy cotton sweaters or hoodies
• Fashion scarves (bring a buff/gaiter instead—lighter and more functional)

Too Many Clothes

The mistake: "I'll bring options so I can change outfits."

Why it's a mistake: Every item adds weight. You're carrying your pack 6-8 hours daily for 12-14 days. That cute extra fleece you "might want" weighs 400g and takes up pack space. You'll wear the same base layer for 3-5 days anyway (everyone does). Pack the minimum that covers all weather conditions, not a wardrobe.

How to avoid: Follow the precise quantities listed in this guide. 2-3 base layer tops, 1-2 base layer bottoms, 1 fleece, 1 down jacket, 1-2 trekking pants, 3-4 sock pairs. That's enough.

Brand-New Boots Not Broken In

The mistake: Buying boots 1-2 weeks before trek without breaking them in.

Why it's disastrous: New boots cause blisters. Blisters can end your trek prematurely or make every step painful for two weeks. Break in new boots with 30-50km of hiking before your trek. If you don't have time, rent boots in Kathmandu or buy boots you've tried before.

Wrong Fit/Size (Especially Boots)

The mistake: Boots that are too small (no room for toe clearance on descents) or too large (heel slips, causing blisters).

Why it matters: On a typical trekking day, you descend 500-1,000m. Your foot slides forward in the boot with each step. If there's not enough toe room (1-1.5cm clearance), your toes slam into the front of the boot thousands of times. This causes black toenails, extreme pain, or toenails falling off.

How to size correctly: Try on boots in the afternoon (feet swell during the day), wear the socks you'll trek in, stand on an incline if possible, wiggle toes (should have room), walk down stairs or ramp (heel shouldn't slip more than 5mm).

Excessive Gear "Just in Case"

Items people over-pack:

• Multiple pairs of shoes (bring your trekking boots and camp shoes/sandals—that's it)
• Too many toiletries (you can buy soap in mountains, you don't need 15 products)
• Full wardrobe of casual clothes (bring 1 set for tea house evenings, wear trekking clothes during the day)
• Heavy items "for emergencies" (tea houses have blankets, you don't need to bring your own; trails are well-traveled, you don't need survival gear)

Philosophy: Pack for the trek you're actually doing (tea house trekking on popular route), not for wilderness survival. The mountains of Nepal have extensive tea house infrastructure. You're never more than 4-6 hours from the next village. Pack accordingly.

Rental vs Buy: The Economic Analysis

Should you buy gear at home, buy in Kathmandu, or rent in Kathmandu? Let's break down the economics and practical considerations.

Rental Costs in Kathmandu (2026 Prices)

Based on surveys of Thamel rental shops:

Daily rental rates:

• Sleeping bag (quality, -10°C to -20°C rated): $1.50-2.50/day
• Down jacket (600-800 fill): $1.50-2.00/day
• Trekking poles (pair): $1.00-1.50/day
• Rain jacket: $1.00/day (limited availability)
• Rain pants: $1.00/day
• Warm gloves: $0.50-1.00/day
• Insulated pants: $1.00-1.50/day
• Gaiters: $0.50-1.00/day
• Duffel bag: $1.00-1.50/day (or often free with porter hire)

For a typical 14-day EBC trek, renting down jacket + sleeping bag:

• Down jacket: 14 days × $1.75 = $24.50
• Sleeping bag: 14 days × $2.00 = $28.00
• Total: $52.50

Deposit required: Usually $100-200 deposit per major item (returned when you bring gear back). Can pay deposit by credit card at established shops.

Buying in Kathmandu (2026 Prices)

Genuine branded gear (at established shops like Sherpa Guides Gear):

• Down jacket (The North Face, Marmot, Mountain Hardwear): $150-250
• Sleeping bag (quality, -10°C rated): $180-300
• Trekking poles: $40-80
• Rain jacket (branded): $100-200

Often more expensive than home country prices due to import costs.

Quality knockoffs/replicas (at Thamel shops):

• "North Face" down jacket (knockoff): $40-80
• "Columbia" sleeping bag (knockoff): $50-80
• Trekking poles (unbranded or fake-branded): $15-30
• Rain jacket (knockoff): $25-40

Quality varies enormously with knockoffs. Some are surprisingly decent for one trek; others fall apart quickly. Inspect carefully:

• Check stitching quality (loose threads, uneven seams = poor quality)
• Test zippers repeatedly (cheap zippers fail at worst moments)
• For down jackets, check for down leakage at seams
• For rain jackets, test waterproofing (pour water on sleeve in the shop)

Local Nepali brands (Sherpa Adventure Gear, Sonam Gear, Raeko):

• Down jacket: $60-100
• Sleeping bag: $70-120
• Quality gear designed for Himalayan conditions
• Better value than knockoffs, more ethical than fakes
• Often good quality—these brands supply local guides and porters

Cost Comparison: 14-Day EBC Trek Example

Let's compare costs for equipping yourself for a standard EBC trek where you need: down jacket, sleeping bag, trekking poles, and rain gear.

Option 1: Rent everything in Kathmandu:

• Down jacket: $24.50
• Sleeping bag: $28.00
• Trekking poles: $17.50
• Rain pants: $14.00
• Total cost: $84.00
• Pros: Minimal upfront cost, no need to pack bulky items on flight, no need to store gear at home after
• Cons: Using well-worn gear (hygiene concerns for some people), limited size selection, quality varies, deposit hassle

Option 2: Buy local brands in Kathmandu:

• Down jacket (Sherpa Adventure Gear): $80
• Sleeping bag (local brand): $90
• Trekking poles (local brand): $25
• Rain pants (local brand): $30
• Total cost: $225
• Pros: Own the gear (use for future treks), new/clean, support local economy
• Cons: Higher upfront cost, need to pack it home, must make purchasing decisions quickly in Kathmandu

Option 3: Buy knockoffs in Kathmandu:

• Down jacket (fake North Face): $60
• Sleeping bag (fake Columbia): $65
• Trekking poles (fake Black Diamond): $20
• Rain pants (fake): $25
• Total cost: $170
• Pros: Cheap, own the gear
• Cons: Variable quality, might fail mid-trek, ethical concerns (supporting counterfeit industry), may not last beyond one trek

Option 4: Buy genuine gear at home before trip:

• Down jacket (Patagonia): $279
• Sleeping bag (Marmot): $250
• Trekking poles (Black Diamond): $140
• Rain pants (OR): $129
• Total cost: $798
• Pros: Highest quality, guaranteed fit, can test everything before trip, lasts many years, better return policies if issues
• Cons: Expensive, must pack on flight, need storage at home

Option 5: Mixed approach (what many experienced trekkers do):

• Own quality down jacket from home: (already owned from previous trips)
• Own rain gear from home: (already owned)
• Rent sleeping bag in Kathmandu: $28
• Buy cheap trekking poles in Kathmandu: $25
• Total cost: $53 (plus gear already owned)

The Recommendation by Trekker Type

First-time trekker, one planned trek, limited budget: Rent in Kathmandu. Cost-effective, no long-term storage needed, adequate quality for one trek. Rent from established shop (Sherpa Guides Gear, Sonam Gear, etc.) for better quality than random Thamel shops.

First-time trekker, might trek again, moderate budget: Buy local brands in Kathmandu or buy quality gear at home. If you buy in Kathmandu, choose local brands (Sherpa Adventure Gear, etc.) over knockoffs—better quality, more ethical. If buying at home, you can try on properly, read reviews, and ensure fit before trip.

Experienced trekker, plan multiple future treks: Invest in quality gear at home. The cost per use decreases dramatically. A $300 sleeping bag used on 10 treks costs $30/trek—cheaper than renting. Quality gear lasts 10-15 years if maintained.

Budget traveler extending trip with spontaneous trek: Mix of rental + budget purchase in Kathmandu. Rent bulky items (sleeping bag), buy small items you can use elsewhere (socks, hat, maybe down jacket if it's versatile enough for rest of your travels).

Ultralight enthusiast or gear junkie: Buy premium gear at home, use what you already own. You probably already have most items or know exactly what you want.

What You Should Always Bring From Home

Regardless of rental vs buy decisions for big items, always bring these from home:

1. Base layers: Merino or synthetic tops and bottoms. Renting underwear is unpleasant, and base layers pack small.

2. Socks: Quality trekking socks. Not worth renting (hygiene), and you need proper fit.

3. Underwear and sports bras: Obviously.

4. Trekking pants: Light, pack flat, important for good fit. Bring your own.

5. Boots: If you own comfortable, broken-in boots, bring them. Boot fit is too critical to leave to Kathmandu rentals/purchases. If buying new, buy at home where you have time to try many options and return if needed.

6. Sunglasses: Need guaranteed UV protection. Cheap Kathmandu sunglasses often don't have real UV protection.

7. Headlamp: Critical safety item. Bring reliable one from home.

8. Medications and first aid: Not worth buying new in Kathmandu if you have adequate supplies at home.

What Makes Sense to Rent/Buy in Kathmandu

Good rental candidates:

• Sleeping bag (bulky to pack, rental quality adequate, save lots of luggage space)
• Down jacket (if you won't use it outside of this trek)
• Trekking poles (if you don't own and won't trek regularly)
• Duffel bag for porter (purpose-built for porters, often free with porter hire)

Good purchase candidates in Kathmandu:

• Down jacket from local brands (good value, useful beyond trekking if you're continuing to cold destinations)
• Trekking poles (cheap enough to buy rather than rent)
• Small accessories you forgot (hat, gloves, buff)
• Replacement items if something fails (your rain jacket broke, buy replacement in Namche or Kathmandu)

Brand Recommendations: Tested in the Himalayas

Here are brands that have proven themselves in Nepal's conditions, based on feedback from guides, porters, and hundreds of trekkers.

International Premium Brands (Available in Nepal, Best Bought at Home)

Arc'teryx (Canadian):

• Known for: Exceptional quality, technical design, durability, premium price
• Best items: Rain jackets (Beta series), down jackets (Cerium, Thorium), softshell pants (Gamma)
• Price range: High ($200-600)
• Who it's for: Serious trekkers/climbers, those who trek frequently, gear enthusiasts
• Available in Nepal: Limited, very expensive if found

Patagonia (American):

• Known for: Excellent quality, environmental responsibility, lifetime warranty philosophy, good value for quality
• Best items: Down Sweater (very popular on trails), Torrentshell rain jacket, Capilene base layers
• Price range: Mid-high ($100-400)
• Who it's for: Environmentally-conscious trekkers, those wanting quality that lasts
• Available in Nepal: Some genuine pieces in established shops, expensive; many fakes in Thamel

The North Face (American):

• Known for: Reliable performance, wide availability, good range from budget to premium
• Best items: Summit series (high-end), ThermoBall jackets (synthetic), Resolve rain jacket (budget)
• Price range: Low-high ($60-500)
• Who it's for: All trekkers—has options for every budget
• Available in Nepal: Genuine items available but often expensive; excellent knockoffs widely available ($30-80)

Marmot (American):

• Known for: Technical mountain gear, good value, durable
• Best items: PreCip rain jacket (popular budget hardshell), down jackets, sleeping bags
• Price range: Mid ($80-300)
• Who it's for: Value-conscious trekkers wanting reliable performance
• Available in Nepal: Limited availability, some items in established shops

Mountain Hardwear (American):

• Known for: Technical mountaineering heritage, excellent cold-weather gear
• Best items: Ghost Whisperer down jacket, sleeping bags, high-altitude clothing
• Price range: Mid-high ($150-450)
• Who it's for: High-altitude trekkers, mountaineers, cold-weather specialists
• Available in Nepal: Available in premium shops in Kathmandu, tested extensively by expedition climbers

Mid-Range International Brands

Outdoor Research (American):

• Known for: Innovative designs, good value, excellent accessories
• Best items: Helium Rain Jacket (ultralight), Ferrosi pants (softshell—very popular), gloves, gaiters
• Price range: Mid ($50-250)
• Who it's for: Trekkers wanting proven gear without premium prices
• Available in Nepal: Limited

Rab (British):

• Known for: Mountain heritage, excellent down products, popular in Himalayas
• Best items: Microlight Alpine jacket, Neutrino down jackets, sleeping bags
• Price range: Mid-high ($150-400)
• Who it's for: Trekkers wanting British mountain engineering
• Available in Nepal: Growing availability, popular with European trekkers

Mammut (Swiss):

• Known for: Alpine expertise, technical designs, quality construction
• Best items: Down jackets, hardshell jackets, technical clothing
• Price range: Mid-high ($150-500)
• Who it's for: Technical trekkers, alpine enthusiasts
• Available in Nepal: Limited availability

Montbell (Japanese):

• Known for: Ultralight designs, exceptional quality-to-weight ratio, good value
• Best items: Down jackets (excellent warmth-to-weight), sleeping bags, rain gear
• Price range: Mid ($100-350)
• Who it's for: Ultralight enthusiasts, weight-conscious trekkers
• Available in Nepal: Rare, best bought in Japan/online

Budget International Brands

Decathlon (French):

• Known for: Remarkable value, improving quality, accessibility
• Best items: Forclaz trekking line (pants, fleece, base layers, down jackets)
• Price range: Low ($20-150)
• Who it's for: Budget-conscious trekkers, first-timers, occasional trekkers
• Available in Nepal: Not directly, but similar quality unbranded items available
• Note: One of the best value brands for trekking. A full Decathlon trekking kit costs $300-400 and performs adequately for most Nepal treks.

Columbia (American):

• Known for: Accessible outdoor gear, wide availability, entry-level friendly
• Best items: Convertible pants, basic rain jackets, fleece
• Price range: Low-mid ($40-150)
• Who it's for: Casual trekkers, those wanting recognized brand at accessible price
• Available in Nepal: Common in knockoff form

Local Nepali Brands (Best Value in Nepal)

Sherpa Adventure Gear:

• Known for: Nepal's premier local brand, quality designed for Himalayas, fair prices
• Best items: Down jackets, fleece, trekking pants, sleeping bags
• Price range: Low-mid ($30-120)
• Who it's for: All trekkers—excellent value for quality
• Available in Nepal: Widely available in Kathmandu/Pokhara, flagship store in Thamel
• Trekker feedback: "Surprisingly good quality. My Sherpa Adventure down jacket performed as well as my friend's North Face on ABC and cost 1/3 the price."

Sonam Gear:

• Known for: Quality technical gear, popular with local guides, good value
• Best items: Down jackets, sleeping bags, packs
• Price range: Low-mid ($40-100)
• Who it's for: Trekkers wanting tested local quality
• Available in Nepal: Kathmandu shops, also rental operation

Raeko:

• Known for: Nepali brand, decades of Himalayan supply, reliable
• Best items: Basic trekking clothing, accessories
• Price range: Low ($20-80)
• Who it's for: Budget trekkers, those wanting to support local
• Available in Nepal: Thamel shops

Nirvana:

• Known for: Local brand, basic gear
• Best items: Accessories, basic clothing
• Price range: Low ($15-60)
• Available in Nepal: Common in local shops

Lukla Outdoors:

• Known for: Crafted in Nepal, tested on trails
• Best items: Packs, duffels, trekking accessories
• Price range: Low-mid ($25-90)
• Who it's for: Support local craftsmanship
• Available in Nepal: Kathmandu, some Namche shops

The Knockoff Reality

Thamel is full of counterfeit branded gear. "North Face," "Patagonia," "Arc'teryx," "Columbia"—most are fakes, ranging from decent copies to obvious frauds.

Quality spectrum of knockoffs:

• Decent knockoffs (30%): Surprisingly functional. Will get you through one trek. Often sold at established shops. $40-80.
• Mediocre knockoffs (50%): Work adequately in good conditions but fail when stressed (zippers break, seams leak, down leaks out). $20-40.
• Terrible knockoffs (20%): Fall apart quickly, don't perform as advertised, waste of money. $10-25.

How to identify better knockoffs:

• Buy from established shops (they curate better fakes)
• Inspect stitching carefully (even, tight stitches)
• Test all zippers multiple times (cheap zippers fail)
• Check brand labels for spelling errors (obvious fakes often misspell brand names)
• Compare to photos of genuine items online (proportions, pocket placement, logos)

The ethical question: Buying knockoffs supports counterfeit industry, undercuts genuine brands' R&D investment, and often involves labor exploitation. Many trekkers rationalize it as "these brands are expensive and inaccessible" or "it's part of Nepal culture." This is a personal decision, but consider buying local Nepali brands instead—similar price, better ethics, often better quality.

When knockoffs might make sense:

• You need emergency replacement (your jacket tore, you're in Namche)
• Very limited budget and can't afford genuine or local brands
• You know you won't trek again (though rental is better option here)

When to avoid knockoffs:

• Critical safety items (rain jacket for monsoon trekking, sleeping bag for winter)
• Items where quality matters (boots, technical clothing)
• When local brand alternative exists at similar price

Sample Outfits: What Real Trekkers Wore

Let's look at specific clothing lists from trekkers who completed popular routes, with notes on what worked and what they'd change.

Sample 1: EBC Trek, October 2025 - Mid-Range Budget

Trekker profile: Female, first major trek, moderate budget, hired porter

Upper body:

• 2x Icebreaker 200 Merino long-sleeve base layer ($180 total)
• 1x Patagonia Better Sweater fleece ($139)
• 1x Patagonia Down Sweater 800-fill ($279)
• 1x Marmot PreCip rain jacket ($100)
• 2x short-sleeve synthetic t-shirts for lower elevation ($30 total)

Lower body:

• 1x Icebreaker merino base layer bottoms ($85)
• 2x Outdoor Research Ferrosi pants ($178 total)
• 1x Marmot PreCip rain pants ($75)

Footwear:

• Salomon Quest 4 GTX boots ($230)
• 4x Darn Tough merino trekking socks ($110 total)
• Crocs for tea house wear ($30)

Accessories:

• Outdoor Research sun hat ($30)
• Smartwool beanie ($28)
• Buff neck gaiter ($20)
• Smartwool liner gloves ($25) + insulated gloves ($40)
• Julbo sunglasses ($120)

Sleeping:

• Rented -15°C sleeping bag in Kathmandu ($28 for 14 days)

Total cost: ~$1,727 (excluding sleeping bag purchase)

What worked: "The merino base layers were worth every penny—I wore each for 3-4 days without needing to wash and no odor. Down Sweater was perfect for evenings. Ferrosi pants were the MVP—so comfortable I wanted to wear them at home afterward."

What she'd change: "I overpacked t-shirts—only wore them below Namche. Could have managed with one. My rain jacket was sufficient but pit zips would have been nice. Wish I'd brought warmer gloves sooner—I bought heavyweight gloves in Namche because my insulated gloves weren't warm enough above 4,500m."

Sample 2: ABC Trek, April 2025 - Budget Conscious

Trekker profile: Male, experienced hiker (new to Nepal), tight budget, carried own pack

Upper body:

• 2x Decathlon Forclaz merino base layer ($70 total)
• 1x Decathlon fleece ($25)
• 1x Sherpa Adventure Gear down jacket (bought in Kathmandu, $75)
• 1x The North Face Venture 2 rain jacket ($99)
• 1x synthetic t-shirt ($15)

Lower body:

• 1x Decathlon merino base layer bottoms ($35)
• 2x Decathlon Forclaz Trek 100 pants ($50 total)
• 1x cheap rain pants from Kathmandu ($18)

Footwear:

• Merrell Moab 2 GTX boots ($145)
• 3x Kirkland merino socks ($45 total)
• Old running shoes for tea house ($0 - already owned)

Accessories:

• Generic sun hat from Kathmandu ($8)
• Fleece beanie from home ($12)
• Buff from Kathmandu ($10)
• Cheap fleece gloves ($8) + borrowed insulated gloves
• Amazon sunglasses ($25)

Sleeping:

• Rented sleeping bag in Kathmandu ($22 for 11 days)

Total cost: ~$652 (excluding sleeping bag purchase, using some already-owned items)

What worked: "The Decathlon merino base layers performed way better than expected for $35 each. Sherpa Adventure down jacket was warm and well-made—no regrets buying local brand. My Merrell boots were comfortable the entire trek. Spending money on good boots and base layers, then budget on everything else, was the right strategy."

What he'd change: "Rain pants were garbage—leaked in one rain shower. Should have spent $50 for proper ones. Cheap sun hat fell apart on day 8—had to buy replacement in Chomrong. Gloves were adequate but not luxurious. Overall, I'd spend maybe $50-75 more for better rain pants and hat, but I proved you can do ABC well under $700 in gear costs."

Sample 3: EBC Trek, November 2025 - Premium Comfort

Trekker profile: Female, experienced trekker, values comfort, porter carried main bag

Upper body:

• 2x Icebreaker 260 heavyweight merino ($220 total)
• 1x Arc'teryx Kyanite fleece ($179)
• 1x Arc'teryx Cerium LT 850-fill down jacket ($379)
• 1x Patagonia Torrentshell 3L jacket ($179)
• 1x lightweight synthetic shirt ($45)

Lower body:

• 2x Icebreaker 260 merino base layer bottoms ($200 total)
• 2x Arc'teryx Gamma LT softshell pants ($378 total)
• 1x Outdoor Research Helium rain pants ($129)
• 1x insulated pants from Kathmandu rental ($14 for 14 days)

Footwear:

• La Sportiva Nepal Cube GTX boots ($350)
• 5x Darn Tough mountaineering socks ($140 total)
• Teva sandals for tea houses ($55)

Accessories:

• Outdoor Research Sun Runner cap ($30)
• Arc'teryx merino beanie ($45)
• Buff ($25)
• OR liner gloves ($25) + Black Diamond Mercury mitts ($60)
• Julbo Explorer 2.0 sunglasses ($135)
• Black Diamond trekking poles (bought in Kathmandu, $65)

Sleeping:

• Owned Marmot -20°C sleeping bag ($320 - already owned from previous trips)

Total cost: ~$2,628 (excluding sleeping bag as already owned)

What worked: "Everything. Worth mentioning that when you're spending 12-14 days doing a challenging trek, comfort matters. My Arc'teryx Cerium jacket was worth the money—packable, warm, lasted through some truly cold evenings at Gorak Shep. The softshell pants were so comfortable I barely noticed I was wearing them. November EBC is cold—the heavyweight merino and quality down jacket were essential, not luxury."

What she'd change: "Honestly? Nothing. I use all this gear for multiple trips per year, so the cost-per-use is reasonable. Maybe I didn't need two pairs of softshell pants, but I liked having a backup. Some people think I overspend on gear, but I trek 3-4 times per year, so for me it's worthwhile investment."

Sample 4: Manaslu Circuit, October 2025 - Ultralight Approach

Trekker profile: Male, ultralight enthusiast, experienced trekker, carried own pack (8.5kg total)

Upper body:

• 1x Patagonia Capilene Air long-sleeve ($79)
• 1x Patagonia Capilene lightweight short-sleeve ($59)
• 1x Patagonia Micro Puff (synthetic, 200g) ($229)
• 1x Montbell Versalite rain jacket (85g) ($159)
• No dedicated fleece (layered Capilene + Micro Puff instead)

Lower body:

• 1x Patagonia Capilene bottoms ($59)
• 1x Prana Stretch Zion pants ($89)
• 1x Montbell Versalite rain pants (90g) ($89)

Footwear:

• Altra Lone Peak trail runners ($140)
• 3x Darn Tough light socks ($75 total)
• Foam sandals (100g) for tea house ($12)

Accessories:

• Buff (doubles as hat/neck warmer/beanie) ($25)
• Lightweight fleece gloves ($15)
• Knockoff sunglasses from Kathmandu ($8)

Sleeping:

• Montbell Down Hugger 800 #3 sleeping bag, 15°F rated ($350 - already owned)
• Rented additional sleeping bag liner in Kathmandu for Larkya La crossing ($15 for 18 days)

Total cost: ~$1,053 (excluding sleeping bag as already owned)

What worked: "Keeping base weight low made the trek more enjoyable. No porter means I controlled my pack weight directly. Trail runners worked perfectly—I've done 5,000km in trail runners on technical terrain, I trust my ankles. Micro Puff was adequate insulation; I layered everything for Larkya La pass (5,106m) crossing and was fine. Ultralight approach requires experience to know what you can skip, but it works."

What he'd change: "In hindsight, I should have brought slightly warmer gloves. My hands got cold on the pass crossing even though I layered my light gloves with spare socks (yes, seriously). I'd also bring a proper beanie—using a Buff as beanie works but a real beanie is warmer. My cheap Kathmandu sunglasses broke on day 12—I taped them together with medical tape. Should have brought my good sunglasses from home."

Sample 5: Poon Hill Trek, March 2025 - First-Timer, Mixed Sources

Trekker profile: Female, first trek, borrowed/rented/bought mix, very budget-conscious

Upper body:

• 1x borrowed merino base layer from friend
• 1x Uniqlo Heattech shirt ($18)
• 1x old fleece from home (already owned)
• 1x rented down jacket in Pokhara ($10 for 5 days)
• 1x borrowed rain jacket from friend

Lower body:

• 1x thermal leggings from home ($15 - already owned)
• 1x old yoga leggings worn as trekking pants (already owned)
• 1x loose cotton pants worn over leggings for modesty ($12 bought in Pokhara)

Footwear:

• Borrowed hiking boots from friend (broke them in with 2 practice hikes)
• 3x Target athletic socks ($15 total)
• Old flip-flops for tea house (already owned)

Accessories:

• Baseball cap from home (already owned)
• Borrowed warm hat
• $5 gloves from Pokhara
• $8 sunglasses from Pokhara

Sleeping:

• Tea house blankets (no sleeping bag for lower-altitude Poon Hill)

Total cost: ~$45 (new purchases only, everything else borrowed/owned)

What worked: "For a short, lower-altitude trek like Poon Hill, you really can do it on a shoestring budget. Borrowing from friends who trek saved me hundreds. The rented down jacket was adequate for chilly evenings. March is warm at those elevations (max 3,210m), so I didn't need technical gear."

What she'd change: "My athletic socks gave me blisters—should have invested in proper wool trekking socks ($30 would have prevented pain and Compeed costs). The yoga leggings as trekking pants worked okay but I felt self-conscious about modesty and they don't have pockets. For $40 I could have bought proper trekking pants. Also, using cotton pants over leggings was a mistake—cotton soaked up rain and never dried. If I trek again (and I want to!), I'll invest in proper trekking pants and socks. Everything else can stay budget/borrowed."

Cultural Modesty: What to Wear Respectfully

Nepal is a conservative country, particularly outside tourist areas like Kathmandu and Pokhara. Understanding and respecting cultural clothing norms shows consideration for local communities and improves your interactions.

General Modesty Guidelines

The basics:

• Shoulders covered: Tank tops and sleeveless shirts are generally frowned upon, especially for women. Long sleeves or short sleeves are appropriate; going sleeveless is considered immodest.
• Knees covered: Shorts should reach to or below the knee. Very short shorts (above mid-thigh) are considered inappropriate for both men and women.
• Loose fit preferred: Tight, form-fitting clothing that emphasizes body shape can attract unwanted attention. Looser-fitting clothes are more culturally appropriate.
• Avoid see-through or revealing clothing: This seems obvious but some trekkers wear light-colored clothing that becomes see-through when wet with sweat.

What This Means for Trekking Clothing

For women:

• Upper body: Long-sleeve or short-sleeve base layers and t-shirts are fine. Tank tops should be avoided while trekking (okay for inside your sleeping bag or private hotel room). If it's very hot at lower elevations, a short-sleeve shirt is much more appropriate than a tank top or sports bra alone.
• Lower body: Full-length trekking pants are ideal. Capri pants (below knee) are acceptable. Short shorts are inappropriate. Leggings alone can be seen as too revealing (they show body shape); if wearing leggings, consider pairing with a longer tunic-style top or shorts over them, or simply wear trekking pants instead.
• Sports bras: Necessary for support under your layers, but shouldn't be worn alone without a shirt over top (even when you're hot and tired).

For men:

• Upper body: T-shirts (short or long sleeve) are standard. Going shirtless, even when hot or at swimming spots, is inappropriate in villages and on trails. Save shirtless lounging for private hotel rooms.
• Lower body: Long trekking pants or knee-length shorts are both acceptable. Very short shorts (running shorts) should be avoided.

When Modesty Matters Most

High-modesty situations:

• Temples, monasteries, and religious sites: Always cover shoulders and knees. Remove hats. Sometimes shoes must be removed (you'll see piles of shoes outside—follow local practice).
• Villages and tea houses: Standard modest trekking attire is expected. Don't lounge around in just underwear or very revealing clothing.
• Interacting with locals, especially elders: Modest clothing shows respect.

More relaxed situations:

• On the trail between villages: Still be respectful, but you're less likely to offend if you briefly remove your shirt to deal with an injury or cool down, as long as you're not near people.
• Inside your tea house room or tent: Wear whatever is comfortable for sleeping.
• Tourist areas like Thamel, Pokhara Lakeside: Standards are more relaxed, but still avoid extremely revealing clothing.

The Practical Reality

Will you see other trekkers violating these norms? Yes. Plenty of trekkers wear short shorts, tank tops, and tight leggings. Nepal's tourism industry has adapted to Western tourists who may not know or follow local norms.

Will you be arrested or yelled at for wearing shorts or a tank top? No. These are cultural guidelines, not legal requirements. Nobody will confront you directly (Nepalis value politeness and hospitality over confrontation).

But should you still follow modesty norms? Yes, for several reasons:

1. Respect: You're a guest in their country and culture.
2. Better interactions: Locals respond more warmly to respectfully dressed tourists.
3. Reduce unwanted attention: Modest clothing reduces the likelihood of uncomfortable attention or assumptions, especially for women.
4. Comfort: Covered shoulders and longer pants actually protect you from sun, insects, and scratches from vegetation.

For LGBTQ+ Trekkers

Nepal is relatively progressive for South Asia regarding LGBTQ+ rights (homosexuality is legal, discrimination is prohibited by law). However, rural areas remain conservative. Public displays of affection (for any couple, gay or straight) are uncommon and can attract attention. Dress modestly and behave discreetly on trails. In Kathmandu and Pokhara, LGBTQ+ travelers report feeling comfortable. On treks, you're unlikely to face direct hostility, but discretion is advisable.

Women-Specific Clothing Considerations

Let's address practical clothing concerns specific to women trekkers.

Sports Bra Layering System

The challenge: You need support while trekking, but bras get sweaty, washing opportunities are limited, and comfort is critical over long days.

The system that works:

Bring 2-3 sports bras:

• Choose moisture-wicking fabric (not cotton)
• Medium to high-impact support depending on your needs
• Racerback or cross-back styles work well under base layers (fewer shoulder strap issues)
• Consider one high-impact for tough climbing days, one medium-impact for easier days

Recommended brands:

• Premium: Patagonia Switchback Sports Bra ($59), Icebreaker merino bras ($60-70), lululemon Invigorate bra ($58)
• Mid-range: Champion C9 sports bras ($25-35), Moving Comfort/Brooks ($40-60)
• Budget: Old Navy active sports bras ($15-20)

Layering approach:

• Sports bra → lightweight base layer (long or short sleeve) → mid-layers as needed
• The base layer should cover the sports bra completely (see modesty section above)
• For very cold mornings/evenings, some women wear a sports bra → lightweight base layer → midweight base layer or thin fleece → down jacket

Washing strategy:

• Hand-wash sports bras when possible (most tea houses have sink access in rooms)
• Wring out excess water in a towel (roll the sports bra in a towel and press—removes more water than hand-wringing alone)
• Hang to dry inside your room (often overnight is enough for synthetic bras; merino takes longer)
• Rotate between 2-3 bras so you always have a dry one

Avoid underwire bras: They're uncomfortable under pack straps and base layers. Stick with wireless sports bras.

Period Management Clothing Considerations

Reality check: Many women trek while menstruating. It's manageable with proper preparation.

Clothing considerations:

Underwear:

• Bring 4-5 pairs of quick-dry, moisture-wicking underwear (more than usual to account for period)
• Period underwear option: Brands like Thinx, Modibodi can be used alone or as backup to tampons/menstrual cups. They're reusable (wash and dry overnight), reducing waste.
• Dark colors: Practical for period days. Black or dark blue hides stains if accidents occur.

Pants strategy:

• Wear dark-colored trekking pants during period (navy, black, dark gray) for peace of mind
• Consider having designated "period pants" if you're concerned about staining
• Bring extra base layer bottoms if you're worried about overnight leaks

Products:

• Menstrual cup: Many women prefer cups for trekking (Diva Cup, Lunette, etc.). Less waste, can be worn up to 12 hours, emptied and cleaned in tea house bathroom. Bring hand sanitizer or wet wipes for cleaning hands, bring small water bottle for rinsing cup.
• Tampons: Work fine but create waste (bring Ziploc bags to pack out used products—don't leave in tea house bins or bury on trail). Tea houses don't always have great waste systems.
• Pads: Functional but less comfortable for active trekking (can shift around, feel bulky). Same waste considerations as tampons.
• Period underwear: Increasingly popular for trekking. Can be rinsed out and dried overnight.

Privacy for changing:

• Tea house rooms usually provide adequate privacy (private rooms for couples/solo female travelers, or gender-separated dormitories)
• Bring a small stuff sack or dry bag for discreet storage of period supplies
• Most tea house bathrooms have sinks in-room or nearby for washing hands, rinsing cups, etc.

Disposal:

• Pack out all used tampons/pads in sealed Ziploc bags. Don't bury (animals dig them up), don't burn (many are synthetic and don't burn completely), don't leave in tea house trash (limited waste management in mountains).
• Dispose properly when you return to Kathmandu/Pokhara

Can you delay your period for the trek? Some women use hormonal birth control to skip their period during the trek. This is a personal medical decision—consult your doctor if considering this.

Will altitude affect your period? Some women report changes (heavier, lighter, irregular, or skipped periods) at altitude. This is individual and unpredictable.

Fit Considerations for Women's Clothing

The challenge: Many trekking brands are designed with male body proportions in mind, even their "women's" lines.

What to look for:

Upper body:

• Shorter torso lengths: Women's-specific base layers and fleece should be cut for shorter torsos (men's versions are too long and bunch up awkwardly)
• Shaped fit: Women's versions should have shaping through waist and hips, not just "men's cut in smaller sizes"
• Sleeve length: Women typically need shorter sleeves in comparable sizes

Lower body:

• Hip accommodation: Women's trekking pants should be cut with wider hips relative to waist. Men's pants pulled to fit hips gap at the waist; men's pants sized to fit waist are too tight on hips.
• Rise: Women typically need a higher rise (distance from crotch to waistband) for comfort. Low-rise trekking pants are uncomfortable on steep climbs.
• Inseam length: Women's-specific pants come in shorter inseams by default (often 28"-32" vs men's 30"-36")

Footwear:

• Women's boots: Usually built on narrower lasts (foot shapes), have narrower heels, higher arches. If you have wide feet or low arches, you might actually fit better in men's boots sized down.
• Size conversion: Women's boots are typically 1.5-2 sizes smaller than men's (so women's 8 = men's 6.5)

Where women's-specific gear matters most:

1. Base layers (fit and comfort critical)
2. Boots (fit is everything)
3. Pack (women's-specific packs have shorter torso lengths, narrower shoulder straps, shaped hip belts)
4. Sleeping bags (women's bags are shorter, wider at hips, narrower at shoulders, have extra insulation in foot box—women's feet get colder)

Where it matters less:

• Rain jackets (often unisex cuts work fine)
• Down jackets (layering piece, doesn't need precise fit)
• Gloves, hats, socks (minimal gender difference)

Pregnancy and Trekking

Not recommended. High altitude exposes the fetus to lower oxygen levels, and the medical consensus is to avoid high-altitude trekking during pregnancy, especially above 3,000m. If you're pregnant or might be pregnant, consult your doctor before booking a trek.

Comprehensive FAQ: 30+ Questions Answered

Summary: Your Complete Packing Checklist

Here's a comprehensive checklist summarizing everything covered in this guide:

Upper Body

• [ ] 2-3 base layer tops (long-sleeve, merino or synthetic, NO COTTON)
• [ ] 1-2 short-sleeve t-shirts (synthetic or merino for lower altitudes)
• [ ] 1 midweight fleece jacket (full-zip preferred)
• [ ] 1 down jacket (600-800 fill power, hooded recommended)
• [ ] 1 waterproof rain jacket (hardshell, with pit zips if possible)

Lower Body

• [ ] 1-2 base layer bottoms (thermal leggings, merino or synthetic)
• [ ] 1-2 trekking pants (quick-dry synthetic or softshell, NO JEANS)
• [ ] 1 rain pants (waterproof, full-zip sides ideal)
• [ ] Optional: insulated pants for winter or very high altitude

Footwear

• [ ] 1 pair trekking boots (waterproof, ankle support, BROKEN IN) or trail runners (if experienced)
• [ ] 3-4 pairs trekking socks (merino or synthetic, NO COTTON)
• [ ] Optional: sock liners (for blister-prone trekkers)
• [ ] 1 pair camp shoes/sandals (lightweight, for tea house wear)

Underwear & Base Undergarments

• [ ] 3-4 pairs underwear (moisture-wicking, NO COTTON)
• [ ] 2-3 sports bras (women—moisture-wicking, good support)

Accessories

• [ ] 1 sun hat (wide brim, chin strap helpful)
• [ ] 1 warm beanie (wool or synthetic, covers ears)
• [ ] 1 pair light gloves (fleece or light insulation)
• [ ] 1 pair warm gloves or mittens (insulated for high altitude)
• [ ] 1 neck gaiter/buff (versatile, lightweight)
• [ ] 1 pair sunglasses (100% UV protection, category 3-4 lenses)
• [ ] Optional: backup sunglasses
• [ ] Optional: balaclava or face mask (for very cold/windy conditions)

Sleeping (if not provided by teahouse/camping)

• [ ] Sleeping bag (-10°C to -20°C rating depending on season/route) - can rent in Kathmandu
• [ ] Optional: sleeping bag liner (adds warmth, improves hygiene with rental bags)

Optional Items

• [ ] Trekking poles (reduce knee stress on descents) - can buy/rent in Kathmandu
• [ ] Gaiters (for monsoon, snow, or off-trail)
• [ ] Insulated down booties (for very cold evening wear in tea houses)
• [ ] Swimsuit (only if trek passes hot springs)

What NOT to Pack

• ✗ Anything cotton (t-shirts, jeans, cotton socks, cotton underwear)
• ✗ Heavy items "just in case"
• ✗ Multiple outfit options (this isn't a fashion show)
• ✗ Brand new boots not broken in
• ✗ Excessive toiletries (minimize!)

Related Resources

Final Thoughts: Invest in the Right Places

After reading 12,000+ words about what to wear trekking in Nepal, the advice distills to a few key principles:

1. The three-layer system works. Base layer (moisture management) + mid layer (insulation) + outer layer (protection). Everything else is details.

2. Fabric matters more than brand. Merino or synthetic: good. Cotton: bad. That's 80% of the battle. A no-name synthetic base layer from Decathlon works better than a designer cotton t-shirt.

3. Boots and socks are worth the investment. Your feet carry you 6-8 hours daily for two weeks. Blisters and foot pain ruin treks. Buy quality boots that fit properly, break them in, pair with good socks. Don't cheap out here.

4. Down jackets can be rented. If budget is tight, rent the $1.75/day down jacket and $2/day sleeping bag in Kathmandu. Use your budget for boots and base layers instead.

5. Local Nepali brands offer remarkable value. Sherpa Adventure Gear, Sonam Gear—these are tested in Himalayan conditions, cost 50-70% less than Western brands, and support local economy. Don't overlook them.

6. You need less than you think. 2-3 base layer tops, 1-2 base layer bottoms, 1 fleece, 1 down jacket, 1-2 trekking pants. That's the entire wardrobe for two weeks. Bring multiples of the same thing, not different outfits.

7. Cultural modesty and practical trekking clothing align. Covered shoulders, long pants, loose fit—these work for both respect and function (sun protection, warmth, comfort).

8. Everyone's budget is different, and that's okay. You can trek with $650 of budget gear or $2,600 of premium gear. Both approaches work. Spend money where it matters to you (comfort, durability, ethics, performance) and save where it doesn't.

Most importantly: what you wear matters, but not as much as showing up. Thousands of trekkers complete EBC, ABC, and other Nepal treks every year in suboptimal gear. The mountains don't care if you're wearing Arc'teryx or knockoff North Face. Your determination, preparation, and attitude matter far more than brand names.

Get the basics right (proper layering system, no cotton, good boots), rent or buy whatever fills the gaps, and go trek. The Himalayas are waiting.

Sources

This comprehensive guide was compiled from extensive research and real trekker experiences:

• Nepal Trekking 101: How to Dress for a High-Altitude Trek
• What to Wear Trekking in Nepal: Comprehensive Guide
• Nepal Trek Packing List and Equipment Guide
• Ultimate Guide to Layering for Trekking in Nepal
• Everest Base Camp Trek Packing List
• Annapurna Base Camp Packing List
• Rental Trekking Gear in Nepal - Kathmandu and Pokhara
• Rent Trekking Gears in Kathmandu and Pokhara 2025
• Merino Wool vs Synthetic Base Layers Comparison
• Base Layer Reality: Merino Wool vs Synthetic
• Trekking Boots vs Trail Runners Debate - Nepal Forum
• Best Hiking Boots for Trekking in Nepal
• Down Jacket Requirements for Nepal Trekking
• Best Down Jacket for Everest Base Camp Trek
• What to Wear in Nepal as a Foreigner - Modesty Guide
• What to Wear in Nepal for Women
• Top Trekking Gear Brands in Nepal
• Trekking Gear Brands and Shops in Nepal
• Project Himalaya: Nepal Trek Gear Discussion