YourGuideto

EnjoyingYour

MOUNTAIN

EXPERIENCE
GIO Trekking Manual

01 www.gio.in

www.gio.in

ESTD 1999

About GIO Adventures

GIO

Adventures is one of the fastest growing Outdoor Recreation & Adventure companies in India and also runs a
network of Lodges & Deluxe Camps in the Himalayas. Established
in 1999, the organization has a team of 100 highly experienced &
motivated professionals across all spheres.
Over 50,000 people have been through the GIO experience over
the years from schools kids to corporate groups to adventure seekers and mountain lovers. With nature friendly practices and community development integrated into its operations, GIO also aims
to be become a model outdoor company of the future. With full service capabilities, negligible outsourcing, very high safety standard,
& an enviable team of outdoor specialists, GIO has established itself as a trusted, high quality adventure travel company and enjoys
enormous good will among its customers. n

01 www.gio.in

ESTD 1999

Thank You!

e are delighted you chose to trek with us.

We promise to leave no stone unturned to
make this a memorable experience for you.
This manual is for you to prepare for your trek ahead.
This manual has been written by people who enjoy
being in the mountains and care about the preservation of its fragile environment. They would like the
people who live in them to enjoy a proper quality of
life. They are also concerned with the things one
should do to stay healthy and well at high altitude.
Please treat the contents of this booklet as a guideline
based on current knowledge. Anyone travelling beyond the lower foothills of the Himalaya is advised to
consult with their doctor before going, to avoid the unpleasantness of getting ill at higher altitudes.
Please note, this manual is a selection of information basis our experience that we are suggesting
and it is in not the best or the only way to train.
We do not enforce it on you. You are free to consult other material for preparaion.

02 www.gio.in

ESTD 1999

YourGuideto
EnjoyingYour

MOUNTAIN

EXPERIENCE
GIO Trekking Manual

Contents
How to Prepare for a Trek
Physical Training Page 04

Gearing Up: Getting the Right Gear Page 12

GIO's List of Essentials Page 16
Renting Equipment Page 18

The GIO Way of Trekking

What To Expect When Trekking With GIO Adventures Page 19

Staying Healthy In The Mountains

A Guide to Acclimatization & Do's and Don'ts in High Altitude Page 28

Leave No Trace Policy

The Principles of Travelling in the Mountains Page 35

Responsible Travel
Travellling with GIOAdventures Page 39

03 www.gio.in

ESTD 1999

How to Prepare for a Trek

Physical Conditioning

here are few things more serene than an outdoor trek. Consider the dappled sunlight that shines through the tree canopy
during the spring and the showy leaves of autumn -- and the
intense burning sensation in your muscles after a long walk over
hilly terrain. Trekking is one of the richest and most rewarding exercises that we undertake, both mentally and physically. However,
there's a difference between good exercise and deep fatigue.
There are two reasons to prepare for trekking. Either you are just
starting back into trekking and need to get going or you are training
for a big backpacking trek. Both needs have similar preparatory
guidelines, with the backpacking event needing a bit more focus.
To combat discomfort on the trekking trail, it's a good idea to prepare by training ahead of time. The amount of training will depend
on the length and type of trek you're planning. That said, there are
some good basic techniques that apply to any type of trek training,

04 www.gio.in

ESTD 1999

which focus on the heart, the thighs and calves, the back and your
shoulders. With these exercises, you'll go from a citified schlub to
a trekking superstar in just a few weeks. At the very least, you won't
die of exhaustion on the trail.
The best exercise to prepare for a trek is good, old fashioned
walking. Walking provides both a cardiovascular workout and
strengthens the same muscles you'll
use on your trek. Begin by walking 30
to 45 minutes three days a week to
train for a five mile (eight kilometer)
trek. On a fourth day, take a longer
walk and increase your distance each
week until you're walking about twothirds of the length of your trek
[source: Spilner and Robertson].
You can increase the intensity of your
workout by walking over hilly terrain
as you train. A walk along a flat stretch
will help your heart, but it won't work out the muscles you'll use on
the trail. While natural hills are preferable, people training for a trek
in flat areas can train on stairs or an aerobic step machine. If you
plan on taking along a backpack, carry it with you on your walk
workouts. Start with a little weight at first, then add to your pack
each week until you've reached the weight it will be on the trail
[source: Logue]. You should feel your walking workout; your target
heart rate should be around 70 percent of your maximum heart rate,
which is 220 minus your age [source: Musnick].
Stretching and balance exercises are also beneficial to your
training regimen. Stretching will help train your muscles for the
long uphill and downhill climbing
ahead. A good simple stretching exercise is the figure-4 stretch. Sit on the
floor with your right leg extended in
front of you and the sole of your left
foot pressed against your inner right
thigh. Lean forward with your torso,
05 www.gio.in

ESTD 1999

bending at the waist. Hold for 30 seconds, then

switch legs. Repeat for three stretches per leg
[source: Spilner and Robertson].
The front leg lift: A simple balance exercise that
will help you keep your footing on the trail is the
front leg lift. Standing parallel to a wall (in case you
need to steady yourself with your hand against it),
lift the leg furthest from the wall and hold it above
the floor extended in front of you for five to 30 seconds. Change position and repeat with the other
leg [source: Mayo Clinic]. Try for three stretches
per leg.
Weight training, like lunges and squats, also
help develop endurance. Try eight to 12 repetitions
two or three days a week for three to four weeks
before your trek [source: Spilner and
Robertson]. You can also add dumbbells to the other routines and carry
them with you as you walk.
Ultimately, trail experts maintain that
the best way to train for a trek is to
take shorter treks before your
planned trip. These exercises and
training regimens can go a long way
toward preventing a perfectly pleasant
trek from becoming an exercise in pain and humiliation.
You really need to prepare three areas before you go out on a
serious trek:
Trekking muscles - all your leg muscles plus your core body support. Arms and upper body are not that important for trekking.
Cardiopulmonary - your lungs and heart need to be fit to supply
your body with adequate oxygen.
Gear - your feet need to be comfortable with your boots and your
hips and shoulders with your pack.
06 www.gio.in

ESTD 1999

Use these tips and guidelines to safely and effectively get into
the trekking life:
Ask Your Doctor: Before you start any physical activity, you
really should get a doctor's blessing. If you've been inactive
for awhile, your doctor may recommend other programs or
preventive measures.
Enjoy It: Trekking is recreation, its supposed to be fun. Take your
walks someplace clean and green that you can enjoy.
Take a Friend: If you're practicing trekking in high traffic areas
in which you feel safe, you can trek alone. But, for real treks
make sure you have at least one buddy along. It would be great
to have this friend do your same trekking schedule, but at least
be confident that s/he is capable of completing your planned trek.
Be a Turtle: start slow and build gradually. Here's a sample
schedule for someone in good health just starting to trek:
Day

Miles

Minutes

1/2

15

3/4

20

25

rest

45

40

rest

40

60

10

rest

11

60

12

60

In two weeks, taking it slowly, you

can be on a routine that provides
you with recommended amounts
of physical exercise using a
gradual increase in distance and
exertion.
07 www.gio.in

ESTD 1999

 Light is Right: Carry only water and a first aid kit. Don't weigh
yourself down when starting out and trekking in populated areas.
Add essentials like some money, mobile phone and maybe a a
small towel and a change of t-shirt if you feel
like it at the end of the trek and if you can find
a place to change. And be careful of the traffic
and stray animals! Wait until you are strong
before carrying your pack.
Stick To It: set aside the 30 or 45 minutes religiously for your trekking training and guard
it against all those things that creep into life.
Do it after dinner before your favorite TV
show. Do it in the morning before your shower. Do it after
the kids are in bed. Whatever - do it.
Fake It: On really bad days or for any other reason that you can't
get out, use a treadmill or stairmaster for exercise. I find these to
be awful boring, but if you have MTV or VH-1 in front of you, its
not too bad. Any aerobic activity will help your body get and stay
fit - I really love swimming and its a super
overall exercise, but getting to the pool is
a pain for me.
Bulk Up: Once you are comfortable
trekking three miles in an hour, you can
start thinking about what you need to
carry on an all-day trek. See Packing for
a Trek for some suggestions, but you can figure a 5 to 10 pound
pack of food, survival items, and clothes. That weight will really
vary depending on where and when you are planning to trek for your all-day treks.
Test Yourself: If you plan to go on an all-day trek
in a couple weeks, its time to test your body to see
if it is ready. On your first all-day trek, don't plan
to trek more than about 8 miles because you
haven't proven yourself yet. At least once before
the real trek, set aside enough time to actually trek
08 www.gio.in

ESTD 1999

your planned distance. On your easier training terrain, trek the 8

miles carrying your full pack. See how long it takes you and how
your feet, legs, and body feel. If you didn't feel ready to trek even
further, then you're probably not ready yet.
Self-Evaluation: Take an honest look at yourself. Before going
on that big trek, be honest with yourself:
- Physical Skills - Is your body ready for the trek you have
planned? Will you be able to trek through the worst weather
you might encounter?
- Outdoors Skills - Do you know enough to survive? You need
to be able to build a fire,use a compass, filter water, camp
overnight, stay dry, perform first aid, and basically take care
of yourself if things go bad.
- Mental Skills - Are you mentally and emotionally ready to
challenge yourself? How will you handle a twisted ankle, sore
knees, getting lost, slow pace, dirty hands, a swarm of insects, or any other thing that may pop up unexpectedly? You
need to be emotionally flexible and tolerant as well as confident in yourself.
Be a Trekking Dude: Wake up, pack up, and start trekking! Your
first real all-day trek will be great! You may be surprised at how
09 www.gio.in

ESTD 1999

rough the trail is, how thin the air is, and how steep the mountain
is, but take it slowly and you'll do fine. Even though you were
trekking about 3 miles per hour at home, don't expect to cover
more than 2 on the trail. Take your time and enjoy what's around
you - it shouldn't be a race.
Now that you are a healthy trekker, your body will be itching
for more challenge and variety. If a long distance trek is
planned in the coming months, consider these suggestions:
Bear the Burden: You'll need to increase your pack weight to
prepare for all you carry on your trek. Each day of practice, add
a couple pounds to your pack until you are at the weight you expect to carry. Don't just load your pack and start carrying full
weight or you'll risk blisters, sores, aches, and pains. A backpacking pack will weigh from 20 to
40 pounds.
Trek Every Day: If you are
preparing for a 5-day trek, then
go on practice treks 5 days in
a row before taking a rest day.
Daily treks more closely simulate what you'll have on your
trek and prepare your feet and
joints to the shorter recovery
time.
Climb Stairs: If you're in a flatland area and heading on a
mountain trek, you'll need to find pretend mountains to climb.
Trekking up and down flights of stairs doesn't fall into theenjoyable category, but it worked for Rocky.
Toughen Up: Your hips and shoulders will take abuse carrying
a pack for many days. At least 3 weeks before your trek, make
sure you carry the pack you'll be using for all your practice treks.
Toughen up your skin and muscles to prevent irritation on the
trail.
10 www.gio.in

ESTD 1999

 Take a Deep Breath: If you live at low altitude as the vast majority of people do, there's not a lot you can do to get ready for
the thin air of a mountain trek. Taking a deep breath and holding
it as long as you can will help develop your lung capacity. You
can do this any time when you're sitting around. Time yourself
and see if you are getting better at it. Other than that, just exercising will develop lung capacity.

11 www.gio.in

ESTD 1999

How to Prepare for a Trek

Gearing Up With the Right Stuff

ESSENTIAL ITEM #1: FOOTWEAR

Trekking boots provide support and comfort for
your feet and ankles on long trails and uneven terrain. But your boot only needs to be as technical as
the hikes you're taking them on, which means its
best to keep in mind a few questions before heading to the store:
Do I plan to go out in wet or cold conditions?
What type of hiking will I be doing?
What will the trail conditions be like while I'm hiking?
Do I have any ankle problems?
Here are some tips on what to look for in fit, style, material,
etc. And remember, fit is critical, so try on lots of styles! If it's
not comfortable in the store, it certainly won't be on the
trail.One of the most important pieces of hiking gear you'll buy
are your boots.
How to choose from the hundreds of varieties available?
Well, first of all, you'll need to decide exactly what you'll be using
them for. Do you only take day hikes in the 6 to 8 mile range? Do
12 www.gio.in

ESTD 1999

you strike out longer, but never take overnight trips? Do you hike
off-trail? Do you take overnight trips, and for how long?
These are the questions you need to ask yourself before you step
into a gear shop. It's also important to visit a gear retailer that has
experience in sizing feet, fitting boots and providing you with accurate information. The most important thing you can do when shopping for boots is try them on and wear them around for at least
10-15 minutes. When you're in the shop, walk around. Climb some
stairs, both up and down (some shops even have simulated trail
surfaces or ramps for this purpose).
As you try on the boots, take note: Does your heel move up and
down? Some movement is normal, but it should be minimal. On the
downhill, note if your toes are smashing into the front of the boots.
You'll want to ensure they're not too close for those downhill
stretches.
If you do a lot of day hikes on trail and an occasional weekend backpack trip, consider three midweight boots reviewed by Allison
Woods in June 2007 issue of Washington Trails magazine. These
hybrids are well-suited to both day hiking and short backpacking
trips.
Once you've bought your boots, one of the best things you can do
for your feet is to supplement them with a pair of good insoles. I
use Superfeet's high-volume green insoles. Other brands include
SOLE, Spenco and the widely available Dr. Scholls. Your feet will
thank you later.
ESSENTIAL ITEM #2: PROPER CLOTHING
Clothing: What to you need?
You don't need to buy a new wardrobe before
you hit the trail, but you'll need a few basics to
stay safe and comfortable. While you don't need
the most expensive gear, avoid cotton: it's a poor
insulator when wet, making you feel colder and
increasing your risk of hypothermia. Look for
synthetic or wool materials instead.
13 www.gio.in

ESTD 1999

Base layer: If youre hiking in mostly warm weather, this usually

means a synthetic t-shirt and shorts. In colder weather, this will include long thermal underwear.
Warm, insulating layer: Do you have a fleece jacket? How about
a comfy wool sweater? Both of these work great as a insulating
layer that provides warmth if it gets chilly.
Waterproof/ wind-proof layer: This includes both rain/wind jackets
and hiking or rain pants. The jacket will keep you warm and dry on
windy ridges and rainy days, and the pants will keep you warm and
protected from brush and mud.
Socks: Hiking-specific socks offer more cushioning and breathability than cotton tube socks and protect them from blisters (particularly important on long hikes).
ESSENTIAL ITEM #3: THE PACk
As with the first two items, your pack only needs to be as technical
as the trails youre hiking, so you dont need the multi-day backpack
quite yet. The basic bag needs to be big enough to carry your food,
water, extra clothes and Ten Essentials comfortably. If youre sticking to short, easy hikes,
a book bag-style backpack will probably do the
trick.
Once you move onto longer, more challenging
hikes, using a small daypack like the ones reviewed here and here will make hiking much
more comfortable, particularly if you have
back problems. The day Packs are usually about 20 Litres.
ESSENTIAL ITEM #4: THE BACk PACk
The Backpacks or Rucksacks carry all your other essentials (see
GIO's list of Essentials - at the end of this article). You have the option of having it carried by a mule/porter. These ruck sacks are typically 60-80 Litres though if you prefer they can be larger for treks
more than 5 days.

14 www.gio.in

ESTD 1999

HANDY ESSENTIALS
A list of useful items you may need
1. A pair of light walking shoes or floaters to wear around the campsite or on trails that are more generous.
2. A scarf can come really very handy and makes you look good
too!
3. Energy bars, trail mix or anything that you may want to munch
on the trail.
4. Extra Layers and Rain Gear
5. A small note-pad and pen (unless you like writing on your phone
or tab and have extra batteries)
6. Multi-tool or knife
7. First aid kit (your personal meds - the team will be carrying basic
first aid kit)
8. Extra batteries for camera, flashlight or headlamp
9. Sun screen and sunglasses
Please Note: List of Essentials in page 16.
Whats good to have:
Insect repellent, whistle, watch, emergency blanket, mirror (for signaling), duct tape (great for repairing anything), gloves, extra socks.
What you may want:
Trekking poles, particularly if you have joint problems, camera and
binoculars for recording memories and viewing wildlife and waterproof cases for carrying them.
What you can skip (for now)
Until you start backpacking or taking on technical hikes, you can
skip fancy GPS systems, locator beacons, high-end technical gear,
tents, sleeping bags or pre-packaged backpacking meals.

15 www.gio.in

ESTD 1999

GIO's LIst Of EssEntIaLs

Mountain/adventure travel requires one to be adequately equipped

with the right kind of personal gear. Since one is travelling in the
wilderness there will be hardly any opportunity to buy anything once
you hit the trail so we urge you to carefully pack everything into your
bags. Also please keep in mind you can rent out or purchase equipment from our Gear Store, if required.
1. Shirts / T-shirts 2/3
2. Jeans / Trekking Pants - 2
3. Windproof jacket of decent quality (no flimsy wind cheaters
please!) preferably with a hood
4. Warm and thick Fleece / Full-sleeve Woollen sweater
5. Thermal inner wear (upper & lower)
6. Woollen cap
7. Woollen gloves
8. Woollen socks & regular socks (3-4 pairs)
9. Scarf/muffler (optional)
16 www.gio.in

ESTD 1999

10. Comfortable Trekking/Hiking shoes (shoes with a thick sole are

recommended)
11. Lightweight floaters/sandals/slippers
12. Raincoat / Poncho
13. Small light weight towel
14. Water bottle (sturdy ones, no empty Bisleri bottles!!)
15. Cap / Hat to keep the strong sun away from your face
16. Sun glasses
17. Walking stick / Trekking pole
18. Sunscreen Lotion
19. Lip Balm
20. Torch / Flashlight (with extra batteries)
21. Medicines, if requiring any specific medication
22. Personal toiletries
23. Books, if you like reading
24. Day pack/small bag which you will carry on your back every
day and keep your essentials in it
25. Camera if you like (with fully charged battery and spare ones)
Loads Of Enthusiasm!! And A Pledge To Leave No Trace
Carry your stuff in a duffel bag, soft shoulder bag or a rucksack. Avoid suitcases, trolleys or any other hard luggage. As you
will be walking long distances carrying a rucksack, avoid bringing
unnecessary items on the trek. Please avoid carrying expensive
watches, jewellery and electronic items on the trek.

17 www.gio.in

ESTD 1999

REntInG EquIpmEnt
You can save on buying expensive trekking equipment for the trek
by hiring the same from our gear store. High quality equipment is
provided at reasonable rental/sale and you are assured of clean
equipment that has been checked for its efficacy.
EQUIPMENT

Rent*

Windproof, Water resistant Warm Jacket (with hood)

250

Down Jacket (for additional warmth)

300

Lightweight & Warm Fleece Pullover

75

Warm Gloves

50

Trekking poles

60

Waterproof Trekking boots

300

Balaclava

50

Rucksack (60 ltrs)

150

Waterproof Gaiters

50

Warm High-Length Woollen Socks

50

Poncho/Raincoat
-

50

*Cost in INR per day (these rates are subject to change). The charges
are calculated for the total number of days of the trip and not just for
the trekking days.
*Taxes extra

18 www.gio.in

ESTD 1999

The GIO Way

of Trekking
What To Expect When
Trekking With GIO Adventures

19 www.gio.in

ESTD 1999

The GIO Way of Trekking

What To Expect When Trekking With GIO Adventures

e at GIO absolutely love the mountains and the rich culture that is preserved within them. We know you love them
too, else you wouldnt be reading this, right? We have
pledged to do our bit to take care of them and have as less impact
during our treks as possible. For this we have adopted the Leave
No Trace & Tread Light philosophy in all our trips. You are sure
to love our style of trekking where you dont compromise on anything and yet help nurture and preserve nature
All our treks have a wonderful feature where people wanting
to enhance their mountain skills get to know and practice various trekking, camping & rope skills. Our guides impart instructions during the trek and involve the participants in all aspects of
running the trek. Also there are special sessions on rope skills. This
is an optional feature in our trek and people not wanting to participate are free to enjoy the trek in a manner they want to.

20 www.gio.in

ESTD 1999

We run our treks only in small groups & always have 2 well
trained guides: We strongly believe that safety is paramount &
mountains are best enjoyed and preserved in small groups. Small
groups with 2 guides brings in more safety for participants and also
an opportunity to know/learn more about the terrain, sport & local
culture. Also you get the opportunity to be with yourself to enjoy the
calmness and serenity of the mountains, walk at your own pace, in
your own space, meet local people, get to know the trekking staff &
get their full attention and the opportunity to engage and build
friendships with fellow trekkers as well. All in all there is more
safety, more information & more flexibility which you are sure to appreciate
We have a bonfire policy where we build a fire only in designated
spots which have been used for years and never create a new spot
as it takes hundreds of years for such spots to recover. We will only
set up a bonfire in a new spot in case it is extremely cold and people
need warmth of a fire. Also we encourage people to build small
fires.
Also we request our participants to walk on the existing trails on
meadows and not create new ones.
21 www.gio.in

ESTD 1999

A Typical Day on the Trek:

We like to start early so our clients are normally up by about 5:45
am. You will be woken up with bed tea and get a bowl of hot water
to wash up. After a sumptuous breakfast you will set out on the
day's hike by about 6:30 or 7:00 a.m. normal day you will walk
leisurely for about 5-8 hours to reach the campsite. En route you
will have packed lunch.
You will be at the campsite around 1:00 - 3:00 p.m. this gives you
enough time to relax, take pictures, arrange your luggage and enjoy
cups of tea/coffee. You will get an evening snack which is followed
by dinner at about 6:30 p.m. clients normally spend some time together in the mess tent or outside chatting up before retiring for the
day at around 8:30 p.m.

Accommodation:
Option of staying single & on double sharing basis.
There is a choice of staying on single/double occupancy in hotels
and lodges and also while staying in tents during the trek. So for
people wanting more privacy there is the option of staying alone in
a tent & rooms
22 www.gio.in

ESTD 1999

High Quality Camping Equipment

We use the best quality
3/4 season expedition
tents (Mountain Hardwear,
Black Diamond Bibler tent
or similar) on treks going
beyond 4500 mts while for
the lower altitude treks we
use 3 season imported
tents. We carry a mess
tent which becomes a place for everyone to sit together and enjoy
a meal or have a conversation.
Camping stools, tables & lamps are also carried along. Clients are
provided with warm sleeping bags which are absolutely clean &
washed (something you never get easily). Also comfortable and
good quality trekking mattresses are provided. For preparing meals
there is a separate kitchen tent. Equal emphasis is given on campsites. We try to pitch camp at unique locations for the clients to have
a good time.
Good Quality Lodges/ Guest Houses at the Start/ Finish of
the Trek
Just because you are on a
trek which involves roughing it out a bit doesnt
mean you have to stay in
unhygienic hotels/ guest
houses. We are aware of
this and wherever a
lodge/guest house stay is
required we provide nice
and comfortable accommodation in mountain lodges/guest houses
on double/single basis. This ensures comfortable stay with a refreshing shower with sumptuous meals at start and the end of the
trek.
23 www.gio.in

ESTD 1999

Sanitation Facilities on the Trek

While on the trek during camping we set up toilet tents for the participants. For a group of around 8 12 participants we will have 2
toilet tents, one for the guys and one for the ladies. These are dry
pit toilets where we take portable toilet seats (see the attached picture). Please note there is no provision for taking a shower on the
treks. We do provide a bowl of hot water in the morning for washing
up and brushing of teeth
Meals
Our kitchen team travels with the clients and dishes out hot
and tasty meals. We normally provide an early breakfast after which
clients are handed out their packed lunch. Once at the campsite,
clients are given evening
snacks with unlimited
tea/coffee. This is followed
by a hot soup and dinner.
Our cuisine is a mix of
Indian, Chinese, and local.
All meals on trek are vegetarian. A typical day's
meal would look like:
Breakfast: 1. Porridge/oats/Poha/Upma 2. Toast with butter, peanut
butter, cheese & jam 3. Eggs
4. Tea/coffee/hot
chocolate
Tea/coffee/hot
chocolate
Packed Lunch: 1. Sandwiches (2 pcs.) 2. Indian
bread/parantha/puri with vegetables 3.Juice 4.Chocolate/Indian
sweets 5. Potato
Boiled egg/potato
6. Bananas6. Bananas
Evening Snack: Tea/coffee with cookies & pakodas/fries/aloo
bonda/maggi
Dinner: 1. Soup 2. Vegetable dish 3. Dal (lentils) 4. Chapatis (Indian bread) 5. Pickle & pappad 6. Desert
Note: Packed lunch will be provided to the participants in the morning
and they will carry their own lunch case in their day packs.
24 www.gio.in
ESTD 1999

Water
On treks we use the stream water available. Boil it, filter it and serve
it. Water purification tablets are available at all times.
Assembling Points & Road Transfers
For all our treks participants are required to reach the nearest town
on their own and assemble at a convenient place at a certain time
to join the group and start the trip. From the assembling place participants are driven to the starting point of the trek using comfortable
& good quality Tempo travellers with push back seats & SUV's like
Innova/Xylo. From the finishing point of the trek we bring the participants to the closest town.
What You Carry on Your Back
While trekking you are not required to carry any camping equipment
or rations. You carry only your personal belongings. For people not
wanting to carry their big bag we have the option where trekkers
can (for an extra charge) hire a porter/mule to carry their bag while
they can carry just a small day pack having your packed lunch,
water bottle, camera, some essentials and a light jacket. We request you to confirm the exact rates for this service with our sales
team before booking the trip.
Our Guides
This is the most important aspect of
the trip and an area where we excel.
There will be 2 well trained and experienced guides on the trek. Our
guides are fun loving and always willing to lend a hand and share skills &
stories with participants
We are a 100+ strong team with 98%
people represented from different
parts of the Himalayas. We were
born & raised in the mountains understand & appreciate wilderness
travel very well. Our entire team of
25 www.gio.in

ESTD 1999

guides is trained and certified from Nehru Institute of Mountaineering (NIM) and similar institutes, and have been certified for basic
first aid.
Apart from this, there is enormous emphasis on internal training
and constant enhancement of skills and each guide is hand-picked
for their attitude & love for the mountains as much as sheer trekking
excellence.
Our team of guides is headed by Nalin who also happens to head
the company. His experience in the mountains is only surpassed
by his passion for them. Chief instructor & mentor at our team is
Mr. Mohan Singh who is probably the finest mountaineer & skier in
the country. For his feats in the Himalayas he has been awarded
the Padma shri award by the government. He has climbed Everest
(without oxygen) and many more Himalayan giants. But what
makes him special is the fact that he has skied down from the summit of most of these peaks
Personal Gear Rental Facility
You dont need to spend big sums on expensive personal gear as
you could just take it on hire from us. We store trekking boots,
sleeping bags, jackets, rainwear, trekking poles etc. Please contact
our sales team for more information on our gear and rentals for the
same
First Aid and CPR
Our guides are trained and well versed with the medical ailments
that can affect people at high altitudes. All our guides have gone
through the basic first aid courses with CPR practise which is incredibly helpful in the mountains. On all treks we carry a first aid
box. We request the clients to carry medicines which they feel they
might need on the trek.

26 www.gio.in

ESTD 1999

27 www.gio.in

ESTD 1999

Staying Healthy In The Mountains

A Guide to Acclimatization & Do's and Don'ts in High Altitude
WHAT IS HIGH ALTITUDE?
Anywhere above 2000 m. Our bodies, used to operating in our normal environment that may be far from the mountains, need to start
adjusting when we move higher. Altitude starts to have an effect
around 1500 - 2000 m. And because the air pressure is getting
lower and the air itself thinner, the body begins to behave differently
as it tries to make up for the change in oxygen levels.
Go up too fast to about 2500 m, and it is quite common to start feeling worse. If one allows the body enough time, most people could
adjust to altitudes even slightly higher than the 5000 m, that the
Bas e Camp of Mount Everest stands at. But above 5500 m, few
people can adjust comfortably any more. Health and abilities begin
deteriorating.
As you go higher and higher, each
breath you take means there will be
less oxygen for your body. Oxygen is
needed to give you the energy to move,
but is also needed simply to keep your
body alive for your brain and digestion to work for healing cuts, and all
those normal things your body does
without your knowing about it.
As your body gets less oxygen it
adjusts. more red blood cells to carry
more oxygen. But these changes take
time. If you go slowly you should stay
healthy. Go up too fast and you risk
suffering from altitude related illnesses,
such as Acute Mountain Sickness
(AMS).

9000 Mts

Everest
Death Zone 8848 Mts

8000 Mts
7000 Mts

Extreme
Altitude

Stok Kangri
6153 Mts

6000 Mts
5000 Mts

Very High
Altitude

4000 Mts
3000 Mts

High
Altitude

2000 Mts
1000 Mts
0 Mts

Hemkund
4329 Mts
Leh (Ladakh)
3505 Mts
Shimla
2200 mts

Sea Level

28 www.gio.in

ESTD 1999

ACCLIMATIZE INTELLIGENTLY
When the body slowly adjusts to lower oxygen levels the process
is called acclimatization. Different people acclimatize at different
speeds so, while no one rule works for everyone, there are good
guidelines. Once over 3000 m go up slowly, sleeping no more than
300 m higher at the end of each day. Going higher during the day
is fine as long as you go down to sleep (walk high -sleep low).
If you go up higher and cant descend - take a rest day to allow your
body time to catch up. This may seem very slow, and some people
will comfortably be able to go up much faster, but in a group someone will always be the slowest to acclimatize - and the timetable
should be made to keep them healthy. A rest day scheduled after
every 2 to 3 days will also help.
Driving or flying to high altitude also means you are ascending too
fast increasing the risk of AMS. It is really sensible to find out about
the height of your planned route before you travel. Better still, make
a drawing to show the height that you will sleep at each night. If you
dont know - ask. Theres no better or easier way to spot the days
which are likely to cause altitude illness.
ALTITUDE DOES AFFECT!
Accept that most people going high will need to deal with altitude
related illness in some way. It is key to handle it quickly and correctly. Catching it too late, or dealing with it incorrectly, can lead to
serious problems. Be honest about how you feel each day as understanding what is happening in your body could save your life.
And strange things do happen to your body as you go higher! Having a headache, vomiting, being out of breath, sleeping badly and
not feeling hungry are all common symptoms of AMS. AMS is uncomfortable, but not life-threatening. If the AMS symptoms become
severe and you keep going higher, fluid in the brain (High Altitude
Cerebral Oedema - HACE) or fluid in the lungs (High Altitude Pulmonary Oedema - HAPE) can occur and these can actually kill you
very quickly.
29 www.gio.in

ESTD 1999

What people dont realise is that youll need to urinate more, your
balance may become unsteady, your eyesight could change and
your nails will grow differently. The following pages can help familiarise you with some of the things you may experience and how
best to deal with them. Some are mainly about comfort, but some
can lead to long-term damage to health or, in extreme cases, even
death. Learning about what your body is doing as it goes higher is
fascinating and can become part of the fun of travel! In fact, when
you think how clever your body is at dealing with such big changes,
you may want to know even more!
ACUTE MOUNTAIN SICkNESS (AMS)
The common symptoms for AMS

Headache
Nausea (feeling sick)
Vomiting (being sick)
Fatigue (feeling tired)
Poor appetite (not hungry)
Dizziness
Sleep disturbance

Its good if everyone keeps a log of how they feel while travelling
and share this with the others in the group honestly. Everyone can
help make decisions - to go up, to have a rest day, or to go down.
As a group, everyones health and happiness is equally important.
Hiding illness, or the extent of your discomfort, could result in your
being pushed beyond your limit.
This could be fatal. Some people just seem to acclimatize slowly,
and need to take things more gently. If you are unfit it doesnt mean
you are more likely to suffer, but overdoing it might be risky. If you
are unused to exercise, feeling tired while trekking is not surprising.
Similarly, if you are sleeping in a tent every night and are not used
to it, your sleep may be poor.
The food may also be very different. The most important question
is whether the symptoms are getting better or worse, if you think
30 www.gio.in

ESTD 1999

you are getting worse - walk down (at least 500 to 1000 m lower
for sleeping). Give your body extra time to acclimatize. Dont leave
this decision until its too late.
Before you go:
Learn about the symptoms of AMS.
If you plan to use Diamox, learn all about its side effects and try
one at home to find out how you feel!
Check you are not allergic to Diamox (a sulphonamide).
AMSScorecard

At Altitude
If you have a headache and a score of 3 or more for the others
on the score above, do not go any higher.
If you went higher and still have a headache, and a score of 3 or
more for the others above and have got no better or, perhaps
got worse go down!
31 www.gio.in

ESTD 1999

Symtoms in High Altitude due to Lower Oxygen Levels

Headaches: very common at altitude, especially if you suffer
headaches or migraine at home.
Co-ordination: balance may be affected. Older people and those
who are acclimatized feel less effect. Clumsiness and impaired
judgement increase the risk of accidents.
Mood changes: unduly bad days can trigger disappointment and
victims sometimes deny anything unusual is happening at all.
Stroke: developing sight or speech problems and / or a weak arm,
leg or face are signs of a stroke. (Some migraine sufferers have
similar effects during an aura).
Before you go:
Learn the signs of HACE & stroke.
Prepare medical supplies.
Consider expectations / fears and
At Altitude:
Headache (AMS) avoid triggers dehydration, exhaustion, alcohol
treat with painkillers.
Stroke - treat with half a 300mg aspirin & descend. You need to
see or consult a doctor .
Be honest about how you feel. Stroke: developing sight or
speech problems and / or a weak arm, leg or face are signs of a
stroke. (Some migraine sufferers have similar effects during an
aura). who will support you on bad days.
HACE (High Altitude Cerebral Oedema)
The main signs are :
Severe headache
Become clumsy
Act differently - unhelpful, violent, lazy May have bad, non-stop
vomiting
32 www.gio.in

ESTD 1999

 Blurred vision
See, hear, feel, smell odd things
Confused Reduced consciousness
Can the affected person:
Lift his/her index finger to touch the nose with closed eyes, and
repeat rapidly?
Walk heel to toe in a straight line?
Stand upright, with eyes shut and arms folded?
Do simple mental maths?
If not able to do, or have difficulty doing any of the above, suspect
HACE. HACE can develop very quickly with no other problems or
can follow AMS and HAPE.
On the Trail:

Walk slowly.
Take plenty of rests.
Its not a competition! Some people adapt better than others
Do not ignore signs of HAPE. Seek medical help if possible and,
if in doubt, DESCEND!

What to Do:

Stay with the person at all times do not leave them on their own.
Descend now - not later or in the morning.
Sit them upright and keep them warm
Give oxygen via cylinder or pressure bag if you have one.
Give dexamethasone if you have it.
Give acetazolomide if you have it.
If really unable to descend - prolonged use of a pressure bag
may be needed.

Consequence if ignored:
Loss of consciousness, confusion, drowsiness.
Reduced breathing.
In extreme cases death can occur within as little as an hour of
symptoms being noticed.

33 www.gio.in

ESTD 1999

BREATHING
Because the air is thinner at high altitude there is less oxygen available so breathing gets deeper and quicker to compensate. This acclimatization helps you cope with the altitude better. Being more
short of breath for the same exercise as at sea level is normal.
Other changes occur in the blood, which you will be less aware
of, allowing the blood to carry more oxygen to where it is needed.
People often develop a dry cough at altitude. It is not entirely clear
why this happens, but whilst irritating, it is not usually serious.
Occasionally more serious problems can occur with breathing. Fluid
may collect in the lungs causing a problem known as High Altitude
Pulmonary Oedema (HAPE). Symptoms include severe breathlessness at rest and frothy bloodstained spit may be coughed up.
People who have had HAPE are likely to get it again, often at the
same altitude. This is a serious (potentially life - threatening) condition and should not be ignored.
Before you go:
Exercise regularly, preferably the type planned at altitude; dont
be short of breath due to unfitness!
On the Trail:

Walk slowly.
Take plenty of rests.
Its not a competition! Some people adapt better than others.
Do not ignore signs of HAPE. Seek medical help if possible and,
if in doubt, DESCEND!

34 www.gio.in

ESTD 1999

Leave No Trace
The Principles of Travelling in the Mountains

PLAN AHEAD AND PREPARE

n

Know the regulations and special concerns for the area you'll
visit.

Prepare for extreme weather, hazards, and emergencies.

Schedule your trip to avoid times of high use.

Visit in small groups when possible. Consider splitting larger

groups into smaller groups.

Repackage food to minimize waste.

Use a map and compass to eliminate the use of marking paint,

rock cairns or flagging.

35 www.gio.in

ESTD 1999

TRAVEL AND CAMP ON DURABLE SURFACES

n

Durable surfaces include established trails and campsites, rock,

gravel, dry grasses or snow.

Protect riparian areas by camping at least 200 feet from lakes

and streams.

Good campsites are found, not made. Altering a site is not

necessary.

In popular areas:
n

Concentrate use on existing trails and campsites.

Walk single file in the middle of the trail, even when wet or
muddy.

Keep campsites small. Focus activity in areas where vegetation

is absent.

In pristine areas:
n

Disperse use to prevent the creation of campsites and trails.

Avoid places where impacts are just beginning.

DISPOSE OF WASTE PROPERLY

n

Pack it in, pack it out. Inspect your campsite and rest areas for
trash or spilled foods. Pack out all trash, leftover food and
litter.

Deposit solid human waste in catholes dug 6 to 8 inches deep,

at least 200 feet from water, camp and trails. Cover and disguise
the cathole when finished.

Pack out toilet paper and hygiene products.

To wash yourself or your dishes, carry water 200 feet away from
streams or lakes and use small amounts of biodegradable soap.
Scatter strained dishwater.

36 www.gio.in

ESTD 1999

LEAVE WHAT YOU FIND

n

Preserve the past: examine, but do not touch cultural or historic

structures and artifacts.

Leave rocks, plants and other natural objects as you find them.

Avoid introducing or transporting non-native species.

Do not build structures, furniture, or dig trenches.

MINIMIZE CAMPFIRE IMPACTS

n

Campfires can cause lasting impacts to the backcountry. Use a

lightweight stove for cooking and enjoy a candle lantern for light.

Where fires are permitted, use established fire rings, fire pans,
or mound fires.

Keep fires small. Only use sticks from the ground that can be
broken by hand.

Burn all wood and coals to ash, put out campfires completely,
then scatter cool ashes.

RESPECT WILDLIFE
n

Observe wildlife from a distance. Do not follow or approach

them.

Never feed animals. Feeding wildlife damages their health, alters

natural behaviors, and exposes them to predators and other
dangers.

Protect wildlife and your food by storing rations and trash securely.

Control pets at all times, or leave them at home.

Avoid wildlife during sensitive times: mating, nesting, raising

young, or winter.

37 www.gio.in

ESTD 1999

BE CONSIDERATE OF OTHER VISITORS

n

Respect other visitors and protect the quality of their experience.

Be courteous. Yield to other users on the trail.

Step to the downhill side of the trail when encountering pack

stock.

Take breaks and camp away from trails and other visitors.

Let nature's sounds prevail. Avoid loud voices and noises.

38 www.gio.in

ESTD 1999

Responsible Travel
Travelling with GIO Adventures

he Indian traveller is clearly becoming a more sophisticated

traveller. They travel more, have seen more of the world and
expect the same professionalism in the travel industry as they
see in the best examples abroad. They have also become specific
in what they are look for. Whetherits looking for outdoors and away
from the hustle and bustle or city slicking and shopping - they want
what they want and exactly that. Why? Because they can have
it. And they want no less.
They are also convinced why they want to travel. They have realized the true potential of travel; the fact that one actually really starts
learning when one starts travelling and that, that is when one really
becomes with themselves. Or that we see perspective when we are
miles away from home. That we understand the importance of what
a home is. And that despite all boundaries we, the world are but
one people.

39 www.gio.in

ESTD 1999

The fact is that we havent only learnt how travel is important for
ourselves but how it has the potential for changing the world. If
everyone in the world travels, there will be so much more understanding (by 2020 an estimated 1.5 billion people will be out of their
homes checking out other lands and cultures).
What a great thing to instill in our children and family and friends.
But in order for travel to really impact us we need to evaluate how
we travel. For if we travel irresponsibly then the whole idea of travelling is undone.
So, we need to be aware of our impact on not just ourselves but
our impact on the environment. And environment as a whole. Which
means the earth and all who live in it. So starting with nature and
the environment to local environment to cultures and economies.
GIO Adventures has been committed to Responsible Travel right
from its inception in 1999. We also adhere to the principles of
Leave No Trace in all our trips and almost 100% of our leaders,
guides and staff are locals from the region they serve.

40 www.gio.in

ESTD 1999

If you still need more reasons to trek with GIO Adventures,

here are a few more:
GIO was born in the Himalayas. GIO (our company) is literally born
and brought up in the Himalayas and now head quartered in the hill
town of Dehradun in Garhwal Himalayas. Our familiarity & knowledge of the region ensures smooth running of all our trips
Small group size & guaranteed departures. All our fixed departures
have on an average about 8-10 people. 12 is our upper limit and
we run all departures even if we have two people on board
Our team & wealth of Himalayan experience. We are a group of
about 100 people mostly from different villages in the Indian Himalayas. Love & respect for mountains and a genuine liking for anything adventurous is the common thread binding us. Our instructors
and guides are trained from reputed mountain schools and have a
minimum 4-5 years of experience.
Super Pricing. Due to a big in house team of instructors & our own
equipment we are able to sell our trips at very attractive prices.
Apart from having a very competitive price matrix our pricing is in
INR and does not change for anyone, anywhere in the world. A GIO
adventures has a policy of transparency with regards to its pricing
and prices are clearly mentioned with inclusions/exclusions. There
are no hidden costs.
Our Infrastructure. Our team is ably backed by our infrastructure
to ensure great delivery. We have a big fleet of rafts, support
vehicles, imported cycles, best quality camping & climbing
equipment and offices to help you plan and book your trips in Delhi,
Bombay, Dehradun, Bangalore & Ahmedabad. We also own and run
9 lodges/fixed camps in the Himalayas. www.himalayanecolodges.com
Strong believer of Responsible Tourism. Being from the mountains
we realise the dangers of high impact tourism on our ecology and
try to run our trips in the most eco friendly manner.

41 www.gio.in

ESTD 1999

Adventure & Outdoor Specialists Since 1999

www.gio.in | email: info@gio.in | ph [+91 135] 2760080/6450197