Getting Ready to Climb Mount Kilimanjaro: A Preparation Primer

How Should I Get Ready to Climb Kilimanjaro?

Here you'll find the gear to pack, the physical training to do, Tanzania's entry requirements (passport & visa), immunizations and vaccinations, and travel insurance.

Read through it all carefully, and confirm that everything is in hand before you leave on your trip.

Which Gear Should I Bring?

Personal gear and equipment are your responsibility, while shared equipment (tents, food, cooking items, and so on) is supplied for you. The gear list below sorts items into required, recommended, and optional for your climb.

Technical Clothing 1 - Waterproof Jacket, breathable, with a hood 1 - Insulated Jacket, synthetic or down, warm 1 - Soft Jacket, fleece or soft-shell 3 - Long Sleeve Shirts, light-weight, moisture-wicking fabric 1 - Short Sleeve Shirt, light-weight, moisture-wicking fabric 1 - Waterproof Pants, breathable (a side zipper is recommended) 2 - Hiking Pants 1 - Fleece Pants 1 - Shorts (optional) 1 - Long Underwear, moisture-wicking fabric 4 - Underwear, moisture-wicking fabric recommended 3 - Sports Bras (women)

Headwear 1 - Brimmed Hat, for sun protection 1 - Knit Hat, for warmth 1 - Balaclava or Buff (recommended)

Hand wear 1 - Gloves, warm (waterproof recommended) 1 - Gloves, light

Footwear 1 - Hiking Boots or Shoes, warm and waterproof 4 - Socks, wool or synthetic 1 - Gaiters, waterproof (optional)

Accessories 1 - Sunglasses Sunglasses or Goggles 1 - Backpack Cover, waterproof (optional) 1 - Water Bottle (Nalgene, 32 oz.) 1 - Water Bladder (Camelbak type, 3 liters) 1 - Towel, lightweight and quick-dry (optional) 1 - Pee Bottle, so you needn't leave the tent at night (recommended) Stuff Sacks, Dry Bags, or "Ziploc"-Type Plastic Bags, for keeping gear dry and separated. Tanzania has a general ban on plastic bags, but tourists are permitted to use Ziploc-type bags for toiletries.

Equipment 1 - Sleeping Bag, warm, four seasons* 1 - Camp Pillow, inflatable (optional) 1 - Trekking Poles, collapsible (highly recommended)* 1 - Head Lamp, plus extra batteries 1 - Duffel Bag, 70L-90L capacity, which the porters carry with your equipment 1 - Daypack, 30-35L capacity, which you carry with your personal gear *can be rented on location

Other Toiletries Prescriptions Sunscreen Lip Balm Insect Repellent, containing DEET First Aid Kit Face Mask (REQUIRED) Hand Sanitizer (REQUIRED) Toilet Paper Wet Wipes (recommended) Snacks, light-weight, high calorie, high energy (optional) Electrolytes, powder or tablets (optional) Camera, plus extra batteries (optional)

Paperwork Trip Receipt Passport Visa (available at JRO) Immunization Papers Insurance Documents

Overpacking, and bringing far more gear than needed, is the mistake climbers make most often.

Choose carefully what goes with you. Keep in mind that our porters can carry only 33 lbs (15 kgs) of your personal belongings. Whatever the porters carry between campsites belongs in the duffel bag, sleeping bag included, although packing the sleeping bag separately is fine if you need to. Should you rent a sleeping bag from us, remember that it weighs 5 lbs 6 oz. and counts toward the 33 lb limit.

Your duffel bag and sleeping bag will be put by our porters into a large, sturdy, waterproof bag that closes with a roll-top.

Anything over the weight limit means hiring an additional porter. This seldom happens, and it should come up only in special situations, like hauling extensive photography equipment. We expect you to bring everything you need, though we do rent warm sleeping bags and trekking poles on location. Any extra luggage, meaning items you won't use on the climb such as safari clothing, gear, and equipment, can also be stored safely at the hotel.

The park does not allow plastic, recyclable water bottles, because of past litter problems. Carry your water in Nalgene bottles, water bladders, or similar containers instead. You should be able to have 3-4 liters of water on you at all times. Please leave alcohol at home. Having it in the park is illegal, and our staff will not carry it for you. Besides, drinking and high altitude do not mix well.

 

Checked luggage on flights can be lost or delayed on the way to Tanzania. Plan for that possibility by wearing or carrying on the items that are essential to your Kilimanjaro climb. Most clothing, gear, and equipment can be replaced in Tanzania before you start climbing, but a few things should not be replaced.

Map Adventure Safari recommends wearing one complete hiking outfit on the plane: a long sleeve shirt, hiking pants, underwear, socks, and hiking boots. Your carry-on bag should hold your backpack, waterproof jacket and pants, insulated jacket, fleece pants, snacks, toiletries, medications, camera, and all paperwork. Airlines do not let you carry trekking poles on board. Be sure to wear or carry your hiking boots, because a different pair on your climb will likely give you blisters.

If your bags are lost or delayed, tell us right away when you arrive so we can help you put together the necessary gear. We'll take you to local, independently owned rental gear shops in Moshi. Be aware that these shops generally stock second-hand items that may fall short of Western standards. Map Adventure Safari cannot guarantee the fit, quality, or functionality of anything from local shops, which is why we strongly encourage carrying on the most important pieces of gear listed above. We will make reasonable attempts to deliver delayed luggage to you on the mountain. Any extra expenses we incur in sorting out lost or delayed luggage must be reimbursed locally.

How Do I Train to Climb Kilimanjaro?

Climbing Mount Kilimanjaro is physically demanding, so get yourself ready with a Kilimanjaro training program. Good fitness matters for several reasons. For one, strong, conditioned legs make walking uphill and downhill for long stretches easier. Overall aerobic fitness lets your body work efficiently on less oxygen. A fit body is also better able to handle the stress of hiking and camping day after day. And finally, a positive mental attitude can work wonders when fatigue and doubts set in.

Just how hard is Kilimanjaro? It's tough to say, because some people train very little and do well, while others follow a disciplined training program and give in to the altitude within a few days. Marathon runners have told us that this climb is the hardest thing they've ever done. Our best advice is to train sensibly, as outlined below, and get into the best possible hiking shape. The mountain is a big unknown, and until you're on it you can't know for certain how you'll react. In a survey we ran, respondents scored their climb on a scale of 1 (easy) to 10 (difficult), and the average difficulty rating was

Hiking is the best exercise for preparing to climb Mount Kilimanjaro.

Other operators' websites describe strict, extensive cross-training regimens that mix hiking, running, biking, swimming, weight training, and more. Don't be alarmed. Such programs are excessive and unnecessary. For solid preparation, hiking is the best exercise and perhaps the only one you need - period. It's what you'll be doing on the mountain, after all. Ideally, hike as often as you can on hills or mountains to mimic climbing Mount Kilimanjaro. Day hikes make superb training. If you don't have trails nearby, stairs are the next best choice, and a stair master machine works very productively too. As a last resort, walk as much as possible, adding longer walks on the weekends.

Begin your Kilimanjaro training at least two months before you depart.

First-time hikers should start with shorter sessions, a slower pace, and an empty day pack, then raise all three gradually as fitness improves. Keep in mind that on Mount Kilimanjaro you'll walk slowly for long periods and probably carry no more than 20 lbs in your day pack. So in training, lengthening the time or distance while holding a slow pace beats shortening the time or distance and speeding up. At a minimum, train three times a week, with each session lasting at least one hour. You're probably ready for the real thing if you can manage day hikes of four to six hours with moderate elevation changes (~1,000 ft/305 m) while carrying a 20 lb pack, or if you can climb stairs or use a Stairmaster for 1-2 hours at 30 steps per minute with a 20 lb pack.

Schedule your longest and hardest workouts for two to four weeks before departure. Ease off during the last two weeks, and rest in the final days so your body can recover before the climb itself. Alongside walking and hiking, you can add exercises like running or cycling to boost your aerobic capacity.

During Kilimanjaro training, it's imperative to wear the boots you plan to climb in, so they're thoroughly broken-in (this prevents blisters). Wear the day pack you intend to carry as well, so your shoulders, back, and hips get used to the contact points and the weight (this minimizes chafing and soreness).

Last of all, physical training is only one piece of getting in shape. If your lifestyle is unhealthy, let the climb motivate you to change it. Eat more fruits and vegetables. Cut back on red meat. Don't drink or smoke. Sleep eight hours a night. Don't worry. Be happy.

How Can I Prepare for High Altitude?

Training your body into great shape certainly helps you get ready for altitude. Still, how quickly you adjust to the changing oxygen content is largely down to genetics. The Kilimanjaro climbing success rates show it: some people climb Kilimanjaro in as few as 5 days (not recommended), while some still fail even with 8 days. There's no way to tell how well a would-be climber will cope in oxygen-deprived air until he or she is actually in it.

High altitude training systems let climbers pre-acclimatize at home, which drastically improves the success rate, safety, and enjoyment of the climb.

 

Altitude training systems simulate high altitudes to trigger beneficial biological adaptations in the body. Apart from going to (and staying in) high altitude places, using a high altitude training system is the only way to pre-acclimatize before your trip.

 

Do I Need a Medical Check-Up?

Every climber should get a medical check before attempting the mountain. Ask your doctor whether high altitude trekking is acceptable for your age, fitness level, and health condition. Ask whether any preexisting medical conditions could cause trouble on the climb. Ask whether any of your medications might affect altitude acclimatization. Ask whether Diamox can be taken alongside your existing prescription medicines.

Any medical issue that could make climbing Kilimanjaro more dangerous for you than for the average person must be reported to us before you book.

Such issues include, but are not limited to: spine problems; circulation problems; internal problems such as diabetes, hypoglycemia, intestinal or kidney problems; respiratory issues such as asthma; high or low blood pressure; head trauma or injury; heart conditions; blood disease; hearing or vision impairment; cancer; seizure disorders; joint dislocations; sprains; hernia.

Climbers must be at least 10 years old to attempt Mount Kilimanjaro, and there is no maximum age. Even so, the climb is strenuous and carries health risks, particularly for people in high risk categories. Anyone under 18 or over 60 deserves serious consideration, and climbers at either extreme of the age range should definitely consult their doctor.

As a minimum fitness requirement, each climber needs a resting heart rate under 100 beats per minute, which we will check before your climb. A resting heart rate above 100 means you must see a local doctor for approval before climbing. The average resting heart rate is 60-80 beats per minute.

 

 

What Are Tanzania's Entry Requirements?

 

Foreigners who want to enter the United Republic of Tanzania must hold a valid passport that has at least six months left before it expires. You present the passport to the Immigration Control Officer at any entry point: border station, airport, or harbor. Along with it, you must show one of the following:

• A valid visa
• Resident permit
• A pass

 

Visitors must also show an onward or return ticket, plus proof of sufficient funds to support themselves while in Tanzania.

Foreigners from non-Commonwealth countries need a valid visa, unless their countries have agreements with Tanzania that waive the requirement. Exemptions: Citizens of Commonwealth countries don't need visas, except citizens of the United Kingdom, Canada, Nigeria, or India. A visa is permission given to a foreigner who plans to travel to Tanzania on business, for a holiday, to study or conduct research, or for other approved activities. On entering Tanzania, a visitor holding a visa can then get a pass, or any other authority to enter the country, from the immigration control officer.

 

Visas are issued by the following:

 

• The office of the Director of Immigration Services, Dar es Salaam, and the office of the Principal Immigration Officer, Zanzibar.

 

• Tanzanian representatives abroad: you can get visas at Tanzanian Embassies and High Commissions, such as the Tanzanian Embassy of the United States.

 

• Entry points to the United Republic of Tanzania, chiefly Namanga, Tunduma, Sirari, Horohoro, Kigoma port, Dar es Salaam International Airport, Kilimanjaro International Airport, Zanzibar Harbour and Zanzibar Airport.
• Any other gazetted entry point.

 

Passengers at Kilimanjaro Airport step off their flights outside on the tarmac. Staff outside the airport may ask to see your boarding pass to verify that you got off the plane at the right destination, so keep it handy.

Once inside the airport (entering from the left side of the photo), you'll find several lines for visitors who already have visas and others for visitors who must buy one. Watch all the open booths, since airport staff aren't very helpful about steering the crowd toward open lines.

The airline staff should have handed you a declaration form to complete. If they didn't, forms are available inside the building. The declaration card appears below and can be downloaded here. Hand this form in to immigration.

 

To speed up immigration at Kilimanjaro International Airport, Map Adventure Safari recommends that clients get their visas before they arrive.

 

For US citizens, a Tanzanian visa on arrival costs $100, payable in US dollars. Holders of Canadian, Australian, British and most European passports can also get visas on arrival at the airport. For them the cost of a Tanzanian visa is $50, payable in US dollars. Confirm with your embassy.

Which Vaccinations, Immunizations, and Medications Do I Need?

This information comes from the Center for Disease Control and Prevention, Tanzania.

Recommended Vaccinations and Preventive Medications These vaccines may be recommended for travel to East Africa. Talk over your travel plans and personal health with a health-care provider to decide which vaccines you'll need.

• Hepatitis A or immune globulin (IG). Hepatitis A virus can spread through direct person-to-person contact; through contact with contaminated water, ice, or shellfish harvested in contaminated water; or through fruits, vegetables, or other foods eaten uncooked that became contaminated during harvesting or later handling.
• Hepatitis B, especially if you might be exposed to blood or body fluids (for example, health-care workers), have sexual contact with the local population, or be exposed through medical treatment. Hepatitis B vaccine is now recommended for all infants and for children ages 11-12 years who did not receive the series as infants.
• Malaria: the malaria risk may be high in every East African country, cities included. See your health care provider for a prescription antimalarial drug.
• Meningococcal (meningitis) if you plan to visit countries in this region that see epidemics of meningococcal disease from December through June.
• Rabies, pre-exposure vaccination, if you might spend extensive time outdoors without protection in rural areas, as can happen while camping, hiking, or bicycling, or while engaged in certain occupational activities.
• Typhoid vaccine. Typhoid fever can be caught from contaminated drinking water or food, or from food or beverages handled by an infected person. Large outbreaks most often trace back to fecal contamination of water supplies or of foods sold by street vendors
• Yellow fever, a viral disease found mainly in sub-Saharan Africa and tropical South America, is passed to humans by the bite of infected mosquitoes. The virus is also present in Panama and Trinidad and Tobago. Yellow fever vaccination is recommended for travelers to endemic areas and may be required to cross certain international borders (For country-specific requirements, see Yellow Fever Vaccine Requirements and Information on Malaria Risk and Prophylaxis, by Country.). Get vaccinated 10 days before travel, and again at 10-year intervals if the risk continues.

As needed, booster doses for tetanus-diphtheria, measles, and a one-time dose of polio vaccine for adults.

Malaria Malaria is always a serious disease and can be deadly. People catch it from the bite of a mosquito carrying the parasite. The risk may be high in every East African country, cities included. Every traveler to East Africa, infants, children, and former residents of East Africa among them, may be at risk for malaria. Guard against this serious disease by seeing your health care provider for a prescription antimalarial drug and by protecting yourself from mosquito bites.

Every traveler should take one of the following drugs:

atovaquone/proguanil,

doxycycline,

mefloquine, or

primaquine (in special circumstances).

Yellow Fever Arriving in Tanzania from countries where yellow fever is present requires a certificate of yellow fever vaccination.

Food and Waterborne Diseases

Take care that your food and drinking water are safe. Food and waterborne diseases cause most illness in travelers. Travelers' diarrhea can come from viruses, bacteria, or parasites, which occur throughout East Africa and can contaminate food or water. Infections may bring diarrhea and vomiting (E. coli, Salmonella, cholera, and parasites), fever (typhoid fever and toxoplasmosis), or liver damage (hepatitis).

To stay healthy, do...

Wash your hands often with soap and water, or, if your hands aren't visibly soiled, use a waterless, alcohol-based hand rub to remove potentially infectious materials from your skin and help prevent disease transmission.

In developing countries, drink only bottled or boiled water, or carbonated (bubbly) drinks in cans or bottles. Avoid tap water, fountain drinks, and ice cubes. If that isn't possible, learn how to make water safer to drink.

Take your malaria prevention medication before, during, and after travel, as directed. (See your health care provider for a prescription.)

To prevent fungal and parasitic infections, keep your feet clean and dry, and don't go barefoot, even on beaches.

Always use latex condoms to lower the risk of HIV and other sexually transmitted diseases.

Protect yourself from mosquito insect bites:

Outdoors, wear long-sleeved shirts, long pants, and hats.

Use insect repellents that contain DEET (N, N-diethyl methyl toluamide).

Where there is no screening or air conditioning: use a pyrethroid-containing spray in living and sleeping areas during evening and night-time hours; sleep under bed nets, preferably insecticide-treated ones.

Do not...

• Do not eat food bought from street vendors or food that isn't well cooked, to lower the risk of infection (i.e., hepatitis A and typhoid fever).
• Do not drink beverages with ice.
• Avoid dairy products unless you know they were pasteurized.
• Do not swim in freshwater, to avoid exposure to certain water-borne diseases such as schistosomiasis.
• Do not handle animals, especially monkeys, dogs, and cats, to avoid bites and serious diseases (including rabies and plague). Consider pre-exposure rabies vaccination if you might spend extensive time outdoors without protection in rural areas.
• Do not share needles for tattoos, body piercing, or injections, to prevent infections such as HIV and hepatitis B.
• Avoid poultry farms, bird markets, and other places where live poultry is raised or kept.

 

Should I Worry About Ebola?

You've probably seen news about the periodic Ebola outbreaks in Africa. During 2014-2015, 28,616 cases were reported, originating in West Africa (Sierra Leone, Guinea, Liberia).

The risk of exposure to Ebola in Tanzania is virtually zero. As the map shows, the outbreak is many thousands of miles away. Ebola spreads through direct contact with the body fluids of an infected person. People who are infected aren't contagious during the incubation period and become contagious only when symptoms begin. That's why health care workers and the families of infected people are most at risk, not tourists.

We understand your concern and appreciate your care for your own safety, and it remains safe to go ahead with your Kilimanjaro plans until further notice. We are watching the situation very closely and will tell our clients about any changes.

Should any confirmed cases of Ebola arise in Tanzania, clients may reschedule their climb up to a full year later without any penalty. So you can book with confidence!

Find out more about Ebola here.

Do I Need Travel Insurance?

Taking part in this trip requires travel insurance.

Trip deposits are non-refundable, and balance payments are only partially refundable. It's therefore wise to protect your investment against trip cancellation, interruption, delays, and unforeseeable expenses. Standard travel insurance covers:

• Trip cancellation
• Trip interruption
• Missed connection
• Travel delay
• Baggage delay and personal items lost
• Hurricane and weather
• Employment layoff
• Pre-existing medical conditions
• Emergency medical
• Medical evacuation and repatriation
• Financial default
• Terrorism

The insurance should, at the very least, protect you against trip cancellation and trip interruption in case you must cancel because of circumstances such as training injuries, sickness, or emergencies.

To qualify for rescue by Kilimanjaro Search and Rescue (SAR) - a private company providing medical support and helicopter evacuation - your travel insurance must cover high altitude trekking up to 6,000 meters. Kilimanjaro SAR will not start a rescue operation on the mountain unless the client's travel insurance, verified, includes this specific coverage. Don't confuse it with coverage for "mountaineering" or "mountain climbing," which most insurance won't cover.

For customers living in the USA, we recommend Travel Guard's Deluxe, Preferred, or Essential plans, which cover high altitude trekking, trip cancellation, interruption, and delay; lost, stolen, and damaged baggage; medical expenses and emergency medical evacuation; and luggage delay, all at a low cost. For international customers, we recommend getting travel insurance through World Nomads.

We strongly advise climbers to buy travel insurance right after booking their trip. Travel Guard insurance covers trip cancellation due to pre-existing conditions only if you purchase it within 15 days of booking.

Where Do the Kilimanjaro Climbs Begin?

Our climbs start in Moshi, a coffee-producing gateway town to Mount Kilimanjaro. Moshi sits at the base of the mountain, on its south side, at approximately 3,000 feet. It's a short 25 mile drive from Kilimanjaro International Airport (airport code: JRO). When you fly into Kilimanjaro International Airport, we can arrange transport from the airport to the hotel. Transfers run at any hour, including early morning or late evening, and take about 40 minutes.

KLM operates regular flights from the USA and UK to Kilimanjaro International Airport. KLM flights usually land at Kilimanjaro International Airport in the evenings. Most people skip a rest day and begin climbing the next morning. Taking one is a good idea, though, to recover from a long flight, adapt to the new environment, and get your things ready for the trek. Flights from the USA to JRO typically run from $1,500 to $3,500, depending on the season.

Vayama is a good source for domestic Tanzanian flights if you'd like to extend your vacation to other parts of Tanzania or East Africa, such as Zanzibar, Kenya, or Uganda.

We don't recommend flying into Jomo Kenyatta International Airport (airport code: NBO) in Nairobi, Kenya or Dar es Salaam International Airport (airport code: DAR) in Dar es Salaam, Tanzania. Flights cost less than those to Kilimanjaro International Airport, but reaching Moshi from Nairobi means an overnight stay in Nairobi, buying a Kenyan visa, and a 7 to 8-hour bus ride (Riverside Shuttle) that includes a border crossing. Reaching Moshi from Dar es Salaam typically also means an overnight stay and an 8-hour bus ride (Dar Express).

Arusha lies about 50 miles west of Moshi. If needed, we can arrange a private vehicle for pick up and drop off in Arusha. Taxis and shuttles between Moshi and Arusha are also readily available, and the drive takes 90 minutes.