Climbing Training
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Tips and Training
THE MORE TRAINING THE MORE YOU WILL ENJOY
Hiking Kilimanjaro is a challenging and rewarding experience, and proper training is essential to ensure a safe and enjoyable climb. Here are some tips to help you prepare for the climb:
Start training early
It’s important to give yourself enough time to build up your fitness level gradually. Ideally, you should start training at least six months before your climb.
Focus on cardiovascular exercise: Hiking Kilimanjaro requires a lot of endurance, so you should focus on exercises that improve your cardiovascular fitness, such as running, cycling, or swimming.
Incorporate strength training: In addition to cardio, you should also include strength training in your workout routine to build your leg muscles and improve your balance.
Practice hiking: The best way to prepare for hiking Kilimanjaro is to go on long hikes with a weighted backpack to simulate the conditions you’ll experience on the mountain (5kg/12lbs is sufficient). Wear the same hiking boots you plan on using while trekking Kilimanjaro.
Get used to high altitude: Kilimanjaro is a high-altitude climb, so it’s important to acclimate yourself to higher elevations before the climb. Consider doing some high-altitude training hikes, or spending time in high-altitude environments.
Improve your nutrition: Proper nutrition is essential for maintaining energy and endurance during the climb. Make sure to eat a balanced diet that includes plenty of protein, carbohydrates, and healthy fats.
Hydrate properly: Staying hydrated is crucial when hiking at high altitudes. Make sure to drink plenty of water and electrolyte-rich fluids throughout your training and during the climb.
Gear List to Bring
INCREASE YOUR CHANCES TO SUMMIY & TO ENJOY
- warm beanie-style hat made of fleece or knitted material,
- neck gaiter, or a scarf to protect against dust and wind
- wide-brimmed sun hat for sun protection, and high UV protection sunglasses.
- thermal or fleece base layer
- two light or medium weight moisture-wicking long-sleeved shirts or t-shirts
- two lightweight moisture-wicking short-sleeved shirts or t-shirts
- fleece or hoodie
- insulated jacket
- warm hooded or summit jacket
- poncho to be carried in the daypack in case of unexpected rain.
- Inner gloves made of fleece or quick-drying fabric and heavyweight, insulated, water-resistant gloves or mittens are also necessary.
- thermal or fleece base layer leggings
- two pairs of shorts for warmer weather
- two light or medium weight trekking trousers, waterproof or summit trousers, and gaiters are recommended. Additionally:
- six pairs of underwear, trekking boots with good ankle support. Check more info here
- training shoes or similar for around camp
- daily trekking socks, and thermal trekking socks for summit night are required.
- small rucksack or daypack for personal items and water
- waterproof duffle bag that weighs no more than 15kg when full
- 4 seasons or -20 Deg C sleeping bag with a compression sack
- trekking pole
- water bottle or hydration bag that can carry 3.0L of water with a wide-mouthed bottle required for summit night
- headlamp with extra batteries
- optionally, an insulated sleeping mat for added comfort and warmth.
- warm hooded or summit jacket
- waterproof or summit trousers
- upper and lower thermal, gloves
- gaiters
- headlamp
- water bottles
- hiking boots
- balaclava or warm scarf
- sleeping bag
- poncho or raincoat
- duffel bag
- camelback
- warm hat
- thick socks
- high SPF sunscreen and lip balm
- toiletries including wet wipes and hand sanitizer
- camera with spare batteries
- personal medication and first aid kit
- personal snacks and energy bars, glucose powder or tablets
- towel for wiping hands and face
Best time to Climb
GET THE MOST OF YOUR CLIMB
While it’s possible to trek Mount Kilimanjaro in Tanzania throughout the year, some months are colder, wetter, and may have more snow at the summit.
JANUARY, FEBRUARY, and MID-MARCH
The prime time for ascending Mount Kilimanjaro, which happens to be the most preferred, is January and February due to their warmer climate (remember Tanzania is in the southern hemisphere). This period typically offers bright and cloudless skies in the early morning and late afternoon. Yet, one may encounter rain and cloudy skies during the afternoons.
MID-MARCH, APRIL, AND MAY
From late March to early June, the long rainy season hits Mount Kilimanjaro, bringing wet, muddy, and snowy trails, which makes it not an ideal time for climbing. Apart from less enjoyable climbing and limited opportunities to capture the scenic beauty, climbing during this period should be avoided to minimize risks.
Despite this, if you opt to trek during this period, you could enjoy the solitude, peace, and tranquility offered by the less crowded trails and campsites/huts. Additionally, some mountain climbers are enticed by the challenge of scaling a snow-capped summit and the breathtaking landscapes it offers. Note that the northern side of the mountain receives less precipitation so the Northern Circuit and Rongai Routes are a strong consideration. Also the comfort of mountain huts on Marangu Route can be considered.
JUNE
June marks the shift from the rainy season to the dry season, and thus it is generally less rainy than March, April, and May. Nonetheless, it’s advisable to be equipped for cold temperatures and cloudy skies during this month, as the mountain views may not be as spectacular as during other months.
JULY, AUGUST, SEPTEMBER, AND OCTOBER
Starting from July and ending in October, the weather is generally colder, but significantly drier compared to the preceding months. Although rain is possible throughout the year, especially in the rainforest and moorlands, it is usually infrequent, and remaining dry will make your trek more comfortable and enjoyable. Additionally, these months offer clear, sunny skies, and breathtaking views.
One potential downside of trekking during this period is that the trails tend to be more crowded. However, some people appreciate the opportunity to socialize with other groups at the campsites and huts, and team spirit is crucial for reaching the summit.
NOVEMBER
The start of November marks the beginning of Tanzania’s brief rainy season which extends until the start of December. During this time, it is typical to experience afternoon showers while mornings and evenings are often characterized by clear skies. Unfortunately, this month is not generally recommended for climbing Mount Kilimanjaro due to the high likelihood of wet, muddy and slippery conditions. Similar to March – May, the Northern Circuit and Rongai Routes are a stronger consideration for this time period as is opting for mountain huts used on Marangu Route for overnight comfort.
DECEMBER
While the short rainy season can extend into December, this month remains a favored time for climbing Mount Kilimanjaro, as weather conditions tend to be similar to those in January, offering clear and pleasant skies.
Climatic conditions on Mount Kilimanjaro
(Dry season (July – October/ Mid December – Mid March)
In Tanzania, the dry season is characterized by predictable weather patterns, with infrequent rainfall and clear skies that make it an ideal time for climbing. Temperatures at the summit area range from -5 C to -10 C, and there is little snow cover, which means that additional equipment is not required. Overall, the dry season offers a more comfortable and less challenging experience.
Rainy season (Mid March – June / November – Mid December)
Climbing Mt Kilimanjaro peak is feasible throughout the year, although the rainy season may require additional effort. However, there are two advantages to climbing during this season: the routes are less crowded, and the snow-covered Uhuru Peak offers picturesque views. To prepare for the cooler weather and potential moisture, it is recommended to pack extra thermal underwear, T-shirts, and socks. Rain and snowfall may occur, and the days are often windy and humid. The summit area is covered in snow and ice, necessitating the use of gaiters and microspikes. While climbing during the rainy season is generally more challenging, it offers a unique and unforgettable experience.
Check the weather here
Meals on the mountain
GEt the ENERGY YOU NEED EVERYDAY
On all of our Kilimanjaro climbs, your meals are freshly prepared on the mountain by our talented chef, so when you arrive to camp after a long day of hiking, you will have a delicious hot meal waiting for you. Please note: Dotcam Safaris can accommodate most dietary needs with warning given well in advance, so please let us know what your meal requirements are. A Kilimanjaro trek requires a lot of energy and having the proper diet is important. This is complicated by the fact that at high altitudes there is a tendency of losing appetite and feeling nauseous. So the meals must be appealing and easily digestable. You will be urged to eat much more than you are used to eating at home. Dotcom Safaris mountain chefs are well trained on what foods are needed specifically for a Mt Kilimanjaro trek.
Your Expert Mountain Guide
TRAINING | SAFETY | EXPERIENCE
All of our guides have extensive experience and training, certification, and knowledge of the area and all of the routes. You’ll be in great hands from top to bottom and by the end of the trip, you’ll be sad to say goodbye! Depending on the number of hikers, there will be generally 1 guide for every 2 people and 4 porters per person.
How to avoid altitude sickness?
Altitude sickness (AMS) is a serious medical condition brought on by travelling too quickly to altitude, and/or performing physical exercise at altitude when unacclimatised.
Tolerance to altitude varies greatly amongst individuals, but a fit person who does not go too fast will not strain their cardiovascular system as much as an unfit person for the same amount of exercise and will therefore be at a lower risk of developing AMS. Even a very fit person however is still very likely to develop AMS if they trek to altitudes above 3500m without some days spent acclimatizing or they walk too quickly.
Altitude sickness can occur in some people as low as 8,000 feet (2,400 meters), but serious symptoms do not usually occur until over 12,000 feet (3,700m). AMS is brought on by changes in the body caused by the reduction in air pressure at altitude. At 5000m the air pressure is reduced to 55% of that at sea level and at 6000m it is down to 49%.
This drop in pressure has three major effects. Learn more here
Tips for your summit night climbing Kilimanjaro
4 TIPS TO INCREASE YOUR CHANCES OF climbing Kilimanjaro successfully.
Maintain the Right Body Temperature
Conserving energy by maintaining the correct body temperature is crucial to a successful Kilimanjaro climb. Always aim to have the right body temperature to avoid your body working excessively to either cool down or warm up.
When you begin your walk, it’s advisable to start slightly cool. Many climbers often say, “Be Bold, Start Cold.” Therefore, just before you commence, remove your down jacket or outer jacket. When you take a break for your “maintenance stop,” promptly put on your down jacket or outer jacket to stay warm. This practice will help conserve your energy.
Stay Hydrated and Nourished
Ensure you have enough energy for both summiting and descending by properly fueling your climb. Summit day can involve trekking for 13-15 hours, potentially burning over 4,000 calories during this time. We recommend bringing a variety of easy-to-eat items such as candy bars, crisps, cookies, trail mix, fruits, nuts, energy bars, and hard candies for summit day.
Utilize Breaks Effectively
During your summit ascent, we will have “maintenance stops” rather than rest stops. It’s important to use this time effectively to prepare for the next stage. Plan ahead for what you need to do: adjust your clothing, take a loo visit break, eat, drink, and most importantly, put on warm clothing before stopping to prevent heat loss. Dotcam Safaris mountain guides are experts at pacing your summit trek and knowing when to take breaks and for how long.
Maintain a Steady Pace
Our guides will set a pace that they believe is best for you, and you should strive to maintain it. Going too fast increases the risk of altitude sickness, while going too slowly can make your walking day excessively long. Keep a steady pace, and you will reach the summit.