Sleeping bag comfortable to 20 degrees F.  Down or synthetic is fine, but dampness and some protection against it are worth considering.  We have heard that a soft, flannel liner (home made) is nice in colder weather and a cover of similar material for the sleeping pad is nice in hot weather.

Sleeping pad LARGE and COMFORTABLE.   We recommend a type which combines open-cell foam and inflation.  The Camprest model made by Thermarest and the Camp Mat model made by Pack Master Outdoor Products are excellent. Do not bring an air-mattress as this will rob your body's heat and conduct it TO THE GROUND.  Your pad may be the single most important item on the trek as adequate rest will be essential to your health and enjoyment - pamper yourself and get the best.

Trekking shoes/boots, one pair.  Either premium quality "walking" shoes or light boots are up to you.  The trail is generally smooth, but some people prefer more support and protection than a walker can provide.  If you choose boots, we emphasize light weight.  A pound on your feet is the same as 5 pounds on your back. 

You may want to bring both because you will need a more substantial shoe than a walker in the snow and sometimes it  pays to alternate shoe gear to keep feet happy.  High top or low top style depends on personal taste and whether you have a need for ankle support.

Beater shoes, one pair as extras in case you get a "flat" and for wearing around camp in the afternoons and evenings.

Sun hat.  Any style that provides good shade coverage for your face/neck/head is adequate. 

Dark glasses  They should have 98% UV protection and have side shields.  These will prevent many headaches resulting from glare (one of the primary causes of  headaches in the mountains).

Sun Lotion  Oceans of lotion.  You know your own skin and its needs.  The altitude will always be higher than sea level, and you will burn fast.  We suggest you consider the highest SPF factor available with sweat and water resistance.  Do not get the alcohol based lotions.

Lip balm with sun block.  Get several as you will use them constantly.  Get the highest SPF factor available.

One-liter poly bottles (2) for carrying drinking water (these also make excellent hot water bottles for cold nights).  You might want to consider insulating cases for keeping the drinking water cold.

Iodine crystals or water purifier that protects against Giardia cysts.  THIS IS ESSENTIAL.  The drinking water on trek is boiled, but we suggest for extra protection that you treat all water that you put in your mouth.  Get a water purification kit, familiarize yourself with the instructions and use it!! 

The taste is not bad, but you may want to bring some kind of flavoring to entice yourself to drink lots (not drinking enough water is another of the primary causes of headache).

Flashlight or headlamp.  Most evenings will be dark and you will need your own light.

Extra batteries and bulb.  Lithium batteries are okay but not required.  Bring more than you think you will need.  The cold and dampness tend to shorten battery life.

Day pack for the trail, 2,250 cubic inches or less.  Getting one that has a hip belt or not is up to you, but make sure the pack is comfortable to wear and doesn't pull on your shoulders.

Umbrella.  Yes, and a large one!  This is an item you will come to love as it provides shade during the hot parts of the trek, privacy when there's no bush to squat behind or  rock to bathe behind, and, in the off chance we will encounter rain, it will keep you dry and cozy.  We have had past trekkers thank us profusely for insisting they bring an umbrella.

ZIP LOCK BAGS, these will become your second best friends after your umbrella.

Swiss Army type knife (sharp) with at least 5 tools and a lanyard.  If you get a knife without a lanyard, buy a case for it that will allow it to be attached to a belt or pack strap.  There will be many times you will want to have it handy.

Space blanket.  Very handy for keeping dampness from coming through the tent floor to your mat and bag.

BIC style lighter.

Belt pouch or shoulder purse to hold your small instruments/equipments, trekking permit and money.  It will become part of you so get one you can live with intimately.

Duffel Bag, big enough to carry sleeping bag, mat and boots if you're wearing your joggers.  Make sure the seams are good and mark it with your name in big, bold letters.

A small, collapsible, lockable suitcase or duffel for storing city clothes in while on  trek. 

Shorts/slacks.  These should be tough and loose with deep pockets.  The knee-length or ankle length, baggy jungle pants are great and/or Skirts.  Again, tough, with deep pockets and full enough to provide cover for you while squatting along the trail.

Shirts/blouses (light weight).  Bring both long and short sleeved.   A hint here is if you want to wash these, remember they have to be light enough to dry during lunchtime.  Dark colors don't show dirt as much as light colors and bright colors are fun.

Wind/Rain pants and jacket.  Gore Tex is nice but not required.  The layering system is recommended for warmth so keep the pants loose enough to wear over other  pants or long underwear.

Sweater or pile garment for layering in cold weather

Thermal undergarments (polypro).

Hat (wool or polypro).

Gloves and over mittens, one for warmth and the other for wind/rain/snow protection.

Underwear .  Nylon or some very fast drying material is good as washing is usually done during lunch.  If they don't dry during lunch, chances are the dampness in the air will prevent them from drying until next lunch.  We suggest you don't hang them on your pack to dry while walking.  You might also want to consider that the "clothes dryer" is a hot rock in the sunshine open to scrutiny by anyone (this usually means everyone on the crew and many of the curious onlookers from the nearest village).

Heavy wool socks, two pairs of the best quality.   Heavy poly socks  tend to retain odors.

Light weight under-socks, two pair of the best quality.  The two-sock system will prevent many blister problems.

• Soap for washing hands, face, hair, clothes etc.
• Toilet paper - bring at least two rolls
• Diaper wipes are very handy for nights with no bath
• Pre moistened wipes are handy along the trail
• Feminine products
• Miscellaneous personal preference cosmetic items
• Toothbrush/toothpaste - get a toothpaste with a high abrasive or anti-tartar agent.  Teeth have a way of feeling fuzzy while on trek.
• Dental floss

Terry cloth towel, small to medium sized, for drying after washing or bathing.

• Aspirin or substitute for aches and pains
• Cough syrup with codeine or codeine tablets
• Cough dropsEye drops
• Blister kit
• Wound treatment - Band-Aids, alcohol swabs or disinfectant, antibiotic cream

• Mild laxative
• Anti diarrhea medication
• Prescription medicines
• A mild tranquilizer/muscle relaxant for helping to sleep at night
• Mole skin
• Nail clippers
• Safety pins
• Ace bandage or something for knee support
• Insect repellent
• opical ointment for itching
• Cotton
• Banded
• Surgical tape
• Sterilised Band aid (Waterproof)
• A pair of scissors
• Dettol

Sewing Kit with needle, thread, pins, scissors, buttons, dental floss, safety pins.

Photography equipment  We suggests that you should carry a camera or digital camera with you to cover your unforgettable trip.

Film  Carry film in clear plastic film canisters in a sturdy clear plastic bag or get an X-ray proof film bag.

Walkman type personal cassette deck with earphones and some tapes, both programmed and blank.  You may want to tape the local people or the trekking crew singing so bring a microphone, too, and lots of batteries to go with.

Reading/writing material  You may be too tired to read most of the time, but keeping a diary is well worth the effort. You can note your experiences in the diary