Is Everest Base Camp Trek Suitable for Kids?
Yes, families can complete the Everest Base Camp trek with children if they have planned and prepared appropriately. The trail goes up to 5,364 meters and it will be cold, and the hiking days will be long with the potential impact of altitude sickness. However, several young hikers have successfully completed this iconic high-altitude trekking route in Nepal.
As of 2024, Carter Dallas holds the record as the youngest person to reach Everest Base Camp. He completed the trek at only 2 years old in January 2024. Prior to that, the 4-year-old Zara Sifra from the Czech Republic held the record after reaching base camp in December 2023. These examples illustrate that trekking to Everest Base Camp trek with kids is indeed doable as long as families create a flexible, kid-friendly itinerary and provide good support.
While possible,we still recommend the Everest Base Camp trek for children over 10 years of age, since older kids are generally better suited to the altitude and physical demands. Families should build a few extra days for acclimatization, keep an eye out for symptoms of altitude sickness.
What is the Best Age for the Everest Base Camp Trek with Kids?
There is no official age limit for the Everest Base Camp trekking, but we advise that children be 10 years or older to have sufficient physical conditioning, mental resilience and capacity for handling the altitude.
The trek consists of walking from 4 to 7 hours during the day on uneven terrain, with possible elevations over 5,300 meters, where altitude sickness is a real danger. Young children under the age of 10 are more prone to altitude sickness and find it difficult to deal with the physical aspects and cold climate. While we have heard of some families and kids on the Everest base camp trek that have trekked with children younger than age 10 by allowing for extra days of rest and recovery, walking at a slower pace, and using guides or porters, ultimately the best age for your child is dependent on the child's physical fitness, previous trekking experience, and acclimatization capacity. Careful planning and realistic expectations will make your family trek safely and enjoyable.
Can You Trek to Everest Base Camp with a Toddler or Baby?
In general, we do not recommend trekking to Everest Base Camp with a toddler or baby because of the altitude, difficulty, and health risks associated with the innumerable high elevation sections and their low levels of oxygen, and possible altitude sickness, even for fit adults. Toddlers and babies are also more prone to more cold, dehydration, and altitude illnesses, and their communication skills are limited to be able to express symptoms.
While there are extraordinary cases where other children trekked to EBC, a two year old trekked to EBC in 2023 with his parents, is incredibly rare, and requires an exceptionally strong parental support system along with medical clearance, to enable regular health checks. For families considering this trek along with their toddler/baby, you should plan on an extremely slow trekking pace, with additional rest and consequences like carrying a baby or getting a porter or yak to help with transport. Consulting with your local pediatrician and hiring well experienced guides are valuable insights for families to consider.
When is the best time to do the Everest Base Camp Trek with Kids?
The best time for trekking to Everest Base Camp with children is during the spring (March to May) and autumn (late September to November) seasons. The spring and fall seasons allow more stable conditions with clear visibility and temperatures that allow for safety and comfort. In spring, temperatures will be milder and the rhododendron forests will be blooming, and in fall you can enjoy dry trails and the best mountain views. Winter will be too harsh and cold with plenty of snow; and the summer monsoon will bring rain, and wet and slippery paths; not ideal for trekking with children.By trekking in spring or autumn, you can count on better weather with safer trekking conditions and more enjoyment outdoors for children.
How to Choose the Right Guide or Porter for the Family Everest Trek?
To guarantee the safety and comfort of your family's Everest Base Camp climb, it is crucial to select the appropriate guide or porter. It is highly recommended to choose a guide with professional experience relevant to trekking with families and children, as they will know how to move at a slower pace, take additional rest days and how to monitor the children’s health .
During the booking process, look for agencies that provide trained and local guides who are licensed and have experience in high-altitude trekking and first aid. Communication is paramount - good guides can explain the route, safety measures, and local culture in a manner accessible to anyone in your family.
Porters make the trek easier to handle by carrying heavy loads and reducing the workload on children and adults alike. Porters should be looked after fairly and properly equipped.
Our guides and porters at Footprint Adventure are selected and trained so they can best support families whilst on the trek to Everest Base Camp. They have worked with children in the past and know how to manage the pace, help with any carry, and ensure safety in high altitude. Our staff have experience dealing with the unique issues presented by children and parents and will provide professional help throughout the trek.
Food and Accommodation on the EBC Trek: Is It Kid-Friendly?
Food and lodge on the Everest Base Camp trek are basic but generally suited to families with young children. Most of the teahouses offer a basic set menu, with rice, noodles, soups, pasta, potatoes, and eggs, not a lot of variety; however, usually, that is sufficient to meet the energy requirements of adults and kids. In addition, there are snacks available (biscuits, popcorn, pancakes, etc.) in most places but we still recommend you to bring sufficient snacks from Kathmandu as it can be costly here in Khumbu region. Accommodation will be twin shared rooms in the teahouses. The room features are basic, ie. bed, blankets, but most will have shared toilets. Most places only heat the dining area, so nights, especially at higher altitudes, may be very cold. We suggest families bring warm sleeping bags rated to -15°C to -20°C (5°F to -4°F) plus extra layers for warmth and comfort. For more information on the Everest Base Camp trek, you can also read our blog complete guidebook for Everest Base Camp Trek.
How to Prepare Your Kids Physically and Mentally for the EBC Trek?
Trekking to Everest Base Camp (EBC) is a significant journey especially for kids! But with proper planning, you can set your kids up for a safe, healthy, and exciting trek. When it comes to preparing the kids, the focus needs to be on boosting both physical endurance and mental preparedness, well ahead of the trek.
Build Physical Endurance Early
Begin with the training process at least three to four months prior to the trek. Your children will develop their strength and stamina with gradual exposure to different terrain on a regular basis. Progressively increase the distance and difficulty of the hikes as they become more fit. Recommend that they practice stairs, steep uphill climbs, and day hikes with a light pack on, to help simulate actual trail conditions. In addition to hiking, have them participate in aerobic activities a few times a week such as swimming, cycling, or running. They should practice walking with a pack weighing three to five kilograms, so they can get used to carrying their gear and equipment. Make sure you include rest and recovery periods relative to their effort to avoid overuse injuries or excessive fatigue.
Improve Altitude Tolerance with Practice Treks
Help your children acclimatize to high altitude well in advance of the EBC trek. Plan a few shorter hikes in Nepal, like Ghorepani-Poon Hill, Langtang Valley, or Mardi Himal or several other shorter Everest region family hikes, which allows the group to experience some climbing to altitude slowly. If high altitudes are not available, and you live near hills or mountains, you can spend your weekends at an elevated area to gain some adjustment. Teach your children to walk at a slow consistent pace, not rush, take deep breaths, and drink plenty of water; these habits will allow them to adjust to the demands of high altitude trekking.
Focus on Nutrition and Hydration
Help your child be physically prepared with good nutrition. Prepare meals that have healthy protein, vegetables, whole grains, and good fats to keep their energy levels up. Encourage drinking water regularly, and especially ask them to drink water during your hikes to help develop some good hydration habits. Reduce their junk food, sugary snacks, and pop intake so their bodies are ready for optimal trekking performance.
Prepare Mentally Through Conversation and Exposure
Talk about the trek with your kids, and share the realities of the trek in laying out their expectations. Explain their days will consist of waking for a long day of walking, experiencing cold weather, staying in basic accommodations, enjoying scenic views, and experiencing different cultures. Show them photos or videos of the trail, mountain villages, prayer flags, and yaks so they can envision their experience. Approach altitude sickness as age appropriate, and discuss how they should notify you if they are feeling uncomfortable or unwell, and be removed to an alternate activity. Allow them to engage and be part of the planning process in preparing for the adventure; allow them to help pack their backpack, choose their gear, or mark the route on a map. The more they know and participate in the preparation, the more confidence and excitement they will have.
Build a Positive Attitude
Teach your kids to think of the trek as an exciting adventure. Help them concentrate on the joy of getting there, not whether they get there quickly or not. Celebrate a training achievement, regardless how small, such along the lines of completing a hike or reaching the top of a hill. If you speak positively about obstacles, like a steep climb or a chilly morning, they will see them as fun adventures too! Show them what it is to be patient, keep motivated, and see the beauty in each day while you are on the trek.
Choose the Right Gear and Let Them Get Comfortable
It's essential for your kids to use equipment they are already familiar with and trust. It's best to the new trekking shoe, well in advance to avoid blisters. They should wear their trek clothes on practice hikes, so they can make an adjustment during warm up and getting used to layering. If your kids plan to use a day pack, encourage them to wear it while training. If they plan to use trekking poles, let them use them while they are on the training trek. They shouldn't have bulky, and heavy equipment. Speak to them about the importance of keeping their equipment light and practical in order to become comfortable and independent in trekking.
Top 10 Must-Have Items for Kids on the EBC Trail
Hiking to Everest Base Camp with children is an incredible memory but it does take some preparation. Between the weather, altitude, and the unpredictability of the trails, it can be difficult, so choosing the appropriate gear is important as well as keeping your kids safe, comfortable, and happy. Here are the 10 most essential items you must carry for your kids to have on the EBC trail:
- Well-fit, broken-in hiking boots with decent ankle support.
- Layered clothing system: moisture-wick base layer, insulated mid layers, waterproof outer layer.
- Warm hat and gloves to insulate against cold temperatures.
- High SPF sunscreen, lip balm, and sunglasses with UV protection.
- Reusable water bottles or hydration packs to hydrate regularly.
- Food and energy bars to maintain energy between meals.
- Adjustable trekking poles sized for children to help with balance and to take strain off their knees.
- Basic first aid kit that includes blister treatment and Altitude sickness medication like acetazolamide i.e Diamox, if recommended.
- Headlamp with extra batteries in case of early starts or power outages.
- Small comfortable backpack sized for kids to carry their personal items and snacks.
- Dealing with Altitude Sickness in Kids During the EBC Trek
Understanding the Altitude Sickness in Kids
Altitude sickness is when the body struggles to adapt to the decreased oxygen levels at high altitudes, generally greater than 2,500 meters (8200 feet). Symptoms in children include headache, nausea, dizziness, decreased appetite, fatigue and sleeping issues. Severe symptoms can be worsening of headache, vomiting, shortness of breath or swelling, which require medical help and descent to lower altitudes.
- Ascend gradually; gain no more than 500 meters of sleeping altitude per day above 3,000 meters and take rest days, especially at Namche (3,440 m) and Dingboche (4,410 m).
- Add 2–3 extra acclimatization days to allow kids to adjust properly.
- Let kids walk at their own comfortable pace so they don't overexert themselves.
- Hydrate kids by having them sip on water frequently; avoid drinks with sugar and caffeine.
- Make sure kids stay warm, dry, and well-rested at all times during the trek. Watch for the signs: headache, nausea, vomiting, tiredness, loss of appetite, sleeping problems, irritability, or dizziness.
- If you encounter any symptoms, stop moving up, stay at the same altitude for about 24 hours, drink fluids and give them light food, and keep a close watch on them.
- If symptoms deteriorate or don't improve after 24 hours, descend at least 500 meters.
- Discuss any medications that can be used for prevention e.g., acetazolamide (Diamox) with your doctor before you trek, and only carry pediatric doses if advised to do so.
- Have a training plan that includes regular physical activity and ideally some shorter hikes at high altitude before the EBC trek.
- Show kids how to communicate how they are feeling and ask if they are experiencing anything strange.
- Have a plan B, evacuation insurance, and familiarity with competent medical aid nearby.
Tips for Making the Everest Base Camp Trek Enjoyable for Kids
- Start the trek off very slow in a controlled manner to allow kids to acclimatize to the altitude in a relaxed way without feeling rushed.
- Aim to have regular breaks throughout the day so kids can rest, eat snacks, take in the sights, take a bathroom break or all of the above.
- Prioritize lodges or organizational types of accommodations that are family friendly with a good reputation of cleanliness and basic comforts.
- Bring a few warm clothes (i.e. warm gloves, hats, and a good sleeping bag) apparel items that will help keep the kids comfortable on what will be cold nights.
- Make sure you bring snacks that your kids like in order to keep their energy levels up and help ; whether you are at a lodge, camping in a tent, or traveling via mule, there will be some familiar meals.
- Pack some small toys/game/books/drawing stuff for your kids at night or down time when you are not trekking throughout the day.
- Prior to leaving for the trek, Talk to your children about what they can expect on the trek so they feel mentally prepared and engaged.
- It is also a good idea to hire a guide who has experience working with families, as they will understand how to engage with your kids a bit better to offer more of an experience.
- Help maintain and encourage a good attitude on the trek by recognizing and celebrating small milestones or accomplishments, and keeping the trek light mood and flexible.
Conclusion
Traveling to Everest Base Camp with kids is an incredible family journey that, with the right planning, can be a safe and fun-filled experience. Although the trekking route has its highest point above 5300 m and is walked over many days, it is manageable and doable for families with kids aged 10+ that walk at a slower pace and include additional days to allow acclimatization. Children can prepare for the trek by physically training and mentally preparing, so they have the mental capacity and capability to deal with the trek. Keeping kids outfitted [with the right gear and warm clothing], being wary of the signs of altitude sickness, and attentively monitoring their comfort and health is your safeguard on the trek. Children may be more susceptible to parts of high altitudes, so your awareness and flexibility are important.
FAQs
What is the minimum age recommended for kids to trek to Everest Base Camp?
Most experts recommend a starting minimum age of 10 for the Everest Base Camp trek. At this age, children should be able to cope better with the long hiking days, altitude variations, and basic living conditions. However, each child should be individually assessed in regards to fitness, maturity, and trekking experience.
How long does the Everest Base Camp Trek usually take with children?
Typically, families will complete the trek in 14 to 16 days, allowing for acclimatization time and generally shorter hiking days. Travelling at a slower pace helps children acclimatize successfully to the altitude and allows families to appreciate the journey rather than feel rushed.
What are the biggest challenges families face when trekking with children in the Everest region?
Families will often face challenges from altitude sickness, cold temperatures, limited food or snacks, and physically demanding, long hiking days. Children also may have difficulty with basic accommodations and missing things from home and so remaining adaptable and supportive is vital.
What should I pack specifically for children that an adult might not need?
Be sure to pack extra layers for warmth, child-sized trekking items, plenty of familiar snacks, books, small toys, and familiar comfort items like a stuffed animal or blanket. Packing personal distractions (i.e., books and toys) and child-specific medications can positively impact the experience and comfort of the children.
How do I manage screen time or entertainment for kids during long trekking days?
Reduce screen time by encouraging your kids to play in their environment, make up trail games, take photos, write in a journal, or learn about the local culture. At the end of the day, consider a small amount of tablet or audiobook use as a reward or winding-down tool.
