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Most treks in Nepal mean five to seven hours of walking a day, often uphill, for many days in a row. You don’t need to be an athlete, but regular walking, hiking or cardio in the months before you come makes a big difference.

Spring (March to May) and autumn (late September to November) bring the most settled weather and the clearest views. Winter is possible on lower routes but very cold up high, and the monsoon (June to August) brings rain and cloud to most trails.

Not for most teahouse treks. Higher, more remote routes and trekking peaks such as Mera Peak are better suited to people who have already trekked at altitude.

Think in layers: thermal base layers, a fleece, a warm down jacket, a waterproof shell, a sleeping bag rated for cold nights, broken-in boots, a sun hat, sunglasses, sunscreen and a refillable water bottle.

Teahouses serve dal bhat, noodles, soups, eggs, bread and more — dal bhat is the trekker’s staple. Don’t drink untreated tap or stream water: bring purification tablets or a filter, or buy boiled water at teahouses.

Mobile signal and paid Wi-Fi reach many villages on the popular routes, but get patchier the higher you go. Teahouses usually charge a small fee to charge devices, so a power bank helps.

Going up slowly, with rest days to acclimatise, is the best protection. Tell your guide straight away about headaches, nausea, dizziness or breathlessness at rest — if symptoms get worse, the answer is to go down.

Yes. Choose a policy that covers trekking up to the highest altitude on your route, including helicopter evacuation.

Tipping guides and porters at the end of a trek is customary in Nepal. The amount is up to you.