Nar Phu Valley Trek

Equipment list for 

First-aid 

For altitude.

Altitude sickness medicine/Diamox 
Ibuprofen or paracetamol
Oximeters.

For cuts and wounds

Antiseptic liquids. (Betadine/Savlon)
Alcohol swabs or antiseptic wipes.
Band-aids, gauze pads, adhesive tapes.
Tweezers and small scissors.

For stomach issues.

ORS (oral Rehydration salts)
Anti Diarrheal. (e.g. Loperamide).
Probiotics or activated charcoal tablets.

For a cold and a cough.

Lozenges and a nasal spray.
Cough syrup (Non-drowsy type)
Lip balm, petroleum Jelly, cold cream.

Miscellaneous

Blister plasters (e.g., Compeed)
Elastic bandage for sprains. 
Pain-relieving balm or spray
Eye drops.
Thermometer.
Surgical/ latex gloves.

Hands

Mittens 
Hand-warmers
Trekking poles
Fist wraps
Woollen gloves

Footwear

Four pairs of woollen socks 
well-gripped waterproof boots
Flip-flops
Crampons

Toiletries 

Soap bars 
Shaving kits
Nail kits
Hand-sanitisers
Toothbrush
Mid-sized towel
Sanitary napkins
Shampoo sachets

Additional

Notebooks 
Cameras
Water bladders of min. 2-litre capacity 
Chargers and power banks
First-aid kits
Regular medicines 
Multi-purpose Swiss army knife

Other medical advice

Hydrate constantly at altitude; dehydration is dangerous.
Rest if the symptoms of AMS start.- Don’t push higher. If your body is warning, (Motivation isn’t always the solution to reach the destination, your life matters)
Avoid alcohol or smoking- worsens acclimatisation.
Consult your doctor about high-altitude medication and possible side effects before the trek.

Drinking water on the Nar Phu valley trek

Drinking water will be available for you throughout the trek in different local shops to buy and refill at teahouses. But it’s advised for foreigners to buy mineral water bottles or at least boil their water before drinking, as the water is straight from the source. Might not settle with dear Physiology due to the new environment, despite the water being clean and drinkable. 
There are different methods to obtain water to drink as follows:

Bottled water

The most convenient way to get water is to buy bottled water available easily at local vendors. It’s advised for you to buy water at lower elevations if you want to save costs, as the price of bottled water spikes with rising elevation. A bottle of water costing Rs. 100 at Lukla might cost Rs. 400+ in Gorakshep. Despite being convenient, it’s advised for travellers to carry their refillable personal water tumblers to avoid plastic waste.

Boiled water

Most tea houses offer boiled water for a small charge, but getting the boiled water is worth it cause it’s safer from untreated water, and since usually the region is visited during cold weather, it’s advised to avoid drinking cold water to avoid the body from losing heat and energy.

Tap or stream water

Water from these sources is readily available to drink, but just like suggested before, it needs to be processed through some sort of viable treatment in order to avoid pathogens.

Filtration process

There are several purification methods that travellers can use for water purification besides the mentioned ones, which can be useful even in times of emergency, particularly for solo adventure travellers to know about them, such as:

Water purification tablets

Lightweight and effective.
Safe but slightly chemical taste.

Portable water filters

Mechanical filters (Life Straw, Sawyer Mini) 
Ideal for stream and tap water.

UV sterilisers (Steripen)

Quick and efficient (takes around 90 seconds)
Needs batteries and works best with clear water.

Tips for drinking water on the Nar Phu valley trek

Always carry a bottle or two with you. Some stretches between villages can be long.
Insulated bottles help with cold water at higher altitudes.
Purification tablets wait at least 30 minutes before drinking. 
Many trekkers prefer to stay in tree-houses and purify by themselves, as it is cheaper and sustainable.

Note: Anyone who needs to be under regular medication, please bring an adequate amount of medication while on the route and also have insurance in case of emergency evacuation by helicopter.

Mobile network in the Nar Phu valley trek

You can buy SIM cards from a local general telecommunication store after providing a copy of your passport. As for the data-acquiring process, you’ll get instructions in the manual for the SIM card.

Ncell and NTC work up to Namche and patchily beyond that.
Travellers often prefer Ncell, saying it has slightly better coverage up to the higher regions..
By a local SIM card in Kathmandu with a passport copy.

Pro tip: Carry a high-capacity power bank (20,000 mAh or more) and a solar charger if possible. Charging is limited above 4,000m.

Internet speed is good for WhatsApp, email, and occasional social media posts, but might not be as expected for Netflix and YouTube due to the elevations.

Currency details for the Nar Phu valley trek

The official currency in Nepal is the Nepalese rupee.
Notes come in denominations like 5,10,20,500, and 1000.
Coins are rarely used and not accepted in remote trekking areas.

Exchange rates.

Exchange rates fluctuate, but as of early 2025,1 USD is equivalent to NPR 130-135.
Rates are slightly better at authorised money exchanges in Kathmandu compared to airports or hotels.

Where to exchange.

Kathmandu (especially the Thamel area) As numerous licensed money changers offering competitive rates.
You can also exchange it at banks, but they often require passport copies and may charge a small fee.
ATMs are widely available in Kathmandu and sometimes, like in Lukla, but not reliably beyond that.

On the trail.

After Lukla, no ATM are available.
No money exchange facilities either- Cash is the only way.
Only a few lodges accept foreign currency. (USD/EUR) at low exchange rates.

Important tips Nar Phu valley trek

Carry enough cash in NPR before flying to Lukla.
Budget for daily expenses, buffer for emergencies, and a tip. (Suggested 3000 to 4000 per day)
Dividing your money into smaller denominations is easier for transactions.
Some lodges and shops might not have changed for NPR 1000 notes at higher elevations. 

Hiring a guide and porter Nar Phu valley trek, decide early: independent or through an Agency?

Trekking agency (most reliable) :

Offers licensed, insured guides and porters.
Handles all logistics: flights, permits, accommodations, etc.
You pay more, but it’s stress-free and safer.

Independent guide/porter

Slightly cheaper, but you’ll need to ensure they are licensed and experienced.
 You’ll need to coordinate everything yourself ( permits, itinerary, bookings)

Recommended: Use a government-registered trekking agency in Kathmandu or online ahead of time for verified and insured staff. 

Verifying Credentials and Experience

Guide: 

Must be government-licensed.
Should have basic English and first-aid knowledge.
Experience in high-altitude trekking is a must.

Porter:

Usually from the local sherpa or rai communities.  
Can carry 20-25 kg of loads.
Often have limited English but are incredibly strong and helpful.
If you’re booking independently, ask for their trekking licence, insurance details and past client reviews.

Altitude sickness.

Nar Phu valley lies in the Annapurna region, and during the trek it exceeds 2,500m, the altitude marked for altitude sickness, so trekkers are advised to stay alert and careful and pre-equipped with caution and necessary resources to deal with any possible upcoming unforeseen altitude-related issues. Altitude/ elevation sickness, also known as acute mountain sickness (AMS), occurs when you ascend to high altitudes too quickly and your body struggles due to a lack of adequate oxygen. It typically affects people after ascending beyond 2500 meters (8,200 ft) and can escalate if ignored.

Common signs and symptoms.

Symptoms usually begin 6-24 hours after ascent and to help control the situation can range from mild to life-threatening. It’s crucial to recognise early signs to take the situation under control.

Mild Symptoms

Headache (Most common)
Nausea or Vomiting.
Loss of appetite.
Dizziness or Lightheadedness
Fatigue or unusual tiredness
Difficulty sleeping.

Moderate to severe symptoms

Persistent, worsening headache.
Confusion or disorientation
Shortness of breath, even at rest.
Difficulty walking (ataxia)
Tightness in the chest.
Severe fatigue.
Bluish lips or fingernails.

Serious Symptoms

High-altitude cerebral edema
Swelling of the brain.
Symptoms include Confusion, hallucinations, poor coordination, Drowsiness or even coma.
Life-threatening and requires immediate descent.

High-altitude pulmonary edema.

Fluid builds up in the lungs.
Symptoms include breathlessness at rest, coughing (Possibly with pink froth), Tight chest, and blue lips.
Fatal if untreated.

Preventive measures

Ascend gradually.
Stay hydrated and avoid. Beverages like alcohol and caffeine, especially in the early days of the trek.
Consume a high-calorie diet with carbohydrates. Avoid overeating and spicy food that could lead to stomach upset.
Climb high, sleep low.
Consider medication. Often recommended for the high elevation trekkers, Acetazolamide is often taken 1-2 days before reaching high altitudes.
And most importantly, know when to stop or descend.
And most importantly, report about even the slightest uneasiness to the guide or fellow companion.

Insurance 

When planning the Annapurna Nar Phu Valley trek, obtaining proper insurance is a crucial aspect that should not be overlooked. While trekking in remote areas of the Himalayas poses various risks, comprehensive travel insurance ensures Peace of Mind during your adventure.

Key insurance requirements.

Medical coverage
It is essential to have insurance that covers medical expenses in case of injury or illness while trekking. Look for policies that include emergency evacuation, as remote locations may require helicopter transport to the nearest medical facility.

Trekking coverage
Ensure that your insurance explicitly covers trekking at high altitudes. Not all travel insurance policies include high-altitude trekking, so it is vital to confirm with your provider. Coverage for altitude-related illnesses,  such as Acute Mountain Sickness (AMS), should also be included.

Trip cancellation and interruption
Policies that cover trip cancellation or interruption are important in case unforeseen circumstances, such as illness or Natural disasters, arise. This coverage can help you recover non-refundable expenses.

Lost or stolen gear
Trekking often involves valuable gear and personal belongings. Travel insurance that covers the loss or theft of equipment like cameras, trekking poles and other essential equipment can provide financial protection. 

Search and rescue
Due to the remoteness of Nar Phu Valley, search and rescue operations can be expensive. Ensure your policy includes coverage for search and rescue incidents, offering protection in the event of emergencies while you are on your Annapurna Nar Phu Valley trek.

Personal liability

Including personal liability coverage in your insurance policy is wise. This protects you in case you accidentally cause harm to others or damage property during the trek. Before embarking on your journey, review your insurance policy thoroughly and check if it meets the specific requirements for trekking the Nar Phu Valley. It’s also advisable to carry a copy of your insurance details and emergency contact information with you throughout this trek. This preparation ensures that you can focus on breathtaking landscapes and rich cultural experiences without unnecessary worries.

Accommodation 

Teahouse/lodges during the trek

Hotel in Kathmandu

Meals 

Breakfast, Lunch, Dinner during the trek 

Breakfast in Kathmandu

Permit required 

Nar Phu Valley restricted area permit.

This is the most important permit for this region due to its sensitive location near the Tibetan border and the preservation of culture.

Cost

September to November (Autumn/Peak season)

US$100 per person for the first seven days and then US$15.00 per person for each additional day.

December to  August (other seasons)

USD 75 per person for the first seven days and then USD 10 per person for each additional day (Some sources say USD 15 per day for additional days in this period 2, so confirm with your agency.

Important note

You cannot obtain this permit as a Free Individual Trekker (FIT). You must apply through a government-registered Nepali Tracking agency, and you must trek with a licensed guide. Solo trekking is strictly prohibited in this area. A minimum of two trekkers is usually required for the permit to be issued.

The Annapurna Conservation Area Project (ACAP) permit:

Since the Nar Phu Valley Falls within the Annapurna Conservation Area, this permit is mandatory.

 Cost:

For foreigners (other nationals): NPR 3000, approximately USD 23-25 per person.

For SAARC citizens, NPR. 1000, approximately USD 8 per person.

This permit can be obtained independently at Nepal Tourism Board offices in Kathmandu or Pokhara, or ACAP entry points like Besisahar, but your trekking agency will usually handle this for you.

Documents required (typically provided to your trekking agency)

Two passport-sized photos.

Nepal tourist visa.

A detailed trekking itinerary specifying entry and exit dates for the restricted area.

Travel insurance papers are often required to cover high-altitude rescue.

Where to obtain permits:

The Restricted Area Permit (RAP) is issued by the Department of Immigration in Kathmandu. Only Registered Nepali trekking agencies can apply for this on your behalf.

The ACAP permit can be obtained from the Nepal Tourism Board, Pokhara ACAP entry permit counter in  Besisahar. Your agency will typically handle this as well.

No TIMS card needed: You typically do not need a Trekkers Information Management System (TIMS) card for the Nar Phu Valley trek because the restricted area permit strips as a similar purpose and provides the necessary trekking and safety Information.

Why is Nar Phu a restricted area?

The Nepalese government has designated the region as a restricted area due to its proximity to the Tibetan border. This classification supports border security, manages tourism effectively and helps preserve the historic culture and heritage of the area. As a result, all travellers are required to obtain a restricted area permit to access this region. Secure applies to both Narpa Rural Municipality and Nasho Rural Municipality since Nar Phu is situated in the Manang district. 

The fee for the permit is USD 100 for the first week, 7 days during the autumn months of September through November, with an additional cost of USD 15 for each day beyond that. For the winter, spring and summer months from December to August, the initial cost is USD 75, but for the first seven days, the a USD 15 charge for each extra day spent in the restricted area.

Distance 

The Nar Phu Valley trek is not a short stroll; it’s a magnificent multi-day expedition that covers a considerable distance through challenging Himalayan terrain. The total trekking distance can vary slightly depending on the specific itinerary and whether it’s combined with sections of the Annapurna Circuit.

General trekking distance and duration:

Trekking distance: Most Nar Phu Valley treks, typically spanning 10-16 days of actual trekking (excluding travel days to and from the trailhead), cover an approximate distance of 90-180 km.

Daily walking distance: On average, you can expect to walk 10-20 km per day

Daily walking hours: This translates to 6-8 hours of walking each day, though some days, particularly when crossing high passes, can extend to 9-10 hours.

Nar Phu Valley trek for Beginners 

The Nar Phu Valley trek is generally considered moderate to challenging, and while it’s not strictly off-limits for beginners, it’s not the easiest trek in Nepal. It requires a good level of physical fitness, mental stamina and proper preparation.

Here’s a breakdown of why it’s challenging and what beginners should consider.

Challenge for beginners:

High altitude: The trek involves sustained ascents, with the formidable Kang La pass reaching an elevation of 5,230 meters (17,454 ft). Most days are spent at about 2500 metres, which significantly elevates the risk of acute mountain sickness (AMS). Acclimatisation is crucial, and the itinerary often has limited and specific rest days for this. 

Remote and isolated terrain: Once you leave the main Annapurna trail, the Nar Phu Valley offers very limited modern amenities. Expect basically houses with shared facilities and don’t count on widespread Wi-Fi or hot showers. Help can be delayed in case of emergencies in mobile network is often unavailable.This remoteness requires Self-reliance and preparedness.

Physically Demanding: The trails are rugged and uneven, weaving through remote canyons, river gorges and exposed Alpine landscapes. You should be prepared for daily walks lasting 5 to 8 hours, often involving consistent and substantial altitude gains. 

Kang La Pass: This high pass is arguably the most physically and mentally taxing part of the trek. It involves a long, steep ascent over loose rocks and scree in thin air. Depending on the season, snow and ice can make the path slippery and treacherous.

Restricted area: The Nar Phu valley is a restricted area, meaning you are not allowed to trek alone. You must acquire special permits and trek with a licensed guide and in a group of at least two people. This adds to the logistical planning. 

Is it truly for beginners? 

Some sources suggest it can be done by fit beginners with proper preparation. Many advise against it for individuals with absolutely no prior trekking experience. It’s recommended to have at least one prior multi-day trekking experience to understand the demands of high-altitude and remote trekking.

If you are a beginner considering this trek, you must:

Be in excellent physical condition: Start a dedicated training routine at least five to six weeks before the trek. Focus on cardiovascular fitness like running, cycling, strength training, leg and core and practise hikes with a weighted backpack to build endurance. 

Understand AMS: Familiarise yourself with the symptoms of acute mountain sickness and be prepared to descend if necessary. Proper hydration is vital. 

Go with a reputable agency: A good trekking agency will provide experienced guides and ensure proper accommodation for the days in the itinerary. And handle all the permits and logistics.

Pack appropriately: This includes layered clothing for a variety of temperatures from warm sunshine to biting cold, a good sleeping bag, sturdy and waterproof hiking boots (Broken in) and well well-equipped first aid kit. 

Be mentally prepared: The isolation, limited facilities and physical challenges can be mentally taxing or positive. Attitude and resilience are key. 

Best time for beginners:

The Spring (March to May) and Autumn (September to November) seasons are considered the best times for the Nar Phu Valley trek.

Spring: Offers pleasant temperatures 10-20°C in lower altitudes, Clear skies and rhododendron forest in bloom. Trails are generally green and colourful.

Autumn: Characterised by stable temperatures 5 to 15°C, clear blue skies and excellent mountain views. There’s a low chance of rainfall, and the trails are dry.

Avoid winter (December to February) due to extreme cold, heavy snowfall and the risk of passes being closed. Monsoon (June to August) brings rainfall and makes the trails slippery, though Nar Phu lies in the rain shadow, making it less effective than other areas.

Alternative treks for beginners in Nepal.

If the Nar Phu valley trek seems too challenging for the first Himalayan experience, here are some excellent alternatives that are more suitable for beginners. 

Kori village trek: The Kori village trek through the picturesque landscapes of Nepal offers trekkers an opportunity to immerse themselves in the rich culture of local communities. Over a few days, you can engage with villagers, explore stunning mountain views, and participate in traditional activities. With essential gear for trekking, a focus on sustainability, and respect for local customs, this trek provides a unique blend of adventure and cultural enrichment for an unforgettable experience.

Ghorepani Poon Hill Trek: A shorter, relatively easy trek known for its stunning sunrise views over the Annapurna and Dhaulagiri ranges. It’s a great introduction to teahouse trekking.

Mardi Himala base camp trek: An increasingly popular trek that offers spectacular close-up views of the Annapurna range without reaching extremely high altitudes. It’s less crowded than some other popular routes.  

Langtang valley trek: A beautiful trek through diverse landscapes, including forests, pastures, and traditional Tamang villages. It offers impressive mountain views and cultural experiences at moderate difficulty. 

Everest View Trek: A short trek in the Everest trek that provides panoramic views of Everest and other high peaks and without going all the way to EBC.