INFORMATION ON CLOTHING, NUTRITION AND HEALTH 

Here is a suggested list of clothing and accessories for climbing Mt. Kilimanjaro:

• insulated, waterproof hiking boots with rigid uppers and thick soles
• Boots must be WELL BROKEN IN. WE ALSO ADVISE THAT YOU WEAR YOUR CLIMBING BOOTS ON THE INTERNATIONAL FLIGHT OVER IN CASE YOUR LUGGAGE IS LOST BY THE AIRLINE. YOUR CLIMBING BOOTS ARE THE MOST IMPORTANT EQUIPMENT YOU WILL BRING!
• 3 pairs of warm socks
• 3 pair of lightweight socks (to wear under warm socks)
• 1 or 2 pairs of lightweight walking or running shoes for walking around camp (with appropriate socks)
• 1 warm hat (or balaclava) with brim to keep the sun off face and neck and a sun hat (you will need both types)
• 1 pair of insulated hiking or ski gloves
• 1 down-filled, hooded parka or goretex anorak
• 2 sets of thermal underwear (preferably a lightweight pair to wear next to the skin and a heavier second pair for extra warmth)
• 1 pair of warm, windproof slacks
• 1 pair of lightweight slacks
• 1 pair of shorts
• 2 woolen or flannel shirts with long sleeves
• 1 or 2 warm sweaters (fleece-type)
• 2 lighter-weight shirts (or tee shirts)
• 3 or 4 sets of underwear
• lightweight rain gear with hood (Rain can occur at any time on the lower slopes)
• lightweight personal water container
• a water purification kit and/or iodine pills 
• a lightweight daypack for carrying your own water, lunch, camera, film, etc. (A pack that has a hydration system with an insulated water bladder is suggested)
• a medium-sized, sturdy duffel bag to contain all your gear and clothing (Porters will carry this for you, but they will NOT carry framed backpacks)

• a well-insulated sleeping bag suitable for temperatures down to -7C (20 degrees Fahrenheit). The sleeping bag should fit in your duffel bag.
• camping pillow (if desired)
• emergency foil blanket (optional)
• flashlight (with extra batteries); a head lamp will be especially useful for the last part of the climb, which is done at night
• 1 or 2 walking sticks
• One pair of mud gaiters
• dark sunglasses with high UV ray protection or snow goggles (polarising sun glasses are not sufficient to prevent snow blindness.)
• sunscreen with high SPF
• lip balm containing a sun block
• small hand towel, soap, and 2 rolls of toilet paper
• tissues and "wash and dry" wipes
• UV filter for your camera (which is necessary for high-altitude photography)
• high-energy snacks (such as muesli bars, chocolate, or instant hot drinks)
• a small reference book on plants (if you are interested in botany)

IN ADDITION, it is suggested that you assemble a basic medical kit.  Your doctor can advise you on specific items to include.  The following items may be useful:

• a good supply of aspirin (for altitude headaches)
• altitude medication -- as prescribed by your doctor
• an antibiotic to use if needed (such as Septra DS) as prescribed by your doctor
• anti-biotic cream (for cuts and scrapes)
• band-aids and bandages
• moleskin
• scissors, tweezers, and a thermometer
• cold/flu tablets and throat lozenges
• medicine for stomach ailments and rehydration salts

Clothing of various weights is suggested, because you will want to dress in layers (removing layers as you heat up from walking, adding layers as you cool down from resting).  During the first two days, climbers may find it comfortable to wear shorts and tee shirts.  However, temperatures will change at higher altitudes.  By the third day of your climb, it can be very windy and the temperature can fall to freezing at night.

A limited selection of equipment is available for rental at the base of the mountain. It is, however, suggested that climbers bring all of their own equipment. 

PERSONAL HEALTH ON KILIMANJARO

Medical Advice and tips on acclimatization to altitude

The most important factor in a successful summit of Kilimanjaro is the efforts made by the guest in acclimatising to altitude. Acclimatisation is the adjustment of the human body to the diminished supply of oxygen at high altitudes. Mountain sickness is caused by an insufficient flow of oxygen to the brain and other vital organs.  It can affect anyone at altitudes above 10,000 feet.

• The sun is particularly harsh on Kilimanjaro a result of both the equatorial position and the altitude, and can have detrimental effects on those who climb without suncream, hats or block.

• We provide our own toilet tents for use in camp, and encourage the policy of “burn and bury” for those who need the toilet along the trail. Matches are provided for this purpose.

FOOD & NUTRITION

Kilimanjaro is a high-altitude and high-energy experience and as such it requires good and nutritious food. Albatros use the freshest ingredients, the least fat, the most fibre and the purest forms of energy with each menu.

Whilst the region is blessed with good quality fruits and vegetables, some of the more processed energy foods are not available and it is recommended that clients bring their own high-energy sweets and snacks such as Power Bars, Glucose Snacks, Granola Bars etc, if they wish to supplement their diets.

Our climbs offer bush cuisine of the standard expected on a luxury safari and the special, dedicated chef proves how versatile he can be despite the altitude and the cold. Menus may vary, depending on seasonal availability of fresh ingredients, but we strive to provide food of the very highest standard.

DRINKS, WATER & REHYDRATION

We strongly advise trekkers to drink as much fluids as possible on our climbs, as much as 3-5 liters per person per day. Rehydration plays a very important part in the acclimatization process and keeps the body in peak condition by flushing out toxins and germs.

Boiled water is offered to the clients each evening for their water bottles and is readily available at other mealtimes too.  A wide selection of hot drinks (tea, coffee, drinking chocolate,Milo) is also available at meals and soup is served twice daily.

Clients can treat their own water at their own risk and we strongly advise using chlorine or iodine-based purifying products. Powdered juice is useful for removing any chemical taste.

Diuretics such as coffee and alcohol are not recommended as they lead to dehydration.

Tea, coffee, chocolate milk and juice are available at camp and flasks of sweet tea are carried on the trail by guides.

We recommend the Camel bag systems or equivalent, special bladders that fit inside the rucksack (or their own containers) with tubes and mouthpieces. These are excellent way of drinking constantly whilst walking rather than stopping at regular occasions to drink large quantities.