Training, packing and altitude
How to prepare for Kilimanjaro
A 12-week training plan, the signs of altitude sickness and the full kit list, so you arrive at the gate ready for summit night.
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How do you prepare for Kilimanjaro?
Start training 8 to 12 weeks before the climb, or 16 weeks if your fitness is low. Hike hills two or three times a week and build up to 4 to 6 hour hikes carrying 8 to 10 kg. Break your boots in for at least 4 to 6 weeks. Pack layers for +30°C at the gate and -25°C at the summit, drink 3 to 4 litres a day on the mountain, and pick a route of 7 days or more.
Key numbers
- Training
- 8–12 weeks
- Daily water
- 3–4 litres
- Summit temperature
- -15 to -25°C
- Fitness level
- Moderate+
Physical preparation
A 12-week Kilimanjaro training plan
You don't need to be an athlete, but proper preparation makes a real difference to your chances of reaching the summit. The most useful training is plain hiking, uphill, on your feet for hours.
- Phase01
Weeks 1–4 · Foundation
- Walk 30-45 min daily
- Stair climbing 2x/week
- Light jogging 2x/week
- Bodyweight squats & lunges
- Phase02
Weeks 5–8 · Building
- Hike 2-3 hours with daypack
- Stair master 3x/week
- Add incline treadmill
- Core exercises daily
- Phase03
Weeks 9–12 · Peak
- Long hike 4-6 hours weekly
- Consecutive day hikes
- Hike with weighted pack (8-10kg)
- Simulate summit night (early start)
Key fitness benchmarks
By the end of the plan you should be able to do all four of these.
- Hike 6-8 hours comfortably with a daypack
- Climb 1,000m elevation gain without exhaustion
- Walk uphill for 2+ hours continuously
- Complete back-to-back hiking days
Critical knowledge
Altitude sickness prevention
Acute Mountain Sickness (AMS) is the number one reason climbers fail to summit. Understanding it is the single most important preparation step.
Mild symptoms
Common above 3,500m
- Headache
- Mild nausea
- Fatigue
- Loss of appetite
- Difficulty sleeping
Continue slowly. Stay hydrated.
Moderate symptoms
Needs attention
- Severe headache (doesn't respond to painkillers)
- Persistent vomiting
- Extreme fatigue
- Shortness of breath at rest
Do NOT ascend. Descend if no improvement.
Severe (HACE/HAPE)
Emergency: descend immediately
- Confusion / disorientation
- Loss of coordination (ataxia)
- Persistent cough with frothy sputum
- Blue lips or fingernails
IMMEDIATE descent. Use oxygen. Evacuate.
Prevention tips
- Climb slowly: pole pole (slowly, slowly)
- Drink 3-4 liters of water daily
- Consider Diamox (consult your doctor)
- Choose a longer route (7+ days)
- Avoid alcohol on the mountain
- Listen to your guide; they know the signs
Routes with 7 or more days
More days on the mountain give your body more time to adjust before summit night.
What to pack
Kilimanjaro packing list
The layering system is critical. Temperatures range from +30°C at the gate to -25°C at the summit.
Clothing: upper body
- Moisture-wicking base layers (2-3)
- Fleece mid-layer
- Insulated down jacket
- Waterproof shell jacket
- Sun hat & warm beanie
- Neck gaiter / buff
Clothing: lower body
- Hiking trousers (2 pairs)
- Thermal leggings (base layer)
- Waterproof over-trousers
- Gaiters (for scree)
Footwear
- Broken-in hiking boots (ankle support)
- Camp shoes / sandals
- Hiking socks, merino wool (4-5 pairs)
- Liner socks for blister prevention
Gear & equipment
- 35L daypack
- 90L duffel bag (for porters)
- Sleeping bag (-10°C rated)
- Trekking poles (essential)
- Headlamp + spare batteries
- Sunglasses (UV400, category 3-4)
Health & toiletries
- Sunscreen SPF 50+
- Lip balm with SPF
- Hand sanitizer
- Wet wipes
- Personal medications
- Altitude sickness meds (Diamox)
- Blister plasters
- Pain relief (ibuprofen)
Hydration & nutrition
- Water bottles (2-3 liters total)
- Water purification tablets
- Electrolyte packets
- Energy bars & trail mix
- Glucose tablets
Never climb in new boots
Break in your hiking boots for at least 4-6 weeks before the climb. Blisters at altitude are miserable and can force you off the mountain. Your boots should feel like old friends by departure day.
Kilimanjaro preparation questions
How long before my climb should I start training?
Start at least 8-12 weeks before your climb. If you're starting from a low fitness base, aim for 16 weeks. Focus on building cardiovascular endurance and leg strength. The most important training is simply hiking — try to get out on trails with elevation gain at least 2-3 times per week.
Do I need to take altitude sickness medication?
Acetazolamide (Diamox) is commonly prescribed as a preventative. It helps your body acclimatize faster by increasing breathing rate. Consult your doctor before the trip. Many climbers take 125mg twice daily starting 1-2 days before ascent. It's not mandatory but significantly reduces altitude sickness symptoms.
Can I rent gear in Arusha instead of buying?
Yes. Quality sleeping bags, down jackets, trekking poles, and gaiters are available for rent in Arusha and Moshi. We can arrange rentals for you. However, bring your own broken-in hiking boots (critical — never climb in new boots), base layers, and personal items.
What vaccinations do I need?
Yellow fever vaccination is required if coming from an endemic country. Recommended: Hepatitis A & B, Typhoid, Tetanus/Diphtheria, and Meningitis. Malaria prophylaxis is recommended for lower altitudes and post-climb. Consult a travel medicine clinic 6-8 weeks before departure.
How much water should I drink on the mountain?
Aim for 3-4 liters per day on the mountain. At altitude, you lose moisture faster through breathing and sweat. Dehydration worsens altitude sickness symptoms. We provide purified water, but bring water purification tablets as backup. Electrolyte packets help maintain mineral balance.
Keep planning
Next steps
Plan your climb
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Tell us when you want to climb and how fit you feel today. We'll suggest a route with enough days for your pace and send a full price.
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- Purified water on the mountain
- Sleeping bags, jackets and poles for rent in Arusha or Moshi
- Add a safari or Zanzibar after the climb
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