Wallet Passport, cash, revolut card, residence permit, visa, etc. Both ! 300 g Medical & travel insurance AXA Travel Intertours + private Swiss medical insurance + REGA Both Local SIM card Nepal: NTC. Bhutan: B-Mobile Both Smartphone Pixel 10 Pro (great battery and camera) Both 273 g
2 long-sleeve tops 1× Icebreaker Oasis merino 200 long-sleeve + 1× Devold mesh merino long-sleeve Both 176 g + 131 g = 307 g 3 short-sleeve tops 1× Devold classic merino tee + 1× Patagonia cotton tee + 1× On Technical shirt Both 108 g + 104 g + 67 g = 279 g 2 trekking trousers 1× Arc'teryx Essent high-rise hiking leggings + 1× Arc'teryx Gamma softshell Both 286 g + 185 g = 471 g 12 Underwear Mix of merino and cotton Both 243 g Bras × 3–4 Included 1 sports bras and a comfortable cotton for tea houses Both 125 g + 40 g = 165 g Trekking socks × 3 pairs All merino wool: 2× Falke TK1 & TK2 + 1× Smartwool Light Both 150 g + 60 g = 210 g Heavy wool socks × 2 pairs For sleeping (wool) + teahouse if cold Upper Mustang 54 g + 80 g = 134 g Socks x 2 For walking in the city or not cold weather Bhutan 55 g Compression socks Graduated compression socks for long-haul flights Both 2 merino fleeces 1× Icebreaker 260 Tech Half Zip + 1× Mons Royale offgrid Both 258 g + 276 g = 534 g 1 fleece pullover Patagonia microdini 1/2 zip for tea houses Both 253 g Light trousers Lululemon flared leggings for warmer days and city use Bhutan 215 g
Shell jacket LaMunt Tiziana 3L Both ! 400 g Shell trousers Rab Downpour Mountain Pants Both 263 g Thermal fleece For extra cold days Both 400 g Lightweight down jacket Norrøna Trollveggen superlight down 800 hood Both ! 226 g Heavy down jacket From agency or buy in Nepal Upper Mustang ! Wide-brim sun hat Fjällräven Abisko Summer Hat Upper Mustang 100 g Merino beanie Buff Midweight — doubles as sleep hat Upper Mustang 33 g Headband Lightweight alternative to beanie. Upper Mustang 49 g Buff neck gaiters 1× light merino Buff + 1× heavy Buff Switch Polar Both 49 g + 41 g = 90 g Liner gloves Icebreaker merino 200 Both 34 g Waterproof shell gloves Montane Gore-Tex Upper Mustang 87 g
Trekking boots Salomon Quest 4 Gore-Tex Upper Mustang ! 1.16 kg Low trail / city shoes Salomon XT-6 Bhutan 576 g Flip flops Shower shoes Both 210 g Camp shoes / mules North Face Thermoball Traction V Mule for homestays and teahouses Upper Mustang 392 g
Sleeping bag (-9°C comfort rating) Sea to Summit Ascent -9°C women's version. Opens fully or partially to regulate temperature. Ok for side sleepers Upper Mustang ! 1.35 kg 1 long-sleeve top 1× Icebreaker Oasis merino 200. Likely sleep layer, but will rotate depending on temperature (mesh merino if warm, thermal if cold) Both 176 g 1 thermal set 1× North Face thermal long-sleeve top + 1× Odlo merino thermal long bottom + 1× Devold merino short bottom Upper Mustang 131 g + 126 g + 70 g = 327 g Pyjama Short sleeve Bhutan 156 g Inflatable pillow + pillowcase Exped lightweight inflatable pillow + liner (personal must-have) Both ! 245 g + 106 g = 351 g Sheet liner For Bhutan homestay or anywhere clean sheets aren't guaranteed Both 160 g Earplugs Loop Earplugs Quiet 2 Plus Both ! 10 g 2 Sleep Masks Silk sleep mask from Lunya Both ! 2 x 48 g = 96 g Melatonin Essential for jet lag. I use the sublingual dissolving kind Both ! 9 g
Sunscreen UVA & UVB (SPF 30) Both ! 60 g Lip balms 1x SPF + 1x Burt's Bees Both Face moisturiser Evening cream with aloe vera Both 78 g Makeup wipes 25x Evening face cleanse Both Consumables 174 g Wet wipes 4x Chilly intimate wipes Nico Both Consumables 248 g Dry wipes Morning face cleanse Both Consumables 127 g Face cleanser AHA/BHA Cleanser travel size Bhutan 78 g Hand sanitiser Sterillium gel Both 53 g Supplements & vitamins supplements + Nuun electrolyte tablets Both Consumables 268 g Soap leaves Sea to Summit soap leaves (TSA friendly) Both Consumables 17 g Toiletries (travel size) Shampoo, toothpaste, toothbrush Both 49 g + 90 g = 139 g Deodorant The Wild natural deodorant (solid/paste format) Both 133 g Tissues / pocket packs Bring at least 10 packs Nico Both Consumables Sanitary products Unfortunately necessary Upper Mustang 73 g Shewee Just for emergency (bought it for EBC initially).Tea houses sometimes have a bucket in the room but not guaranteed. Hoping not to need it Upper Mustang 88 g 31 oil I love this oil from Just. Helped with breathing at altitude in Peru Both 50 g Peppermint oil Apparently keeps mice away… fingers crossed Both 46 g Insect/flea repellent Zerobit travel size by Sensolar Both 125 g Utilities Nail scissors, nail clippers, tweezers, razor, etc. Both 130 g Brush + comb Tangle Teezer for knots + regular comb Both 77 g Small mirror For daily hairstyling (braids) Both 66 g Dry shampoo powder + micellar water For the many days without proper hair washing Both 50 g + 120 g = 170 g FFP2 masks For Kathmandu air pollution (1/day) Upper Mustang Consumables
Dafalgan Paracetamol. Base painkiller Nico Both 28 g Ibuprofen Anti-inflammatory for muscles and joints (also for altitude headache) Nico Both 30 g Voltaren or Soufrol (topical gel) Topical cream for muscle and joint pain Nico Both 100 g Plasters + kinesiology tape Bring plenty. Multipurpose tool Both ! 10 g Compeed blister plasters Far more effective than regular plasters Nico Upper Mustang ! Gastrointestinal meds Loperamide (Imodium) for diarrhoea, Iberogast for heartburn and bloating Nico Both 13 g + 70 g = 83 g Perskindol Topical pain relief gel Both 89 g Gly-Coramin Glucose + nicotinamide energy supplement Nico Both 117 g Zitromax (azithromycin) Broad-spectrum antibiotic for bacterial infections (only under medical advice) Nico Both 80 g Co-amoxicillin Broad-spectrum antibiotic for respiratory and skin infections Nico Both 32 g Medrol Corticosteroid for severe allergic reactions or inflammation Nico Both 9 g Pevisone cream For fungal infectionss (antifungal + cortisone combo cream) Nico Both 22 g Fucicort cream For skin inflammation or allergic reactions (cortisone + antibiotic combo cream) Nico Both 23 g Itinerol B6 Anti-nausea for motion sickness and mild altitude symptoms. Contains caffeine! Both 10 g Probiotics (Lactibiane Voyage 20M) Start 2 days before travel for entire trip duration Both 27 g Cetirizina (cetirizine) Antihistamine for allergic reactions or insect bites Nico Both 90 g Fluimucil (acetylcysteine) Mucolytic for productive cough and congestion Nico Both 30 g Normix (rifaximin) Intestinal antibiotic for traveller's diarrhoea. Non-absorbable (acts locally in the gut) Nico Both 7 g Bepanthen Pro Healing and protective cream for wounds, abrasions and open blisters. Not an antibiotic Nico Both 30 g Throat spray (Froben or similar) For sore or irritated throat Nico Both 37 g Eye drops (single-dose) It's very dusty and windy in Mustang Nico Upper Mustang 6 g Canephron and Monuril Canephron (natural) for mild symptoms. Monuril (single-dose antibiotic) Nico Both 50 g Dalacin Topical antibiotic gel for skin (acne) Both 65 g Triofan Nasal decongestant spray Nico Both 21 g Digital thermometer For monitoring fever Nico Both 9 g Neocitran For flu and cold symptoms Nico Both 12 g
Parmesan (vacuum packed) 10–12 individual 30g portions Gluten-Free Upper Mustang ! Consumables 325 g 25 x GF energy bars 9 x yfood bars, 11 x be-kind protein bars, 5x Special Flakes Nutrifree Gluten-Free Upper Mustang ! Consumables 568 g + 590 g + 139 g = 1.3 kg Rice cakes or corn/rice crackers Great for breakfast or snacks, keep well Gluten-Free Upper Mustang Consumables 300 g Dark chocolate bars 3 bars (100g each) Gluten-Free Upper Mustang Consumables 329 g Coeliac restaurant card Explains coeliac disease to the cook (translated into English, Nepali, Dzongkha, Tibetan) Gluten-Free Both !
Travel detergent or wash sheets Sea to Summit Wilderness Wash (multi-purpose: clothes, body, dishes) Nico Both ! 59 g Colour-catcher sheets + mesh laundry bag Colour-catcher sheets to protect merino and technical fabrics when sending laundry to hotel services Nico Both 69 g Scrubba Wash Bag (mini) For washing clothes in tea houses Nico Both 69 g Travel clothesline with hooks Sea to Summit the Clothesline Nico Both 28 g Dirty laundry bag Never mix dirty with clean Both
Power adapter (Type C + D) Nepal: C/D. Bhutan: B/D/G Nico Both 3-in-1 charging cable Triple connector (3x USB-C) Both Power bank Min 20k mAh.Charging not always available in tea houses Both 185 g Headlamp Monastery nights, tea houses, frequent blackouts Nico Both ! Camera and accessories Ricoh GR IIIx (protected from tape and extra accessories), 3 batteries, 2 SD cards Both 285 g + 122 g + 119 g = 526 g SD to USB-C adapter Transfer photos from camera to phone without draining the Ricoh battery Both 10 g Earbuds Shokz OpenFit 2+ Both 75 g Smartwatch + charger Coros 3 (blood oxygen monitoring and excellent battery life) Both 46 g Kindle For reading on rest days and tea house evenings Both 335 g
35L backpack Gregory Jade 33 XS/S Both ! 1.46 kg Duffel bag North Face (70L) or agency bag Both 1.62 kg TSA-approved padlocks For locking duffel bags in checked luggage Both 2 x 69 g = 138 g Big beauty case Cotopaxi Necessaire Nido Del Diamo. Stays in duffel bag. Contains: medical kit, bulky toiletries, wet wipes, dry shampoo, hair tools. Both 140 g Trekking poles LEKI Cressida (mostly for the trekking in Annapurna region) Upper Mustang 474 g 2 water bottles Grayl Ultrapress for filtering + 1L Nalgene for drinking Both ! 355 g + 180 g = 535 g Gray ultrapress filter Shared with boyfriend to save weight. Filter lasts 300 uses (150L). Nico Both 122 g Dry sacks To protect camera and documents Both 41 g Sunglasses Vuarnet racing 08 (mountain glasses) Both ! 132 g
Microfibre towel Lightweight and quick-dry Both 200 g Compressing packing cubes For clothes, shoes, underwear Both 273 g Comfort items Jewellery, makeup and other small items Both 156 g Foldable tote bag Must-have for shopping or when going out with just a small bag Bhutan 70 g Waterproof fanny pack For hiking with the Ricoh camera (keeps it accessible) Both 160 g Crossbody bag Lo & Sons Aoyama (one of my fav multi-purpose city bags) Bhutan 350 g Notebook For travel journal. Will buy a notebook in Kathmandu Both 60 g GPS tracker Chipolo Pop in checked duffel bag to track during flights Both 9 g Swimsuit For the hot stone bath in Paro Bhutan 166 g Small gifts for locals For the monastery night and homestay Nico Both
Wallet Passport, cash, revolut card, residence permit, visa, etc. Both ! 300 g Medical & travel insurance AXA Travel Intertours + private Swiss medical insurance + REGA Both Local SIM card Nepal: NTC. Bhutan: B-Mobile Both Smartphone Pixel 10 Pro (great battery and camera) Both 273 g
2 long-sleeve tops 1× Icebreaker Oasis merino 200 long-sleeve + 1× Devold mesh merino long-sleeve Both 176 g + 131 g = 307 g 3 short-sleeve tops 1× Devold classic merino tee + 1× Patagonia cotton tee + 1× On Technical shirt Both 108 g + 104 g + 67 g = 279 g 2 trekking trousers 1× Arc'teryx Essent high-rise hiking leggings + 1× Arc'teryx Gamma softshell Both 286 g + 185 g = 471 g 12 Underwear Mix of merino and cotton Both 243 g Bras × 3–4 Included 1 sports bras and a comfortable cotton for tea houses Both 125 g + 40 g = 165 g Trekking socks × 3 pairs All merino wool: 2× Falke TK1 & TK2 + 1× Smartwool Light Both 150 g + 60 g = 210 g Heavy wool socks × 2 pairs For sleeping (wool) + teahouse if cold Upper Mustang 54 g + 80 g = 134 g Compression socks Graduated compression socks for long-haul flights Both 2 merino fleeces 1× Icebreaker 260 Tech Half Zip + 1× Mons Royale offgrid Both 258 g + 276 g = 534 g 1 fleece pullover Patagonia microdini 1/2 zip for tea houses Both 253 g
Shell jacket LaMunt Tiziana 3L Both ! 400 g Shell trousers Rab Downpour Mountain Pants Both 263 g Thermal fleece For extra cold days Both 400 g Lightweight down jacket Norrøna Trollveggen superlight down 800 hood Both ! 226 g Heavy down jacket From agency or buy in Nepal Upper Mustang ! Wide-brim sun hat Fjällräven Abisko Summer Hat Upper Mustang 100 g Merino beanie Buff Midweight — doubles as sleep hat Upper Mustang 33 g Headband Lightweight alternative to beanie. Upper Mustang 49 g Buff neck gaiters 1× light merino Buff + 1× heavy Buff Switch Polar Both 49 g + 41 g = 90 g Liner gloves Icebreaker merino 200 Both 34 g Waterproof shell gloves Montane Gore-Tex Upper Mustang 87 g
Trekking boots Salomon Quest 4 Gore-Tex Upper Mustang ! 1.16 kg Flip flops Shower shoes Both 210 g Camp shoes / mules North Face Thermoball Traction V Mule for homestays and teahouses Upper Mustang 392 g
Sleeping bag (-9°C comfort rating) Sea to Summit Ascent -9°C women's version. Opens fully or partially to regulate temperature. Ok for side sleepers Upper Mustang ! 1.35 kg 1 long-sleeve top 1× Icebreaker Oasis merino 200. Likely sleep layer, but will rotate depending on temperature (mesh merino if warm, thermal if cold) Both 176 g 1 thermal set 1× North Face thermal long-sleeve top + 1× Odlo merino thermal long bottom + 1× Devold merino short bottom Upper Mustang 131 g + 126 g + 70 g = 327 g Inflatable pillow + pillowcase Exped lightweight inflatable pillow + liner (personal must-have) Both ! 245 g + 106 g = 351 g Sheet liner For Bhutan homestay or anywhere clean sheets aren't guaranteed Both 160 g Earplugs Loop Earplugs Quiet 2 Plus Both ! 10 g 2 Sleep Masks Silk sleep mask from Lunya Both ! 2 x 48 g = 96 g Melatonin Essential for jet lag. I use the sublingual dissolving kind Both ! 9 g
Sunscreen UVA & UVB (SPF 30) Both ! 60 g Lip balms 1x SPF + 1x Burt's Bees Both Face moisturiser Evening cream with aloe vera Both 78 g Makeup wipes 25x Evening face cleanse Both Consumables 174 g Wet wipes 4x Chilly intimate wipes Nico Both Consumables 248 g Dry wipes Morning face cleanse Both Consumables 127 g Hand sanitiser Sterillium gel Both 53 g Supplements & vitamins supplements + Nuun electrolyte tablets Both Consumables 268 g Soap leaves Sea to Summit soap leaves (TSA friendly) Both Consumables 17 g Toiletries (travel size) Shampoo, toothpaste, toothbrush Both 49 g + 90 g = 139 g Deodorant The Wild natural deodorant (solid/paste format) Both 133 g Tissues / pocket packs Bring at least 10 packs Nico Both Consumables Sanitary products Unfortunately necessary Upper Mustang 73 g Shewee Just for emergency (bought it for EBC initially).Tea houses sometimes have a bucket in the room but not guaranteed. Hoping not to need it Upper Mustang 88 g 31 oil I love this oil from Just. Helped with breathing at altitude in Peru Both 50 g Peppermint oil Apparently keeps mice away… fingers crossed Both 46 g Insect/flea repellent Zerobit travel size by Sensolar Both 125 g Utilities Nail scissors, nail clippers, tweezers, razor, etc. Both 130 g Brush + comb Tangle Teezer for knots + regular comb Both 77 g Small mirror For daily hairstyling (braids) Both 66 g Dry shampoo powder + micellar water For the many days without proper hair washing Both 50 g + 120 g = 170 g FFP2 masks For Kathmandu air pollution (1/day) Upper Mustang Consumables
Dafalgan Paracetamol. Base painkiller Nico Both 28 g Ibuprofen Anti-inflammatory for muscles and joints (also for altitude headache) Nico Both 30 g Voltaren or Soufrol (topical gel) Topical cream for muscle and joint pain Nico Both 100 g Plasters + kinesiology tape Bring plenty. Multipurpose tool Both ! 10 g Compeed blister plasters Far more effective than regular plasters Nico Upper Mustang ! Gastrointestinal meds Loperamide (Imodium) for diarrhoea, Iberogast for heartburn and bloating Nico Both 13 g + 70 g = 83 g Perskindol Topical pain relief gel Both 89 g Gly-Coramin Glucose + nicotinamide energy supplement Nico Both 117 g Zitromax (azithromycin) Broad-spectrum antibiotic for bacterial infections (only under medical advice) Nico Both 80 g Co-amoxicillin Broad-spectrum antibiotic for respiratory and skin infections Nico Both 32 g Medrol Corticosteroid for severe allergic reactions or inflammation Nico Both 9 g Pevisone cream For fungal infectionss (antifungal + cortisone combo cream) Nico Both 22 g Fucicort cream For skin inflammation or allergic reactions (cortisone + antibiotic combo cream) Nico Both 23 g Itinerol B6 Anti-nausea for motion sickness and mild altitude symptoms. Contains caffeine! Both 10 g Probiotics (Lactibiane Voyage 20M) Start 2 days before travel for entire trip duration Both 27 g Cetirizina (cetirizine) Antihistamine for allergic reactions or insect bites Nico Both 90 g Fluimucil (acetylcysteine) Mucolytic for productive cough and congestion Nico Both 30 g Normix (rifaximin) Intestinal antibiotic for traveller's diarrhoea. Non-absorbable (acts locally in the gut) Nico Both 7 g Bepanthen Pro Healing and protective cream for wounds, abrasions and open blisters. Not an antibiotic Nico Both 30 g Throat spray (Froben or similar) For sore or irritated throat Nico Both 37 g Eye drops (single-dose) It's very dusty and windy in Mustang Nico Upper Mustang 6 g Canephron and Monuril Canephron (natural) for mild symptoms. Monuril (single-dose antibiotic) Nico Both 50 g Dalacin Topical antibiotic gel for skin (acne) Both 65 g Triofan Nasal decongestant spray Nico Both 21 g Digital thermometer For monitoring fever Nico Both 9 g Neocitran For flu and cold symptoms Nico Both 12 g
Parmesan (vacuum packed) 10–12 individual 30g portions Gluten-Free Upper Mustang ! Consumables 325 g 25 x GF energy bars 9 x yfood bars, 11 x be-kind protein bars, 5x Special Flakes Nutrifree Gluten-Free Upper Mustang ! Consumables 568 g + 590 g + 139 g = 1.3 kg Rice cakes or corn/rice crackers Great for breakfast or snacks, keep well Gluten-Free Upper Mustang Consumables 300 g Dark chocolate bars 3 bars (100g each) Gluten-Free Upper Mustang Consumables 329 g Coeliac restaurant card Explains coeliac disease to the cook (translated into English, Nepali, Dzongkha, Tibetan) Gluten-Free Both !
Travel detergent or wash sheets Sea to Summit Wilderness Wash (multi-purpose: clothes, body, dishes) Nico Both ! 59 g Colour-catcher sheets + mesh laundry bag Colour-catcher sheets to protect merino and technical fabrics when sending laundry to hotel services Nico Both 69 g Scrubba Wash Bag (mini) For washing clothes in tea houses Nico Both 69 g Travel clothesline with hooks Sea to Summit the Clothesline Nico Both 28 g Dirty laundry bag Never mix dirty with clean Both
Power adapter (Type C + D) Nepal: C/D. Bhutan: B/D/G Nico Both 3-in-1 charging cable Triple connector (3x USB-C) Both Power bank Min 20k mAh.Charging not always available in tea houses Both 185 g Headlamp Monastery nights, tea houses, frequent blackouts Nico Both ! Camera and accessories Ricoh GR IIIx (protected from tape and extra accessories), 3 batteries, 2 SD cards Both 285 g + 122 g + 119 g = 526 g SD to USB-C adapter Transfer photos from camera to phone without draining the Ricoh battery Both 10 g Earbuds Shokz OpenFit 2+ Both 75 g Smartwatch + charger Coros 3 (blood oxygen monitoring and excellent battery life) Both 46 g Kindle For reading on rest days and tea house evenings Both 335 g
35L backpack Gregory Jade 33 XS/S Both ! 1.46 kg Duffel bag North Face (70L) or agency bag Both 1.62 kg TSA-approved padlocks For locking duffel bags in checked luggage Both 2 x 69 g = 138 g Big beauty case Cotopaxi Necessaire Nido Del Diamo. Stays in duffel bag. Contains: medical kit, bulky toiletries, wet wipes, dry shampoo, hair tools. Both 140 g Trekking poles LEKI Cressida (mostly for the trekking in Annapurna region) Upper Mustang 474 g 2 water bottles Grayl Ultrapress for filtering + 1L Nalgene for drinking Both ! 355 g + 180 g = 535 g Gray ultrapress filter Shared with boyfriend to save weight. Filter lasts 300 uses (150L). Nico Both 122 g Dry sacks To protect camera and documents Both 41 g Sunglasses Vuarnet racing 08 (mountain glasses) Both ! 132 g
Microfibre towel Lightweight and quick-dry Both 200 g Compressing packing cubes For clothes, shoes, underwear Both 273 g Comfort items Jewellery, makeup and other small items Both 156 g Waterproof fanny pack For hiking with the Ricoh camera (keeps it accessible) Both 160 g Notebook For travel journal. Will buy a notebook in Kathmandu Both 60 g GPS tracker Chipolo Pop in checked duffel bag to track during flights Both 9 g Small gifts for locals For the monastery night and homestay Nico Both
Wallet Passport, cash, revolut card, residence permit, visa, etc. Both ! 300 g Medical & travel insurance AXA Travel Intertours + private Swiss medical insurance + REGA Both Local SIM card Nepal: NTC. Bhutan: B-Mobile Both Smartphone Pixel 10 Pro (great battery and camera) Both 273 g
2 long-sleeve tops 1× Icebreaker Oasis merino 200 long-sleeve + 1× Devold mesh merino long-sleeve Both 176 g + 131 g = 307 g 3 short-sleeve tops 1× Devold classic merino tee + 1× Patagonia cotton tee + 1× On Technical shirt Both 108 g + 104 g + 67 g = 279 g 2 trekking trousers 1× Arc'teryx Essent high-rise hiking leggings + 1× Arc'teryx Gamma softshell Both 286 g + 185 g = 471 g 12 Underwear Mix of merino and cotton Both 243 g Bras × 3–4 Included 1 sports bras and a comfortable cotton for tea houses Both 125 g + 40 g = 165 g Trekking socks × 3 pairs All merino wool: 2× Falke TK1 & TK2 + 1× Smartwool Light Both 150 g + 60 g = 210 g Socks x 2 For walking in the city or not cold weather Bhutan 55 g Compression socks Graduated compression socks for long-haul flights Both 2 merino fleeces 1× Icebreaker 260 Tech Half Zip + 1× Mons Royale offgrid Both 258 g + 276 g = 534 g 1 fleece pullover Patagonia microdini 1/2 zip for tea houses Both 253 g Light trousers Lululemon flared leggings for warmer days and city use Bhutan 215 g
Shell jacket LaMunt Tiziana 3L Both ! 400 g Shell trousers Rab Downpour Mountain Pants Both 263 g Thermal fleece For extra cold days Both 400 g Lightweight down jacket Norrøna Trollveggen superlight down 800 hood Both ! 226 g Buff neck gaiters 1× light merino Buff + 1× heavy Buff Switch Polar Both 49 g + 41 g = 90 g Liner gloves Icebreaker merino 200 Both 34 g
Low trail / city shoes Salomon XT-6 Bhutan 576 g Flip flops Shower shoes Both 210 g
1 long-sleeve top 1× Icebreaker Oasis merino 200. Likely sleep layer, but will rotate depending on temperature (mesh merino if warm, thermal if cold) Both 176 g Pyjama Short sleeve Bhutan 156 g Inflatable pillow + pillowcase Exped lightweight inflatable pillow + liner (personal must-have) Both ! 245 g + 106 g = 351 g Sheet liner For Bhutan homestay or anywhere clean sheets aren't guaranteed Both 160 g Earplugs Loop Earplugs Quiet 2 Plus Both ! 10 g 2 Sleep Masks Silk sleep mask from Lunya Both ! 2 x 48 g = 96 g Melatonin Essential for jet lag. I use the sublingual dissolving kind Both ! 9 g
Sunscreen UVA & UVB (SPF 30) Both ! 60 g Lip balms 1x SPF + 1x Burt's Bees Both Face moisturiser Evening cream with aloe vera Both 78 g Makeup wipes 25x Evening face cleanse Both Consumables 174 g Wet wipes 4x Chilly intimate wipes Nico Both Consumables 248 g Dry wipes Morning face cleanse Both Consumables 127 g Face cleanser AHA/BHA Cleanser travel size Bhutan 78 g Hand sanitiser Sterillium gel Both 53 g Supplements & vitamins supplements + Nuun electrolyte tablets Both Consumables 268 g Soap leaves Sea to Summit soap leaves (TSA friendly) Both Consumables 17 g Toiletries (travel size) Shampoo, toothpaste, toothbrush Both 49 g + 90 g = 139 g Deodorant The Wild natural deodorant (solid/paste format) Both 133 g Tissues / pocket packs Bring at least 10 packs Nico Both Consumables 31 oil I love this oil from Just. Helped with breathing at altitude in Peru Both 50 g Peppermint oil Apparently keeps mice away… fingers crossed Both 46 g Insect/flea repellent Zerobit travel size by Sensolar Both 125 g Utilities Nail scissors, nail clippers, tweezers, razor, etc. Both 130 g Brush + comb Tangle Teezer for knots + regular comb Both 77 g Small mirror For daily hairstyling (braids) Both 66 g Dry shampoo powder + micellar water For the many days without proper hair washing Both 50 g + 120 g = 170 g
Dafalgan Paracetamol. Base painkiller Nico Both 28 g Ibuprofen Anti-inflammatory for muscles and joints (also for altitude headache) Nico Both 30 g Voltaren or Soufrol (topical gel) Topical cream for muscle and joint pain Nico Both 100 g Plasters + kinesiology tape Bring plenty. Multipurpose tool Both ! 10 g Gastrointestinal meds Loperamide (Imodium) for diarrhoea, Iberogast for heartburn and bloating Nico Both 13 g + 70 g = 83 g Perskindol Topical pain relief gel Both 89 g Gly-Coramin Glucose + nicotinamide energy supplement Nico Both 117 g Zitromax (azithromycin) Broad-spectrum antibiotic for bacterial infections (only under medical advice) Nico Both 80 g Co-amoxicillin Broad-spectrum antibiotic for respiratory and skin infections Nico Both 32 g Medrol Corticosteroid for severe allergic reactions or inflammation Nico Both 9 g Pevisone cream For fungal infectionss (antifungal + cortisone combo cream) Nico Both 22 g Fucicort cream For skin inflammation or allergic reactions (cortisone + antibiotic combo cream) Nico Both 23 g Itinerol B6 Anti-nausea for motion sickness and mild altitude symptoms. Contains caffeine! Both 10 g Probiotics (Lactibiane Voyage 20M) Start 2 days before travel for entire trip duration Both 27 g Cetirizina (cetirizine) Antihistamine for allergic reactions or insect bites Nico Both 90 g Fluimucil (acetylcysteine) Mucolytic for productive cough and congestion Nico Both 30 g Normix (rifaximin) Intestinal antibiotic for traveller's diarrhoea. Non-absorbable (acts locally in the gut) Nico Both 7 g Bepanthen Pro Healing and protective cream for wounds, abrasions and open blisters. Not an antibiotic Nico Both 30 g Throat spray (Froben or similar) For sore or irritated throat Nico Both 37 g Canephron and Monuril Canephron (natural) for mild symptoms. Monuril (single-dose antibiotic) Nico Both 50 g Dalacin Topical antibiotic gel for skin (acne) Both 65 g Triofan Nasal decongestant spray Nico Both 21 g Digital thermometer For monitoring fever Nico Both 9 g Neocitran For flu and cold symptoms Nico Both 12 g
Coeliac restaurant card Explains coeliac disease to the cook (translated into English, Nepali, Dzongkha, Tibetan) Gluten-Free Both !
Travel detergent or wash sheets Sea to Summit Wilderness Wash (multi-purpose: clothes, body, dishes) Nico Both ! 59 g Colour-catcher sheets + mesh laundry bag Colour-catcher sheets to protect merino and technical fabrics when sending laundry to hotel services Nico Both 69 g Scrubba Wash Bag (mini) For washing clothes in tea houses Nico Both 69 g Travel clothesline with hooks Sea to Summit the Clothesline Nico Both 28 g Dirty laundry bag Never mix dirty with clean Both
Power adapter (Type C + D) Nepal: C/D. Bhutan: B/D/G Nico Both 3-in-1 charging cable Triple connector (3x USB-C) Both Power bank Min 20k mAh.Charging not always available in tea houses Both 185 g Headlamp Monastery nights, tea houses, frequent blackouts Nico Both ! Camera and accessories Ricoh GR IIIx (protected from tape and extra accessories), 3 batteries, 2 SD cards Both 285 g + 122 g + 119 g = 526 g SD to USB-C adapter Transfer photos from camera to phone without draining the Ricoh battery Both 10 g Earbuds Shokz OpenFit 2+ Both 75 g Smartwatch + charger Coros 3 (blood oxygen monitoring and excellent battery life) Both 46 g Kindle For reading on rest days and tea house evenings Both 335 g
35L backpack Gregory Jade 33 XS/S Both ! 1.46 kg Duffel bag North Face (70L) or agency bag Both 1.62 kg TSA-approved padlocks For locking duffel bags in checked luggage Both 2 x 69 g = 138 g Big beauty case Cotopaxi Necessaire Nido Del Diamo. Stays in duffel bag. Contains: medical kit, bulky toiletries, wet wipes, dry shampoo, hair tools. Both 140 g 2 water bottles Grayl Ultrapress for filtering + 1L Nalgene for drinking Both ! 355 g + 180 g = 535 g Gray ultrapress filter Shared with boyfriend to save weight. Filter lasts 300 uses (150L). Nico Both 122 g Dry sacks To protect camera and documents Both 41 g Sunglasses Vuarnet racing 08 (mountain glasses) Both ! 132 g
Microfibre towel Lightweight and quick-dry Both 200 g Compressing packing cubes For clothes, shoes, underwear Both 273 g Comfort items Jewellery, makeup and other small items Both 156 g Foldable tote bag Must-have for shopping or when going out with just a small bag Bhutan 70 g Waterproof fanny pack For hiking with the Ricoh camera (keeps it accessible) Both 160 g Crossbody bag Lo & Sons Aoyama (one of my fav multi-purpose city bags) Bhutan 350 g Notebook For travel journal. Will buy a notebook in Kathmandu Both 60 g GPS tracker Chipolo Pop in checked duffel bag to track during flights Both 9 g Swimsuit For the hot stone bath in Paro Bhutan 166 g Small gifts for locals For the monastery night and homestay Nico Both
