Go-Kili.com - Kilimanjaro climb on the mountain

You'll love the way we climb & trek!


	A successful climb to Uhuru Peak should be a memorable experience, not a prolonged uncomfortable struggle. In this section we explain why we think we are best on the mountain. Nutrition is vital for your success, yet very few outfitters care about the food they serve. Most serve lots of food; the problem is they serve the wrong food! And hygiene is an afterthought. Few outfitters think of the little things - such as providing ground covers in the tent vestibules to make it easier to get your dirty boots on or off!

Inside "On the Mountain"

On the Mountain

This is where it all come together! You will be glad that you prepared well. The hours you spent walking and exercising. The comfortable light-weight clothes. Those new, but walked-in hiking boots!

The first morning will be a hive of activity! There is the long drive to the Park Gate. Then there is the seemingly chaotic scene as the porters sort out the logistical issues!

But soon after, you begin the long walk to Uhuru Peak! At first, you will be a little anxious. You are sensitive to every little ache and signal from your body! Your boots may feel too tight, your knees may feel stiff, your legs a little unsure. But the pace is deliberately slow and you will quickly settle in to the rhythm of "pole pole" to the top of Kilimanjaro!

To read more about our tents, toilets and other equipment, please visit here.

Safety information is here.

An important statement about nutrition during your climb:

F&S Kiliwarrior menus are always changing as our team strives to balance client preferences, authenticity, logistical challenges and science!

We follow a slightly modified Lacto-ovo vegetarian meal plan - we serve eggs and dairy and we avoid poultry, fish and seafood (see below for reasons). Meat is restricted to vacuum-packed varieties (e.g. ham), or cooked separately (e.g. breakfast sausages). Our plan is easily modified to cater for Semi vegetarians, Pesco vegetarians, Lacto vegetarians and Vegans. Our clients can study our 9-day menu before they arrive in Africa and we will adjust according to their preferences.

In terms of nutrition, we are mainly concerned about Maintaining Energy Levels, Preventing Dehydration
and Minimizing Gastrointestinal Discomfort

Maintaining Energy Levels	Contrary to common believe, oxygen percentage levels are the same at all levels! On Kilimanjaro, however, the atmospheric pressure at 19,000 feet is very low - causing our lungs to work very hard to absorb the oxygen it needs! With our lungs working very hard at altitude, the cold temperatures, and many days of hiking over rugged terrain for 5-8 hours, our energy expenditures increase to as much as 50% above sea-level requirements. It is clear that we need a lot of fuel to sustain high energy levels. Carbohydrates are the most efficient fuel source in our bodies. When it circulates in the blood, it is called glucose. When it is stored in the liver and muscles, it is called glycogen. Our challenge is to keep the glucose flowing and the glycogen stores full! But our bodies cannot store much more than 90 minutes of glycogen so we need to refuel during the day. Sports Drinks and snacks are highly recommended. Our menus are very rich in carbohydrates as we try to provide at least 6 grams of carbohydrates (3 grams per pound) to each client. For example, if you weigh 180 pounds you should load up with at least 540 grams of carbohydrates per day. Proteins are also important during our stay on the mountain – but to a lesser degree. It helps to build muscle, fight diseases and repair cell tissues. Our main sources during the climb are beans, nuts, peas, grains and dairy products. For reasons such as lack of refrigeration, we restrict animal proteins to vacuum-packed meats and breakfast sausages. Minerals such as iron, potassium and sodium are also important for success and will always be present in our meal plans.

Preventing Dehydration	Dehydration is mainly caused by increased water losses from the lungs due to the increased ventilation of cold, dry air, and the increased urinary loss due to the diuretic effects of altitude and cold. Perspiration due to physical exertion adds to the water loss. Losing 2% of the water in our bodies will impair performance; losing 5% cause exhaustion! We generally recommend drinking at least 4 liters (1 gallon) of water each day on the mountain. Our menus include juices and high water content fruits to substitute for some of the water. Hot tea is very popular on Kilimanjaro! Guides and porters drink loads of it and it seems to work well for them. Tea not only contains large doses of caffeine, but it is also a diuretic! We recommend against drinking too much regular tea. We try to provide decaffeinated tea. Cocoa is the preferred warming beverage since it is low in caffeine and contains carbohydrates. Exception: caffeine is known to treat an incapacitating high-altitude headache.

Minimizing Gastrointestinal Discomfort	Diarrhea and other ailments can seriously impact your chances for summit success. We are amazed at the lack of food hygiene practiced by most outfitters. Plastic kitchenware is a breeding ground for the worst bacteria, yet most outfitters use plastic with complete disregard for the well-being of their clients. Fruits and vegetables should be washed with filtered or boiled water. Personal hygiene is crucial and we require our chefs, waiters and clients to wash their hands with anti-bacterial soap before handling any food. Meat, poultry and fish dishes are common and some outfitters serve these even in the latter stages of the climb! Beware! These are hard to digest and the meats can be tough to chew – cause discomfort during the night. The USDA recommends that fish and poultry be refrigerated for a maximum of 1-2 days using a normal household fridge and meats should be refrigerated for no longer than 3-5 days! Bacteria grow most rapidly in temperatures above 40°F, some doubling in number in as little as 20 minutes! During the day, temperatures on Kilimanjaro can reach 70°F or higher! Despite the various techniques used by chefs to keep the meats from spoiling, we believe prevention is the safer solution! If you climb with a budget outfitter, be prepared to eat a lot of fried food causing more discomfort. Vegetables are fried, toast is fried, and even the bananas are fried! Our chefs are trained to avoid serving greasy meals. At high altitudes, fat requires more oxygen to burn so there is no reason to eat fatty food. Constipation is common at altitude where decreased oxygen in the body slows down the function of the intestines and excessive fluid losses rob water from the colon. Increased fluid intake is the best preventative solution. Hemorrhoid flare ups can occur during constipation periods.

Keeping the glucose flowing and the glycogen stores full
Water Recommended sports drinks: Accelerade, Cytomax, etc.	You must drink at least 4 liters (128 oz) each day. Your waiter will filter your water each morning and evening. While bladder systems work well, your main water source should be two 32 oz (1 liter) bottles in your daypack. This makes it easier to monitor your intake. Finish one bottle (1 liter) before 9 am, 2 liters before 1 pm, 3 liters before 5 pm and 4 liters before 9 pm. Bladders freeze at the crater camp. Wide-mouth Nalgene bottles in parkas won’t freeze (if it gets really cold you should store your bottles upside down.) Use powdered drinks such as Gatorade to add flavor to your water. Few people can drink so much water every day! From day 3 onwards, you can switch to a powdered sports drink to supply carbohydrates and electrolytes to your water for rehydrating and replenishing glycogen in the muscles. During the hike, drink at least 5 oz (200ml) every 15 minutes and 16 oz (500 ml) at the end of the hike. Dehydration causes your blood to thicken. As a result, fewer nutrients will reach your brain and muscles. BUT: If you are not used to powdered sport drinks, then don't bother. They don't taste all that great and you may end up with nausea. Stick with regular water and some flavoring.
Carbohydrates Recommended Gels: Carb-BOOM, GU, Power Gel, Clif Shot, etc.	Fuel for the hike cannot come from breakfast alone since you don’t have the luxury to wait for 2-4 hours after the meal before you start the hike. This is how long it takes to digest the food. We will serve bananas and fruit juices (these digest quickly) to provide some glucose (carbohydrates) in your blood for quick energy. Most of the fuel in your body will come from dinner the night before. During the hike, your muscles will need glycogen and you must keep the stores full to prevent fatigue. If your glycogen and glucose run low, your body will start to use protein as its energy source and this will delay muscle repair and the creation of red blood cells - causing your brain to get less oxygen causing further exhaustion. To replenish you have 3 choices: Energy bars, sports drinks, or energy gels. Most energy bars don't work well on the mountain! They get hard in the cold and are tough to swallow when you have a dry mouth from the altitude and cold. Don't bring more than 2 or 3 unless you really like them! Bring energy gels instead. Energy gels are excellent sources for glucose replenishment but few people can stomach the sweet taste. In theory since your body can store only 90 minutes of glycogen, your body will then start to use blood glucose. You need to add about 60 grams of carbohydrates every hour to keep the glucose flowing. This means about 2 packets of gel per hour. Frankly, on the mountain very few of our clients rely on energy gels because we serve so much food. Bring no more than 6 gel packets since you will probably waste them and the porters don't like it! Remember to follow consumption with water! When the hike is over for the day, you must focus on replenishing the glycogen stores and repairing your muscles as soon as possible. If you don’t, your performance will suffer the next day. Firstly, drink enough water to replace the fluids your body has lost. Secondly, eat carbohydrate-rich foods within the first hour after arriving in camp. We try to serve lunch or dinner as early as possible after arrival, but when this is not possible we serve snacks.

A Typical day with the Kiliwarriors

Your waiter will wake you up around 7am with an assortment of hot & cold drinks as requested by you the night before. Your drinks will be placed on a little table inside your tent vestibule for you to enjoy when you're ready.

Breakfast will be served between 7:30 and 8am, either inside the mess tent or outside if it's warm enough. At the higher elevations you can request to have breakfast served inside your warm tent! Before you join us for breakfast, it is a good idea to dress for the day, then pack your duffle bag, roll up your sleeping bag and prepare your day pack. After breakfast, you will have little to do before the porters arrive to pack your tent and belongings.

We use stainless steel kitchenware. It is much more hygienic than plastic - cuts and rough areas in plastic can be a breeding ground for germs. Note the carefully planned food presentation! On this morning we served hard-boiled eggs, an assortment of salads and cheeses, porridge, orange juice, tea, coffee, hot chocolate, toast, and sausages. Everybody must wash their hands before touching any food or kitchenware. We carry bottles of hand washing soap.

All meals are prepared in our specially-designed cook tent (note the ventilation areas). Our chairs are comfortable with drink-holders and soft back-rests! In the background you can see the porters' tent - the porters enjoy cooking their own meals and have an assigned cook! Their tent also has ventilation areas since they cook inside their tent.

Your meals will be served by one or more waiters under the supervision of the chef and assistant chef. The waiters will also help with dishwashing duties! In this picture, standing from left to right: Hosea Samwel & Gidion Fanuel (Helping Porters and waiters), Raphael Lesirwa (Assistant chef with 5 years experience), Beatus Mushi (Chef with 15 years experience)

Seated from left to right: Wilbert (F&S Kiliwarrior Partner & Guide), a recent client John Stump, and Faraja Mwaijande (Guide with more than 100 trips on the Western Breach route)

After breakfast, you and the guide will start the day's walk while the assistant guide stays behind to organize the porters.

Amazingly enough the whole team will catch up with you after an hour or so! The porter team will push ahead while the assistant guide joins you and the main guide for the duration of the day's hike.

On long hikes, we serve lunch between noon and 1pm. For your convenience, we also set up a portable toilet at the lunch stops.

When you arrive at the next camp, we will have hot & cold water ready for your enjoyment. The toilet tent will also be ready for your use. Your waiter will remind you to ask for hot water about 15 minutes before you want to take a shower.

Most climbers need about 20 minutes to remove their boots and to get organized for the evening before venturing over to the mess tent or shower tent.

Our Mountain Hardwear tents have lots of side pockets to help arrange your gear, and our vestibules are great for removing your boots without getting the rest of the tent dirty.

Dinner in our mess tent is always a grand occasion despite the tough conditions for our kitchen staff! We normally have dinner between 6 and 7pm. Our menus differ according to your taste but will always be rich in carbohydrates. Your guide will normally join you for dinner to discuss the events of the day and to help assess everyone's progress. Loss of appetite is normally an early indication of trouble later so our team will do their best to stimulate a healthy appetite!

After dinner, your guide will give you an update of the next day's climb and tell you how to dress and what to expect from the walk.

Afterwards, most climbers either retire to their tents to read and relax while others remain in the mess tent to play cards, update their diaries or do whatever! Some even visit the porters in their tent to taste the local cuisine - mostly a cornmeal mush called Ugali. It is cornmeal cooked with water to a thick consistency and poured out onto a board or plate for everyone to eat from. Beef broth with vegetables can be poured over it, and on special occasions chunks of meat are added to the broth.

Lying in your tent at night while listening to the porters socializing nearby is a tradition on Kilimanjaro that will stay with you forever.

During the night it is comforting to know that your private toilet is just a few steps away! The alternative at some camps is a simple structure called a long-drop that is smelly, uncomfortable and freezing cold - and with a line of people waiting their turn! SEE THE PICTURE ON THE LEFT BELOW!

Our Trango 4 tents are roomy and very comfortable since we use thick foam mattresses and Masaai blankets on the tent floor to insulate you from the cold.

And in the morning, we do it all over again!

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