Bushland, Rainforest, Moorland, Alpine Desert, Artic Zone Kilimanjaro Temperatures:

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1 Kilimanjaro Facts & Actuals At 19,340 feet / 5,895 metres above sea level Mount Kilimanjaro is the highest mountain in Africa and the tallest free-standing mountain in the world, dominating the landscape of North East Tanzania close to the Kenyan border. Mount Kilimanjaro is an inactive stratovolcano which consists of three volcanic cones; Mawenzi, Shira and Kibo. Kibo and its snow covered top is the highest of these and Uhuru Peak is the summit. Kilimanjaro is one of the most accessible high altitude mountains in the world and does not require any specialist equipment, or technical climbing experience. The magnitude and beauty of Kilimanjaro are awe inspiring, attracting people from all over the world to its summit every year. The exact meaning and origin of the name Kilimanjaro is unknown. It is thought to be a combination of two words. Kilima, a Swahili word; meaning mountain, and Njaro, a Kichagga word loosely translated as whiteness, giving it the name White Mountain. Kilimanjaro is composed of three distinct volcanic cones: Kibo 19,340 feet (5895 meters); Mawenzi 16,896 feet (5149 m); and Shira 13,000 feet (3962 m). Uhuru Peak is the highest summit on Kibo's crater rim. Kilimanjaro Statistics Kilimanjaro Height: ft / 5,895m Kilimanjaro Size: 641 sq miles / 1,668 sq km Kilimanjaro Location: Nothern Tanzania Kilimanjaro Volcanoes: Kibo 19,340 ft; Mawenzi 16,896 ft and Shira 13,000 ft Kilimanjaro Summit Uhuru Peak Kilimanjaro Climate: Bushland, Rainforest, Moorland, Alpine Desert, Artic Zone Kilimanjaro Temperatures: +30c to -25c Tanzania Language: Swahili and English Tanzania Time Zone: GMT +3 hours Electrisity: 230V Kilimanjaro Tribes: Chagga and Massai Kilimanjaro Local Towns: Moshi, Arusha Nearest Airport: Kilimanjaro International Ariport (KIA) Kilimanjaro Water: Drink bottle water only (water on Kilimanjaro is safe to drink) Kilimanjaro Hospital: Kilimanjaro Christian Medical Centre

2 Kilimanjaro Trekking & Feeding Food The menu on Kilimanjaro is designed to ensure your food intake matches your level of exertion. It will provide you with a good balance of protein, carbohydrates, fruit and vegetables. When you are at altitude you could start to feel nauseous and your appetite may be suppressed, so the meals prepared at high altitude usually contain more carbohydrates and less protein to help you to digest you food. Your meals will be prepared by your cooks on Kilimanjaro and the food will be carried by your porters. The menu will consist of a mixture of western and African style dishes. You will receive cooked breakfasts, with tea or coffee. A packed lunch or cooked lunch at camp, (depending on the length of the days walking). Afternoon tea on arrival at camp; usually popcorn or biscuits with tea and coffee. For dinner you will usually start with soup, followed by meat or vegetables in a sauce, served with either potatoes, pasta or rice and salad. There will also be fresh fruit available for most meals. A typical day's menu will include the following: Breakfast Lunch Porridge Toast Pancakes Eggs Smoked sausages Fresh fruit (pinapple, melon or oranges) Tea / Coffee / hot chocolate Sandwiches Fresh fruit Hard boiled eggs

3 Dinner Snacks Biscuits Fruit juice Soup Pasta / Rice / Potatoes Chicken / Beef Vegetables Salad Fresh fruit You may wish to bring your own snacks to provide well deserved treat, or energy boost! Chocolate is generally the best answer and if it has nuts in then even better, but whatever you choose make sure it is a favourite treat and not a power bar, or energy gel. If you are suffering from altitude sickness then your appetite may be suppressed and these snacks may become a good supplement to your meals, so make sure it is something that you enjoy eating! A powdered energy drink such as lucozade sport is also a good source of energy and will help with the taste of the water if you have been using iodine tablets. Water You will need to consume more water on Kilimanjaro than you would normally drink on an average day at home to keep properly hydrated. This is due to the physically exertion of walking between 4 8 hours per day and the effect of being at high altitude. Remember to drink at least 4 litres of water ever day when above 12,000 feet. Water is provided by the porters who will fetch water from the streams near the camps on Kilimanjaro. The water is then boiled by the porters, which should be fine for drinking. However you may wish to bring additional water treatment methods such as; water filters or Iodine tablets if you have a particularly sensitive stomach. Kilimanjaro & the 7 Summits The Seven Summits consist of; Kilimanjaro, Denali (Mount McKinley), Elbrus (Minghi-Tau), Aconcagua, Carstensz Pyramid, Vinson & Everest, these are the highest mountains of each of the seven continents in the world. Only a few people have managed to summit all seven of these awe inspiring mountains. Kilimanjaro would be a great place to start if you we thinking about conquering the 7 summits as it doesn t require any technical training or equipment to reach the summit, only enough time on the mountain to allow for acclimatization.

4 Summit Altitude (ft) Altitude (m) Country Continent Kilimanjaro 19,430 5,895 Tanzania Africa Denali 20,331 6,194 Alaska North America Elbrus 18,510 5,642 Russia Europe Aconcagua 22,831 6,959 Argentina South America Carstensz Pyramid 16,023 4,884 Papua Australasia Vinson 16,066 4,897 Antartica Everest 29,028 8,848 Nepal Asia With 6 routes to choose from, there is a route for everyone; however if you have not experienced the effects of being at high altitude before you may wish to consider Kilimanjaro treks that are 7 days or more; such as the Leomosho route, Rongai route or Machame route. Kilimanjaro Trekking Altitude Sickness & Acclimatization Kilimanjaro Trail Conditions The 6 official routes to the summit are well marked and maintained by the porters and park wardens annually. Walking conditions on Mount Kilimanjaro are challenging and changeable, but relatively easy compared to the other mountains of the seven summits. The lush rainforest area at the base of Kilimanjaro can be wet and slippery underfoot if there has been heavy rain; the higher slopes are a mixture of heath covered land, alpine desert and finally the ice covered summit. The terrain changes through the climate zones but are generally comfortable to negotiate with a good pair of 3-4 season waterproof walking boots; no specialist equipment is required to negotiate the terrain on Kilimanjaro; see clothing & equipments for guidance on what to take. There are a few occasions on Kilimanjaro where the conditions may require some scrabbling and you may have to use your hands to negotiate larger rocks, such as the Barranco wall and Lava tower. The approach to Stella Point from Barafu Hut is also hard going due to the loose scree and sand.

5 Kilimanjaro Weather You will be trekking through 5 climate zones during your Kilimanjaro climb, so you should be prepared for pretty much any weather condition you can imagine. But with good preparation and the right clothes and equipment, none of the factors should be of concern. Kilimanjaro Climate Zones Bushland / Lower slopes - Altimeter: 2,600ft 5,900ft The first ecological zone on Kilimanjaro; the conditions are mainly cultivated areas of land with banana, vegetable and coffee plantations. There are also many villages at this level inhabited by local tribes who work the land. The amount of rainfall varies, but increases toward the top of this zone as it nears the rainforest. Rain Forest - Altimeter: 5,900ft 9,200ft Highest amount of rainfall of all the zones, resulting in high levels of humidity. A vast array of vegetation and wildlife supported by this climatic zone, including brightly coloured plants, black and white colombus monkey and blue monkey.

6 Moorland / Heath Zone - Altimeter: 9,200ft 13,100ft A highbred zone that forms the transition from the rainforest to the alpine desert. Temperatures begin to drop at this level as does the rainfall. A variety of heathers and shrubs replace the trees. Alpine Desert - Altimeter: 13,100ft 16,400ft The Luna like landscape is much drier; the weather is generally warm and clear during the day and temperatures can drop below freezing at night. There is very little vegetation or animal life at this altitude. Arctic Zone / Summit - Altimeter: 16,400ft+

7 Barren icy wasteland with little or no rainfall, blazing sunshine during the day and sub zero temperatures at night. There is virtually no vegetation or animal life at this altitude and typically 50% less oxygen than found at sea level. Kilimanjaro Trekking Guides & Porters One of the most important factors when climbing Kilimanjaro is your Guides and Porters. It will be their knowledge, assistance and support that will get you safely to the summit and down again! We work with one of Tanzania s premier guide companies, who have been leading treks on Kilimanjaro for over twenty years and during that time they have led thousands of trips across all routes. Your guides are among the best qualified and experienced on Kilimanjaro and unlike other operators, they are all Tanzanian. All the guides we use speak excellent English, and in addition to their knowledge and experience of Kilimanjaro they have received training in; first aid, mountain rescue, local flora and fauna, and history of the mountain and are registered with Kilimanjaro National Park (KINAPA).

8 The Mount Kilimanjaro Porter Society Absolute Kilimanjaro also supports The Mount Kilimanjaro Porter Society (MKPS) which was founded in 2004 with the aim of improving the working conditions of porters on Mount Kilimanjaro and other hiking areas in Tanzania. A set of guidelines had been drawn up by the MKPS and all porters used by Absolute Kilimanjaro are supported by these terms which include: Porters must me appropriately dressed for the trek with warm and waterproof clothing Porters must be adequately fed on the trip The load carried per porter must be limited to 20 kgs (15 kgs For Absolute Kilimanjaro porters) There must be adequate porter to client ratios; 2 porters per client on the Marangu Route, 3 porters per client on the on Rongai, Machame, Shira, Umbwe routes, 3-4 on the Lemosho Route. Porters, guides and cooks must be provided with a set wage. Clients should be advised to tip staff appropriately for their services at the end of the trek. All of the porters used by Absolute Kilimanjaro are members of The Mount Kilimanjaro Porter Society (MKPS) and benefit from a variety of resources available to them including: Language classes Classes in environmentally sustainable tourism Healthcare and first-aid classes Training in providing customer services Classes to know their rights Legal advise Assistance in micro-finances to improve their family s living conditions Guarantee of an education for their children Year-round employment possibilities Access to an affordable equipment and clothing store Kilimanjaro Trekking Training Climbing Kilimanjaro is not technically challenging and it does not require any specialist mountain equipment or training; however it does make sense to include some physical training in your preparations to get the most from your Kilimanjaro experience.

9 The advice usually given to people about the fitness level required for climbing Kilimanjaro is that anyone of average fitness is capable of reaching the summit. And providing you have the right clothing, a good pair of walking boots and have undertaken some hill walking in the week s leading up to the trip then you should be fit enough to reach the summit. Although this may be true we believe that the fitter you are, the less physically demanding you will find climbing Kilimanjaro and the more enjoyable you will find the experience. We would recommend that you consult your GP before carrying out any training, especially if you do not exercise on a regular basis. The best form of training for your Kilimanjaro trek is hill walking, or simulated climbing using a step machine. You should walk as often as possible in the clothing you will be wearing on Kilimanjaro to ensure that it fits well and is worn in. This is especially important for your walking boots as you would not want to get a blister. Walk with you rucksack on and weigh it down with 2-3 litres of water to get used to the weight and to ensure your rucksack doesn t rub. If you can walk for around 4 hours on varied terrain with a rucksack, then you can climb Kilimanjaro! In addition to walking you may wish to do some other forms of exercise; below is some suggested exercises to help you with your preparation for climbing Kilimanjaro, these are only suggestions and how much you can do will depend on your initial level of fitness, the equipment available to you and the amount of time you have to train. You should give yourself as much time as possible to training for Kilimanjaro, but around 12 weeks before should give you enough time to reach a good level of fitness. Running 1-2 times a week; distance will depend on your ability but if running twice a week then try to increase distance by 10% each week. Swimming 1-2 times a week; distance will depend on your ability but if swimming twice a week then try to increase distance by 10% each week. Cycling 1-2 times a week; distance will depend on your ability but if cycling twice a week then try to increase distance by 10% each week. Hill Walking 1 long walk a week (minimum) ensure you are wearing clothing that you will be taking to Kilimanjaro. Walk with rucksack and carry 2-3 litres of water to replicate mountain conditions.

10 Gym 1-2 times a week; concentrate mainly on your legs and core muscles as these will be used the most on your walk. With any resistance exercise try 3 sets of repetitions on each apparatus with 30 seconds rest between each set. Legs Squats Leg raises Leg press Abdominals Crunches Reverse crunches Twists Back & Shoulders Seated row Bench press In addition to resistance training in the gym you could also incorporate some cardio training if time permits. Before starting the resistance training warm up by doing 5-10 minutes of gentle exercise e.g. Cycle, jog or row. Then carry out resistance training and then a further minutes of cardio exercise to finish. It is also a good idea to stretch thoroughly when you have finished exercising, this will help with your recovery and general flexibility. Acclimatisation Training There is no way of knowing if you will suffer at high altitude unless you have trekked above 12,000 ft, or you have had some altitude training. If you are not able to complete an acclimatization trek before going to Kilimanjaro then you may wish to visit The Altitude Centre, where they can carry out an Acute Mountain Sickness (AMS) susceptibility test, or pre-acclimatization training.

11 The Altitude Centre AMS test will simulate any chosen altitude up to 22,000ft and monitor your blood oxygen saturation to see how your body copes. A course of treatments is also available which is designed to increase your blood oxygen saturation at given altitudes, which would reduce the likelihood of you developing AMS. Kilimanjaro Vaccinations & Health Health Absolute Kilimanjaro strongly advise that you to visit your GP or local travel clinic as soon as possible after booking your trip to Tanzania. They will be able to provide you with all the relevant information you will require and the necessary vaccinations or other preventive measures; (such as malaria tablets or Diamox) for your Kilimanjaro trek. You should to be prepared to pay for the majority of these treatments as the vaccinations you will be provided with on the NHS will vary. Further information about travel health can be obtained from the NHS website. Vaccinations Malaria Malaria is transmitted by mosquitoes and is endemic to Tanzania. You may find yourself at risk in almost every part of the country; although this risk is diminished at altitudes above 6,561 feet / 2,000 metres. Care should always be taken between sunset and sunrise, especially during the rainy season. Always sleep under a treated net; wear trousers and closed footwear, and use an effective repellent. Your hotel in Moshi does have mosquito nets in all their rooms. You should check the nets are free of holes and contact reception if you have any issues. Yellow Fever Yellow fever is an epidemic arbours disease spread by the Adedes mosquito. Travellers entering Tanzania from areas with risk of yellow fever transmission areas such as neighbouring African countries are required to provide a yellow fever vaccination certificate. See the Tanzanian Government website for more details. As some countries list Tanzania as a Yellow Fever endemic country you may also be asked for a certificate after departing Tanzania and arriving at other destinations. Basic Swine Flu checks are carried out at the main points of entry to Tanzania. When you are considering what vaccinations to have prior to your trip you may want to discuss the following with your GP or travel health clinic: Cholera Cholera is an acute infection of the small intestine caused by the Vibrio cholera bacterium which causes severe vomiting and diarrhoea. The disease is transmitted through contaminated food and water and travellers should therefore practice strict food, water and personal hygiene precautions.

12 Diphtheria Diphtheria is an acute, highly contagious respiratory infection caused by the bacterium Corynebacterium diphtheria which is spread from person to person by coughing and sneezing. Hepatitis A & B Hepatitis A is an inflammation of the liver transmitted through contaminated food and drink. Hepatitis B is an inflammation of the liver transmitted through infected blood or blood products. Meningococcal Meningitis (ACWY) Polio Tetanus Tuberculosis (TB) Typhoid Fever Rabies Rabies is an acute virus of the central nervous system spread by bites from any infected mammal e.g bays, dogs, cats, foxes and racoons. Medicines Some of the medicines that you may want to consider taking in your first aid kit are listed below. We would recommend that you discuss these and any other medication for Kilimanjaro with your GP especially as some of these; such as Acetazolamide (Diamox) will require a prescription. Analgesics (pain killers) Ibuprofen/Nurofen is effective at relieving altitude induced headaches. Anti-Allergy Hydrocortizone creams are steroids which can be used to treat inflammation following an insect bite or sting. Oral anti-histamines are also useful in the treatment of insect bites and stings as well as seasonal allergies such as hay fever. Anti-Diarrhea Loperamide hydrochloride (Immodium) is good for the treatment of diarrhoea; we would also recommend taking diaorrylite sachets as they can be used to replace body fluids lost as a result of diarrhoea. Altitude sickness medicine (Diamox) Acetazolamide (diamox) is used for the treatment and prevention of altitude sickness; diamox does not mask the symptoms altitude sickness but actually helps to treat the problem. Side effects of taking diamox include; tingling of fingers, toes and face. Carbonated drinks tasting flat. Increased urination and occasionally blurred vision. It would be advisable to take a trial course prior to going to Kilimanjaro as any severe allergic reactions are easier to treat here than at a remote location.

13 Sterile eye drops These may be useful if you get dust or grid in your eyes. Anti-malarial prophylaxis medicine You will need to consult your General Practitioner or travel clinic about malaria prophylaxis. Mosquito sprays and creams These will not be required on Kilimanjaro due to the altitude, but will be required before and after your ascent. It is advisable to have some protection against the Anopheles mosquito. Products containg diethyl toluamide (DEET) is recommended as the most effective form of bitepreventive treatment. Sun cream We recommend taking creams with a high SPF (30+) as the sun near the equator is very strong. Kilimanjaro Medical Facilities Medical facilities in areas of Tanzania outside of Dar es Salam are limited. The Kilimanjaro Christian Medical Centre in Moshi is the nearest hospital providing Anaesthesia, Child Health and Paediatrics, Dental Care and Oral Hygiene, Ear - Nose - Throat, Eye -Ophalmology, General Surgery, Gynaecology/Obstetrics, Internal Medicine, Dermatology, Orthopaedics, Urology, Casualty & Emergency Medicine. There are also medical facilities at; Mount Meru Government Hospital, Arusha and Selian Lutheran Hospital - Arusha This page is for the purpose of providing general information about potential health issues related to visiting Kilimanjaro in Tanzania. This is not a medical guide and should not used as such. We strongly recommended all travellers' should consult with a health professional for specific information related to your travel. Jeathvin Safaris cannot accept any liability for injury, loss or damage arising in any respect of any statement contained therein. Trekking Clothing

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