Preparing for your trek: Morocco. The following information tells you what you will need to do to prepare for your trek. Checklist

Transcription

1 COMMUNITY ACTION TREKS LTD Stewart Hill Cttage, Near Hesket Newmarket, Wigtn, Cumbria, CA7 8HX Tel: Web: Preparing fr yur trek: Mrcc The fllwing infrmatin tells yu what yu will need t d t prepare fr yur trek. Checklist T send t CAT ffice Medical frm Insurance declaratin frm Phtcpy f details page f yur passprt T d Nw - Make a nte in yur diary f the payment schedule shwn n yur invice Nw - Check that the name n yur invice EXACTLY matches the first and surname n yur passprt and ntify the CAT ffice immediately if there are any discrepancies. Set aside time t imprve yur muntain fitness Vaccinatins travel clinic. 2-3 mnths befre departure Obtain medical items n kit list yu may need a dctr s prescriptin fr certain medicines. Dental check-up.1-2 mnths befre departure Insurance Equipment list decide which items yu may need t buy r brrw. Page Cntents 2-3 Health Issues 3-5 Paperwrk- insurance, passprt, visa, mney 5 Further infrmatin: arrival, trekking day, fd, accmmdatin 6 Further infrmatin: washing facilities, mbile phnes, electricity, weather, further reading 7 Trekkers Cde 8-9 Equipment List 11 Medical Frm 13 Trekking Insurance Infrmatin Frm Infrmatin updated 29/7/2010 (AF) Registered in England N Funder Directr: Dug Sctt CBE 1

2 Health issues Fitness - train fr yur trip yu will enjy the trek much mre if yu are fit. Fr mst f ur trekking trips yu will need t be cmfrtable trekking fr n average 6 hurs a day in muntainus terrain. By far the best way t train fr Himalayan trekking is t get ut n the British hills and spend time climbing, fr example, t the heights f the Lake District peaks, ie arund m. If yu are capable f putting tgether a few days f that calibre back-t-back, yu shuld be capable f mst f ur treks. (Please nte that the trekking peak trips require additinal technical experience). Fr thse nt able t regularly get t the British hills, then regular cardivascular exercise, fr example n the stepper in the gym is a gd alternative, but yu shuld still try t get sme time in muntain terrain as gyms cannt simulate the rugh grund fund in a muntain envirnment. Medical frm please cmplete and sign the enclsed frm. Yu will need a dctr t sign the frm t declare yur suitability fr the trek if yu are ver 65 r have a pre-existing medical cnditin. Vaccinatins travel vaccinatins are advised fr the cuntries we trek t. Yu shuld plan t see yur GP s travel clinic several mnths ahead f yur trip, as sme vaccinatins require a curse f injectins ver a cuple f mnths. Fr advice n which vaccinatins are recmmended fr yu, please speak t yur travel clinic as, unlike us, they have access t yur medical histry. The website is als very useful. In additin t the vaccinatins yu may require, clients ften ask us abut the fllwing illnesses: Malaria: Please nte that fr travellers t Mrcc, anti-malarials are nt nrmally required. Rabies des exist in Mrcc avid dgs! The decisin abut the expensive curse f curse f rabies injectins is a matter f persnal chice. Dental checkup altitude and flying are ntrius fr highlighting dental prblems, and there is nthing wrse than being n trek with tthache. A check-up timed sufficiently in advance f the departure date t allw fr any wrk that is required t be dne n yur teeth can save yu a lt f pain n trek. Staying healthy in Mrcc Sadly, Mrcc is nt the cleanest cuntry, s be scrupulus abut yur wn persnal hygiene. Wash yur hands befre yu eat anything, and als use antibacterial hand gel in additin t sap and water. Remember that mney is ne f the dirtiest things yu will tuch. D NOT drink tapwater, r even brush yur teeth in it, even if yu see the lcals ding it. Bttled water is safe in the twns, thugh be sure the seal hasn t been brken. On trek we will prvide yu with water that has been biled (better than buying plastic bttled water as recycling facilities haven t reached Mrcc yet)! It is a gd idea t keep yur tthbrush by yur safe water, nt by the sink. Be careful what yu eat the fd and drinks ur cks prepare fr yu will be safe, but when eating elsewhere avid uncked fd, r things that might nt have been washed in safe water, ie, avid ice cream, ice cubes, salads and fruit if yu re nt sure hw it was washed etc. Ht drinks are safe, as the water has been biled. If in dubt, ask fr advice. Medicines see the kit list later in this dcument. A basic first aid kit is carried n all ur treks, and yur guide/trek leader will be trained in first aid, but yu shuld make sure that YOU carry any medicatin that yu rely n. It is very imprtant that yu tell yur guide / trek leader f any medicatin that yu take, and als f any medical cnditins, even if yu have already tld us abut them n yur medical frm. Stmach upsets can happen, smetimes just as a result f a change f diet, but smetimes frm a mre persistant cause. In the event f yu having an upset stmach, we recmmend that yu d NOT blck up yur system with immdium-type medicines, but that yur limit yur fd intake, keep t a lw-fat diet. Flattened cke seems t help, as d rehydratin salts (eg Diralyte r Jeevan Jal). If it lks like the prblem is severe, antibitics almst always ffer an extremely effectively and rapid slutin. Trekking at altitude Fr thse trekking n Tubkal: Our itineraries are planned t give time fr acclimatisatin, but it is imprtant t think f trekking at altitude as a multi-day event. Think marathn rather than sprint. If yu can t talk while yu are walking, yu are walking t fast. Keeping t this as a guide, and learning t listen t what yur bdy is telling yu will help yu with acclimatisatin. Abve 3000m, almst all westerners will find it harder t breathe, and walking uphill needs t be dne at a slwer pace than at sea level. Headaches, nausea, breathlessness, dizziness, 2

3 lss f appetite and difficulty sleeping are nt unusual, but yu shuld reprt any f these symptms t yur guide / guide s that they can help prevent them turning int anything serius. If ignred, these symptms can wrsen, and can lead t ptentially fatal pulmnary r cerebral edema. Descent cures altitude sickness. Diamx is a prescriptin drug available thrugh yur GP. It wn t mask the symptms f an edema, but can be used t help treat altitude related prblems. In cases where the nset f an edema is suspected, diamx must never be used instead f descent. Paperwrk Insurance: It is a cnditin f bking that yu have adequate insurance fr yur trip. Yur insurance must cver yu fr the entire perid f travel, and fr the activities* and the altitude yu are ging t, and als fr helicpter rescue and repatriatin. Yu shuld als ntify the insurance cmpany f all pre-existing medical cnditins. Please nte that many insurance cmpanies d nt cver these requirements. There are a few insurance cmpanies that specialise in insurance plicies suitable fr trekking expeditins. If yur current travel insurance cmpany cannt prvide yu with a suitable plicy, please cntact us fr further infrmatin. We recmmend that yu als have insurance fr cancellatin and persnal baggage. As a result f changes t travel insurance rules frm 1 January 2009 we can n lnger arrange yur insurance fr yu. Hwever, we wuld be happy t refer yu t Campbell Irvine, an insurance cmpany we have wrked with in the past, but the relatinship is then between yurself and the insurance cmpany. T purchase the same insurance that yu wuld have previusly been able t buy frm urselves, please cntact Campbell Irvine direct by ne f the fllwing methds, and please mentin that yu are trekking with Cmmunity Actin Treks: Online: By telephne: By inf@campbellirvine.cm In all cases, extra csts incurred by a client as a result f premature departure frm the expeditin, eg, rescue, fd and accmmdatin csts f themselves and supprt staff etc, are the respnsibility f the client. It is imprtant that all clients carry with them the financial means t meet these csts at the time f them being incurred. Once yu have arranged yur insurance, please cmplete the enclsed insurance declaratin frm, and return it t us. Passprt Check that yur passprt will have at least 6 mnths f validity at the time f travelling. Send a cpy f the details page f yur passprt t the CAT ffice. Yu may als like t travel with a cpy f this page in case yu lse yur passprt. Visa: Visas are nt currently required fr entry int Mrcc by UK natinals. Other natinalities shuld cnsult their Mrccan embassy. Yu will get an entry stamp n arrival, and a number will als be stamped int yur passprt. This number is yur 'entry visa' number, and will be required when registering at htels. Entry is valid fr 90 days. Embassies regularly change their requirements fr visas, s yu are strngly recmmended t check the visa page f yur cuntry s Mrcc embassy website. The website address f the Mrccan embassy in the UK is Mney Currency: Sterling (but nt Scttish ntes) and US dllars cash can easily be changed in htels in Marrakesh fr Mrccan dirhams. Eurs are cmmnly accepted in the cities. Yu will als get a better exchange rate fr cash than fr travellers cheques. It is a gd idea t always try t pay with a big ntes in the cities, and t keep the change fr yur time n trek. Whilst Marrakesh shp wners may say they have n change, they can always get sme, and there are banks nearby. On trek, the nearest bank culd be a several days walk away! It als makes giving tips t the trek crew a lt less embarrassing if yu can give them exactly what yu want t give them rather than asking 2 r 3 members f yur crew t split a nte between them! Dn t accept r give trn r extremely dirty ntes. The current exchange rate fr UK Pund:Mrccan Dirham is arund 1:13. 3

4 Credit & debit cards: Althugh a few f the bigger shps nw accept payment by card, yu shuld nt rely n being able t use them. In the muntains, nly Mrccan dirham cash is accepted. Hwever, we d ask that yu take a credit card with yu, see the nte belw n Leaving a trek early. Bartering: Bartering is the expected practise fr turist items. Try t negtiate a fair price if yu dn t the prices will be made artificially higher in the future, and it creates an even greater inbalance in the ecnmy f the cuntry. Mrcc is ne f the prest cuntries n earth, but thse Mrccan wh have cntact with westerners are significantly mre wealthy than thse wh have n cntact with turists. Please nte that the price is fixed in sme shps, all supermarkets and tea huse fd/accmmdatin. Spending mney: Mst peple find that 250 is sufficient fr their persnal trek expenses and including prter/trekking crew tips. Please see yur itinerary fr a list f what is and is nt included in the package price. There is very little t spend mney n nce n trek, althugh sft drinks, snacks and craft items can be bught at villages n, r en-rute t the trek. Tipping: Many peple frm the UK feel awkward abut tipping. In Mrcc tipping is a way f life and ur lcal staff have been trained t see it as a reward fr gd service, but nt t expect it. We find that mst trekkers want t tip the staff, as a genuine thank yu fr all their hard wrk and unfailing gd humur and smiles alng the way. It is difficult t give advice abut tipping withut it appearing t be a directive, but many f ur clients ask fr advice s we hpe the fllwing at least gives yu sme guidelines. We suggest grups make a cllectin amng themselves and present the tips t the staff directly (nt via the lcal guide) at the end f the trek. Remember thugh that tipping is up t yu and shuld nly be given if yu are happy with the service yu have received. Up t 8 days n trek: up t 50 per trekker t split amngst the whle crew 8-15 days n trek: up t 70 per trekker t split amngst the whle crew 15 days +: up t 90 per trekker t split amngst the whle crew The crew wuld nrmally receive tips n the fllwing basis per day frm the grup as a whle: Guide 100 Dirhams per day per grup Lng distance driver 100 Dirhams per day f driving per grup Ck Dirhams per day per grup Muleteer/Chamelier: 50 Dirhams per day per grup Lcal drive (eg arund Marrakesh) 50 Dirhams per grup When in htels, a tip f 5 dirhams t htel staff (prters, receptin staff and cleaners) is apprpriate. Departure Taxes: Departure taxes fr sme internatinal flights frm Marrakesh are included in the cst f yur internatinal flight ticket. Leaving a trek early: If yu leave a trek early yu are respnsible fr the csts incurred by yurself and the trek participants and/r staff wh accmpany yu. This applies whether yu chse t leave early, r if yu are frced t leave early due t medical reasns. The csts f this can be several thusand punds, especially if helicpters are required which is why we insist that yu take ut insurance t cver yu fr medical emergencies. We ask that all participants ensure they have a credit card with them with credit t cver this. In sme cases, credit card banking fees may be incurred. Gifts t beggars and children: We wuld ask that yu d NOT give small gifts t beggars and children. It nly encurages begging, and an apparently inncent give me pen sn turns int gimme dllar. Sweets rt teeth, and dental facilities and the natinal health service isn t like urs! If yu wuld like t give smething t the peple f Mrcc, we have a dedicated sister rganisatin, Cmmunity Actin Nepal, which is a registered charity which perates t imprve the medical and educatinal facilities f areas that really need it. If yu wuld like t give t this, please cntact inf@canepal.cm. If yu are a tax payer, yur dnatin can als be gift-aided at n extra cst t yurself. Extensins: If yu wish t have extra nights in Mrcc befre r after their trek, discuss yur ptins with us as sn as pssible. The cst f yur flights may alter if yu change yur plans, s early decisins abut 4

5 this are advisable. Changes cannt be made nce yur air ticket has been issued. Please see ur Mrcc extensins itineraries fr ideas. Further infrmatin Arrival in Marrakesh: Yu will be met at Marrakesh airprt by ur staff there, and taken t the htel in Marrakesh. If yu are making yur wn flight arrangements, please let us have details f ALL yur flights s we knw when t meet yu! The airprt is 6km frm the centre f Marrakesh. This jurney usually takes abut 20 minutes. Plitely decline all ffers f help t carry luggage, take yu t htels etc frm anyne wh is nt CAT staff. A simple n thank yu and walking n usually wrks in Mrcc. Language: Mrcc s fficial language is Arabic, but Berber is spken by a large minrity. French is widely spken thrughut Mrcc, except in the nrthern regins where Spanish is mre predminant. English is als understd, particularly in the nrth and the main turist areas f Mrcc. A typical trekking day: If yu are used t trekking in Nepal, please nte that Mrccan-style trekking is slightly different. Life n trek is quickly adpts a very simple pattern. Yu will wake early. Yu need t get up and pack yur kit bag s that yur tent can be taken dwn and the prters r pack animals leave with yur tent and kit bag while yu are having breakfast. After breakfast we start trekking, taking time fr rests, drinks and tilet stps alng the way. We stp fr a lng lunch break. If yu dn t like stpping fr a lng time midwalk, try t keep mving and stretching. Then we set ff again fr the afternn walk t ur campsite. The tents may already be there, but if nt yu will need t have with yu a spare warm layer t keep warm while yu are waiting fr them t arrive. Yur trek team will take care f necessary tasks, such as preparatin f meals, lading f mules/camels and setup f cmmunal camp facilities. Yu will need t set up yur wn sleeping tents befre resting and changing int clthes fr the evening. Prepare yur tent fr night befre eating dinner with yur fellw trekkers in the mess tent r tea huse. Typically peple retire t bed early as everyne will get up early fr anther day f trekking. Yur trek crew: Yur trek will be led by a qualified muntain guide, nrmally English-speaking. Yu will als be accmpanied by muleteers/camel drivers (mules/camels carry luggage and equipment during the trek) and a ck (fr grups f 5 r mre peple). A helping hand frm yu is always welcme if yu wish t ffer! Fd: Please refer t the trip itinerary fr details f which meals are included in yur package price. Generally all meals and ht drinks n trek are included. Water and sft drinks are at yur wn expense. Meals are prepared by ur trek supprt team, but if yu wuld like t lend a hand, yu will be mre than welcme! Fd is bught lcally and the chice f fd and availability f fresh items depends n the seasn. On trek yu will be served a high-carbhydrate, largely vegetarian diet cnsisting f a mixture f Western and Mrccan fd. Breakfast is usually a simple affair f bread, jam, tea/cffee. Lunches nrmally cnsist f salads, ccasinally with eggs r tinned fish. Dinners are nrmally traditinal Berber-style meals f sup and tagine, with ccasinally the pssibility f pasta dishes. Biscuits and trail-mix are supplied while walking, and f curse plenty f mint tea! Yu may als like t bring yur wn snacks especially energy bars, chclate, sweets and dried fruits. Please nte that meat is ften the main feature f a meal and can be fund in many dishes, even if nly as stck. Therefre, if yu are a strict vegetarian yu may experience a distinct lack f variety in the fd available. Meat is usually substituted with eggs, cheese r lentils. Separate vegetarian meals can be prepared, but variety may be limited. Bread is a main accmpaniment t all meals, and is always made with wheat flur. We cannt prvide a nn-wheat alternative. Rice can be prepared as a nn-wheat alternative t pasta r cuscus in a meal. Whilst we will d ur best t accmmdate special requests, all fd is bught lcally and variety may be limited, s yur patience and understanding is requested. If yu have special dietary needs, yu shuld cme prepared with yur wn fd/ snacks as supplements. Yu may like t bring yur wn vegetarian stck cubes fr sup preparatin r nn-wheat crackers if yu cannt eat bread. Yu must advise us at the time f bking if yu have special dietary requirements. Accmmdatin: We use a variety f htels in Marrakesh we will try t tailr the bking t the participants. Htel accmmdatin is in twin rms. Whilst n trek yu will be in a 2-persn tent. Sle use f a tent r single htel rms is usually pssible please see yur itinerary fr the single tent / rm supplement prices. If yu d nt chse a single tent r single rm, yu will be allcated a tent / rm mate f the same gender. If yu have a preference fr wh yu wuld like t share with, please ntify the CAT ffice as sn as pssible. 5

6 Sme itineraries include accmmdatin in a village huse r gite. Sleeping arrangements are usually multishare. In this circumstance, washing and tilet facilities will be cmmunal. Washing / Tilet facilities: As yu will be trekking thrugh remte areas, washing and tilet facilities are basic and may be limited, if nn-existent. Mst ften nly cld water is available. In village huses r gites, shwers are typically cld water nly. Shuld heating facilities be available, yu may have t pay a small additinal charge fr this t cver csts f the gas used t heat the water (typically abut 10dh per shwer). As far as pssible camp sites are chsen near t water surces, hwever this is nt always feasible. A water supply is carried when surces are limited, but this is mstly required fr cking and drinking purpses, s bathing may nt be pssible. Tilet facilities will nrmally be squat tilets. If yu get caught shrt whilst trekking, please ask we may be able t find yu a lcal tilet t use. If nt, please bury yur ffering and put yur tilet paper in a plastic bag t tip int the next camp tilet. There is nthing wrse than seeing the litter f tilet paper alng the way. Keep tilet paper with yu at all times in Mrcc! Itinerary changes: These may happen, thugh we will try t keep changes t a minimum. There are sme things that are utside f CAT s cntrl (eg, civil war, airline changes, the weather, strikes etc). We will always endeavur t wrk arund any disruptin t prvide yu with the best pssible alternative. We ask yu t travel with an pen mind, and an awareness that disruptin happens mre frequently in African cuntries than at hme. Mbile Phnes and Internet: Mbile cverage is starting t appear in sme trekking areas, and als in Marrakesh. Check with yur mbile phne cmpany t see if yur phne will wrk in Mrcc. Internet cafes are available in Marrakesh. Electricity (vltage, adaptrs etc): Whilst it may be pssible t charge camera batteries etc fr a small fee at sme pints n the trek, yu shuld nt rely n this facility. Fully charge all yur electrnic items prir t leaving the UK. If yu wish t charge anything in Marrakesh, a cntinental 2-pin adaptr will suffice. Be aware that the vltages are nt very stable, and mre delicate electrical devices may fail if subjected t vltage fluctuatins (ipds seem particularly vulnerable). Weather: Mrcc s climate is very diverse. Our trips take in incredibly varied terrain: frm Mt Tubkal which at 4167m is the highest muntain in Nrth Africa, t the Sahara desert, frm the Essauira n the cast t Marrakesh. The best time f year t travel varies frm destinatin t destinatin, and are indicated belw: Marrakesh: The best times are early Spring and late Autumn. In mid-summer, Marrakesh is very ht (33ºC 40ºC). Winter is ften bright and sunny, but temperatures can drp belw freezing at night. Mt Tubkal (High Atlas): In summer the High Atlas is very pleasant. In winter the temperature in the High Atlas can drp t -20ºC plus wind chill, and there can be an abundance f snw in the muntains. Jebel Sahr / Lwer Atlas muntains: Great trekking in the winter mnths, but as always in the muntains be prepared fr all weathers. Sahara Desert: The best time fr trekking in the Sahara is frm Oct t mid April, but be prepared in case f cld nights. The summer mnths are t ht fr desert trekking. In winter there can be huge temperature swings between t ht t belw freezing in the desert. Generally be prepared fr cld nights and take smething with yu in case it des rain. Althugh rain is rare, it can be heavy when it des rain. Dust and sand strms can happen at any time. Wrap-arund sunglasses are strngly advised, especially fr cntact lens wearers! The schesch scarf that the lcals wear can be bught lcally, and is strngly advised fr keeping sand ut f yur hair, ears, nes and muth. Essauira (Cast): The cast generally has mild weather and is pleasant all year. Sea breezes help t keep the temperatures dwn in the summer. Hwever, yu shuld bring layers in case f cl r wet spells. Further reading: We recmmend ding sme reading abut Mrcc befre yur trek. The fllwing titles may be f interest: Lnely Planet Mrcc, Lnely Planet a gd intrductin Trekking in the Mrccan Atlas.Trailblazer Guides Marrakesh Step by Step, Insight Guides includes a gd map f Marrakesh Maps f Mrcc try Stanfrds, Lng Acre, Lndn 6

7 The Trekkers Cde Cmmunity Actin Treks has been awarded fr its Respnsible Turism principles and actins. We ask yu t fllw these simple guidelines: Help yur guides and trek crew t fllw cnservatin measures. Trekkers clthing shuld be mdest (cvered shulders, upper arms and legs) especially in r arund villages. Remve shes befre entering smene s hme if it is carpeted. Use nly yur right hand fr eating and greeting and fr giving mney r gifts. D nt display affectin with yur partner in public. Always ask permissin befre phtgraphing lcal peple and respect their wishes if they refuse. Please d nt distribute sweets, pens, mney and ther items t children as it encurages begging - a dnatin t prject, health centre r schl is a mre cnstructive way t help. Please d nt give medicines t lcal peple withut cnsulting yur trek guide. Degradable refuse shuld be safely burnt and the remains buried. Other refuse (tins, bttles, etc) shuld be carried ut f the area t an apprpriate place fr dispsal. Crps and plantatins shuld be respected. Water supplies are drawn frm lcal streams, s please limit the use f saps and detergents and make sure yu use thse that are bidegradable/ec-friendly. Where there is a tilet, please use it. Where there is nne, keep away frm water surces and make sure yu bury yur waste. Tilet paper shuld be used sparingly and be burned and buried safely r taken ut f the area fr dispsal. 7

8 Equipment List This is a list f suggested equipment yu shuld take with yu n trek. Yur kitbag will be carried by pack animals and shuld nt weigh mre than 12kg. Any excess baggage charges are yur respnsibility. Yu will carry yur wn daysac cntaining the items yu will need access t during the time spent walking each day. Any luggage nt needed n trek can be left at the htel in Marrakesh. Ensure yu have the apprpriate equipment, and use it befre yur trek. It is essential that yu ensure yu are cmfrtable walking all day in yur bts in a muntain envirnment well in advance f departure. At all times f year yu shuld wrk n the layer principle s yu can easily take ff r put n layers as temperatures dictate. Several thin layers are better than ne thick layer. Clthing in layers traps air and keeps yu warmer. Mrcc is a muslim cuntry, and as such dress shuld be fairly mdest. We recmmend yu wear lng r three-quarter length trusers (as ppsed t shrts) during yur trek and cver yur shulders, especially when visiting villages. Items such as a large scarf r sarng can be useful fr cvering up, r prtectin frm the elements. The mst difficult thing t reliably acquire in Marrakesh is suitable trekking bts. It is wrth wearing yur bts n yur flight ut as arrival in Marrakesh withut them culd have serius implicatins n yur trip. Kitbag cntents and clthing requirements: # Items marked (#) are ptinal * Items marked * are subject t persnal tendency t feel the cld, the time f year yu are ging, and if yu are ging t mre than 4000m Gd ankle high walking/hiking bts, waterprf with a gd sle and ankle supprt, well brken in paths in Mrcc can be lse with shale r sand. Mt Tubkal (summer) Other treks in Atlas / Jebel Sahr Head trch with spare batteries 8 Desert trips Gaiters (#) (#) Pair f trainers preferably with a gripping sle t change int at the end f the day (#) (#) (#) Sandals (with space fr thick scks underneath and a gd tread) (#) Waterprf breathable hded jacket Waterprf trusers. Dwn jacket recmmended fr trips abve 4,000m, especially frm Octber - February Shrt and lng sleeved shirts/t-shirts Take thermal r clmax t-shirts instead f cttn as they dry quicker. Merin wl is als excellent, and desn t smell even after several days f trekking. Take 2-3 f bth shrt and lng-sleeved. Include at least 1 lngsleeved shirt r zipped neck. (#*) Thermal lng jhns and vest (#*) Fleece jacket ideally windprf. 2 pairs f lse fitting walking trusers - nt jeans, as nce wet are hard t dry (#) (#) (#) Shrts knee length fr wmen (please nte that Mrcc is a Muslim cuntry. Lcal wmen never shw their legs, and men rarely wear shrts. T be culturally sensitive we wuld recmmend that wmen especially restrict wearing shrts t the time spent in the htel gardens). Lse fitting lng skirt / wrap arund skirt r sarng fr wmen (#) (#) (#) Sun hat with brad brim wllen/fleece hat/balaclava Buff / bandana (fr desert treks yu can buy the Berbers scarf lcally). 2 pairs glves and warm insulated mittens 1 thin pair 3 pairs thick walking scks Underwear Swimming cstume (#) (#) (#) Casual clthes fr travelling (#) (#) (#) Kitbag apprx 70 litres. Small bag which can be left in the htel during the trek fr travel clthing (#) (#) (#) Mney puch r belt fr valuables Sleeping bag and liner: suggested seasn ratings fr each type f trip are shwn as a guide, thugh sleeping temperatures are subjective: Large strng plythene/plastic bag t keep sleeping bag and spare clthes dry in case f heavy rain (as kit bags and rucsacs are NOT waterprf). Thick dustbin liners may suffice. The rll-tp bags sld in utdr shps are an excellent way f keeping yur kit rganised and dry. Sleeping mat - Fam sleeping mats are prvided. Fr extra cmfrt yu may wish t bring yur wn self-inflating thermarest type mat r a karrimat seasn seasn seasn (#) (#) (#)

9 Zip up plastic bags fr camera lenses, tilet paper, wet scks, dirty clthing etc Elasticated washing line r piece f string and clthes pegs t dry yur smalls! (#) (#) (#) Travel adapter plug fr Marrakesh (2 pin Eurpean style) Small quick-drying twel - available frm utdr/camping shps Flannel (helps fr washing frm a bwl) kept in plastic bag, r wet wipes. Persnal tiletries Spare tilet paper Ear plugs (in case f snrers) (#) (#) (#) Small padlcks fr yur kitbags and fr any kit yu leave at htel Repair kit (sewing kit, duck tape, spare laces) Reading material / diary / ntebk (#) (#) (#) Daysac cntents: (the things yu will carry each day n trek in additin t yur waterprf jacket & warm layer f clthing) Passprt (plus a phtcpy f the details page, carried separately in case f lss f riginal) Airline tickets Cmfrtable daysac fr walking (25/30 litres) Strng water bttles 2 x 1 litres as yu need t drink much mre at altitude and in the desert. The best bttles t use are the wide-muthed Nalgene plastic bttles as they are cmpletely waterprf r metal bttles. Water bladders are als k, but dn t use them as ht water bttles at night. Suntan ltin (Factr 15+ ) and lip salve (with sunscreen) 2 x cllapsible walking ples, essential if yu are prne t knee prblems (#) (#) (#) Snacks (dried fruit is particularly gd at altitude) (#) (#) (#) Swiss Army knife (but put this in yur kitbag fr all internal flights) (#) (#) (#) Camera with memry cards and batteries kept in sealable bag t keep ut dust/sand (#) (#) (#) Tilet paper Antibacterial handwash Sun glasses. Fr desert trips take wrap-arund style t keep sand ut + a spare pair. Insurance dcuments Spending mney see abve sectin n mney Credit card fr emergency rescue payments Small persnal first aid kit t include: Plasters Blister treatment Antiseptic wipes and cream Painkillers: paracetaml, aspirin r ibruprfen Tubigrip r cmpressin bandage Idine r water purificatin tablets fr drinking water. (Vitamin C sluble tablets can be used t remve unpleasant taste frm treated water but yu need t wait fr the purificatin t take effect first). Diralyte r similar rehydratin pwder sachets Cld remedy & thrat lzenges a curse f brad-spectrum antibitics, ideally Ciprflxacin (available n prescriptin frm yur GP, but t be taken nly if required and in cnsultatin with yur guide r trek leader). Diamx (fr altitude prblems. This may pssibly required by trekkers ging t Mt Tubkal. Available n prescriptin frm yur GP. T be taken nly if required and in cnsultatin with yur trek leader). Nt required fr lwer treks r the desert. If yu are nt a regular hiker yu may find yu d nt have many f the items abve. Why nt try t brrw sme f the items frm yur hiking friends. Suppliers: There are many excellent utdr retailers. The fllwing cmpanies are just sme that ffer gd advice, a gd range and a mail rder facility. Ctswld Discunt: Ctswld is a UK-wide chain f utdr equipment shps, and als an n-line shp. They have generusly ffered a 15% discunt t Cmmunity Actin Treks clients details will be sent t yu with the cnfirmatin f yur bking. Ctswld tel Field & Trek tel Needlesprts tel

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11 COMMUNITY ACTION TREKS LTD Stewart Hill Cttage, Near Hesket Newmarket, Wigtn, Cumbria, CA7 8HX Tel: Web: Medical Frm Cmmunity Actin Treks Ltd perate in ften extreme and inhspitable terrain and mst f ur treks demand a fairly high degree f physical fitness and health. Please fill in this frm carefully, detailing yur medical histry. We will treat all infrmatin in the strictest cnfidence and send it t the trek leader and /r dctr / medic wh are respnsible fr yur safety and welfare during yur trek with us. Once yur trek is cmplete and yu have returned t yur destinatin and safety and there is n further need fr the infrmatin n this frm, it will then be destryed. If yu have a histry f any f the fllwing medical cnditins, please give details such as frequency, severity and aggravating factrs where necessary. If yu have had an peratin within the last year, whether minr r nt we need t knw the details f the peratin and the utcmes and pssible lng term prblems, particularly nes that may ccur r be accentuated if strenuus and physically demanding exercise is taken. It is the respnsibility f each trekker t ensure that he/she is adequately insured fr the trek, including activities undertaken, and the altitude. Helicpter rescue and repatriatin must be a part f the insurance plicy. Pre-existing medical cnditins must be declared t the insurance cmpany. Title and Full Name as it is shwn n yur passprt (please print in CAPITALS) Trek: Date f Trek: Date f Birth: Cnditin High bld pressure Heart/circulatry disrders Chest/lung disease Asthma/hay fever Epilepsy/diabetes Digestive/bwel disrders Jint/ back injuries Knee/ hip/ ankle Surgical peratins Mental/emtinal prblems Pregnancy (at the time f the trek) Allergies Any current medical cnditins Dietary requirements Height: Weight: Yes/N Details (if insufficient rm fr details, please write n reverse f this sheet) I understand that I will be undertaking a challenge which requires a gd level f fitness and I believe that I am fit enugh t cmplete the challenge and take respnsibility fr myself under these cnditins. I declare that the abve infrmatin is a true and fair representatin f my current state f health. Shuld my circumstances change, I will infrm Cmmunity Actin Treks at the earliest pprtunity Signature... Date... If yu are ver 65 r have a pre-existing medical cnditin, please ask yur dctr t sign belw t cnfirm that yu are fit enugh t undertake the challenge: We recmmend an ECG fr participants ver the age f 65 at yur dctr s discretin Signature f Dctr... Date... Registered in England N Funder Directr: Dug Sctt CBE 11

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13 COMMUNITY ACTION TREKS LTD Stewart Hill Cttage, Near Hesket Newmarket, Wigtn, Cumbria, CA7 8HX Tel: Web: Trekking Insurance Infrmatin It is a cnditin f bking that yu have adequate insurance fr yur trip. Yur insurance must cver yu fr the entire perid f travel the activities* and the altitude yu are ging t fr helicpter rescue and repatriatin. Yu shuld als ntify the insurance cmpany f all pre-existing medical cnditins. Please nte that many insurance cmpanies d nt cver these requirements. There are a few insurance cmpanies that specialise in insurance plicies suitable fr trekking expeditins. If yur current travel insurance cmpany cannt prvide yu with a suitable plicy, please cntact us fr further infrmatin. We recmmend that yu als have insurance fr cancellatin and persnal baggage. Once yu have arranged yur insurance, please cmplete this insurance declaratin frm, and return it t us as sn as pssible. *Trekking Peak Insurance: If yu have bked nt ne f ur Trekking Peak trips (Yala Peak, Island Peak, Mera Peak,Teng Kngma Peak r Pkalde Peak) please ensure yu are cvered t the height yu hpe t achieve and that they are aware that yu will be using rpes, crampns and ther climbing equipment. Name: Trip Title: Trip cde r grup name: Land-nly dates: Insurance cmpany: Insurance plicy number: Insurance cmpany general telephne number: Insurance cmpany emergency internatinal assistance telephne number: I understand that respnsibility fr the payment f all bills incurred fr rescue and repatriatin lies ultimately with myself, the client in the event f the insurance cmpany nt paying fr them. I am respnsible fr ensuring that these payments can be met as utlined in the Bking Cnditins. Signature: Date: Registered in England N Funder Directr: Dug Sctt CBE 13