Solo Female Travel in Nepal: Trekking Guide

Updated for 2026 — Accurate as of February 2026.

Nepal is the trekking capital of the world, and walking through the Himalayas is one of those experiences that lives at the intersection of physical challenge and spiritual transformation. Eight of the world’s fourteen peaks above 8,000 meters are in Nepal, including Everest, and the trekking routes that wind through these mountains offer some of the most spectacular scenery available to human beings on foot.

I trekked the Annapurna Circuit solo over 18 days and it changed my understanding of what my body and mind could endure. The combination of physical effort, altitude, ever-changing mountain scenery, and the simple rhythm of walking, eating, sleeping, and walking again produced a clarity that I have not found in any other type of travel. Nepal taught me that discomfort and awe can coexist, and that the view from a 5,400-meter pass is worth every gasping step it takes to get there.

Nepal welcomed approximately 1.1 million tourists in 2025 according to the Nepal Tourism Board, with trekking tourism representing the backbone of the industry. An estimated 30% of trekkers in Nepal are women, and that percentage has been steadily climbing. Solo female trekking is well-established and well-supported, with dedicated agencies, women-run teahouses, and female trekking guides becoming increasingly available.

Can Women Trek Solo in Nepal?

Yes, with important caveats.

As of the updated regulations in 2024, foreign trekkers in Nepal’s restricted and national park areas are technically required to have a guide. The enforcement of this rule has been inconsistent, and many solo trekkers still trek independently on popular routes like the Annapurna Circuit and Everest Base Camp without issues. However, the rule exists and could be enforced at checkpoint stations.

The Case for Hiring a Guide

Even if enforcement is lax, there are strong practical reasons for solo women to consider hiring a guide or porter-guide:

Safety: While the trails themselves are generally safe, the remoteness of mountain environments creates risks that a guide mitigates. Weather changes, altitude sickness, navigation errors, and trail closures are all situations where an experienced guide is invaluable.

Solo female-specific concerns: There have been isolated reports of harassment on remote trail sections, primarily from other trekkers rather than locals. Having a guide or trekking companion eliminates this concern.

Supporting the local economy: A guide costs $25-35 per day, and a porter-guide costs $20-30 per day. This directly supports Nepali families and communities.

Enhanced experience: A good guide shares cultural knowledge, points out flora and fauna, negotiates accommodation, and helps with altitude management. My guide on the Annapurna Circuit told me stories about the mountains, taught me Nepali words, and made sure I ate enough dal bhat (the national dish) to sustain the daily climbs.

Recommended Approach for Solo Women

For first-time trekkers in Nepal, I recommend hiring a guide through a reputable agency. Three Peaks Trekking, Himalayan Glacier, and Adventure Great Himalaya are well-reviewed agencies that offer female guides on request. A female guide costs the same as a male guide and is specifically worth requesting if you have any concerns about trekking with a male stranger.

For experienced trekkers on well-traveled routes (Annapurna Circuit, Poon Hill, Everest Base Camp), solo trekking is feasible. The trails are marked, teahouses are frequent, and you will encounter dozens of other trekkers daily during peak season.

The Major Treks: Comparison

Trek	Duration	Max Altitude	Difficulty	Best For
Annapurna Circuit	12-18 days	5,416m (Thorong La)	Challenging	Most varied scenery, cultural diversity
Annapurna Base Camp (ABC)	8-12 days	4,130m	Moderate	Mountain amphitheater, shorter duration
Poon Hill	3-5 days	3,210m	Easy-Moderate	Beginners, sunrise views, short time
Everest Base Camp (EBC)	12-16 days	5,364m	Challenging	Iconic destination, Sherpa culture
Langtang Valley	7-10 days	4,984m	Moderate	Less crowded, close to Kathmandu
Manaslu Circuit	14-18 days	5,106m (Larkya La)	Challenging	Remote, restricted area, fewer trekkers

Annapurna Circuit: The Classic

The Annapurna Circuit is widely considered one of the world’s greatest long-distance treks. It circumnavigates the Annapurna massif, passing through subtropical forests, terraced rice paddies, arid high-altitude desert, over the 5,416-meter Thorong La pass, and down through the deepest gorge on earth (the Kali Gandaki).

I started in Besisahar and walked clockwise (the traditional direction), reaching Thorong La on day 12. The morning of the pass crossing, I woke at 4 AM in the dark, put on every layer I had, and began walking uphill by headlamp. The last 200 meters to the pass were the hardest physical effort of my life. My lungs burned, my legs shook, and I stopped every ten steps to breathe. When I reached the prayer flags at the top, the sun was rising over the Annapurna range, painting the peaks gold and pink. I sat in the snow and cried.

Daily routine on the circuit: Wake at 6 AM. Eat dal bhat. Walk 5-7 hours with breaks. Arrive at a teahouse by 2-3 PM. Eat dal bhat. Read, write, talk with other trekkers. Sleep by 8 PM. Repeat.

Teahouses: Basic mountain lodges with twin beds, blankets, shared bathrooms, and a communal dining room. Rooms cost $3-8 per night. Meals cost $4-8 each. Showers (when available) cost $2-4 for hot water. The comfort level decreases as altitude increases. At High Camp (4,800m), the teahouse was freezing, the water was rationed, and the food was basic. But the view of Annapurna III from the window was worth everything.

Everest Base Camp: The Icon

The Everest Base Camp trek does not summit Everest. It is a 12-16 day trek to the base camp used by mountaineers attempting the summit, at 5,364 meters. The highlight for most trekkers is actually Kala Patthar (5,644m), a viewpoint that offers the best close-up view of Everest.

The EBC experience: The flight to Lukla (the starting point) is one of the world’s most dramatic airport landings, with a short, sloped runway carved into a mountainside. From Lukla, you walk through Sherpa villages, cross suspension bridges festooned with prayer flags, and gradually ascend through increasingly barren terrain toward the roof of the world.

Solo women on EBC: The trail is well-traveled and teahouses are plentiful. I met numerous solo women on the EBC route during peak season. The social environment in teahouses is excellent, with trekkers sharing meals and stories every evening.

Poon Hill: The Perfect Beginner Trek

If you are new to trekking or short on time, Poon Hill is ideal. It is a 3-5 day trek with moderate altitude (peaking at 3,210m), well-maintained trails, and a sunrise panorama from the top that includes Annapurna South, Machhapuchhre (Fishtail), and Dhaulagiri. The teahouses on this route are the most comfortable in Nepal, with hot showers and diverse menus.

Costs: Trekking in Nepal

Nepal is one of the world’s most affordable trekking destinations.

Expense	Budget	Standard
TIMS card	$20	$20
Annapurna Conservation Area permit	$30	$30
Guide (per day)	-	$25-35
Porter (per day)	$15-20	$15-20
Teahouse room (per night)	$3-5	$5-10
Meals (per day)	$10-15	$15-25
Gear rental (if needed)	$5-10/day	$5-10/day
Total (12-day Annapurna Circuit)	$450-600	$800-1,200

EBC additional costs: The Sagarmatha National Park permit is $30. The flight to Lukla costs approximately $180-220 each way.

Altitude Sickness: Critical Information

Altitude sickness (Acute Mountain Sickness, AMS) is the most serious health risk on Himalayan treks. It can affect anyone regardless of fitness level, age, or previous altitude experience. At its most severe (High Altitude Pulmonary Edema or High Altitude Cerebral Edema), it can be fatal.

Prevention rules:

• Above 3,000m, ascend no more than 300-500m per day in sleeping altitude.
• Take acclimatization days every 1,000m of ascent.
• “Climb high, sleep low” — hike to higher altitudes during the day and descend to sleep.
• Stay hydrated (3-4 liters per day at altitude).
• Avoid alcohol above 3,000m.
• Consider Diamox (acetazolamide) as a preventive. Review the CDC high altitude travel guidance and consult your doctor before travel.

Warning signs: Persistent headache, nausea, dizziness, loss of appetite, difficulty sleeping. If symptoms are mild, stay at the same altitude until they resolve. If symptoms are severe or worsening, descend immediately. This is not negotiable.

Women and altitude: Some research suggests that women may be slightly less susceptible to AMS than men, but individual variation is enormous. Menstrual cycles can be affected by altitude. Many women report irregular periods, heavier flow, or increased cramping at high altitude. Bring extra supplies and pain relief.

Kathmandu: Before and After the Trek

Kathmandu is chaotic, dusty, noisy, and completely captivating. The city is the gateway to the Himalayas and the logistical base for all treks.

Thamel is the tourist district where you will find trekking agencies, gear shops, restaurants, and hotels. It is overwhelming on first arrival but easy to navigate once oriented. Prices for gear rental and trekking supplies are negotiable. You can rent a complete trekking kit (sleeping bag, down jacket, trekking poles, rain gear) for $5-10 per day.

Beyond Thamel: Patan and Bhaktapur (both reachable by local bus or taxi) are ancient Newar cities with stunning architecture, squares, and temples. The Boudhanath Stupa and Swayambhunath (Monkey Temple) are two of the most atmospheric religious sites in Asia.

Solo women in Kathmandu: The tourist areas are safe during the day. Standard city precautions apply at night. Taxis should be negotiated in advance or use Pathao (Nepal’s ride-hailing app).

What to Pack for Trekking

Essential gear:

• Hiking boots (broken in before the trek)
• Thermal base layers (merino wool is ideal)
• Down jacket (rentable in Thamel for $2-3/day)
• Waterproof outer layer
• Trekking poles (reduce knee strain significantly on descents)
• Sleeping bag rated to -10C (rentable for $1-2/day)
• Headlamp with extra batteries
• Water purification (SteriPen UV purifier or purification tablets)
• Sunscreen, sunglasses, lip balm with SPF
• Basic first aid kit including altitude medication
• Menstrual supplies for your full trek duration (not available on the trail)

What not to bring: Too much weight. Teahouses provide blankets, towels (usually), and charging facilities (sometimes for a fee). Pack the lightest version of everything and resist the urge to bring “just in case” items.

Best Time to Trek

Season	Months	Conditions
Peak (Autumn)	Oct-Nov	Clear skies, best mountain views, most crowded
Spring	Mar-May	Wildflowers (rhododendron), warming temperatures, some haze
Monsoon	Jun-Sep	Heavy rain, leeches, cloud cover, trails less maintained
Winter	Dec-Feb	Cold, some passes closed, few trekkers, clear skies at lower altitudes

October and November are the gold standard for Himalayan trekking. March and April are excellent alternatives with the bonus of rhododendron forests in bloom.

Visa and Practical Information

Visa: Available on arrival at Kathmandu airport or apply in advance through Nepal’s Department of Immigration. 15-day visa costs $30, 30-day costs $50, 90-day costs $125. Bring passport photos and cash (USD). An online pre-application speeds up the process.

Currency: Nepali Rupee (NPR). Approximately 133 NPR = 1 USD. ATMs are available in Kathmandu and Pokhara. On treks, carry enough cash for the full duration as ATMs are rare.

SIM card: Ncell offers tourist SIM cards with data for approximately $5-10. Coverage exists in valleys along major trekking routes but disappears in remote areas and at high altitude.

Final Thoughts

Nepal is not a comfortable destination. The roads are rough, the cities are chaotic, the food on treks is repetitive, and the altitude makes everything harder than it should be. But Nepal offers something that comfortable destinations cannot: a genuine sense of achievement. When you stand at a Himalayan pass at 5,000 meters and look out at a panorama of peaks stretching to the horizon, you feel it in your bones. You walked here. Your legs carried you to one of the highest places on earth. That feeling stays with you long after the blisters heal.

For solo women, Nepal is a destination that builds confidence through challenge. Every woman I met on the trail, from first-time trekkers to seasoned mountaineers, said the same thing: Nepal made them feel stronger than they knew they were.

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