“Ultimate Guide to Preparing for the Inca Trail: Tips and Tricks”

People typically prepare for the Inca Trail by doing a combination of cardiovascular exercise and strength training. This type of training is important because the Inca Trail has a lot of uphill and downhill sections that require both endurance and strength. 

It is important to start training at least a few months in advance, and gradually increase the intensity and duration of your workouts as you get closer to the trip. Some specific exercises that can be helpful include hiking or walking on an incline, stair climbing, lunges, squats, and core strengthening exercises.It’s also important to make sure you have proper gear and equipment for the trek, such as comfortable hiking boots, a good quality backpack, and layers of clothing to adjust to changing weather conditions.

inca trail facts on 2023

Your Ultimate Preparation Guide

What should I eat before going on the Inca trail? 

The Inca Trail is a multi-day hike in the Andes of Perú that requires a lot of energy, so it’s important to fuel your body with nutritious food. For breakfast, you may want to have eggs or oatmeal with nuts or fruit, bread, or yogurt. For lunch and dinner, you will want to have high-protein and high-carbohydrate foods. Examples of good choices are quinoa, lentils, chicken, fish, vegetables, potatoes, and rice. It’s also important to drink plenty of water and avoid alcohol and caffeine, as they can dehydrate you.

What exercises should I do for the Inca trail for 4 days? 

The Inca Trail 4 days is a challenging trek, so it’s important to prepare your body with the right exercises. Some good exercises for the Inca Trail include:
1. Cardiovascular exercise: This will help you develop the stamina needed for the long hike. Running, cycling, or using an elliptical machine are all good options.
2. Leg strength exercises: Hiking the Inca Trail requires a lot of strength in your legs. Exercises like squats, lunges, and calf raises are great for building leg strength.
3. Core exercises: Your core muscles, including your abs and lower back, play a key role in maintaining proper posture and balance on the trail. Planks, sit-ups, and back extensions are all great core exercises.
4. Stability exercises: Inca Trail, Huayna Picchu, and Machu Picchu Montaña can be uneven and rocky, which requires good stability and balance. Exercises like single-leg squats and balance board work are great for improving stability.
Remember to start your training routine gradually and increase the intensity and duration over time. And always consult with a medical professional before starting a new exercise routine, especially if you have any pre-existing medical conditions.

What should I bring for the Inca Trail 4 days?

Depending on the time of year you plan to visit, and your personal preferences, your packing list may vary. However, here are some essentials you should consider bringing for the Inca Trail 4 days trek:

Very Important

  • Passport: It should be the same when you book your permits, if for any reason you change it after booking your trek, bring the old one and contact your tour operator.
  • Valid student card (only if you book your permit as a student)
  • Immigration Card (don’t forget to ask for it when you get to Perú)
  • Water bottle or Camelbak for 1.5 or 2 liters 
  • A good quality backpack (over 40 litter)
  • Comfortable, sturdy hiking shoes
  • Cash and/or credit card for souvenirs or extra expenses


  • Warm layers for the evenings (as temperatures can drop below freezing)
  • Moisture-wicking clothing (including layers for varying temperatures)
  • A waterproof jacket or poncho
  • Sunscreen and sunglasses
  • 5. Insect repellent (over 20% of dee)
  • 7. Snacks, dry food
  • 8. A refillable water bottle
  • 9. A hat for protection from the sun
  • 10. A camera to capture the amazing views and memories along the trek
  • 11. Headlamp with extra batteries

Personal first aid kit

  • Altitude sickness pills
  • Anti-Diarrhea pills
  • Aspirin
  • Ibuprofen.
  • Paracetamol.
  • 2 Rehydration sachet.
  • Any necessary medications


  • Camera or phone with a good camera and good memory card
  • Flashlight or headlamp
  • Small Power bank
  • Ear Plugs 


  • toothbrush
  • toothpaste
  • wet wipes
  • hand sanitizer
  • Toilet-PAPER 

Other important items

  • Sleeping bag: it should be -5oC/ 23F to -15oC/ 5F. You can bring yours or rent with your tour operator.
  • Sleeping Bag Liner
  • Trekking poles. You can bring yours or rent with your tour operator.
  • Large plastic bags to keep dry your items
  • Snacks – Take 1-2 energy bars for each day.

These are just some ideas for your packing list. It’s recommended to consult with your tour operator and tour guide or do research to ensure you have everything you need.


How to avoid or improve altitude sickness during the Inca trail 4 days?

Altitude sickness in the andes of Perú is a serious medical condition that can occur when you travel to high altitudes, typically above 8,500 feet or 2,590 meters. Some ways to help prevent altitude sickness include:
  • Gradual ascent: Gradually ascend to higher altitudes rather than making a rapid climb. This allows your body time to acclimate to the change in altitude.
  • Stay hydrated: Staying hydrated can help prevent altitude sickness by keeping your body functioning properly. Drink plenty of water and avoid alcohol and caffeinated beverages.
  • Rest: Take frequent breaks to rest and give your body time to adjust to the new altitude.
  • Medications: Consult with your doctor about prescription medications that can help prevent altitude sickness, such as acetazolamide.
  • Descend: If symptoms of altitude sickness develop, descend to a lower altitude immediately.

Remember to always take altitude sickness seriously and seek medical attention if symptoms become severe or persistent. 

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Inca Trail 4 days
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