Planning your dream trek to Everest Base Camp? Don’t overlook one tiny but vital piece of gear: your sunglasses. Whether you’re team polarized, prescription-wearer, or just someone scanning endless reviews for the “perfect pair”, this guide will help you see clearly—literally and figuratively—on what actually works at altitude.
Why Sunglasses Matter More at High Altitude
At higher elevations like those on the Everest Base Camp trail, UV radiation increases by roughly 10% every 1,000 meters. That means by the time you reach 5,000 meters, your eyes are getting blasted with nearly 50% more UV rays than at sea level.
And guess what? Snow reflects up to 80% of UV light. Even if you’re not surrounded by glaciers every day, light bouncing off rocks, snow, or clouds can damage your eyes—leading to a condition trekkers dread: snow blindness. It’s not common, but it does happen. A few trekkers every season are flown out because of it.
So yes, your sunglasses are serious business.
Do You Really Need Category 4 Sunglasses for EBC?
Not always.
Let’s break it down:
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Category 3 sunglasses are sufficient for most of the Everest Base Camp trail, especially if you’re trekking in autumn or spring. They block 82–92% of visible light and usually offer 100% UVA and UVB protection.
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Category 4 is advisable if:
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You’re trekking in peak winter or late spring (March or November) when there’s snow on the trail.
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You plan to cross snowy high passes (like Cho La or Kongma La), or
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You have light-sensitive eyes or already wear prescription lenses and want an extra buffer.
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Bottom line: If you’re sticking to the classic EBC route in October, a good pair of Cat 3 sunglasses with full UV protection is enough for most people. If you’re tackling higher routes or going mid-winter, Cat 4 is worth considering.
Prescription Glasses? You’re Not Left Out
Many trekkers use prescription sunglasses, and most do just fine—as long as they offer UV400 protection and aren’t too light in tint.
If you’re worried about losing or damaging them, here are a few smart options:
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Over-the-glasses wraparound sunglasses for full coverage
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Clip-on UV filters for your normal specs
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Photochromic lenses (though they may take longer to darken in cold weather)
Pro tip: Don’t forget your regular prescription glasses as a backup.
What Features to Look for in Trekking Sunglasses
When shopping (or renting) in Kathmandu or elsewhere, prioritize:
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✅ UV400 or 100% UVA/UVB protection
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✅ Wraparound or side shield design to block wind and dust
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✅ Polarized lenses to reduce glare
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✅ Dark lenses (grey or brown preferred for color accuracy and snow conditions)
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✅ Durability—remember, these might bounce around in your daypack
Popular Options (Without the Price Hype)
You don’t have to drop $200 for fancy alpine eyewear. Some great choices based on recent trekker feedback:
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Goodr: Lightweight, polarized, affordable (~$50)
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Oakley Prizm Trail or Clifden (prescription-compatible with side shields)
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Decathlon (Forclaz or Quechua): Budget-friendly, decent optics, Cat 3 and 4 available
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Julbo: High-altitude favorite (available in Kathmandu at gear shops)
Can You Rent Sunglasses in Kathmandu?
Yes, and it’s a surprisingly good option if you won’t use Cat 4 glasses back home.
In Thamel, the trekking hub of Kathmandu, you’ll find:
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Local rental shops offering Cat 3 and Cat 4 sunglasses
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Rental cost: Around NPR 200–400 per day or NPR 1,000–2,000 per trek
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Shops also sell basic wraparound sunglasses for as low as NPR 800
Note: Check for scratches and fit before renting. Some shops even offer trial wear for a few hours before you commit.
Other Handy Eye Protection Tips
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🧢 Cap or hat with a visor: Helps shade your eyes when you’re not wearing glasses
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🧴 UV-blocking lip balm: Yes, your lips can get sunburnt at altitude too
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🧼 Microfiber cloth: Trail dust is real—keep your lenses clean
Final Verdict: What Should You Pack?
If you’re trekking to EBC in October or May, and don’t plan to enter snowy passes:
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A good-quality polarized Cat 3 sunglass will serve you just fine
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Optional: Bring a backup pair if your glasses are prescription
If trekking in winter, doing side trips (like Gokyo or Cho La), or you just want the best view possible:
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Bring Cat 4 with side protection or rent in Kathmandu
Whatever you do, don’t buy cheap market sunglasses without real UV protection. You don’t want to be that trekker stuck in Namche with snow blindness and regrets.
TrekHeaven Takeaway
Sunglasses on the trail aren’t about fashion—they’re your eye insurance. Whether you go high-tech or budget-friendly, just make sure you can see Everest clearly when the moment comes.
Let the mountains dazzle you. Just not your retinas.
