Hiker looks down at the Sayacmarca Ruins on the Inca Trail.

Preparing for the Inca Trail to Machu Picchu

Preparing for the Inca Trail? This guide provides historical context and how to physically and mentally prepare for the world famous trek.

Disclosure: Booking your tour via the links in this guide will earn me a small commission, at no extra cost to you. Earnings will go back to the maintenance of the travel guides provided on The Thrill of Pursuit. Thanks for your support <3 Dominique.

Updated August 2023

While you don’t need to train like you’re going to summit Mount Everest, the Inca Trail trek still requires some preparation. In this post, I will be listing some things you should consider to adequately prepare for your adventure up in the Andes.

Before diving into the things you should consider before leaving for the Inca Trail, I would like to provide a quick history lesson…

Who were the Incas?

The Inca Empire was established sometime in the 13th century. Its last stronghold was conquered by the Spaniards on 1572.

At its largest, the Empire stretched from present day Peru to Ecuador, over to a small portion of Colombia and Bolivia, to a large part of modern-day Chile, and down to the northwest portion of Argentina.

What is the “Inca Trail”?

To connect their vast empire, the Incas were responsible for the most monumental public engineering project in pre-Hispanic Andean history: the Qhapaq Ñan, or the Inca royal highway.

In all probability, the Qhapaq Ñan network covered about 23,000 km. During the Inca era, the royal highway could only be used by those in service of the empire.

So… what does that mean? This means the Inca royal highway was reserved for:

the use of the Inca Emperor and his entourage,

the rapid deployment of the imperial armies,

taxpayers going to the administrative centres to pay duties owed to the Incas, and

caravans from groups who enjoyed an alliance with the Incas, carrying special gifts and offerings.

In addition to the vast road network, the Inca empire also organized an entire system consisting of settlements, bridges, warehouses, resting places (tambos) and full time staff who maintained the Qhapaq Ñan system.

Mountains as seen from the Inca Trail with a lone tambo. — Spot the *tambo* from this shot along the classic Inca Trail.

A site as important as Machu Picchu was, of course, connected to the Qhapaq Ñan. Machu Picchu (which served as a retreat for the royals) was linked to the Inca royal highway via a splendid branch through the Sacred Valley and Ollantaytambo (which is another impressive Inca fortress). It is believed that the stretch of the Qhapaq Ñan between Ollantaytambo and Machu Picchu was used exclusively by the Inca rulers. This is how they got from their capital city of Cusco to the royal retreat.

Today, we know this stretch as “the classic Inca Trail” or Camino Inca in Spanish.

Why is the classic Inca Trail so popular?

While there are alternate routes available to reach Machu Picchu, the classic Inca Trail is special for a number of reasons.

The Trail is actually the original road used by the Incas!

Firstly, much of the Trail is of the original Inca construction. You can channel your inner Indiana Jones and marvel at the fact that you are hiking an ancient stone road once reserved only for royalty. The alternate routes to Machu Picchu do not have the same stony paths. They are made up of natural, mountainous paths which are similar to other hikes you’ve probably done before.

A hiker looks up at mountain peaks from the Inca Trail while climbing to Dead Woman’s Pass. — Inca stone steps on the ascent to Dead Woman’s Pass – the highest point of the Inca Trail.

The Trail contains impressive Inca ruins!

Secondly, as mentioned above, the Incas had built a system of settlements, warehouses and tambos along their royal highway to ease the journey for travellers and also to help with maintenance of the road. Some of the ruins of these structures are dotted along the classic Inca Trail. While they are overshadowed by the world-famous Machu Picchu, some of these ruins are just as impressive though smaller. The ruins along the Trail are attractions all on their own and can only be accessed via the classic Inca Trail. The alternate treks do not offer as many ruins and aren’t as well preserved.

A hiker on the Sayacmarca ruins on the Inca Trail.

The Inca Trail allows for the most dramatic entrance into Machu Picchu!

Finally, (and this is probably the most popular reason) only those doing the classic Inca Trail trek can approach Machu Picchu through the Sun Gate (also known as Intipunku). During the Inca era, this was the main entrance and last control post to the Machu Picchu retreat. From here, trekkers are rewarded with a vantage point of the entire retreat and would be able to watch the sunrise over the mountains and the Machu Picchu site.

A hiker on the Inca Trail with Machu Picchu visible in the distance. — Taken on the Inca Trail as I approached Machu Picchu via the Sun Gate.

The classic Inca Trail and the alternate trekking routes all pass through several types of Andean environments (ex. cloud forests, alpine tundra, grasslands) and beautiful scenery is offered throughout each. For this reason and the ones listed above, it is easy to see why the classic Inca Trail is one of the most famous treks in the world.

Interested in embarking on an adventure on the classic Inca Trail? Here are some things you should consider…

Before You Leave for the Inca Trail…

Booking through a tour provider

By Peruvian law, you can only do the classic Inca Trail trek through a licensed tour operator. Prices and quality of the tour varies from operator to operator so I would suggest reading online reviews before booking.

Note: I booked THIS classic Inca Trail trek through G Adventures. They were named Best Inca Trail Tour Operator by the Regional Direction of Foreign Trade and Tourism of Cusco (RDFTTC) in Peru. G Adventures employs over 560 local guides, porters, cooks, drivers, and office staff – connecting local communities to the global tourism chain. As sustainable tourism is a cause that is near and dear to my heart, I HIGHLY recommend booking your adventure through G!

Obtaining your Inca Trail permit

To protect the historic sites and the surrounding ecosystem, Inca Trail regulations were introduced by the Peruvian government. One of those regulations stipulate that in order to hike the classic Inca Trail, you would need a permit.

A hiker on the Day 3 stretch of the classic Inca Trail trek.

While Inca Trail permits can only be obtained by licensed tour operators, there are some things you need to keep in mind:

If you have preferred dates for your classic Inca Trail adventure, you should book your tour at least 7 months in advance to secure your permit. Only 200 trekkers are allowed to be on the Trail per day. This restriction coupled with the trek’s popularity means that permits sell out really fast. I did the trek during peak season and had to book my tour 7 months in advance to ensure that my dates lined up.

Once booked, permits are non-changeable and non-transferable. Permits are issued with the trekker’s name and passport number. If you happen to change your passport between booking and arriving at the Inca Trail (where they check your passport), contact your tour operator for advise.

Physical Preparation

You don’t need to be an elite athlete to do the Inca Trail trek but you do need to be in general good physical condition.

Context: I am a non-smoker who controls my sugar intake and counts 30 minute daily walks as exercise. I don’t have any existing physical ailments or medical conditions. I didn’t do any intense training for this trek.

The extent of my “physical prep” consisted of taking the stairs at work and going for long walks (10-25 km) around the city in my hiking boots on weekends.

While I found certain parts of the trek to be a little challenging (read: the ascent to and the descent from Dead Woman’s Pass and the last stretch of Day 3 of the trek), it was totally doable!

If you have the time and determination to physical train for your Inca Trail trek, I would recommend upping your cardio routine for endurance. Using the stair master would be ideal.

A hiker on the Inca Trail climbing a steep set of Inca stone steps. — Steep inclines on the Inca Trail.

I would also recommend doing squats (weighted or otherwise) to strengthen your quads. Your thighs will be SINGING end of Day 2 on the trek after passing Dead Woman’s Pass. I guarantee it. You will also be encountering your first squat toilet near the Pass. I haven’t known fear like the one felt when my knees and quads started to buckle over THAT stench. Thank me later for this…

Mental Preparation

Something I needed mental prep for: the bathroom situation.

Some tour operators provide toilet tents. Mine didn’t. I had to use the toilets that are maintained by the Government and are shared by everyone on the Trail. They aren’t the cleanest or the freshest smelling.

The toilets encountered on Day 2 and onwards are squat toilets. I am assuming that there are many trekkers who are not familiar with how to properly aim here which (in the case for ladies’ toilets) accounted for the strong smell of stale urine. There was a horror story from the men’s room that scarred me. Someone who went Number 2 ended up spraying the wall behind them probably because they weren’t squatting properly.

While I don’t want my toilet stories to deter people, I think it’s worth mentioning to help people mentally prepare. For me, this was the biggest mental component. I ended up developing my own coping mechanisms (i.e. using a biodegradable baby wipe over my nose to mask smells).

Back to talking about the actual trek…

There are parts of the Trail that are easy and there are stretches that may feel daunting. This is true for everyone. It is important to bring a positive mental attitude on the trek.

A friend who did the trek before me gave the best advice for those times when I may feel discouraged:

“When the going gets tough and you can’t breathe, just go slow. And remember to stop and take it all in! Stop if you need otherwise you’ll ruin it for yourself! No need to rush! Don’t forget to look back every now and then. See where you’ve come from, see the views from another angle and take it all in!”

^ that honestly got me through the ascent to Dead Woman’s Pass on Day 2. It felt like Mt. Veronica was just cheering me on…

View of Mount Veronica from the Inca Trail.

Packing

For my detailed notes on what to bring for your trek, check out The Essential Packing List for the Inca Trail.

Before leaving for Peru, I packed my trekking gear specifically in its own packing cube. This helped me save time when I was packing for the actual trek in Cusco.

Tip: when booking your trek through a tour provider, a team of porters will be contracted to support you. The porters and guides come from humble backgrounds and work on the trails during peak tourist season to supplement their income. Consider packing gear or clothing that you can gift to the porters after your trek to Machu Picchu. I think it will be greatly appreciated.

Acclimate

You need to prepare your body for the high altitude of the Inca Trail to prevent altitude sickness. Altitude sickness occurs at elevations of 2,500 m and up above sea level. The Inca Trail will take you from elevations of 2,450 m (at Machu Picchu) up to 4,215 m (at Dead Woman’s Pass).

A hiker on the Inca Trail on a valley surrounded by rolling mountains.

You should allocate at least two days of your trip to acclimate. Most people do this in Cusco which has an elevation of 3,339 m. In addition, Cusco is close to KM 82 (the start of the classic Inca Trail). It is also close to opportunities to do mini-hikes like on Colca Canyon to help further prepare you for your multi-day trek.

Before leaving for Peru, you can also ask your doctor if anti-altitude sickness medication is right for you. Coca leaves and coca candies are available for purchase in Cusco and Ollantaytambo. They are the natural remedies the locals use to combat altitude sickness.

When on the Inca Trail

If you’ve reached this point, chances are you’ve exhausted all prep tips. But here are three tips that should be top of mind once you’re on the Inca Trail.

Pace Yourself

Hiking the classic Inca Trail is not a race.

Go at the pace that your body is comfortable with. Remember that you are at a higher altitude than what your body is used to (as is the case with most people). Also, take the time to enjoy the gorgeous scenery and appreciate the historical significance of the sites. Take plenty of pictures! The classic Inca Trail is world-renowned for a reason!

Hikers resting by the Urubamba River on the Inca Trail. — Hikers resting by the Urubamba River near the Inca Trail.

Stay Hydrated

Hydration is key to preventing altitude sickness. Try to drink up even when you don’t feel thirsty.

In addition, you are going to be hiking at least 8 km per day. You need to stay hydrated to finish the trek!

A hiker drinks from a water bottle on the Inca Trail with Mount Veronica visible in the background. — Hydration break on the Inca Trail with Mount Veronica in the backdrop

Eat Enough, But Not Too Much

You need to keep your energy and endurance up to make it to Machu Picchu. You need to eat enough food to fuel your body. It is important to take breaks and have small snacks throughout your trek.

Do not eat large meals between camps though. Your body digests food at a slower pace the higher you climb. Large meals may make for an uncomfortable hike.