So wo ntini ahorow twitwiw? Momma yensua akisikuru a ɛyɛ yaw a ɔhyew yi ba no ho ade!

Esiane sɛ ɔhyew aba yɛn man yi mu nnansa yi nti, ɛtɔ da bi nso a ebia wobɛte ɛyaw mpofirim te sɛ akuru bi wɔ wo nan, wo nsa, anaa wo yafunu mu, te sɛ nea ɛreyɛ den anaasɛ ɛrehuruhuruw? Yɛsan nso ka sɛ "nerves are pulling," ɛnte saa? Wɔtaa frɛ eyi `(Heat Cramps)`. Ɛnnɛ, yɛbɛka eyi ho asɛm akɔ akyiri kakra sɛnea ɛbɛyɛ a wobɛte ase yiye. Ɛnyɛ biribi a ɛsɛ sɛ yesuro, nanso ɛho hia paa sɛ yɛma yɛn ani da hɔ.

Dɛn ankasa ne ɔhyew mu akisikuru?

Sɛ yɛbɛka no tiawa a, `(Heat Cramps)` yɛ ntini a ɛyɛ yaw a ɛba bere a wo nipadua yɛ hyew dodo. Sɛ yɛbɛka no katee a, eyi yɛ mfitiase, a ɛnyɛ aniberesɛm pii `(Ɔhyew Nyarewa)` a ɛfa nyarewa a emu yɛ den a ɛfa ɔhyew ho no ho. Nanso, ebetumi nso ayɛ nea edi `(Heat Exhaustion)`, tebea a emu yɛ den kakra, enti ɛsɛ sɛ wohwɛ yiye.

Sɛ wo ho yɛ wo hyew a, ebia wobɛte nka sɛ wo nipadua no afã horow a edidi so yi mu ayɛ wo den na woate yaw:

• Wɔ yafunu (yafunu) mu .
• Wɔ nsa mu
• Wɔ nsateaa ne nsateaa mu
• Nan (titiriw anantwi mma ne asen) .
• Nam a ɛwɔ koko mu
• Wɔ mmati mu

Wo de susuw nea ɛba bere a wo ho fifiri pii na wonom nsu pii mpofirim no ho hwɛ? Sɛ wo ho fifiri a, wo nipadua no ma nkyene ne aduannuru a wɔfrɛ no electrolytes a ɛho hia ma yɛn nipadua no fi mu . Sɛ wonom nsu pii prɛko pɛ a, saa electrolytes a ɛwɔ wo nipadua mu yi yɛ nea ɛyɛ mmerɛw kɛse mpo, a ɛkyerɛ sɛ wɔn dodow so tew. Ɛno ne bere a saa akuru yi fi ase yɛ den na ɛbɔ. Ɛte sɛ kar engine a egyina bere a ne gas sa no.

So tebea yi betumi asɛe kɛse? Momma yensua (Heat Exhaustion) ne (Heatstroke) nso ho ade .

Yiw, mpɛn pii no, ɔhyew mu akisikuru nyɛ asɛm kɛse, nanso ebetumi ayɛ aniberesɛm. Ɔhyew mu akisikuru, ɔhyew mu ɔbrɛ, ne ɔhyew a ɛyɛ hyew nyinaa wɔ ɔfã koro mu, a ɛkyerɛ sɛ ne nyinaa fi nkɛntɛnso a ɔhyew a ɛboro so nya wɔ nipadua no so (hyperthermia).

Eyinom mu no, `(Heat Cramps)` ne asɛm a ɛyɛ mfitiasede na ɛnyɛ den sen biara. Nanso, `(Heatstroke)` yɛ tebea a emu yɛ den yiye na ɛde nkwa to asiane mu. Efi ase te sɛ atiridii ketewaa bi na ɛkɔ so yɛ ahurututu mu yare.

Sɛ woyɛ saa nneɛma yi a, ``Heat Cramps'' betumi ayɛ kɛse, na ɛde ``Heat Exhaustion'' anaa ``Heatstroke'' aba:

• Kɔ so tra baabi a ɛhɔ yɛ hyew. Sɛ nhwɛso no, sɛ wobɛkɔ so ayɛ adwuma wɔ owia mu bere a nam a wɔayam no afi ase reyɛ bruu mpo akyi.
• Electrolytes a wɔrensan nkɔ nipadua no mu. Nsu nkutoo a wɔnom na ɛnyɛ biribiara te sɛ Jeevani.

Ɔhyew mu akisikuru ne kɔkɔbɔ sɛnkyerɛnne a edi kan a ɛkyerɛ sɛ wo nipadua mu ayɛ hyew dodo, te sɛ kar kanea a ɛredan kɔkɔɔ. Enti ɛho hia sɛ wo ho dwo ntɛmntɛm na wonya nsu ne anyinam ahoɔden a ɛho hia. Ɛno ansa na wubetumi akwati tebea horow a emu yɛ den kɛse.

Kae sɛ ɔhyew a ɛba obi so yɛ aduruyɛ mu asɛm a egye ntɛmpɛ. Sɛ wɔansa a, ebetumi ama wadi dɛm daa anaa owu mpo. Enti mfa eyi nyɛ hwee.

Dɛn ne sɛnkyerɛnne ahorow no? Woyɛ dɛn hu no?

`(Heat Cramps)` ho sɛnkyerɛnne titiriw ne sɛ wo ntini no mu yɛ den mpofirim, te sɛ nea adan ɔbo. Ɛtɔ mmere bi a, ɛyaw yi tumi yɛ mmerɛw, na ɛtɔ mmere bi nso a, ɛyɛ nea wontumi nnyina ano. Ɛtɔ da mpo a, sɛ wohwɛ a, wutumi hu sɛ ntini no twitwiw na ɛyɛ den. Sɛ nhwɛso no, sɛ wonya `(Heat Cramps)` wɔ wo nansoaa mu a, wubehu sɛ wo nansoaa ayɛ mmerɛw na ayɛ den kɛkɛ. Eyi nyɛ biribi a yebetumi adi so, ɛba ara kwa, enti wuntumi nni saa ntini no so.

Bio nso, wobɛtumi anya nsɛnkyerɛnneɛ a ɛdidi soɔ yi aka `(Heat Exhaustion)` ho:

• Wora a ɛyɛ mmerɛw yɛ tebea a fifiri a ɛyɛ nnam kata nipadua no so.
• Adwene a ɛyɛ basaa yɛ nkate a ɛma obi twitwiw ne ti.
• Fifiri a ɛboro so (ɛtɔ mmere bi a fifiri betumi agyae, na ɛno yɛ sɛnkyerɛnne a asiane wom).
• Akisikuru anaa ɔfe.
• Ɔbrɛ anaa mmerɛwyɛ a wɔte nka kɛse.

Dɛn nti na yɛnya ɔhyew mu akisikuru?

Sɛ yɛbɛka no tiawa a, nipadua mu mmɔdenbɔ boro so wɔ baabi a ɛhɔ yɛ hyew no ne ade titiriw a ɛde ``Ɔhyew a ɛyɛ hyew ba.`` Saa tebea yi ba bere a wo nipadua mu hyew kɔ soro na nipadua no hwere nkyene ne aduannuru a ɛho hia a wɔfrɛ no ``Electrolytes`` denam fifiri so.

Fa no sɛ yɛn kriket abɔfo redi agoru wɔ owia mu, anaa okuafo bi a ɔreyɛ adwuma wɔ afuw mu a ɔreyɛ adwumaden wɔ owia a ano yɛ den mu, anaasɛ ɔdansifo bi a ɔreyɛ adwumaden da a ɛyɛ hyew, tebea yi taa ba. Saa ara na eyi betumi ato obi a otu mmirika denneennen anaa obi a ɔde sakre tu mmirika.

Hena na ɔtaa nya eyinom? Hena na ɔwɔ asiane kɛse mu?

Obiara a ɔyɛ adwuma denneennen wɔ baabi a ɛhɔ yɛ hyew no betumi anya ``Heat Cramps.`` Nanso, nnipa binom wɔ asiane kɛse mu sɛ wobenya saa tebea yi. Nnipa a wɔyɛ adwuma wɔ mmeae a ɛhɔ yɛ hyew titiriw na wɔwɔ asiane mu. Nhwɛsoɔ:

• Agumadifo (te sɛ wɔn a wotu mmirika tenten, wɔn a wɔbɔ tɛnis, ne wɔn a wɔforo mmepɔw) .
• Akuafoɔ (wɔn a wɔyɛ adwuma wɔ afuo mu na wɔdua aburow wɔ yɛn man yi mu) .
• Odumgyafo
• Turoyɛfo
• Mfiridwumayɛfo (te sɛ adansi adwumayɛfo, adan atifi adwumayɛfo, akwansifo, wɔn a wotu fam, dade adwumayɛbea adwumayɛfo) .
• Wɔn a wɔrenya sraadi ntetee

Afei nso, mfe a wɔadi ne nnipa binom taa nya ɔhyew mu akisikuru ne nyarewa afoforo a efi ɔhyew mu ba. Nhwehwɛmu bi daa no adi sɛ nnipa bɛyɛ 28,000 na wɔde wɔn kɔɔ ayaresabea esiane nyarewa a efi ɔhyew mu nti wɔ afe 2001 ne 2010 ntam hɔ. Sɛnea nhwehwɛmufo no kyerɛ no:

• Nnipa a wɔadi boro mfe 65 no taa de wɔn kɔ ayaresabea esiane nyarewa a efi ɔhyew mu nti sen mmerante ne mmabaa.
• Wɔde mmarima kɔ ayaresabea esiane nyarewa yi bɛboro mmea de mmɔho abien.

Bio nso, asiane yi yɛ kɛse ma nnipa a wɔayɛ kɛse mmoroso, wɔn a wɔnom nnuru bi (sɛ nhwɛso no, mogya mmoroso, akisikuru), ne wɔn a wɔnom nsa anaa nnubɔne. Enti sɛ wotɔ asiane kuw yi mu a, ɛyɛ papa sɛ wobɛhwɛ yiye kakra.

Ɔkwan bɛn so na oduruyɛfo hu eyi?

Mpɛn pii no, wubetumi ahu eyi sɛ ``Heat Cramp''. Sɛ woreyɛ adwumaden wɔ beae a ɛhɔ yɛ hyew na mpofirim ara wote akuru bi nka wɔ wo menewam a, ebia ɛyɛ ``Heat Cramp''.

Nanso sɛ wokɔ oduruyɛfo nkyɛn wɔ eyi ho a, obebisa w’ayaresa tebea horow a atwam ne nnuru a worenom no ho asɛm. Bere a wɔreyɛ nhwehwɛmu no, oduruyɛfo no betumi abisa wo nneɛma te sɛ:

• Ɛyaw no nye dɛn? So wubetumi agyina ano?
• Bere bɛn na saa nam a wɔayam yi roll? (Sɛ nhwɛso no: apɔw-mu-teɛteɛ akyi? Bere a woreyɛ apɔw-mu-teɛteɛ?)
• Bere tenten ahe na saa nhyɛso yi akɔ so? So ɛyɛ bere nyinaa anaasɛ ɛba na ɛkɔ?
• Sɛ nam a wɔayam no hwirew a, ɛte dɛn? So ɛte sɛ kɔndua ara kwa?
• Bere bɛn na wudii kan huu tebea yi?

Sɛ wo duruyɛfo betumi ahu ɔhyew mu akisikuru no pɛpɛɛpɛ a, ɛho behia sɛ ɔpow tebea afoforo te sɛ rhabdomyolysis, mmerɛbo mu yare, anaa asaabo mu yare. Saa tebea horow yi nso betumi ama ɔhyew mu akisikuru aba. Ebia wɔbɛhyɛ sɛ wɔnyɛ mogya ne nsu mu nhwehwɛmu nso.

Ɛntaa mma koraa sɛ oduruyɛfo bi bɛyɛ biribi te sɛ MRI scan de ahwɛ sɛ ebia ntini mu haw bi na ɛde wo nan a ɛrewosow no ba anaa.

Sɛ wo ho yɛ wo hyew a, dɛn na ɛsɛ sɛ woyɛ? Dɛn ne ayaresa ahorow no?

Sɛ wo nya ``Heat Cramps'' a, mpɛn pii no ɛsɛ sɛ w'ankasa wosa. Mma wo ho nnyɛ wo hu. Nneɛma a eye sen biara a wubetumi ayɛ de aboa ma akisikuru no afi hɔ na ɛyaw no so atew no bi ni:

• Gyae nea woreyɛ no ntɛm ara. Nkɔ so nyɛ adwumaden.
• Fi ɔhyew no mu ntɛm ara sɛnea wubetumi na kɔ baabi a ɛhɔ yɛ nwini na sunsuma wɔ hɔ. Dane fan, na sɛ ɛbɛyɛ yie a, kɔ baabi a ``(air-conditioning)`` wɔ.
• Di aduan a carbohydrates ne electrolytes wom, anaa agumadi mu anonne. Nom kakraa bi simma 15-20 biara. Mma nnom pii prɛko pɛ.
• Fa brɛoo twitwiw baabi a ɛyɛ yaw no. Mfa ntwitwiw wo ho denneennen dodo, fa wo nsa twitwiw wo ho brɛoo kɛkɛ.
• Trɛw saa nam asinasin no mu. Sɛ nhwɛso no, sɛ wo nan twitwiw a, trɛw wo nan mu na twe wo nansoaa kɔ wo nkyɛn.
• Fa biribi a ɛyɛ nwini gu nam no so. Nsukyenee a wɔde ahyɛ mu anaa ntama a wɔde ahyɛ nsuonwini mu, simma 15-20.

Fa no sɛ worebɔ kriket na mpofirim ara wo nan abubu. Sɛ wogyae agodie ntɛm ara, kɔ sunsuma mu, nom ``Sports Drink`` (te sɛ Jeevani) sen sɛ wobɛnom nsuo toa, di biribi te sɛ banana, na wobɔ wo nan ho aduru a, wobɛte ahotɔ nka ntɛm.

Dɛn na ɛsɛ sɛ midi na menom?

Ɛsɛ sɛ wudi nnuan ne anonne a ɛbɛma anyinam ahoɔden a ayera afi wo nipadua mu no ayɛ ma.

• `(Agumadi Nsã)`: Eyinom wɔ `(Electrolytes)` (te sɛ sodium ne potassium) pii.
• Jeevani: `(Electrolyte)` ano aduru a eye paa a ɛnyɛ den sɛ wobehu wɔ yɛn man mu.
• Nnuan a carbohydrates wom: Nneɛma te sɛ banana, dates, raisins, ne granola bars.
• Akutu a wɔde nkyene kakra ahyɛ mu mpo ye.
• Nsu a ɛyɛ borɔdɔma nso yɛ anonne pa a efi awosu mu no, electrolytes wom.

Kwati sɛ wobɛnom nsu pii, efisɛ ebetumi ama anyinam ahoɔden a ɛwɔ wo nipadua mu no ayɛ mmerɛw kɛse.

Wobɛyɛ dɛn akwati ɔhyew mu akisikuru? Wobɛyɛ dɛn asiw wɔn ano?

Centers for Disease Control and Prevention (CDC) ka sɛ mframa a wɔde yɛ adwuma ne ade a edi kan a wɔde siw nyarewa a efi ɔhyew mu ano . Enti ɔkwan a eye sen biara a wobɛfa so asiw ɔhyew mu akisikuru ano ne sɛ wobɛtwe wo ho afi mmeae a ɛhɔ yɛ hyew na ɛhɔ yɛ nwini sɛnea wubetumi biara bere a woreyɛ apɔw-mu-teɛteɛ a emu yɛ den no.

Nanso ɛnyɛ obiara na obetumi akwati sɛ ɔbɛkɔ abɔnten wɔ nna a ɛyɛ hyew mu. Ɛsɛ sɛ yɛn akuafo, adansi adwumayɛfo, ne agumadifo nyinaa yɛ adwuma wɔ ɔhyew mu. Sɛ wunim sɛ wo ho bɛtɔ wo fifiri pii na wobɛkɔ baabi a ɛhɔ yɛ hyew a, bɔ mmɔden sɛ wubesiw wo nipadua mu hyew ano ntɛmntɛm dodo. Ma afotu yi ntra w’adwenem ansa na woayɛ:

• Kwati sɛ wobɛnom anonne a caffeine wom (te sɛ kɔfe, tii, ne anonne a ɛma ahoɔden). Eyinom ma nsu a ɛkɔ nipadua no mu (nsu a ɛho ntew) yɛ kɛse.
• Fa electrolyte anonne pii (te sɛ Jeevanni) bra. Fa nsu sesa wɔn ho wɔn ho.
• Sɛ ɛbɛyɛ yiye a, tra sunsuma mu anaa bɛn fan bi bere a woreyɛ adwuma no.
• Gye w’ahome bere tiaa bi (simma 10-15) dɔnhwerew biara, nom nsu ne electrolytes. Mmɔ wo ho mmɔden bere nyinaa.
• Hyɛ kyɛw, ntade a emu yɛ hare, ɛnyɛ den, na ɛyɛ kɔla a ɛyɛ hare. Ntade tuntum anaa tuntum twetwe ɔhyew pii. Ntade a wɔde kotoku ayɛ na eye sen biara.
• Fa aduru a ɛbɔ wo ho ban fi owia ho gu so. Owia hyew betumi ama nsu atra nipadua no mu, na ɛtew tumi a nipadua no tumi yɛ nwini no so nso.
• Tew abɔnten dwumadi a emu yɛ den so wɔ nnɔnhwerew a ɛhɔ yɛ hyew sen biara wɔ da no mu (bɛyɛ anɔpa 10 kosi awia 4).

Wobɛyɛ dɛn atumi agye abofra kumaa anaa obi a ne mfe akɔ anim afi eyi mu?

Nkokoaa, mmofra nkumaa, ne nnipa a wɔadi boro mfe 65 wɔ asiane kɛse mu sɛ wobenya nyarewa a efi ɔhyew mu te sɛ ``Heat Cramps.'' Wɔn nipadua ntumi nhwɛ wɔn hyew so kɛse. Di afotu yi akyi na bɔ wɔn ho ban:

• Fa aduru a ɛbɔ wo ho ban fi owia ho gu so na ama woabɔ wo ho ban afi owia hyew ho.
• Ma wɔn nsu pii nnom, na kae wɔn sɛ wɔnnom nsu daa. Wɔ mmofra nkumaa fam no, ma wɔn nsu daa, a wontwɛn mma wɔnbisa.
• Hyɛ ntade a emu yɛ hare, ɛnyɛ den, na ɛte sɛ kotoku bere biara a ɛbɛyɛ yiye.
• Mma nnyaw abofra ketewa bi wɔ kar a ɛyɛ hyew mu da, bere a mfɛnsere abue kakra mpo. Kar mu hyew betumi akɔ soro ntɛmntɛm a ɛyɛ nwonwa na asiane wom.
• Hwɛ w’abusuafo ne wo nnamfo a wɔn mfe akɔ anim daa, titiriw bere a wim yɛ hyew no. Sɛ wɔn nkutoo na wɔte a, anyɛ yiye koraa no bɔ mmɔden sɛ wo ne wɔn bɛkasa mprenu da biara.
• Hwɛ hu sɛ mframa pa bɛkɔ fie no mu. Ma mfɛnsere mmue na fa fan di dwuma.

Sɛ wo ho yɛ wo hyew a, dɛn na ɛba? Wɔtra hɔ bere tenten ahe?

Sɛ wo nya `(Heat Cramps)` a, wobɛte ɛyaw ne ahotɔ nka bere a wo ntini mu yɛ den no. Nanso, sɛ wo dwo na wonya `(Electrolytes)` sɛnea yɛadi kan aka no a, ɛsɛ sɛ saa ntini a ɛtwetwe yi brɛ ase wɔ simma kakraa bi mu.

Nanso sɛ woankura electrolytes a ɛwɔ wo nipadua mu a ɛnkari pɛ a, ɔhyew mu akisikuru betumi asan aba bio. Enti ɛho hia sɛ wonom agumadi mu anonne na wudi nnuan a ahoɔden wom bi, titiriw bere a woreyɛ apɔw-mu-teɛteɛ na wo ho fifiri pii no.

Ɔhyew mu akisikuru taa di fi sikɔne kakraa bi kosi bɛyɛ simma 15 . Sɛ wɔtra hɔ kyɛ sen saa, anaasɛ w’adwene mu yɛ wo naa wɔ ho a, ɛbɛyɛ papa sɛ wo ne oduruyɛfo bɛkasa.

Sɛnea wo ho tɔ wo ntɛm no gyina mfe a woadi, wo nipadua mu ahoɔden, ne sɛnea wohwehwɛ ayaresa ntɛmntɛm no so.

Bere bɛn na ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn? Bere bɛn na wuhia ayaresa a egye ntɛmpɛ?

Ɛwom sɛ mpɛn pii no wobetumi asa wɔ fie de, nanso nyansa wom sɛ wobɛkɔ oduruyɛfo nkyɛn wɔ nsɛm te sɛ eyinom mu:

• Sɛ nam a wɔayam no redannan bɛboro simma 15 a .
• Saa tebea yi mu yɛ den yiye, ɛtaa ba, titiriw kosi baabi a ɛhaw w’adwuma anaa nna.
• Sɛ nsu a wɔnom, electrolytes a wɔnom, aduru a wɔde twitwiw nipadua no, anaasɛ wɔtrɛw wɔn ho mu nni hɔ a.

Sɛ wowɔ nsɛnkyerɛnne a edidi so yi mu biara a, ebetumi ayɛ tebea a emu yɛ den te sɛ ``Heatstroke``. Enti, kɔ ayaresabea bi Dwumadibea a Ɛhwɛ Nneɛma a Ɛho Hia Ntɛmntɛm (ETU) ntɛm ara:

• Sɛ wote nka sɛ w’adwene atu afra na/anaasɛ wokasa a ɛyɛ mmerɛw a .
• Sɛ wo ho fifiri retu wo dodo anaasɛ ebia fifiri agyae koraa, na wo honam ani yɛ hyew na ɛyɛ nwunu a .
• Sɛ wo nipadua mu hyew yɛ kɛse (boro 103°F anaa 39.4°C).
• Sɛ wo ho yeraw wo a(Sɛ wode to hɔ daakye a).
• Sɛ `(Seizures)` reba (sɛ ɛreba te sɛ fit a).

Nkrasɛm a Wɔde Kɔ Fie

Okay, enti, `(Heat Cramps)` yɛ ade a ɛnyɛ dɛ, ɛyɛ yaw, nanso mpɛn pii no ɛnkyɛ. Saa nam no a ɛrehuruhuruw yi kyerɛ sɛ wo nipadua no yɛ hyew dodo na ehia `(Electrolytes)`. Ade a ɛho hia sen biara ne sɛ wubegyae nea woreyɛ no, kɔ baabi a ɛhɔ yɛ nwini na sunsuma wɔ hɔ. Nom `(Sports Drink)` (te sɛ Jeevani) na di aduan ketewaa bi (te sɛ banana). Sɛ wobɔ honam a ɛyɛ yaw no a, ebetumi aboa ma ɛyaw no so atew. Sɛ wo nipadua no dwo na ɛsan nya `(Electrolytes)` a, wo ho bɛtɔ wo.

Nanso kae sɛ, ɛwom sɛ eyi betumi ayɛ te sɛ nea ɛyɛ ade a ɛfata de, nanso ɛtɔ mmere bi a ebetumi ayɛ tebea bi a emu yɛ den kɛse ho sɛnkyerɛnne, te sɛ `(Ɔhyew a Ɛbrɛ)` anaa `(Ɔhyew)`. Enti, ɛho hia paa sɛ wuhu eyi na sɛ ɛho hia a, wohwehwɛ aduruyɛ mu afotu. Ne titiriw no, ɛsɛ sɛ mmofra nkumaa, wɔn a wɔn mfe akɔ anim, ne nnipa a wɔwɔ nyarewa afoforo hwɛ yiye paa wɔ ɔhyew a ɛte sɛɛ mu. Tie wo nipadua, hwɛ yiye wɔ ɔhyew no ho!

` Ɔhyew mu Ɔbrɛ, Ɔhyew mu Ɔbrɛ, Ɔhyew, Ntini mu Ɛyaw, Electrolytes, Ɔhyew mu Ɔbrɛ, Ɔhyew, Ntini mu Ɛyaw