I taksa ruhte chu a inzawm khawm em? He khaw lum nen hian a lo awm thin cramps na tak tak te hi i zir dawn nia!

Tunlai kan rama khaw lum tak nen hian, a chang chuan i ke, i kut emaw, i pum emawa zung ang maia na nghal mai, a khauh emaw, a inher emaw ang maiin i hre thei bawk em? "Nerves are pulling" kan ti bawk a ni lawm ni? Hei hi `(Heat Cramps)` an ti fo thin. Vawiin hian he thu hi in hriatthiam theih nan chipchiar deuhin kan sawi dawn a ni. Hlauh tur thil a ni lova, fimkhur a pawimawh hle.

Heat cramps hi eng nge ni tak tak?

A awlsam zawngin `(Heat Cramps)` hi taksa lum lutuk avanga taksa ruh natna (muscle spasm) na tak a ni. Strict takin sawi ila, hei hi a bulpui, a na lo zawk `(Heat Illnesses)` a ni a, heat-related natna khirh tak takte hi a ni. Amaherawhchu, `(Heat Exhaustion)` hmahruaitu a ni thei bawk a, chu chu a na deuh deuh a, chuvangin fimkhur a ngai a ni.

Heat cramps i neih hian i taksa hmun hrang hrangah hian a tikhauh a, a na i nei thei bawk:

• Pum (abdomen) ah chuan .
• Kut ah chuan
• Kutphah leh kut zungtang ah
• Ke (a bik takin bawnghnute leh kekawrte) .
• Tisa chu a rilruah a awm
• A kekawrteah

I thawkrim lutuk a, rang taka tui tam tak i in chuan eng nge thleng tih han ngaihtuah teh? I thawmhnaw i chhuah hian i taksain chi leh ei tur tha tak tak, electrolytes an tih, kan taksa tana pawimawh tak tak a tichhuak thin . Vawi khata tui tam tak i in chuan i taksaa heng electrolyte te hi a diluted lehzual a, chu chu an concentration a tlahniam tihna a ni. Chutah chuan heng lumps te hi an inzawm khawm tan a, an rawn inher kual vel thin. Gas a tlakchham chuan car engine a stall ang mai a ni.

He dinhmun hi a zual thei ang em? (Heat Exhaustion) leh (Heatstroke) chungchang pawh i zir ve ang u.

Ni e, heat cramps hi a tlangpuiin thil lian tak a ni lo va, mahse a pawi thei hle. Heat cramps, heat exhaustion, leh heatstroke te hi category khatah an awm vek a, chu chu taksa lum lutuk (hyperthermia) avanga lo awm vek a ni tihna a ni.

Chung zingah chuan `(Heat Cramps)` hi case bulpui leh awlsam ber a ni. Amaherawhchu, `(Heatstroke)` hi natna khirh tak leh nunna atana hlauhawm tak a ni. Khawsik tenau ang maiin a intan a, pneumonia thlengin a kal zel.

Heng thilte hi i tih chuan ``Heat Cramps'' hi a na zual thei a, ``Heat Exhaustion'' emaw ``Heatstroke'' emaw a thlen thei a ni:

• Khaw lum takah awm chhunzawm zel. Entirnan, sa hmin a rawn sen tan hnuah pawh ni chhuahnaah hna thawh chhunzawm zel.
• Taksa chhunga electrolytes lut leh lo. Tui chauh in leh Jeevani ang engmah in lo.

Heat cramps hi i taksa a lum lutuk tih hriattirna hmasa ber a ni a, traffic light a sen vek ang mai a ni. Chuvangin a lum vat a, a tul angin tui leh electrolyte te neih a pawimawh hle. Chumi hnuah chauh chuan dinhmun khirh zawk i pumpelh thei ang.

Heatstroke hi medical emergency a ni tih hre reng ang che. Enkawl loh chuan chak lohna nghet tak emaw, thihna emaw pawh a thlen thei a ni. Chuvangin hei hi ngaihthah suh.

Eng nge a lan chhuah dan? Engtin nge i hriat chian?

`(Heat Cramps)` chhinchhiahna ber chu i taksa ruhte chu a nghet nghal a, lungah a chantir ang maiin. He natna hi a chang chuan a na lo thei a, a chang chuan tuar theih loh a ni thei bawk. A châng chuan i en hian taksa ruhte pawh a inher leh a nghet lo tih pawh i hmu thei. Entirnan, i ke ruh ah `(Heat Cramps)` i neih chuan i ke ruh chu a hring vek a, a tight mai mai tih i hmu ang. Hei hi kan thunun theih thil a ni lo va, a thleng mai mai a, chuvang chuan chu ruh chu i thunun thei lo.

Tin, `(Heat Exhaustion)` nen hian a hnuaia symptoms te hi i nei thei bawk:

• Clammy skin hi taksa chu sticky sweat in a khuh a ni.
• Luak chhuak hi lu chhunga inher chhuak ang maia hriatna a ni.
• Thaw tam lutuk (a chang chuan thawmhnaw a reh thei a, chu chu chhinchhiahna hlauhawm tak a ni).
• Nausea emaw, luak chhuak emaw.
• Chau lutuk emaw, chak lo emaw anga inhriatna.

Engvangin nge heat cramps kan neih?

A awlsam zawngin sawi ila, boruak lum takah taksa chak lutuk hi ``Heat Cramps.`` thlentu ber a ni.

Kan cricketer-te chu ni chhuahna hmuna inkhelh lai emaw, lo neitu pakhatin ni lum kara lovah hna thawkrim tak emaw, ni lum laia in sak hna thawkrim tak emaw han ngaihtuah teh, hetiang dinhmun hi a awm a rinawm zawk. Chutiang bawkin marathon tlantu emaw, cycle khalhtu emaw chungah pawh hetiang hi a thleng thei bawk.

Hengte hi tuin nge dawng tam zawk? Tu nge hlauhawm zawk?

Khaw lum takah active taka hnathawk apiangin ``Heat Cramps.`` an nei thei a ni.Mahse, mi thenkhat chuan he natna hi an vei theihna a sang zawk. Khaw lum hmuna hnathawkte chu an hlauhawm zual hle. Entir nan:

• Infiammi (distance runner, tennis player, leh tlang lawn te ang chi) .
• Loneitu (kan rama lova thawk leh buh chi chingtute) .
• Kangmei ven hna thawktute
• Huan enkawltu te an ni
• Technician (in sak hnathawk, inchung siamtu, kawngpui siamtu, lungalhthei laihchhuah hna thawk, steel mill hnathawk ang chi)
• Sipai training nei mekte

Tin, kum leh mi thenkhat chuan heat cramps leh khaw lum vanga natna dang an vei tam zawk bawk. Zirna pakhatah chuan kum 2001 leh 2010 inkar khan khaw lum vanga natna vanga damdawi ina dah mi 28,000 vel an awm tih hmuhchhuah a ni a, zirchiangtute sawi dan chuan:

• Kum 65 chunglamte chu kum naupang zawkte aiin khaw lum vanga natna vangin damdawi inah an awm tam zawk.
• Hmeichhia aiin heng natna avang hian mipa chu damdawi inah dah an tam zawk a, a let hnih aia tam a ni.

Tin, he hlauhawmna hi thau lutuk, damdawi thenkhat (e.g., thisen sang, allergy) ei thin te tan pawh a sang zawk a, zu emaw ruihhlo emaw hmangtute tan pawh a sang zawk bawk. Chuvangin he risk group-ah hian i tlu lut a nih chuan tlem tal fimkhur a tha.

Engtin nge doctor hian hei hi a hriat chian?

A tam zawkah chuan hei hi ``Heat Cramp'' tiin i hre thei. Hmun lum takah i thawkrim a, i rilruah lump a awm nghal a nih chuan ``Heat Cramp'' a ni mai thei.

Mahse hemi atan hian doctor i pan a nih chuan i damdawi hman tawh dan leh i damdawi ei tawhte a zawt ang. Examination neih chhung hian doctor chuan hetiang hi a zawt thei che a ni:

• Engtiang chiahin nge a natna chu a chhiat? I tuar thei em?
• Engtikah nge heng meatballs te hi an roll thin? (Entirnan: exercise zawhah? Workout laiin?)
• Eng chen nge he tightness hi a awm tawh? A awm reng em ni a, a lo kal a, a kal zel em?
• Meatballs a roll hian engtin nge a awm? Knot ang mai a ni em?
• Engtik lai khan nge he dinhmun hi i hriat hmasak ber?

Heat cramps dik taka hriat theih nan i doctor chuan natna dang, rhabdomyolysis, liver disease, emaw kidney disease te chu a paih chhuah a ngai ang . Heng dinhmunte hian heat cramps a thlen thei bawk. Thisen leh zun test pawh an order thei bawk.

A tlem hle a, doctor chuan MRI scan ang chi thil a ti thei a, i ke ruh tliak hi thluak lam harsatna avanga lo awm a ni em tih a enfiah thei.

Heat cramps i neih hian eng nge i tih tur? Enkawlnate chu engte nge ni?

``Heat Cramps'' i neih hian nangmah ngeiin i enkawl a ngai fo thin. Hlauthawng suh. I rilru natna tihziaawmna tur leh natna tihziaawmna tura i tih theih tha ber berte chu hetiang hi a ni:

• I thil tih chu titawp nghal rawh. Hna thawkrim zel suh.
• A rang thei ang bera khaw lum atang chuan chhuak la, hmun lum leh thlamuang takah kal rawh. Fan on la, a theih chuan ``(air-conditioning)`` awmna hmunah kal rawh.
• Carbohydrates leh electrolytes awmna chaw ei la, sports drink ei bawk ang che. Minute 15-20 danah tlem te te in thin tur a ni. Vawi khatah in tam suh.
• Zawi zawiin a natna hmun chu massage rawh. Rub na lutuk suh, zawi zawiin massage mai rawh.
• Chu sa chu hrual rawh. Entirnan, i ke a hrual chuan i ke chu han tizau la, i ke ruhte chu i lam hawiin hrual rawh.
• Sa chungah chuan thil lum tak dah la. Ice pack emaw puan emaw tui lum-a hnim, minute 15-20 chhung.

Cricket i khelh laiin rang takin i ke a tliak ang tih han ngaihtuah teh. Inkhelh i chawlhsan nghal a, shade-ah i kal a, tui bottle aiah ``Sports Drink`` (Jevani ang) i in a, banana ang chi i ei a, i ke i massage chuan hahdamna i nei nghal vat ang.

Eng nge ka ei leh in tur?

I taksa atanga electrolyte bo tawhte tipungtu tur ei leh in tur i ei tur a ni.

• `(Sports Drinks)`: Hengte hi `(Electrolytes)` (sodium leh potassium ang chi) a tam hle.
• Jeevani: Kan ramah awlsam taka hmuh theih `(Electrolyte)` solution tha tak a ni.
• Carbohydrates nei ei tur: Banana, dates, raisins, leh granola bar ang chi thil.
• Porridge chi tlem te nen pawh a tha.
• Orange tui pawh hi in tur tha tak a ni a, a pianphungah electrolytes a pai bawk.

Tui in tam lutuk hi pumpelh la, i taksaa electrolyte awmte chu a ti dilute lehzual thei a ni.

Engtin nge heat cramps hi i pumpelh theih ang? Engtin nge i ven theih ang?

Centers for Disease Control and Prevention (CDC) chuan khaw lum vanga natna laka invenna atana thil pawimawh ber chu air conditioning a ni tih a sawi . Chuvangin heat cramps venna tha ber chu taksa tihchakna nasa tak i tih laiin boruak lum leh vawt tak atanga a theih ang anga inthiarfihlim hi a ni.

Mahse, mi zawng zawng hian ni lum takah chuan chhuah an pumpelh thei lo. Kan loneitute, in sak hnathawkte, leh infiammi te hian khaw lum karah hna an thawk vek a ngai a ni. I thawmhnaw a tam dawn tih i hriat a, boruak lum takah i awm dawn tih i hriat chuan i taksa lumna a san thuai loh nan bei rawh. Heng tips te hi hre reng ang che:

• Caffeine awmna in tur (coffee, tea, leh energy drinks ang chi) in loh tur. Chungte chuan tui retention (dehydration) a tipung a ni.
• Electrolyte drinks (Jevanni ang chi) tam tak rawn keng rawh. Tui nen a inthlak in in thin ang che.
• A theih chuan hnathawh laiin shade-ah emaw fan bulah emaw awm rawh.
• Darkar khatah vawi khat vel chawlh rei vak lo (minute 10-15) la, tui leh electrolyte in rawh. I thawkrim chhunzawm zel suh.
• Hat, light, loose-fitting, light-colored thawmhnaw ha rawh. Thawmhnaw dum emaw dum emaw hian lumna a hip tam zawk. Cotton thawmhnaw hi a tha ber.
• Sunscreen hmang la. Ni zungin taksaah tui a tikhawlo thei a, chubakah taksa lum theihna a ti tlem bawk.
• Ni khata boruak lum ber (zing dar 10 a.m. atanga tlai dar 4 p.m vel)-ah pawn lama thil tih hahthlak tak takte chu tihtlem la.

Hetiang a\ang hian engtin nge naupang tê tê emaw, tar emaw i chhanchhuah theih ang?

Nausen, naupang tê, leh kum 65 chunglamte chu khaw lum vanga natna ``Heat Cramps'' ang chi an vei theihna a sang zawk a ni.An taksa hian an lumna a tidanglam thei lo. Anmahni venhimna atan heng tips te hi zawm rawh:

• Ni zung laka inven nan sunscreen hmang thin ang che.
• Tui in tur tam tak pe la, tui in fo turin hriattir bawk ang che. Naupang tê tê tan chuan tui pe fo la, an dil hun nghak ngai lovin.
• A theih phawt chuan thawmhnaw light, loose-fitting, cotton ang chi ha thin ang che.
• Naupang tê tê chu car lum takah dah ngai suh, kawngkhar hawn deuh pawh ni se. Car chhunga temperature hi mak tak maiin a sang thei a, a hlauhawm hle bawk.
• I chhungte leh i thiante tar tawhte chu enfiah fo thin la, a bik takin khaw lum lai hian. Mahni chauha awm an nih chuan ni khatah vawi hnih tal biak tum ang che.
• In chhungah boruak tha tak a awm theih nan hma la rawh. Window hawn reng la, fan hmang bawk ang che.

Heat cramps i neih chuan eng nge thleng? Eng chen nge an awm?

`(Heat Cramps)` i neih chuan i taksa ruh a tihkhauh chuan natna leh hrehawmna i nei ang. Mahse, i cool down a, kan sawi tawh ang khan `(Electrolytes)` i neih chuan he muscle twitching hi minute tlemte chhungin a reh tur a ni.

Mahse i taksaa electrolytes balance i vawng reng loh chuan heat cramps hi a lo kir leh thei a ni. Chuvangin sports drink in a pawimawh a, ei tur tha tak tak ei a pawimawh a, a bik takin workout leh thawk hah tam lai hian.

Heat cramps hi second tlemte atanga minute 15 vel a ni tlangpui . Chu aia rei an daih a nih chuan, emaw, rinhlelhna i neih chuan Doctor nena inbiak pawh a tha ber.

I dam chak dan tur chu i kum, taksa hriselna leh enkawlna i zawn thuai danah a innghat a ni.

Engtikah nge doctor i hmuh ang? Engtikah nge emergency treatment i mamawh?

A tlangpuiin in lama enkawl theih ni mah se, hetiang thil thlengah hian doctor pan hi a finthlak hle ang:

• Meatballs chu minute 15 aia rei a inher chuan .
• Hetiang dinhmun hi a na hle a, a awm fo thin a, a bik takin i hnathawh emaw i mut emaw a tibuai phah thin.
• Tui in tur tlakchhamna a awm loh chuan, electrolytes ei tur, massage neih loh tur, stretching tihnaah te.

A hnuaia symptoms te hi i neih chuan ``Heatstroke`` ang chi natna khirh tak a ni thei. Chuvangin damdawi in pakhat Emergency Department (ETU) ah kal nghal rawh:

• I buai leh/ emaw, i thusawi thiam loh i neih chuan .
• I thawk hah lutuk emaw, thawmhnaw chu a tawp vek mai thei emaw, i vun a lum leh vawt tih i hriat chuan .
• I taksa lum lutuk (103°F emaw 39.4°C aia sang) a nih chuan.
• I hriatna i hloh chuan(Nakin lawkah i dah chuan).
• `(Seizures)` a lo thleng dawn a nih chuan (fit ang maia lo kal a nih chuan).

Take-Home Thuchah a ni

Okay, chuvangin, `(Heat Cramps)` hi thil nuam lo, hrehawm tak a ni a, mahse a tam zawkah chuan a rei lo. Hetianga tisa rolling hian i taksa a lum lutuk a, `(Electrolytes)` a mamawh tihna a ni. A pawimawh ber chu i thil tih lai kha bansan la, hmun lum leh thlamuang takah kal rawh. `(Sports Drink)` (Jevani ang) in la, chawhmeh te tak te (banana ang) ei la. Tisa na tak chu massage hian a natna a tiziaawm thei a ni. I taksa a lum a, `(Electrolytes)` a neih leh chuan i rilru a hahdam ang.

Mahse hre reng ang che, hei hi thil pangngai angin lang mahse, a chang chuan natna khirh zawk chhinchhiahna a ni thei a, chu chu `(Heat Exhaustion)` emaw `(Heatstroke)` emaw a ni thei. Hei hi kan hriat chian a pawimawh hle a, a tul chuan damdawi lam thurawn lak a pawimawh hle. A bik takin naupang tê tê, tar leh natna dang nei te hian hetiang khaw lum lai hian fimkhur hle a ngai a ni. I taksa thu ngaithla la, khaw lum lakah fimkhur rawh!

` Heat Cramps, Heat Exhaustion, Heatstroke, Muscle Pain, Electrolytes, Heat Exhaustion, Heatstroke, Taksa natna