Tuna khaw lum lutuk nen hian i chau danglam hle em? Ni chhuahnaah emaw, workout i neih laiin emaw rei vak lo i awm hnuah pawh i thawmhnaw a chhuak nasa hle a, i rilru a hah hle bawk. Dehydration hi i taksain tui i in zat aia tam a hloh hian a lo awm a—chu chu thawmhnaw , zun , emaw, ril\am leh ril\am ang chi dinhmun avang emaw a ni. Thil tenawm tak angin lang mah se, enkawl loh chuan a hlauhawm hle thei a, a bik takin naupang tê leh tarte tan chuan a hlauhawm hle thei a ni. He thupui pawimawh tak hi chipchiar takin han thlir ila.
Engvangin nge Dehydration hi a hlauhawm em em?
A awlsam zawngin sawi ila, taksa thil kalphung zawng zawng dik taka a thawh theih nan tui hi a pawimawh hle. Tui tlakchhamna i neih chuan i taksa hnathawh dan pangngai chu nasa takin a tichhe thin.
I taksa chhuahsan chu tui chauh a ni lo tih hre reng ang che; mineral pawimawh tak tak electrolytes an tih te pawh a bo vek bawk. Hengte hi i nerve leh muscle te hnathawh that nan leh i heartbeat tihreh nan a pawimawh hle . Heng minerals tlakchhamna hian natna khirh tak tak a thlen thei a, chu chu taksa na , luak chhuak, leh thinlung rhythm mumal lo te a ni.
Khawsik natna, luak chhuak nasa tak, emaw, ril\am a nih chuan i taksa hian tui leh electrolyte a hloh rang hle. Heng hun chhung hian extra cautious i ni tur a ni.
Nitin nunah tui tlakchhamna laka inven dan
Hydrated awm theihna tur kawng awlsam leh tangkai ber chu tui leh tui tam tak in hi a ni . Hei hi khaw lum hmuna i awm emaw, ni chhuahna hmuna hnathawh emaw, pawn lama thil tih emaw i tih chuan a pawimawh hle. I thawmhnaw hak zat ngaihven la, chu tui hloh chu thlak reng turin enfiah rawh.
Electrolytes tihpun (replenishing) pawh a pawimawh hle. Heng level te hi a pianphung anga vawng reng turin ei leh in inthlau leh tha tak hi a tawk fo thin.
| Electrolyte lakluh dan tur | Entirnan |
|---|---|
| Ei leh in inthlau tak | Sa, sangha, thlai leh thei (a bik takin banana, orange, leh watermelon) te hian heng mineral te hi a pianphungah an pe a ni. |
| Specialty Drinks te pawh a awm bawk | Sports drinks infiammi tan a tha, coconut tui, leh broth/soup te. |
| Medical Grade-a chinfel dan tur | Oral Rehydration Solutions (ORS) chu i doctor-in a rawt angin i luak emaw, i luak chhuak emaw a ni. |
Tin, pawn lama hnathawh i nih chuan ni khata hmun lum zawk (zing emaw chawhnu lam emaw) atan hna thawh tur ruahman tum ang che. Ni lum lai chuan thawmhnaw rawng hring, thawk hahdam hak theihnghilh suh.
Nausen leh naupang tête humhalh
Nu leh pa kan nih angin a bîk takin kan fimkhur a ngai a ni. Naupangte hian puitling aiin tui leh electrolyte an hloh chak zawk thei bawk.
- I fa chu nitin tui a in tawk tih enfiah rawh. Tui bottle chu a bulah dah la, a bik takin an inkhelh lai emaw, an active lai emaw chuan.
- Tui an in duh loh chuan thei tui thar (sugar hniam), emaw, coconut tui emaw pe rawh.
- Tui tamna thei leh thlai chi hrang hrang, watermelon, orange, leh cucumber te pe rawh.
I fain tui tlakchhamna a lantir chuan eng nge tih tur
I fain a luak emaw, a riltam emaw a vei a nih chuan i chhungkaw doctor rawn nghal rawh . Oral Rehydration Solution (ORS) an pe thei a, chu chu Pedialyte a ni a, chutah chuan i fa mamawh salt leh sugar balance dik tak a awm a ni.
Hriat tur pawimawh: In lamah chi leh sugar solution chawhpawlh tum suh. Proportion dik lo hman hian a tichhe thei a ni. Naupang dinhmun a ṭhat loh chuan, emaw, an rilru hah lutuk emaw, an chhân lêt loh emaw a nih chuan, i hnai ber damdawi in emergency department-ah emergency medical care zawng nghal rawh
Senior te hian enkawlna bik an mamawh chhan
Kan tar chhoh zel chuan kan taksain tui a vawn theihna a tlahniam a, kan tuihalna pawh a na lo thei a, tarte chu tui tlakchhamna (dehydration) an nei awlsam hle.
- Tuihalna nghak suh: Nilengin tui in turin fuih rawh.
- Tui hmuh theih turin dah rawh: Tui bottle chu chhun leh zan pawhin i thlen theihna hmunah dah rawh.
- Glass 6-8 ei tum: Nitin tui glass 6-8 tal ei tum la, an damloh emaw, khaw lum emaw a nih chuan a aia tam ei tum bawk ang che.
- Chaw ei hi skip suh: Kan ei leh in atang hian tui tam tak a lo chhuak thin.
- Hydrating options: Tui piah lamah bawnghnute, soup, leh thei tui thar te hi a hlawkthlak hle.
- In tur tui tlakchhamna ei loh tur: Zu, coffee, leh caffeine tamna tea te kha tihtlem rawh. Hengte hian diuretics angin hna an thawk a, chu chuan taksa atanga tui a paih chhuak lehzual thei a ni.
Exercise ti thin tan tips
Kum leh fitness level eng pawh ni se, exercise i tih hian i hydration hi ngaihtuah reng ang che.
- Exercise i tih hmain: I tan hma darkar 4 vel tui glass khat in thin ang che.
- Exercise neih laiin: Minute 10-15 danah tui tlem (cup chanve vel) in thin tur a ni.
- Exercise zawhah: I tui i replenish tha tawk tih enfiah rawh.
I zun chu a sen hring emaw, a thianghlim emaw a nih chuan tui i tam hle a rinawm. Hydration dik tak hian heart rate leh body temperature-a spike hlauhawm tak a veng a, chutih rualin i athletic performance pumpui a ti tha bawk.
Key Takeaways te pawh a awm
- Nitin tui tam tak in thin tur a ni a, a bik takin khaw lum lai emaw, taksa tihchak lai emaw hian tui in tam thin ang che.
- Naupang leh tarte chu tui tlakchhamna an nei sang zawk a; khawngaihin uluk takin lo lo thlir ve dawn nia.
- Khawsik, luak chhuak, ril\am ang chi dinhmunah chuan tui leh electrolyte tam tak a ngai a ni.
- Naupangin tui tlakchhamna chhinchhiahna a lan chuan in lama damdawi siam suh—professional medical advice zawng la, ORS chungchanga i doctor thupek zawm rawh.
- Tui tlakchhamna nasa tak chhinchhiahna (eg, luak chhuak nasa tak, hriatna hloh, emaw zun theih lohna) a awm chuan hei hi medical emergency angin en la, tanpuina zawng nghal rawh.
Dehydration, wellness, electrolytes, ORS, naupang hriselna, tar enkawlna, Nirogi Lanka
