Ungakuphepha njani ukugqithisa ngexesha lokuzilolonga

Nokuba uzilolonga kwimozulu eshushu okanye kwindawo yokuzivocavoca enomphunga, usengozini yokuba shushu ngokugqithisileyo. Funda ngendlela ubushushu obuchaphazela ngayo umzimba wakho, kwaye ufumane iingcebiso zokuhlala upholile xa kushushu. Ukuzilungiselela kunokukunceda usebenze ngokukhuselekileyo kwiimeko ezininzi.

Umzimba wakho unenkqubo yendalo yokupholisa. Ihlala isebenza ukugcina ubushushu obukhuselekileyo. Ukubila kunceda umzimba wakho uphole.

Xa usenza umthambo ebushushwini, inkqubo yakho yokupholisa kufuneka isebenze nzima. Umzimba wakho uthumela igazi elingaphezulu kulusu lwakho kwaye kude nezihlunu zakho. Oku kwandisa izinga lokubetha kwentliziyo yakho. Ubile kakhulu, ulahlekelwe lulwelo emzimbeni wakho. Ukuba kufumile, ukubila kuhlala kulusu lwakho, okwenza kubenzima ukuba umzimba wakho uzipholise.

Ukuzivocavoca kwemozulu eshushu kukubeka emngciphekweni wobushushu, njenge:

• Ubushushu beekram. Ukuxhuzula kwemisipha, kuhlala emilenzeni okanye esiswini (kubangelwa kukuphulukana netyuwa kukubila). Oku kunokuba ngumqondiso wokuqala wokugqithisa.
• Ukudinwa kobushushu. Ukubila okunzima, ukubanda kunye nolusu olunesikhumba, isicaphucaphu kunye nokugabha.
• Ukubethwa bubushushu. Xa ubushushu bomzimba buphakama ngaphezulu kwe-104 ° F (40 ° C). IHeatstroke yimeko esongela ubomi.

Abantwana, abantu abadala, kunye nabantu abatyebe kakhulu banomngcipheko ophezulu kwezi zifo. Abantu abathatha amayeza athile kunye nabantu abanesifo sentliziyo banomngcipheko ophezulu. Nangona kunjalo, iimbaleki eziphezulu zikwimeko entle kakhulu inokufumana ubushushu bokugula.

Zama ezi ngcebiso ukunceda ukuthintela ukugula okunxulumene nobushushu:

• Sela amanzi amaninzi. Sela ngaphambi, ngexesha, nasemva kokuzilolonga. Sela nokuba awunxani. Ungakuxelela ukuba uyonela ukuba umchamo wakho ulula okanye utyheli kakhulu.
• Musa ukusela utywala, icaffeine, okanye iziselo ezineswekile eninzi, ezifana nesoda. Zinokubangela ukuba ulahlekelwe lulwelo.
• Amanzi lolona khetho lwakho lubalaseleyo ekusebenzeni kancinci. Ukuba uza kwenza umthambo kangangeyure ezimbalwa, unokufuna ukukhetha isiselo sezemidlalo. Ezi zinto zithatha indawo yeetyiwa kunye neeminerali kunye nolwelo. Khetha ukhetho lweekhalori ezisezantsi. Baneswekile encinci.
• Qinisekisa ukuba amanzi okanye iziselo zezemidlalo zipholile, kodwa azibandi kakhulu. Iziphuzo ezibandayo kakhulu zisenokubangela iicramps zesisu.
• Nciphisa uqeqesho lwakho kwiintsuku ezishushu kakhulu. Zama uqeqesho kwakusasa okanye kamva ebusuku.
• Khetha iimpahla ezifanelekileyo zomsebenzi wakho. Imibala elula kunye neendwangu zokukhangela zikhethiweyo.
• Zikhusele elangeni elithe ngqo ngezibuko zelanga kunye nomnqwazi. Ungalibali i-sunscreen (i-SPF 30 okanye ngaphezulu).
• Phumla rhoqo kwiindawo ezinomthunzi okanye uzame ukuhlala kwicala elinomthunzi wendlela yokuhamba okanye yokuhamba intaba.
• Musa ukuthatha iipilisi zetyuwa. Banokunyusa umngcipheko wokuphelelwa ngamanzi emzimbeni.

Yazi imiqondiso yokuqala yesilumkiso sokudinwa kobushushu:

• Ubile kakhulu
• Ukudinwa
• Unxaniwe
• Iintlanzi zemisipha

Iimpawu kamva zinokubandakanya:

• Ubuthathaka
• Ukuba nesiyezi
• Intloko ebuhlungu
• Isihlunu okanye ukugabha
• Isikhumba esipholileyo, esimanzi
• Umchamo omnyama

Iimpawu ze-heatstroke zingabandakanya:

• Umkhuhlane (ngaphezulu kwe-104 ° F [40 ° C])
• Olubomvu, olushushu nolomileyo ulusu
• Ukukhawuleza, ukuphefumla nzulu
• Ukukhawuleza, ukubetha okubuthathaka
• Ukuziphatha ngokungekho mthethweni
• Ukudideka okukhulu
• Ukuhlutha
• Ukuphulukana nokuqonda

Ngokukhawuleza xa uqaphela iimpawu zokuqala zokugula kobushushu, phuma kubushushu okanye elangeni kwangoko. Susa iingubo ezingaphezulu kwempahla. Sela amanzi okanye usele ezemidlalo.

Tsalela umnxeba umboneleli wakho ukuba unempawu zokudinwa kobushushu kwaye ungaziva ungcono kwiyure e-1 emva kokubaleka kubushushu nokusela iziselo.

Tsalela umnxeba ku-911 okanye inombolo yakho yongxamiseko yangaphakathi ukufumana imiqondiso ye-heatstroke

Ukudinwa kobushushu; Ubushushu; Ukubethwa bubushushu

• Amanqanaba emandla

I-American Academy yaBagqirha boSapho iwebhusayithi. Ukuhambisa amanzi kwiimbaleki. Familydoctor.org/athletes-the-importance-of-good-hydration. Ukuhlaziywa kwe-13 ka-Agasti ka-2020. Ifikeleleke ngo-Okthobha 29, 2020.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Ubushushu kunye neembaleki. www.cdc.gov/disasters/extremeheat/athletes.html. Ukuhlaziywa ngoJuni 19, 2019. Ifikeleleke ngo-Okthobha 29, 2020.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Iimpawu ezilumkisayo kunye neempawu zokugula okunxulumene nobushushu. www.cdc.gov/disasters/extremeheat/warn.html. Ukuhlaziywa kukaSeptemba 1, 2017. Ifikeleleke ngo-Okthobha 29, 2020.

• Ukuzivocavoca kunye nokuqina komzimba
• Ubushushu bokugula