{"id":1845,"date":"2026-10-05T14:08:25","date_gmt":"2026-10-05T13:08:25","guid":{"rendered":"https:\/\/wpcalc.com\/pt\/?p=1845"},"modified":"2026-10-05T14:08:25","modified_gmt":"2026-10-05T13:08:25","slug":"reposicao-de-sodio-no-exercicio","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/pt\/beleza\/reposicao-de-sodio-no-exercicio\/","title":{"rendered":"Calculadora de Reposi\u00e7\u00e3o de S\u00f3dio no Exerc\u00edcio"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Estime as Perdas de S\u00f3dio Durante um Treino Long<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"1845\" data-favorite-title=\"Reposi\u00e7\u00e3o de S\u00f3dio no Exerc\u00edcio\" data-favorite-url=\"https:\/\/wpcalc.com\/pt\/beleza\/reposicao-de-sodio-no-exercicio\/\" data-favorite-excerpt=\"Estime quanto s\u00f3dio voc\u00ea perde pelo suor durante um treino e quanto deve repor. Insira sua taxa de sudorese, a dura\u00e7\u00e3o do exerc\u00edcio, a concentra\u00e7\u00e3o de s\u00f3dio no suor e a fra\u00e7\u00e3o de reposi\u00e7\u00e3o.\" aria-label=\"Adicionar aos favoritos\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/pt\/beleza\/reposicao-de-sodio-no-exercicio\/\" method=\"POST\" class=\"calculator\" id=\"calculator-1845\" data-post=\"1845\"><fieldset class=\"fieldset-input is-2\"><legend class=\"sr-only\">Campos de entrada<\/legend><div class=\"field has-term\" id=\"input-1\"><label for=\"field-1\">Taxa de suda\u00e7\u00e3o<\/label><div class=\"term\">SR<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"taxa_de_sudao\" id=\"field-1\" aria-describedby=\"calc-info-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0.1\" max=\"4\" value=\"1.2\"\/><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"unidade\" aria-label=\"Unidade\"><option value=\"L\/h\" selected>L\/h<\/option><option value=\"mL\/h\">mL\/h<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-1\">Me\u00e7a pesando-se antes\/depois de um treino: 1 kg perdido \u2248 1 L de suor<\/small><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-3\">Dura\u00e7\u00e3o do exerc\u00edcio<\/label><div class=\"term\">T<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"durao_do_exerccio\" id=\"field-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0.1\" max=\"24\" value=\"3\"\/><div class=\"grid grid-cols-1\"><select id=\"field-4\" name=\"unidade\" aria-label=\"Unidade\"><option value=\"h\" selected>h<\/option><option value=\"min\">min<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-5\">Concentra\u00e7\u00e3o de s\u00f3dio no suor<\/label><div class=\"term\">[Na\u207a]<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"concentrao_de_sdio_no_suor\" id=\"field-5\" aria-describedby=\"calc-info-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"5\" max=\"120\" value=\"40\"\/><div class=\"grid grid-cols-1\"><select id=\"field-6\" name=\"unidade\" aria-label=\"Unidade\"><option value=\"mmol\/L\" selected>mmol\/L<\/option><option value=\"mg\/L\">mg\/L<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-5\">A faixa t\u00edpica \u00e9 de 20\u201360 mmol\/L (\u2248460\u20131380 mg\/L); quem suam muito e com suor salgado podem exceder 80 mmol\/L<\/small><\/div><div class=\"field has-term\" id=\"input-4\"><label for=\"field-7\">Fra\u00e7\u00e3o de reposi\u00e7\u00e3o<\/label><div class=\"term\">RF<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"frao_de_reposio\" id=\"field-7\" aria-describedby=\"calc-unit-7 calc-info-7\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"50\"\/><div class=\"unit\" id=\"calc-unit-7\">%<\/div><small id=\"calc-info-7\">As diretrizes sugerem repor 50\u201370% das perdas durante o exerc\u00edcio \u2014 a reposi\u00e7\u00e3o completa raramente \u00e9 vi\u00e1vel<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Recalcular\" id=\"calculate-button\" data-post=\"1845\">Calcular<\/button><button type=\"reset\">Redefinir<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Calcular automaticamente<\/label><small>Se ativado, o resultado \u00e9 atualizado automaticamente quando voc\u00ea altera qualquer valor.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Seu Plano de Reposi\u00e7\u00e3o de S\u00f3dio<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>S\u00f3dio total perdido<\/span><span class=\"result-term\">Na\u1d38<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"mmol\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-2\"><span class=\"field-title\"><span>S\u00f3dio total perdido<\/span><span class=\"result-term\">Na\u1d38<\/span><\/span><span class=\"field-value\" id=\"result-2\" data-unit=\"mg\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-3\"><span class=\"field-title\"><span>Meta de reposi\u00e7\u00e3o de s\u00f3dio<\/span><span class=\"result-term\">Na\u1d3f<\/span><\/span><span class=\"field-value\" id=\"result-3\" data-unit=\"mg\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-4\"><span class=\"field-title\"><span>Meta de reposi\u00e7\u00e3o de s\u00f3dio<\/span><span class=\"result-term\">Na\u1d3f<\/span><\/span><span class=\"field-value\" id=\"result-4\" data-unit=\"mmol\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-5\"><span class=\"field-title\"><span>Sal de cozinha equivalente<\/span><span class=\"result-term\">NaCl<\/span><\/span><span class=\"field-value\" id=\"result-5\" data-unit=\"g\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-6\"><span class=\"field-title\"><span>Como este c\u00e1lculo foi feito<\/span><\/span><span class=\"field-value\" id=\"result-6\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Copiar link para este c\u00e1lculo<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Deixar um coment\u00e1rio<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"1845\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">O que voc\u00ea achou deste resultado?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Curti <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">\u00datil <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Confuso <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Decepcionado <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Impreciso <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>F\u00f3rmula da Reposi\u00e7\u00e3o de S\u00f3dio no Exerc\u00edcio<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">F\u00f3rmula<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[ V_{sweat} = SR \\times T \\]\n\\[ Na^{L} = V_{sweat} \\times [Na^{+}] \\]\n\\[ Na^{R} = Na^{L} \\times RF \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Onde:<\/strong><\/p>\n<ul>\n<li>\\(SR\\) \u2014 taxa de sudorese (L\/h)<\/li>\n<li>\\(T\\) \u2014 dura\u00e7\u00e3o do exerc\u00edcio (h)<\/li>\n<li>\\(V_{sweat}\\) \u2014 volume total de suor perdido durante a sess\u00e3o (L)<\/li>\n<li>\\([Na^{+}]\\) \u2014 concentra\u00e7\u00e3o de s\u00f3dio no suor (mmol\/L)<\/li>\n<li>\\(Na^{L}\\) \u2014 perda total de s\u00f3dio (mmol)<\/li>\n<li>\\(RF\\) \u2014 fra\u00e7\u00e3o de reposi\u00e7\u00e3o (em decimal, ex.: 0,5 para 50%)<\/li>\n<li>\\(Na^{R}\\) \u2014 meta de reposi\u00e7\u00e3o de s\u00f3dio (mmol)<\/li>\n<\/ul>\n<p>A f\u00f3rmula multiplica o volume de suor pela concentra\u00e7\u00e3o de s\u00f3dio nesse suor para determinar as perdas totais de s\u00f3dio e, em seguida, aplica a fra\u00e7\u00e3o que voc\u00ea pretende repor durante o exerc\u00edcio.<\/p>\n<p>Para converter entre unidades: \\(1\\ \\text{mmol} = 23\\ \\text{mg}\\) de s\u00f3dio, e \\(1\\ \\text{g}\\) de sal de cozinha (NaCl) cont\u00e9m cerca de 393 mg de s\u00f3dio.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Reposi\u00e7\u00e3o de S\u00f3dio no Exerc\u00edcio \u2013 Exemplo de C\u00e1lculo<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>Exemplo:<\/strong> um atleta sua a 1,2 L\/h durante uma sess\u00e3o de 3 horas, com concentra\u00e7\u00e3o de s\u00f3dio no suor de 40 mmol\/L, e quer repor 50% das perdas durante o treino.<\/p>\n<p>\\[ V_{sweat} = 1.2\\ \\text{L\/h} \\times 3\\ \\text{h} = 3.6\\ \\text{L} \\]<\/p>\n<p>\\[ Na^{L} = 3.6\\ \\text{L} \\times 40\\ \\text{mmol\/L} = 144\\ \\text{mmol} \\approx 3312\\ \\text{mg} \\]<\/p>\n<p>\\[ Na^{R} = 144\\ \\text{mmol} \\times 0.50 = 72\\ \\text{mmol} \\approx 1656\\ \\text{mg} \\]<\/p>\n<p>\\[ \\text{NaCl} = \\frac{1656\\ \\text{mg}}{393\\ \\text{mg\/g}} \\approx 4.2\\ \\text{g} \\]<\/p>\n<p><strong>Resultado:<\/strong> perda total de s\u00f3dio \u2248 144 mmol (3312 mg); a meta de reposi\u00e7\u00e3o \u00e9 de 72 mmol (1656 mg), o equivalente a cerca de 4,2 g de sal de cozinha distribu\u00eddos ao longo da sess\u00e3o.<\/p>\n<p>\n\r\n<\/section>\n<h2>Como Usar a Calculadora<\/h2>\n<ol>\n<li>Insira sua <strong>taxa de sudorese<\/strong> em L\/h ou mL\/h. Se voc\u00ea n\u00e3o a conhece, pese-se antes e depois de um treino t\u00edpico: 1 kg perdido \u2248 1 L de suor (consulte nossa <a href=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-taxa-de-suor\/\">Calculadora de Taxa de Sudorese<\/a>).<\/li>\n<li>Insira a <strong>dura\u00e7\u00e3o do exerc\u00edcio<\/strong> em horas ou minutos \u2014 a sess\u00e3o para a qual voc\u00ea est\u00e1 planejando sua estrat\u00e9gia de s\u00f3dio.<\/li>\n<li>Insira sua <strong>concentra\u00e7\u00e3o de s\u00f3dio no suor<\/strong> em mmol\/L ou mg\/L. Valores t\u00edpicos ficam entre 20 e 60 mmol\/L; use 40 mmol\/L como m\u00e9dia se n\u00e3o tiver dados de teste de suor.<\/li>\n<li>Insira a <strong>fra\u00e7\u00e3o de reposi\u00e7\u00e3o<\/strong> \u2014 a porcentagem das perdas que voc\u00ea pretende repor durante o exerc\u00edcio. As diretrizes geralmente recomendam de 50 a 70%.<\/li>\n<li>Leia os resultados: perda total de s\u00f3dio (mmol e mg), sua meta de reposi\u00e7\u00e3o e a quantidade equivalente de sal de cozinha em gramas.<\/li>\n<\/ol>\n<h2>O Que \u00c9 a Reposi\u00e7\u00e3o de S\u00f3dio no Exerc\u00edcio?<\/h2>\n<p>O s\u00f3dio \u00e9 o principal eletr\u00f3lito perdido no suor, e as perdas variam enormemente entre indiv\u00edduos \u2014 de menos de 500 mg a mais de 2000 mg por litro de suor. Durante provas longas de resist\u00eancia (maratonas, ultramaratonas, longos pedais, triatlos, esportes coletivos em clima quente), as perdas de s\u00f3dio podem atingir v\u00e1rios gramas. Quanto voc\u00ea realmente perde depende de duas coisas: quanto voc\u00ea sua (sua taxa de sudorese) e qu\u00e3o salgado \u00e9 o seu suor (sua concentra\u00e7\u00e3o de s\u00f3dio).<\/p>\n<p>Repor pelo menos parte dessas perdas \u00e9 importante por dois motivos. Primeiro, o s\u00f3dio ajuda a manter o volume plasm\u00e1tico sangu\u00edneo e favorece a absor\u00e7\u00e3o de l\u00edquidos pelo intestino, auxiliando a hidrata\u00e7\u00e3o. Segundo, repor parte do s\u00f3dio reduz o risco de hiponatremia associada ao exerc\u00edcio \u2014 uma queda perigosa do s\u00f3dio no sangue causada por beber grandes volumes de \u00e1gua pura enquanto se perde sal pelo suor. Esse risco \u00e9 maior em provas com mais de 4 horas de dura\u00e7\u00e3o, em participantes mais lentos que bebem em excesso e em condi\u00e7\u00f5es de calor intenso.<\/p>\n<p>A calculadora n\u00e3o busca a reposi\u00e7\u00e3o de 100%: igualar exatamente as perdas de s\u00f3dio no suor durante o exerc\u00edcio raramente \u00e9 pr\u00e1tico ou necess\u00e1rio. O corpo tolera bem um d\u00e9ficit moderado de s\u00f3dio, e as diretrizes atuais de nutri\u00e7\u00e3o esportiva geralmente recomendam repor cerca de 50\u201370% das perdas estimadas durante a prova, ficando o restante para ser restaurado pelas refei\u00e7\u00f5es normais depois. Se o seu resultado parecer grande, lembre-se de que ele deve ser distribu\u00eddo por toda a dura\u00e7\u00e3o \u2014 algumas centenas de miligramas por hora s\u00e3o vi\u00e1veis com bebidas esportivas, comprimidos de eletr\u00f3litos ou c\u00e1psulas de sal.<\/p>\n<h2>Premissas, Limita\u00e7\u00f5es e Dicas Pr\u00e1ticas<\/h2>\n<ul>\n<li><strong>A taxa de sudorese \u00e9 considerada constante.<\/strong> Na realidade, ela aumenta com o calor, a intensidade e a fadiga. Para provas em clima quente, me\u00e7a sua taxa de sudorese em condi\u00e7\u00f5es semelhantes.<\/li>\n<li><strong>A concentra\u00e7\u00e3o de s\u00f3dio \u00e9 a maior inc\u00f3gnita.<\/strong> Ela varia de cerca de 10 a 110 mmol\/L entre pessoas e \u00e9 em grande parte determinada geneticamente. Sem um teste de suor laboratorial, trate o resultado como uma estimativa \u2014 40 mmol\/L \u00e9 um valor padr\u00e3o inicial razo\u00e1vel, mas a presen\u00e7a de crostas de sal observ\u00e1veis na roupa ou o ardor nos olhos sugere que voc\u00ea pode ser um \"suador salgado\", acima de 60 mmol\/L.<\/li>\n<li><strong>Convers\u00f5es usadas:<\/strong> 1 mmol de s\u00f3dio = 23 mg; 1 g de sal de cozinha \u2248 393 mg de s\u00f3dio. Bebidas esportivas t\u00edpicas cont\u00eam ~20 mmol\/L (460 mg\/L), ent\u00e3o uma garrafa de 500 mL fornece apenas ~230 mg \u2014 suadores intensos geralmente precisam de produtos de eletr\u00f3litos mais concentrados al\u00e9m disso.<\/li>\n<li><strong>Distribua a ingest\u00e3o.<\/strong> Tome o s\u00f3dio gradualmente com l\u00edquidos e alimentos durante a prova, e n\u00e3o em uma \u00fanica dose grande; o s\u00f3dio concentrado pode causar desconforto g\u00e1strico em alguns atletas.<\/li>\n<li><strong>Treine a estrat\u00e9gia.<\/strong> Nunca teste uma nova estrat\u00e9gia de s\u00f3dio pela primeira vez no dia da competi\u00e7\u00e3o e consulte um nutricionista esportivo se voc\u00ea compete em provas longas ou tem press\u00e3o alta ou problemas renais.<\/li>\n<li>Esta calculadora complementa o planejamento da hidrata\u00e7\u00e3o em vez de substitu\u00ed-lo \u2014 combine-a com c\u00e1lculos de ingest\u00e3o de l\u00edquidos e, para o abastecimento energ\u00e9tico geral, consulte nossa <a href=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-carboidratos-diarios\/\">Calculadora de Ingest\u00e3o Di\u00e1ria de Carboidratos<\/a> e a <a href=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-carga-de-creatina\/\">Calculadora de Fase de Carga de Creatina<\/a> para outros aspectos do seu plano alimentar.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Estime quanto s\u00f3dio voc\u00ea perde pelo suor durante um treino e quanto deve repor. Insira sua taxa de sudorese, a dura\u00e7\u00e3o do exerc\u00edcio, a concentra\u00e7\u00e3o de s\u00f3dio no suor e a fra\u00e7\u00e3o de reposi\u00e7\u00e3o.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-1845","post","type-post","status-publish","format-standard","hentry","category-beleza","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/posts\/1845","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/comments?post=1845"}],"version-history":[{"count":2,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/posts\/1845\/revisions"}],"predecessor-version":[{"id":2416,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/posts\/1845\/revisions\/2416"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/media?parent=1845"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/categories?post=1845"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/tags?post=1845"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}