CSN Hydration & Fluid Balance 2

Question 1

During prolonged endurance exercise lasting more than 60 minutes, what is the general fluid intake guideline to prevent significant dehydration?

Accepted Answer

Consume 400–800 mL (14–27 oz) of fluid per hour

Answer

Drink only when thirsty, regardless of intake volume

Answer

Drink 1 liter every 30 minutes

Answer

Avoid fluid intake to minimize GI distress

Question 2

What is the primary function of including carbohydrates in a sports drink during exercise lasting more than 60–90 minutes?

Accepted Answer

To maintain blood glucose, spare glycogen, and support fluid absorption in the gut

Answer

To increase urine output and promote detoxification

Answer

To increase gastric emptying rate above plain water

Answer

To replace muscle glycogen immediately during exercise

Question 3

A sports nutritionist recommends a beverage with 6–8% carbohydrate concentration for an endurance athlete. What is the rationale for this specific range?

Accepted Answer

This range optimizes both fluid delivery and carbohydrate oxidation without slowing gastric emptying

Answer

Higher concentrations are absorbed faster and provide more energy

Answer

Below 6% provides insufficient energy for performance

Answer

Above 8% causes hyperglycemia in most athletes

Question 4

Which sign or symptom is most indicative of severe dehydration (>5% body weight loss) in an exercising athlete?

Accepted Answer

Confusion, dizziness, and inability to continue exercise

Answer

Slight thirst and darker urine

Answer

Muscle cramps and reduced endurance

Answer

Mild headache and reduced sweat rate

Question 5

Osmolality of a sports drink is most relevant because it affects:

Accepted Answer

The rate at which fluid moves from the gut into the bloodstream

Answer

The flavor intensity and palatability of the beverage

Answer

The total caloric density of the product

Answer

The shelf life and product stability

Question 6

Post-exercise rehydration is most complete when an athlete consumes approximately how much fluid relative to their sweat losses?

Accepted Answer

125–150% of body weight lost

Answer

50% of body weight lost

Answer

100% of body weight lost

Answer

200% of body weight lost

Question 7

Which mineral co-consumed with water post-exercise is most effective at promoting fluid retention and restoration of plasma volume?

Accepted Answer

Sodium

Answer

Magnesium

Answer

Potassium

Answer

Calcium