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

The ACSM recommends consuming 400–800 mL per hour during prolonged exercise to replace sweat losses without risking overhydration or hyponatremia.

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

Carbohydrate-electrolyte beverages help sustain blood glucose levels, spare muscle glycogen, and enhance intestinal fluid and electrolyte absorption during prolonged activity.

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

A 6–8% carbohydrate concentration balances rapid gastric emptying, optimal intestinal absorption, and adequate carbohydrate delivery to working muscles.

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

Severe dehydration (>5% body weight loss) produces central nervous system symptoms including confusion, extreme dizziness, and incapacitation, requiring immediate medical attention.

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

Osmolality determines the osmotic gradient across the intestinal wall; hypotonic and isotonic solutions (below ~290 mOsm/kg) are absorbed more rapidly than hypertonic solutions.

CSN - Certified Sports Nutritionist Practice Test

CSN - Certified Sports Nutritionist Practice Test

CSN Hydration & Fluid Balance 2