Hydration Strategies Flashcards
7 cards from real CSSD practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Hydration Strategies flashcards as text
An endurance cyclist is training in 35°C heat for 3 hours. Which electrolyte replacement strategy is most appropriate?
Answer: Sodium-containing beverage (500–700 mg/L) consumed regularly
Sodium-containing fluids help replace sweat sodium losses, maintain plasma osmolality, and stimulate thirst during prolonged exercise in heat.
Which urine specific gravity (USG) value best indicates adequate hydration before an athletic event?
Answer: 1.001–1.020
A USG of 1.001–1.020 indicates euhydration, while values above 1.020 suggest significant dehydration.
A football lineman sweats at a rate of 2.5 L/hr during two-a-day practices. What is the primary concern beyond fluid replacement?
Answer: Sodium and chloride losses leading to hyponatremia risk if overdrinking water
High-volume sweaters who replace losses with plain water risk dilutional hyponatremia; sodium replacement is critical.
Which method is considered the gold standard for assessing sweat rate in athletes?
Answer: Pre- to post-exercise body weight change
Pre-to-post exercise nude body weight change (corrected for fluid intake and urine output) is the most practical and accurate field measure of sweat rate.
An athlete competing in a 2-hour half-marathon in cool (15°C) conditions reports drinking 1.5 L every 30 minutes. What risk should the CSSD prioritize?
Answer: Exercise-associated hyponatremia (EAH)
Drinking in excess of sweat rate, especially with hypotonic fluids, dilutes serum sodium and can cause exercise-associated hyponatremia.
Which carbohydrate-to-sodium ratio in a sports drink best promotes intestinal fluid absorption during exercise?
Answer: 6–8% carbohydrate with 20–30 mmol/L sodium
A 6–8% carbohydrate solution with 20–30 mmol/L sodium optimizes co-transport absorption in the small intestine via the SGLT1 pathway.
A wrestler is cutting weight for competition and uses a sauna to lose 3% body weight in 24 hours. What is the most likely performance consequence?
Answer: Impaired strength, power, and cognitive function
A 3% body weight deficit significantly impairs muscular strength, anaerobic power, and cognitive performance, effects that persist even with partial rehydration.