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 athlete training twice daily in summer heat has a resting morning urine osmolality of 900 mOsm/kg for three consecutive days. What does this indicate?
Answer: Chronic mild dehydration requiring increased daily fluid intake
Consistently elevated morning urine osmolality above 700–900 mOsm/kg suggests incomplete recovery of fluid balance between training sessions.
Which physiological adaptation from heat acclimatization most directly benefits hydration status during subsequent heat exposure?
Answer: Earlier onset and increased sweat rate with lower sodium content
Heat acclimatization results in earlier onset of sweating, greater total sweat production, and lower sweat sodium concentration, improving thermoregulation while conserving electrolytes.
A basketball player drinks 500 mL of a 6% carbohydrate sports drink 15 minutes before a game. What is the primary benefit regarding hydration?
Answer: Ensures euhydrated state entering the game and provides a substrate reserve
Pre-game fluid intake ensures athletes begin exercise in a euhydrated state, optimizing cardiovascular function and thermoregulatory capacity from the outset.
Which environmental condition MOST increases sweat rate for a given exercise intensity?
Answer: High temperature combined with high relative humidity
High humidity impairs evaporative cooling, forcing greater sweat production to maintain thermoregulation even when air temperature may be moderate.
When advising a team sport athlete about alcohol consumption the night before competition, what is the CSSD's primary hydration concern?
Answer: Alcohol's diuretic effect promotes dehydration that may persist into game day
Alcohol inhibits ADH secretion, promoting diuresis and dehydration that can persist for hours, leaving athletes in a hypohydrated state before competition.
A distance runner experiences muscle cramps late in a marathon. According to the exercise-associated muscle cramp (EAMC) dehydration hypothesis, what intervention is suggested?
Answer: Sodium-containing fluid replacement to restore sweat electrolyte losses
The dehydration/electrolyte hypothesis attributes EAMC to sodium and fluid deficits from sweat; sodium-containing beverages are the recommended intervention under this model.
An athlete's post-exercise body weight is 1.8 kg less than pre-exercise after a 90-minute training session. Approximately how much fluid should be consumed to achieve full rehydration?
Answer: 2.5–2.7 L (approximately 150% of deficit)
Current guidelines recommend consuming approximately 125–150% of fluid losses (1.8 kg × 1.5 = ~2.7 L) to account for ongoing urine losses during recovery.