Certified Travel Counselor (CTC) Practice Exam

Which of the following is the recommended fluid intake prior to exercise?

1. 2-4 mL/kg (0.68-0.14 oz/lb)

2. 5-7 mL/kg (0.08-0.11 oz/lb)

3. 8-10 mL/kg (0.27-0.34 oz/lb)

4. 12-15 mL/kg (0.41-0.51 oz/lb)

The correct answer is: 5-7 mL/kg (0.08-0.11 oz/lb)

The recommended fluid intake prior to exercise is grounded in the need to optimize hydration levels to support performance and prevent dehydration. A fluid intake of 5-7 mL/kg (0.08-0.11 oz/lb) is viewed as appropriate for most individuals, as it helps ensure adequate hydration without causing gastrointestinal discomfort, which can occur with larger volumes. This level encourages athletes to hydrate sufficiently in advance of exercise, allowing time for the body to absorb the fluids. It aligns with the guideline that emphasizes not only pre-exercise hydration but also the importance of starting any exercise session well-hydrated. In contrast, the other options suggest either lesser or greater amounts of fluid intake. Lower amounts (like 2-4 mL/kg) may not sufficiently prepare an individual for intense physical activity, while higher recommendations (such as 8-10 mL/kg or 12-15 mL/kg) could lead to discomfort or unnecessary burdens on the digestive system just before exercise starts. Thus, fluid intake within the 5-7 mL/kg range is both practical and effective for hydration before physical activity.