Do you know how to stay hydrated on the run? Anyone who has ever given everything towards a goal knows how huge of a sacrifice it is. Last year, I struggled with muscle cramps both during training and during the NYC Marathon. My coach Rebeka Stowe and physical therapist Michael Conlon both suggested I get a sweat test so that I can see exactly how much salt I and sweat I lose on the run to get precise about my fueling. Luckily, at Finish Line Physical Therapy, you can get both an Advanced Salt Test and a Metabolic Efficiency Test. What is an advanced sweat test and a metabolic efficiency test? An advanced sweat test is two-fold: First, Nicci tests the concentration of sodium you lose in your sweat. Turns out, it's genetically determined and varies greatly from one person to the next. (Turns out I'm a below average salty sweater but a really, really heavy sweater.) Then, she had me weigh myself before and after a run to figure out my sweat rate. Then, that number combined with my specific concentration of sodium lost yield an exact fueling strategy for my runs! A metabolic efficiency test is ideal to help you determine if your current nutritional strategies are helping or hurting your performance. You will find out how your body utilizes fats and carbohydrates as fuel and learn how many calories you really need for your next race. For more info, check out Nicci's website http://elevatebynicci.com/ or pop into to Finish Line Physical Therapy (http://FinishLinePT.com) to learn more. For more information on how to support the Run, Selfie, Repeat podcast, check out my Patreon! http://bit.ly/2xeJuDv