Hydration 101 I Got An Advanced Sweat Test
Run, Selfie, Repeat
Kelly Roberts
4.8 • 1.1K Ratings
🗓️ 3 September 2019
⏱️ 24 minutes
🧾️ Download transcript
Summary
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.
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Hey everybody, welcome to the Run Selfy Repeat Podcast, where we talk about life with the side of running. |
| 0:06.0 | This is our first of what I'm hoping is going to be a whole bunch of special episodes that will be available first to my |
| 0:15.0 | Patreon community. If you've never heard of Patreon, |
| 0:18.0 | Patreon is a subscription platform that makes it possible for people like me to be supported by all the |
| 0:26.8 | amazing people in our community who who consume and find value in the things that we put out things like this |
| 0:34.8 | podcast so what you can do is there are different tiers |
| 0:37.7 | tier starting at five dollars a month up and every month you can you can subscribe to a certain tier and you get special perks things like these |
| 0:46.3 | special episodes early access to videos and live streams with me and all sorts of good stuff so I'll link to it in the show notes |
| 0:55.0 | below if you are not already a Patreon supporter and if you are thank you so much for |
| 1:00.9 | your support it's because of you that the badass lady gang gets to |
| 1:05.2 | spread its net wider and so many different projects that I have are happening because of your support. |
| 1:13.1 | So thank you so much. |
| 1:14.2 | I hope you enjoy this episode early. |
| 1:16.9 | You'll get it a couple for a couple weeks |
| 1:18.4 | and then it'll go live to everyone |
| 1:19.9 | in the RunSulfi repeat community |
| 1:21.7 | in that podcast space. |
| 1:23.2 | But today, this episode is a fun episode because it's a multi-part episode. |
| 1:30.6 | I recently got to do a sweat test and it's called an advanced sweat |
| 1:36.3 | test and a metabolic efficiency test and what it is is it's a way to get super specific about how you sweat the |
| 1:47.4 | salinity of your sweat and exactly the point that you stop using fat which is your body's main form of energy and you switch over to |
| 1:56.6 | carbohydrates which is an easily accessible way to stay energized and it's so you don't hit the wall and bonk and can run for as long as some of us like to run in these |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Kelly Roberts, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Kelly Roberts and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2026.