Free Sauna Calculator - Recovery Guru

Sauna Time and Hydration Calculator

Our calculators determine how long you should stay in a sauna and how much water you should be drinking afterwards. Available in Metric and Imperial measurement systems.

Sauna Time Calculator (Metric)

Enter Sauna Temperature (°C): Choose Your Goal: Select Your Fitness Level:

Water After Sauna Calculator (Metric)

Enter Your Body Weight (kg): Enter Sauna Session Duration (minutes): Enter Sauna Temperature (°C):

Sauna Time Calculator (Imperial)

Enter Sauna Temperature (°F): Choose Your Goal: Select Your Fitness Level:

Water After Sauna Calculator (Imperial)

Enter Your Body Weight (lbs): Enter Sauna Session Duration (minutes): Enter Sauna Temperature (°F):

Frequently Asked Questions

How do I know what sauna temperature to use in the calculator?
1. For most people, sauna temperatures range from 60°C to 90°C (140°F to 194°F). If you’re new to saunas, start on the lower end and work your way up as you get more comfortable. The calculator works best when you input the actual temperature of your sauna, so check your sauna’s display or thermometer.
What does the fitness level do in the sauna calculator?
1. Your fitness level affects how long you can comfortably stay in the sauna. If you’re a beginner, the calculator will suggest shorter times so you don’t overdo it. Advanced users can handle longer sessions since their bodies are more accustomed to the heat.
Does the sauna goal really make a difference?
1. Yes! The goal you select—whether it’s relaxation, detox, or post-workout recovery—affects your recommended sauna time. For example, relaxation might allow for longer, less intense sessions, while post-workout recovery typically benefits from shorter, focused heat exposure.
Why does the sauna calculator ask for my weight?
1. For the hydration calculator, your weight helps estimate how much water you’ll lose during the sauna session. Heavier individuals tend to lose more water, so it’s important to input your weight to get an accurate hydration recommendation.
Can I use the sauna calculator every time I go to the sauna?
1. Absolutely. Every session can be different based on the temperature, your fitness that day, and how long you plan to stay. The calculator adapts to these factors, giving you a personalized recommendation each time.