Estimate what one sauna session does to your body.
Use simple session details to estimate sweat loss, heart-work, heat exposure, recovery support, relaxation support and the body’s likely heat response. No intrusive health questions required.
Privacy note: this calculator runs in your browser. We do not collect, store or receive the information you enter here.
Your sauna session
Changes the estimated heat load and sweat response.
Typical traditional sauna range: 70–100°C.
How long you stay in before taking a break.
Example: 3 rounds of 15 minutes.
Your usage
Changes weekly exposure, yearly exposure and adaptation estimate.
Only used to estimate fluid loss as bodyweight percentage.
Changes estimated sweat and fluid replacement.
Changes heat strain and adaptation score.
Contrast therapy
Typical cold plunge range: 3–15°C.
Short dips are enough. More is not always better.
Usually one dip between sauna rounds.
Finishing cold increases alertness. Finishing warm usually feels calmer.
Join the Grounded Fox community
Wood, heat and wellbeing. Delivered to your inbox.
