How to Track Time in Sauna & 7 Top Apps to Enhance Your Routine

After a challenging workout, I love chilling in the sauna to help my muscles recover. But I always keep an eye on the clock. I’ve pushed my limits too far in a sauna before and won't make that mistake again. That's why I make it a point to track my time there, so I don't overdo it. If you're wondering how to use a sauna properly and maximize its benefits, learning how to track time in the sauna is crucial. This blog will teach you how to do just that to avoid safety issues and enjoy your time in the heat.
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One great tool for monitoring sauna sessions is GoPolar's sauna app. This easy-to-use app allows you to customize your sauna session, set timers, and even track your progress to enhance your recovery and wellness journey.

How Long Should You Stay In a Sauna?

Regarding sauna sessions, there’s a balance between enjoying the heat and overstaying your welcome. Most studies suggest using saunas heated to at least 174°F for at least 20 minutes. While lower time frames are still beneficial, longer times are often associated with more significant benefits. 

Sauna Bathing Frequency and Duration

Traditional sauna bathing involves up to three heat exposure sessions lasting five to 20 minutes. Sessions are often divided up with cooling breaks. Ideally, to maximize the health benefits of the sauna, you’ll want your sessions to occur at least three to four times per week. 

What If I’m New to the Sauna?

If you’re a beginner, starting with shorter sessions is best until your body adjusts to using a sauna. Initially, beginners should avoid using the sauna for more than 5-10 minutes at a time. Once you become used to the sauna room, you can gradually increase the time spent inside to 15-20 minutes. You should also wait at least ten minutes after an intense workout to allow your body to cool down. 

Signs You’ve Stayed in the Sauna Too Long

Saunas produce extreme heat. Prolonged sauna sessions beyond the recommended time can lead to various risks, including:

• Dehydration
• Overheating
• Skin irritation
• Electrolyte imbalance
• A drop in blood pressure

In severe cases, it may even result in heatstroke. It's crucial to recognize the signs of overstaying in the sauna, such as:

• Feeling light-headed
• Dizzy
• Rapid heartbeat
• Excessive sleepiness
• Difficulty breathing
• Chest pain

If any of these symptoms occur, it’s vital to exit the sauna immediately. 

Who Should Avoid Saunas?

People should avoid the sauna or consult with a health expert if they:

• Have a fever
• Heart illness
• Low blood pressure
• Pregnant
• Have an injury
• Recently had surgery

Always listen to your body when using the sauna. You should end your session if you experience dizziness or become too uncomfortable. Staying in the sauna after feeling unwell can eventually lead to a heat stroke.

Related Reading

• Steam Room vs Sauna
• Sauna Before or After Workout
• Benefits of Sauna After Workout
• How Long Should You Sit in a Sauna
• Dry Sauna Benefits

How to Track Time in Sauna

Tracking time during sauna sessions is essential for safety and achieving the best health benefits. Spending too little time in a sauna may yield little results, while too much time can lead to overheating and dehydration. 

Alternating Heat and Cooling Cycles: Timing Can Enhance Your Experience

Experts recommend alternating between heat and cooling cycles to maximize the benefits of sauna bathing. This technique, known as contrast therapy, involves spending time in the sauna and cooling down your body by taking a shower or sitting in a cool room. Timing can enhance this experience and ensure you achieve the best results. 

There are different methods for tracking time in the sauna to help you stay on top of your session. Each method has advantages, and choosing the one that suits your preferences will make it easier to enjoy your sauna experience. 

Use a Sauna Sand Clock

As you may know, bringing electronic devices into a sauna isn’t advisable due to the heat and humidity, which can cause damage. This includes:

• Phones
• Watches
• Digital timers used to track sauna time

Construction and Features

Crafted from durable materials like wood and heat-resistant glass, these timers are designed to withstand the sauna environment. They typically measure a 15-minute session with clear scale marks for easy reference. Mounting them on the sauna wall is simple, and resetting them for the next session is as easy as flipping them over. While they may not be as precise as digital timers, they provide a general indication of time spent in the sauna, which is often sufficient for most users. 

Create a Playlist for Sauna Sessions

You can create a playlist for the sauna session of about 15 to 20 minutes, which is an ideal time for a sauna session. You’ll understand your sauna session time is over as soon as the playlist ends. If you have your sauna, you can fit custom speakers in it and listen to the playlist. You can use heat-resistant and water-resistant Bluetooth headphones in a public sauna to listen to the playlist. 

Music reduces stress, and music and sauna heat therapy will relax you even more. In the sauna, listen to relaxing music such as:

• Nature sounds
• Meditation music
• Piano tunes and more

Avoid loud or aggressive music. The goal is to relax and reduce stress, so choose music that helps you relax. 

Buy a Sauna With a Display

Buy a high-quality sauna with a digital LCD to track time. In addition to tracking time, it may help you control the temperature, monitor humidity levels, and offer other health monitoring features such as heart rate or calorie tracking. 

Place a Digital Timer Outside the Sauna

As you may know, bringing any electronics into a sauna is unsuitable as the heat and humidity can damage them. Therefore, a convenient solution is to set an alarm on your mobile phone and keep the volume high, placing it outside the sauna. This way, you can still hear the alarm and know when to end the sauna session without risking damage to your phone. 

Alternatively, you can opt for a digital alarm placed outside the sauna where you can easily see the time through the glass. Just ensure that whichever option you choose, whether it’s your phone or a digital alarm, they are positioned securely and safely to avoid any potential damage or theft. 

Just Listen to Your Body

Your body can also indicate when it’s time to leave the sauna. Once you’ve sweated enough, it’s advisable to exit the sauna. Sitting for too long in the sauna can lead to:

• Dehydration
• Overheating
• Other heat-related health issues 

Related Reading

• Dry Sauna vs Wet Sauna
• Andrew Huberman Sauna
• Sauna or Steam Room First
• How Long to Sit in the Sauna After a Workout
• Best Time to Sauna
• Sauna Skin Benefits
• Can You Sauna Everyday
• Does Sauna Reduce Inflammation
• Sauna Before or After Cold Plunge

7 Best Sauna Tracker Apps

1. GoPolar: Your Cold Plunge and Sauna Tracking Companion

GoPolar is the go-to app for people who enjoy cold plunges and sauna sessions. With GoPolar, you can track your:

• Cold plunge
• Shower
• Sauna sessions from your Apple watch

After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community
• Find the best spots to cold plunge in your area

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

2. HotLog: Your Digital Sauna Companion

HotLog is your digital companion for tracking your:

• Sauna
• Steam bath
• Infrared sessions

HotLog allows you to easily capture all the important details of your sessions, such as:

• Sauna Type
• Temperature
• Humidity
• Duration
• Aufguss
• Cold Shower / Plunge

It also gives you insights into your sauna habits by appealing to statistics so you can see whether you sweat as often as you would like to. If you want to, HotLog tracks all your sessions as workouts in Apple Health.

3. Ultra Plunge: A Hub for Tracking Session Stats

Stay informed and in control with our companion iPhone app, your hub for:

• Tracking session stats
• Accessing detailed wellness insights
• Expert-guided education
• A trained AI assistant to answer any of your questions 

Ultra Plunge couldn’t be easier to use. Simply select from an exquisite array of thermal activities, such as:

• Cold plunge
• Sauna
• Steam room
• Cold shower
• Ocean "polar" plunge
• Cold sauna
• Hot plunge
• Float tanks

Intuitive Initiation and Temperature Detection

Initiating is as intuitive as possible for those engaging in a cold or warm plunge. Simply immerse your hand in the water from the menu screen. Ultra Plunge intelligently detects the water temperature, seamlessly starting your selected activity. Embrace the chill or bask in the warmth with technology that responds to your touch.

4. Plunge: Track, Monitor, Celebrate

Plunge allows you to:

• Track your cold plunge and sauna sessions
• Monitor progress and celebrate milestones with our free interactive app

Track your wellness journey with ease using these features:

• Streaks and charts for a comprehensive view of your progress
• Connect your Plunge All-In and Sauna to adjust temperatures from the app
• Customized sessions tailored to your preferences for the ultimate experience
• Remote control of your Plunge products from anywhere via your mobile device

5. Sauna Control: A Go-To App for Sauna Enthusiasts

Sauna Control can be handy for anyone who enjoys:

• Traditional sauna
• Steam bath
• Infrared sauna

This app allows you to track the:

• Sauna type
• Humidity
• Temperature
• Time
• Duration of your sauna sessions

If you plan to enjoy a sauna regularly, having one such tracker app on your smartphone can be very handy.

6. Sauna: Track Your Sauna Habits

The recommended duration for many sauna beginners is 10-15 minutes. The sauna app, by default, times you for ten minutes. This app works best for the following:

• Traditional sauna
• Infrared sauna
• Steam bath

You’ll also be able to get information on your sauna habit. Sauna is a form of self-care, and tracking such habits, the frequency and duration, can help you analyze whether or not you’re investing enough time in your physical and mental health. 

7. Minimalist Pomodoro Timer: An Unconventional Sauna Tracker

The Pomodoro technique is famous among students, especially those with concentration issues. It’s a timing technique in which you time yourself to do something productive for 25 minutes straight and then take a 5-minute break to relax and enjoy. You can repeat the process as many times as you like. 

The Pomodoro timer follows the same principle, which is at 25 minutes by default. The app design is minimalist and user-friendly. It also offers a feature to disable distractions, such as:

• Calls 
• Internet

We recommend that you stay within the 15-minute time limit in the sauna. So, adjust the app accordingly.

Related Reading

• Sauna Tips
• Dry Sauna vs Infrared Sauna
• Sauna Benefits for Athletes
• Does Sauna Detox Your Body
• Can You Bring Your Phone in a Sauna

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

GoPolar is the go-to app for cold plunge and sauna enthusiasts. With GoPolar’s cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community
• Find the best spots to cold plunge in your area

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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