If you’re preparing for your first sauna session—or just want to improve your experience—you’ve likely wondered: what should you wear in a sauna? The answer depends on the type of sauna, your personal comfort, and whether you’re in a private or public setting. From health and hygiene to cultural norms and material safety, what you wear (or don’t wear) can significantly impact your session.
In this guide, we’ll break down what to wear in different types of saunas (traditional, infrared, steam), the pros and cons of various clothing options, and key do’s and don’ts for a safe, effective, and respectful sauna experience.
The Best Things to Wear in a Sauna
✅ 1. Towel (Most Recommended)
A clean, absorbent cotton towel is the gold standard in nearly every sauna setting.
- Wrap it around your body, or sit on it to protect the bench
- Provides hygiene and airflow without overheating
- Especially appropriate in co-ed public saunas or wellness centers
✅ 2. Swimsuit (for public or mixed-gender saunas)
If modesty or spa policy requires more coverage, opt for a simple swimsuit:
- Choose a non-metallic, minimal swimsuit (avoid underwires, zippers)
- Natural fibers are better, but synthetic suits designed for spas are acceptable
- Rinse it before entering to avoid introducing chemicals from pools or lotions
✅ 3. Loose Cotton Clothing (at-home or private use)
If you’re using a sauna at home or in a solo setting, a loose cotton t-shirt and shorts (or even sauna-specific wear like linen wraps) can work well.
- Breathable
- Absorbs sweat
- Allows body to radiate heat
What Not to Wear in a Sauna
❌ 1. Plastic, Nylon, or Waterproof Clothing
These trap heat and interfere with your body’s ability to sweat. They also release harmful chemicals when heated.
❌ 2. Workout Clothing or Compression Gear
Even “breathable” synthetic activewear isn’t safe in high heat. It can retain moisture, overheat your skin, and melt under extreme temperatures.
❌ 3. Jewelry and Watches
Metal becomes dangerously hot in a sauna. Remove all accessories to prevent burns.
❌ 4. Shoes or Sandals
Keep footwear outside the sauna to maintain hygiene. If you need foot protection in a public setting, use rubber flip-flops and remove them before entering the sauna room.
What to Wear in Different Types of Saunas
🔥 Traditional Dry Sauna
- Best: Towel or lightweight cotton wrap
- Optional: Swimsuit in public spaces
- Avoid: Plastic, heavy fabrics, or metal accessories
💨 Steam Room (Wet Sauna)
- Best: Towel or lightweight swimwear
- Fabrics absorb moisture quickly, so bring extra towels
🌈 Infrared Sauna
- Best: Minimal clothing, such as a towel or breathable cotton
- Since IR heat penetrates deeper, less coverage allows for more direct benefit
At-Home Sauna Considerations
When using a private home sauna, you have more freedom. Many users prefer:
- Nude (most natural for detox and heat regulation)
- Towel-only for hygiene and ease of cleanup
- Sauna robe or wrap for comfort between sessions
Always clean your bench after use, especially when sitting directly on wood without a towel.
Cultural Etiquette Around Sauna Attire
🇺🇸 In the U.S.:
Most gyms and spas recommend towels or swimwear. Nude saunas are less common in public settings.
🇫🇮 In Finland:
The birthplace of sauna culture often embraces full nudity, especially in gender-specific or private saunas. Towel-sitting is still mandatory for hygiene.
🇩🇪 In Germany and Central Europe:
Nude sauna culture is common and expected in many public saunas. Mixed-gender saunas often have designated nude-only zones.
Know the expectations before entering a spa or resort sauna.
Final Thoughts
When deciding what to wear in a sauna, the key principles are safety, hygiene, and respect for others. Choose breathable, natural fabrics—or go towel-only or nude if the setting allows. Avoid synthetic materials and always bring an extra towel to sit on.
Whether you’re using a luxury sauna at home or visiting a public wellness center, dressing (or undressing) appropriately ensures your session is relaxing, health-promoting, and culturally respectful.