Sauna Etiquette in Germany: Essential Rules and Customs for Beginners

Walking into a German sauna unprepared can be awkward. The strict rules of nudity, silence, and showering might catch you off guard.

Imagine the embarrassment of breaking an unspoken rule in front of locals. But don't worry, this guide will help you navigate German sauna culture with confidence and ensure a relaxing and respectful experience.

• Shower Before Entering: Always clean yourself before stepping into the sauna to maintain hygiene.

• Respect Silence: Keep noise levels low and avoid using phones inside.

• Sit on a Towel: Use a towel as a barrier to keep benches clean and prevent skin contact.

• Stay Hydrated: Drink water before and after your session to prevent dehydration.

• Follow Dress Code: Nudity is the norm, but using a towel for modesty is acceptable.

For many first-time visitors, experiencing a German sauna can be both eye-opening and a little nerve-wracking.

Take, for example, Tanner, Risa, and Willa, who shared their experience in the YouTube video "Experiencing a German Sauna as an American.

" Like many newcomers, they initially found the mixed-gender nudity surprising. Coming from a culture where swimsuits are the norm, stepping into a sauna where everyone is completely naked was a moment of hesitation.

However, as they spent more time inside, they quickly realized something interesting—no one was staring, and no one cared. The focus wasn’t on bodies but on relaxation and wellness.

This natural and body-positive approach is deeply ingrained in German sauna culture, which has evolved over centuries.

Influenced by Roman bathhouses and Finnish traditions, saunas in Germany are not just places to sweat but spaces for rejuvenation, socialization, and even healing. 

Millions of Germans visit saunas regularly, often as part of their weekly wellness routine.

Scientific studies also support this practice—one systematic review of 40 clinical studies found that regular dry sauna bathing may offer health benefits such as improved cardiovascular function, stress reduction, and overall well-being.

While more research is needed to determine the ideal frequency and any potential risks, the existing evidence points to a strong connection between sauna use and better health.

For newcomers, understanding and respecting sauna customs is essential for an enjoyable experience.

As Tanner, Risa, and Willa noted in their video, no one in the sauna even acknowledged their presence—a perfect example of how personal space and privacy are deeply respected in German sauna culture.

Following basic etiquette, such as showering before entering, sitting on a towel to maintain hygiene, and keeping noise to a minimum, helps ensure that everyone can relax without disruptions.

• Always Shower Before Entering : Skipping a pre-sauna shower is a major faux pas.

• Remove Sweat, Dirt, and Oils : A quick rinse keeps the sauna clean for everyone.

• Use Soap for Hygiene : Washing with soap eliminates bacteria and reduces infection risks.

• Enhance Sweating Efficiency : Clean skin helps your body sweat more effectively.

• Respect Fellow Sauna-Goers : Good hygiene benefits both you and others sharing the space.

Saunas are meant to be a place of relaxation. Always give others enough space, avoiding sitting too close unless the sauna is crowded.

Conversations should be kept to a minimum, and if you must talk, keep your voice low.

A quiet chat with a friend is fine if it doesn’t disturb others, but anything louder is frowned upon.

In Germany, sauna-goers take quietness seriously, and if someone is too loud, others won’t hesitate to remind them to keep their voice down.

Phones should be left outside—taking calls or watching videos is a big no-no.

Respecting silence enhances everyone’s experience and maintains the peaceful ambiance, allowing everyone to fully unwind.

A towel isn’t just for comfort—it acts as a protective barrier between your body and the bench.

Sauna benches absorb sweat, and without a towel, bacteria and fungi can spread more easily.

The combination of heat, moisture, and direct skin contact creates the perfect breeding ground for germs, increasing the risk of skin infections like rashes or athlete’s foot.

Sitting directly on the bench not only feels unhygienic but can also make it uncomfortable over time.

A towel provides an extra layer of protection, keeping both you and the space clean for the next person.

Always bring a large enough towel to sit on, covering all areas that touch the wood.

Spending too much time in a sauna can be dangerous. A good rule of thumb is 10 to 15 minutes per session, with breaks in between.

Staying too long can lead to dehydration, dizziness, or even fainting. Your body gives clear signals when it’s time to step out, such as feeling lightheaded or overly fatigued.

Experts recommend short sessions, especially for beginners, to avoid overheating. It’s better to do multiple short rounds rather than one long stay.

Sweating in a sauna causes fluid loss, making hydration essential. Since your body loses fluids through perspiration, it's important to replenish them—men need about 15.5 cups (3.7 liters) of fluids daily, while women need about 11.5 cups (2.7 liters). Drinking water before and after your session helps prevent dizziness and fatigue.

Alcohol, on the other hand, is best avoided. It dehydrates the body even more and can increase the risk of feeling faint or disoriented.

Instead of alcohol, opt for water, herbal tea, or electrolyte drinks to restore lost fluids and keep your body balanced.

In Germany, nudity is common in mixed-gender saunas, but you can wrap yourself in a towel if you feel more comfortable.

Swimsuits are often discouraged because they trap heat and sweat. Removing jewelry is also a smart move, as metal accessories can become uncomfortably hot.

Always bring a separate towel to sit on. If you're unsure about the dress code, check the sauna's guidelines before entering.

Leaving a sauna should be done smoothly and quietly. Avoid rushing out, as sudden movements can make you feel dizzy and disturb others.

If someone is entering as you exit, be mindful and give them space. Holding the door briefly for the next person is a polite gesture, but don’t keep it open too long, as this lets heat escape.

In German saunas, nudity is the norm, and swimsuits are not allowed. This might surprise some visitors, but it’s all about hygiene and tradition.

Instead of wearing clothes, you should bring a large towel to sit or lie on, keeping the sauna clean and preventing sweat from getting on the wooden benches.

If you feel shy, wrapping yourself in a towel while moving around is fine, but inside the sauna, most people go nude.

Sauna culture can also vary by region—larger cities and spa towns often have expansive sauna complexes with themed rooms, while smaller towns may have quieter, more traditional setups.

Some wellness centers have specific areas where clothing is allowed, but these are rare.

Understanding these rules helps you enjoy the experience like a local.

Stepping into a sauna is refreshing, but keeping good hygiene is key. Always shower first—it removes sweat, oils, and bacteria so the sauna stays clean for everyone.

Skip deodorant before your session because heat can make it melt and mix with sweat, creating unpleasant smells.

Bring a clean towel to sit on and wear loose, breathable clothing or go nude if the sauna allows.

Afterward, cool down with a lukewarm or cold shower to close your pores. Drink plenty of water to rehydrate, as sweating depletes fluids. Finally, apply moisturizer to keep your skin soft and prevent dryness.

A proper sauna towel is essential for comfort and hygiene. A large towel ensures full coverage when sitting or lying down, preventing direct contact with the wooden bench.

The best options are absorbent materials like cotton, bamboo, or high-thread-count linen, which is especially favored in German saunas for its durability and superior moisture-wicking properties.

While thick towels feel luxurious, a lightweight yet absorbent option is more practical, drying faster and staying fresh longer.

To maintain their effectiveness, wash them regularly in hot water without fabric softeners and replace them every 6 to 12 months, especially if they start thinning or losing softness.

Having a second towel enhances your sauna experience in more ways than one. It helps wipe away sweat, keeping you refreshed and comfortable throughout your session.

Using a separate towel for your face also prevents bacteria and oils from transferring, helping to keep your skin clear and healthy.

Plus, an extra towel can serve as a wrap for modesty, especially in co-ed saunas. If you tend to sweat heavily, having a second towel ensures you stay dry and comfortable, making your sauna time even more enjoyable.

Opting for a lightweight towel improves portability and comfort. Materials like microfiber and Turkish cotton dry quickly, preventing dampness after use. While microfiber excels in absorbency and compactness, Turkish towels offer a balance of softness and fast drying.

A GSM (grams per square meter) rating between 300-500 provides good absorbency without excessive bulk.

Thinner towels also dry faster, making them practical for frequent use. Choosing a textured weave enhances sweat absorption while promoting air circulation.

A well-selected towel ensures you stay comfortable without the inconvenience of a heavy, soggy fabric.

A sauna session depletes fluids, making hydration essential. Stainless steel insulated bottles keep water cool, offering refreshment between rounds.

Room-temperature water is often preferable, as cold drinks can shock the body. Sipping small amounts throughout the session prevents dehydration without overwhelming the stomach.

Choosing the right sauna attire ensures maximum relaxation. Loose-fitting, breathable fabrics like cotton or linen allow heat to circulate, preventing discomfort.

Synthetic materials trap sweat and restrict airflow, making them unsuitable for sauna wear.

Opt for minimal clothing, as heavy layers can cause overheating. Linen garments, known for their lightweight and moisture-wicking properties, offer a great alternative.

Whether wearing a simple towel wrap or a breathable robe, the goal is to stay cool while allowing the body to sweat naturally. Selecting proper attire enhances both comfort and the effectiveness of your session.

A sauna hat is a simple yet effective tool for managing heat exposure. Made from wool or felt, it shields your head from excessive temperatures, preventing dizziness and discomfort.

The insulating properties regulate head temperature, allowing for longer, more enjoyable sessions.

A small towel is handy for managing perspiration during sauna sessions. Regularly wiping sweat helps maintain comfort, especially in high temperatures.

Soft cotton or bamboo towels work well, offering gentle absorption without irritating the skin.

Keeping sweat out of your eyes prevents stinging and enhances relaxation. Hygienically, a personal sweat towel reduces the need to use shared sauna cloths.

Some people prefer dampening their towel slightly for a refreshing cooling effect.

Whether dry or slightly wet, having a small towel on hand ensures a cleaner, more pleasant sauna experience.

A dry bag keeps damp towels separate from other belongings, preventing unpleasant odors and mess.

Waterproof materials like silicone-coated nylon are best, sealing in moisture while allowing air circulation. Regularly cleaning and air-drying them prevents mildew buildup.

“A longitudinal study in Finland showed sauna reduces all-cause mortality, but the key is contrast bathing—hot sauna followed by cold exposure,” says Dr. Mark Cohen, an expert in integrative medicine and sauna research.

This means that while spending time in a sauna has benefits, cooling down properly plays a crucial role.

In German saunas, sessions typically last 8 to 15 minutes, depending on personal comfort.

Beginners should start with 5 to 8 minutes, while experienced sauna-goers can extend their time slightly.

However, staying too long can lead to dizziness or dehydration. Taking breaks, hydrating, and incorporating a cool-down session—whether through a cold shower or fresh air—enhances the experience while keeping you safe.

An Aufguss is a unique sauna ritual in Germany that enhances the heat and overall experience.

A Saunameister (sauna master) leads the session by pouring scented water or ice infused with essential oils onto hot stones, creating a burst of steam.

They then use towels to circulate the heat, making it feel even more intense. There are different types of Aufguss, from relaxing meditative sessions to entertaining show Aufguss with music and storytelling.

Unlike a regular sauna session, an Aufguss is structured, guided, and deeply immersive, making it a must-try.

Tipping sauna staff in Germany is not mandatory, but it's a nice way to show appreciation for good service.

Most Germans don’t tip for general sauna use, as the entrance fee covers the experience. However, if you receive a massage or special service, tipping around 5-10% is polite.