The Dos and Don'ts for What to Wear in a Sauna

Stepping into a sauna offers many benefits, including relaxation, pain relief, and improved circulation. But if you’re a beginner, you might feel confused about what to wear.

The wrong outfit can trap heat, cause discomfort, or even break sauna etiquette. Too much clothing makes you overheat, while too little can feel awkward.

Don’t let confusion ruin your experience. This guide will walk you through exactly what to wear and what to avoid for a perfect sauna session.

• Wearing the wrong clothes in a sauna can trap heat, cause discomfort, and even break sauna etiquette.

• Loose, breathable fabrics like cotton, linen, or bamboo are the best choices for sauna wear.

• Avoid synthetic materials, metal jewelry, heavy clothing, and wearable electronics in the sauna.

• A sauna hat, headband, or towel wrap can help regulate heat and improve comfort.

• Staying hydrated and keeping track of your time in the sauna prevents overheating and dehydration.

Sauna helps detox, but clothing matters: there are many detox methods, but sauna is the most effective," shares Dr. Daniel G. Amen, founder of Amen Clinics. Wearing the wrong clothes can trap heat, leading to discomfort and dehydration.

Too Much Clothing Blocks Detox: Excess clothing can trap heat and stop your body from releasing toxins properly, making the session less effective.

Avoid Tight or Synthetic Clothes: Tight or synthetic clothes trap sweat and block airflow, stopping your body from cooling down and making it harder to relax.

Synthetic Fabrics Can Be Harmful: Some fabrics, like synthetic materials, can melt and irritate your skin, while natural cotton is a safer and more breathable choice.

Choose Breathable Options for Comfort: Proper sauna attire ensures comfort by allowing for better air circulation, helping your body cool down effectively.

Best Sauna Wear: Loose Clothes or a Towel: Loose, breathable clothing or a towel is ideal for a more comfortable sauna experience. It is therefore essential that you know about the dos and don’ts of sauna attire.

Wear clean clothes in the sauna to protect your skin and maintain hygiene. Wash sauna clothes after every use to remove sweat and bacteria. 

Keep a separate set of clean clothes just for sauna sessions to ensure you’re always prepared.

Wearing makeup in extreme heat is not recommended. Sauna temperatures can reach 70°–90°C, so it’s essential to remove all makeup before a sauna session. 

Sauna heat opens pores, but makeup can block them, causing skin issues. Additionally, the heat and humidity in a sauna can melt your makeup, creating a mess. 

If you want to wear skincare, stick to simple formulas—some ingredients like hydrolytic enzymes actually work better with sweat, but harsh actives like retinol or acids can irritate your skin in the heat. 

Loose-fitting clothing is important in a sauna because it allows your skin to breathe and prevents overheating. Fabrics like cotton, linen, and bamboo are breathable and absorb sweat. 

Avoid synthetic materials like PVC or spandex, as they trap heat and stick to your skin.

Wearing any wearable electronic devices, such as  AirPods  ,  smartwatches  , or smart glasses, in the sauna is not recommended as the heat and moisture may damage the electronic devices. 

The intense heat can affect their battery life, while the moisture can cause internal components to corrode or malfunction. 

Privacy vs. Comfort: Wearing clothes in public saunas provides privacy and modesty, but being naked is better for staying cool in a sauna.

Different Cultural Norms: In some places, it’s customary to keep your swimsuit on, while others are more relaxed and fine with just a towel, and in some countries, being completely nude is not just encouraged but expected.

Hygiene Matters: For hygiene, always wear clean clothes, shower before entering, and use a towel to sit on to maintain cleanliness and absorb sweat.

Less Is More: The less you wear, the more comfort and relaxation you experience in the sauna.

Wearing metal in a sauna, such as having metal components in your clothing or jewelry, is not recommended. 

The heat can make the metal very hot, leading to potential discomfort or burns. If you can’t remove a metal piercing before entering, try to cover it with a bandage or tape to protect your skin from the heat.

Avoid Tight Clothing: Tight garments like leggings, bras, skinny jeans, or tight tanks restrict airflow and natural body cooling.

Let Your Skin Breathe: Tight clothes block sweat evaporation, which interferes with the body's ability to cool itself down.

Choose Breathable Fabrics: Opt for loose-fitting cotton shorts and t-shirts—cotton absorbs sweat well and allows your skin to breathe.

Go for Airy Options: Linen shirts and loose pants are great for ventilation, helping you stay cool and comfortable in the sauna.

Comfort in the Heat: Loose clothes promote airflow, keeping your body cool and enhancing your overall sauna experience.

The right footwear keeps your sauna experience safe and comfortable. Tight or closed shoes trap heat, making your feet uncomfortably hot. 

Open shoes like flip-flops or sliders keep your feet cool and reduce the risk of slipping on wet floors. Simple choices like these ensure you stay relaxed and safe.

Wearing the wrong outfit in a sauna can ruin your experience. Synthetic fabrics trap heat, making you feel suffocated, while skipping a sauna hat , a wool cap that protects your head and hair from extreme heat, exposes your hair to intense heat damage. 

Imagine sitting there,  sweat  dripping into your eyes, your scalp burning, and your hair becoming dry and brittle. Not exactly relaxing, right?

A  sauna hat  keeps your head cool, prevents hair damage, and helps your body handle heat better. 

by regulating the temperature around your head, so your body can tolerate the heat longer without feeling overwhelmed .

Fragrances and saunas don’t mix. The heat makes scents stronger, creating vapors that can irritate your nose, throat, and lungs.

Some fragrances contain chemicals that may cause skin redness, itching, or burning. 

Plus, strong smells in a small space can be overwhelming for others. To stay comfortable, shower before entering and use sauna-safe essential oils for a light, natural scent.

Wearing dark clothes like black or navy in a sauna is a mistake. These colors trap heat, making you feel hotter and uncomfortable fast. Imagine sweating twice as much just because of your outfit! Instead, choose white, beige, or pastels. 

Lighter colors reflect heat, keeping you cooler and letting you enjoy the sauna longer. 

They bounce off more of the sun's radiant energy, unlike dark colors that soak it up and warm up quickly.

The problem with wearing heavy clothing in a sauna is that it traps heat, making you uncomfortable and sweaty. 

This can actually defeat the purpose of your sauna experience! It’s easy to feel overwhelmed by heat and humidity, leading to an unpleasant time. 

Heavy clothing can also increase your risk of dehydration, especially since your body loses fluids through sweat that builds up under thick layers. 

Instead, opt for light, breathable clothing like a towel or swimsuit to stay comfortable.

Nudity Encourages Natural Sweating: Some saunas allow nudity because it helps your body sweat freely and maximize the heat’s benefits.

Common in European Sauna Culture: In many European countries, being naked in a sauna is normal, but public saunas have their own rules.

Clothing May Be Required in Some Saunas: Some require swimsuits, while others allow only towels. In places like Germany, Austria, and parts of Eastern Europe, wearing clothes in the sauna is actually seen as unclean.

Always Check the Sauna’s Policy: Always check before you go. If you’re not comfortable  being  naked, that’s completely fine! You can wear a towel or lightweight clothing.

Towel-Wrapping is a Safe Choice: Some saunas are more relaxed about nudity than others, but wrapping a towel around you is always a good idea—it keeps things clean and saves you from awkward moments.

Personal Sauna? Your Rules: If you have your own sauna, you can wear whatever makes you comfortable. Always bring a clean towel to sit on for hygiene, whether naked or clothed.

Covering Up with a Towel: You can cover up with a big towel if you are uncomfortable exposing yourself in front of other people in the sauna.

Ideal Towel Size for Saunas: For optimal comfort, a towel around 50x150 cm is ideal for sauna use, offering enough coverage without being too heavy.

Bring an Extra Towel for Seating: To feel more comfortable and clean, bring a second towel to sit on, preventing direct contact with the bench and maintaining hygiene.

Proper Towel Care: Regularly wash sauna towels with a gentle detergent to keep them fresh and free from dirt or bacteria. Avoid using bleach or fabric softeners, as these can reduce absorbency.

Using a Sauna Bench Mat: You can also use a sauna bench mat, which works just like a towel but offers extra comfort and protection.

You can wear a tank top and shorts in a sauna, but choosing the right type is important. 

Both men and women can wear this outfit, but it should be loose and breathable. Tight clothing traps heat, making you feel uncomfortable and sweaty. 

The best fabric for a sauna is cotton, as it absorbs sweat and lets your skin breathe.

Avoid synthetic fabrics like polyester because they do not absorb moisture and can make you feel even hotter.

A towel wrap is different from a regular towel because it has a secure closure, like Velcro or an elastic band, so it stays in place without you holding it. 

The best type of towel wrap for a sauna is made of lightweight, breathable, and highly absorbent cotton or bamboo fabric.

Wearing a towel wrap keeps you comfortable, absorbs sweat, and provides coverage while allowing your skin to breathe. 

Both men and women can wear towel wraps. There are specific designs for each, ensuring a perfect fit.

Both men and women can wear an oversized T-shirt in a sauna. It's a great choice for being loose, breathable, and skin-friendly. 

For the best experience, pair it with cotton shorts or a lightweight towel wrap. The best type of oversized T-shirt for a sauna is one made of 100% cotton. 

Cotton absorbs sweat and lets heat escape, keeping you comfortable. Avoid synthetic fabrics since they trap heat and moisture.

Choose a light-colored, thin, and soft T-shirt for maximum comfort. Stay cool, relaxed, and enjoy your sauna time!

When choosing a swimsuit for the sauna, both one-piece and two-piece swimsuits are great options, and yes, you can wear them in public saunas. 

For comfort, choose swimsuits made from natural fabrics like cotton or linen, as they allow your skin to breathe and stay cool.

Make sure to pick swimwear without metal fasteners, metal parts can heat up quickly in the sauna and might burn your skin. 

Go for suits with plastic or fabric closures instead, as they’re much safer and more comfortable. 

When using a sauna, wearing swim trunks or shorts is a must for comfort and hygiene.

Choose breathable fabrics like cotton or moisture-wicking material, which pulls sweat away from your skin, helping you stay cool and dry . 

Avoid fabrics that trap heat or moisture, as they can make you feel uncomfortable during your session.

This small accessory is important to keep you comfortable in the sauna. 

Wearing a headband in the sauna serves two main purposes: first, it keeps hair off your face, and second, it catches and absorbs sweat before it gets into your eyes. 

In the sauna’s hot conditions, a headband made of cotton or linen fabric is perfect because these materials effectively absorb sweat, making them ideal for the sauna’s sweaty environment.

• Why Hydration Matters in a Sauna: Saunas make you sweat a lot, which can make you thirsty. To stay fresh, bring a water bottle and drink water.

• Avoid Metal Water Bottles: Don’t use metal bottles because they get too hot and can burn you.

• Say No to Plastic Bottles: Also, avoid plastic bottles since they can release harmful substances when heated, linked to problems like diabetes and heart disease.

• Why Glass Bottles Aren’t Ideal: Glass bottles might break and slip in the sauna.

• Best Water Bottle Choice for Sauna: So it’s better to choose a stainless steel bottle with a silicone sleeve for safety, providing grip, insulation, and protection from damage.

• How Much Water to Drink: Hydrate regularly during your sauna session, aiming to drink at least 350ml of water every 30 minutes to replenish lost fluids and keep your body in balance.

Slip-resistant flip-flops are the best choice to wear in saunas for several reasons. They protect your feet from the sauna’s hot surface, prevent slipping, and contribute to better hygiene by shielding against potential germs on the sauna floor. 

Since flip-flops can harbor bacteria, it's important to clean them regularly. Soak them in a solution of 1 part vinegar to 3 parts water overnight, scrub away any dirt, and wash them on a gentle cycle with laundry detergent to keep them fresh and safe. 

Staying too long in the sauna can lead to serious health risks like dehydration, dizziness, nausea, and even heat stroke.

You may not realize it, but excessive heat exposure can affect your body, causing  blood pressure  fluctuations and damage to your reproductive health. 

To avoid these risks, it's essential to keep track of your sauna time. First-timers should start with five to 10 minutes, gradually increasing to the recommended 15-20 minutes. 

Using a  sauna timer  can help you stay in control. Unlike regular timers, sauna timers are designed to handle extreme heat and humidity, ensuring a safer and more comfortable experience. 

They’re heat-resistant tools built to track sauna sessions without malfunctioning in steamy environments.

Imagine stepping into a sauna filled with soothing scents that relax both your body and mind. 

Essential oils like lavender, eucalyptus, and peppermint offer benefits such as reducing stress, improving circulation, and promoting clear breathing. 

Just a few drops of these oils can elevate your sauna experience. 

What Is a Sauna Whisk (Vihta): A sauna whisk, or “vihta” (in Finnish), is a bundle of birch twigs used in saunas.

How to Use a Sauna Whisk: To use it, simply tap your body gently with the whisk while relaxing in the sauna’s heat.

Circulation and Muscle Relief Benefits: This process improves blood circulation, eases muscle tension, and promotes relaxation.

Aromatherapy Benefits: The whisk also releases a fresh, calming aroma that enhances the sauna experience.

Natural Skin Exfoliation: Plus, it helps exfoliate your skin, leaving it feeling soft and refreshed.

Durability and Lifespan of sauna whisk: A well-made whisk can last for several years with proper care, but as regular use causes the branches to dry out and lose their leaves, some people choose to replace it.

This is the most commonly asked question for people going into a sauna for the first time.

Eero Kilpi, the president of the North American Sauna Society, mentioned in a podcast with Curiosityness that it is not essential to go naked in the sauna; you can wear what you are comfortable in, and it’s not an issue at all.

If you choose not to be naked in a sauna, you can wear clothes, but it’s advisable to opt for loose and breathable materials.

Many people prefer going naked in the sauna for several good reasons. Firstly, individuals choose to be naked for hygiene purposes, as it allows sweat to evaporate freely, reducing the risk of skin irritation and bacterial growth. 

Secondly, people find it more comfortable without clothes in the sauna’s extreme heat, as it helps their bodies cool down more effectively.

We recommend loose-fitting, breathable clothes, even after leaving the sauna. Avoid tight or heavy clothes after leaving the sauna.

As you keep sweating, these types of clothing can cause skin irritation, overheating, and discomfort.