Think of it this way: you wouldn't wear a wool sweater to the beach. The same logic applies here. Proper sauna attire is all about maximizing the benefits while keeping you comfortable. Let's walk through everything you need to know to dress for ultimate sauna success.
Why What You Wear in a Sauna Matters
Choosing the right sauna clothing isn't just about following rules; it's about helping your body do what it needs to do. The main event in a sauna is sweating. Your attire should help this process, not hinder it.
Proper sauna wear allows your skin to breathe, lets sweat evaporate freely, and helps your body regulate its temperature effectively. The wrong materials can trap heat and moisture against your skin, leading to discomfort, irritation, and even preventing you from getting the full detoxifying benefits. It’s a simple step that transforms a good sauna session into a great one.
The Essentials: What to Wear in a Sauna
Less is almost always more when it comes to sauna clothing. The goal is to cover up as little as possible while respecting the rules of the facility and your own comfort level.
The Humble Cotton Towel
The undisputed champion of sauna attire is a simple, clean cotton towel. It’s the most common and often recommended choice for good reason.
Breathability: Cotton is a natural fiber that lets your skin breathe easily.
Absorbency: It does a great job of soaking up sweat, keeping you feeling a bit drier and more comfortable.
Simplicity: No zippers, no buttons, no problem. Just a simple wrap is all you need.
Most people use one towel to wrap around their waist or chest and another to sit on. This is not just for comfort—it's also a crucial part of sauna hygiene (more on that later!).
Breathable, Loose-Fitting Clothes
If you prefer not to go with just a towel, the next best option is lightweight, loose-fitting clothing made from natural fibers.
Cotton or Linen: Think loose cotton shorts and a t-shirt, or a light linen wrap. These materials are breathable and won't cling to your skin as you start to sweat. They allow air to circulate, which is exactly what you want.
Loose Fit is Key: Tight clothing restricts airflow and can feel suffocating in the heat. A loose fit ensures that heat and sweat don’t get trapped against your body.
Don't Forget Your Feet: Sauna Shoes
You won't wear these inside the sauna's hot room, but a pair of waterproof sandals or flip-flops is essential for walking around the locker room, showers, and pool areas. These facilities are wet environments where bacteria and fungi can thrive. Protecting your feet is a smart, hygienic move.
The Sauna Hat: A Surprising Pro Move
It might seem counterintuitive to wear a hat in a hot room, but a sauna hat (usually made of wool or felt) is a traditional accessory for a reason. Your head often heats up faster than the rest of your body. The hat acts as an insulator, protecting your head from the intense direct heat. This allows you to stay in the sauna longer and more comfortably, as it helps keep your body temperature more regulated.
What NOT to Wear in a Sauna
Just as important as knowing what to wear is knowing what to avoid. Wearing the wrong things can be uncomfortable at best and unsafe at worst.
Synthetic Fabrics Are a No-Go
Leave the athletic wear in your gym bag. Spandex, nylon, lycra, and other synthetic materials are designed to wick moisture away, but they aren't breathable in the same way natural fibers are. In the intense heat of a sauna, they can trap heat, feel sticky and heavy, and may even release chemicals when heated. Stick to cotton or linen.
Jewelry and Metal Accessories
Metal heats up very quickly. Wearing rings, necklaces, watches, or even clothes with metal zippers or buttons can lead to burns. It’s best practice to remove all jewelry before entering the sauna. This also protects your precious items from potential damage from heat and moisture.
Makeup, Lotions, and Fragrances
A sauna is the perfect time for a deep clean, so you want your pores to be open and clear. Makeup and heavy lotions can clog your pores, preventing them from releasing sweat and toxins effectively. This can lead to breakouts and skin irritation. Likewise, perfumes and colognes can become overwhelmingly strong in the heat and may irritate your respiratory system and that of others sharing the space. Go in with clean, fresh skin.
Dressing for Different Types of Saunas
While the general principles remain the same, there are slight nuances depending on the type of heat you're stepping into.
Traditional Finnish Sauna vs. Infrared Sauna
A traditional Finnish sauna uses high heat (170-200°F) and low humidity, which you can increase by pouring water on hot rocks. An infrared sauna uses light to create heat directly in your body, operating at a lower temperature (120-150°F).
For both, a towel or loose cotton clothing is ideal. Because infrared saunas heat the body from the inside out, you want maximum skin exposure for the light waves to penetrate. Therefore, many people prefer just a towel for infrared sauna clothing.
What About Steam Rooms?
Steam rooms are a different beast. They operate at lower temperatures but with nearly 100% humidity. You'll be sweating, but the sweat won't evaporate. Because you will be soaked, many people find that a towel is the most practical option. Any clothing you wear will become completely saturated with moisture.
Sauna Etiquette and Cultural Norms
Sauna culture varies widely around the world. In traditional Finnish and German saunas, nudity is the norm and is not considered sexual. Towels are used for sitting on, not for covering up. However, in many other places, especially in the United States, spas and gyms require you to wear a towel or a bathing suit.
Always check the rules of the facility you're visiting. The goal is for everyone to feel comfortable. When in doubt, a towel wrap is almost always a safe and respectful choice.
Hygiene: The Two-Towel Method
Proper sauna hygiene is non-negotiable. It keeps the space clean and safe for everyone. The "two-towel method" is the gold standard of sauna etiquette.
Towel #1 (for sitting): This towel goes on the bench before you sit down. Your entire body that touches the wood should be on the towel. This prevents your sweat from soaking into the bench.
Towel #2 (for wearing/drying): This is the towel you can wear wrapped around you. You can also use it to pat yourself dry during your session if you feel the need.
After your sauna, always shower to rinse off the sweat and toxins you've released.
Safety First: Listen to Your Body
Saunas are incredibly beneficial, but safety is paramount. The heat puts a demand on your cardiovascular system.
Hydrate, Hydrate, Hydrate: Drink plenty of water before, during, and after your session. You lose a lot of fluid through sweat, and dehydration is a real risk.
Know the Signs of Overheating: Feeling dizzy, nauseous, or developing a headache are signs that you’ve had enough. According to the Centers for Disease Control and Prevention (CDC), these are key symptoms of heat-related illness. As soon as you feel unwell, exit the sauna, cool down, and drink some water.
Start Slow: If you're new to saunas, start with shorter sessions (5-10 minutes) and gradually increase the time as your body adapts.
Caring for Your Sauna Attire
To keep your sauna towels and clothes fresh and ready for your next session, wash them after every single use. The amount you sweat into them makes them a breeding ground for bacteria if left unwashed.
Wash them in hot water with a gentle detergent. Avoid using fabric softeners, as they can reduce the absorbency of the towels over time. A clean, fresh towel is the start of a great sauna experience.
Quick Packing Checklist for Your Sauna Visit
Two clean cotton towels
A bottle of water
Waterproof sandals or flip-flops
Loose cotton clothes (optional, as an alternative to a towel)
Sauna hat (optional)
A change of clean, dry clothes for after
Dressing for the sauna doesn't have to be complicated. By choosing simple, natural, and breathable materials, you set yourself up for a deeply relaxing and rejuvenating experience. Prioritize comfort, practice good hygiene, and listen to your body. Now you’re ready to embrace the heat and enjoy all the wonderful benefits a sauna has to offer.
