The short answer: wear as little as the setting allows. At home that can be nothing but a towel to sit on. At a gym or spa, a towel wrap or a swimsuit is the safe choice. Heat and sweat are the whole point of a sauna, so clothing should never get in the way of either.
Quick Answer: What to Wear in a Sauna
- At home: a clean towel to sit on, plus a towel to wrap around you or loose cotton shorts and a t-shirt if you prefer.
- At a gym or spa: a towel wrap or a swimsuit, unless the facility says otherwise.
- In a traditional Finnish or German sauna: nudity on a towel is common, but always follow the posted rules.
- On your feet (outside the hot room): waterproof sandals or flip-flops for locker rooms and showers.
Why Your Clothing Choice Matters
In a sauna your body cools itself by sweating. Light, breathable fabric lets sweat evaporate, while tight or synthetic fabric can feel sticky and heavy once you are hot. Metal and some materials also get uncomfortably hot against skin. Choosing well is mostly about comfort and hygiene.
The Essentials
A Clean Cotton Towel
A cotton towel is the standard choice. It is breathable, absorbs sweat and needs no fastenings. Most people use one towel to sit or lie on and a second to wrap around themselves.
Loose Cotton or Linen Clothing
If you would rather be covered, pick lightweight, loose-fitting clothing made from natural fibers, such as cotton shorts and a t-shirt. A loose fit keeps air moving around your skin. Make sure everything is clean and dry before you go in.
Sauna Shoes for the Wet Areas
You will not wear shoes in the hot room, but sandals or flip-flops are a good idea in shared locker rooms, showers and pool decks, which are wet and shared by many people.
A Sauna Hat (Optional)
In traditional Finnish saunas, some people wear a felt or wool sauna hat. The air is hottest near the ceiling, and a hat can make the heat on your head feel less intense. It is a comfort choice, not a requirement.
What Not to Wear in a Sauna
Synthetic Athletic Wear
Polyester, nylon and spandex are made for the gym, not for a hot room. They tend to cling, feel clammy and can get very warm against the skin. Leave them in your bag and choose cotton or linen.
Jewelry and Metal
Metal heats up quickly and can burn skin on contact. Remove rings, necklaces, watches and piercings you can take out, and avoid clothing with metal zippers or buttons.
Heavy Lotions, Oils and Strong Fragrance
Shower before you go in and skip heavy creams and perfume. Strong scents can become overpowering in a small hot room, especially if you share it, and oils can stain wooden benches.
What to Wear by Sauna Type
Traditional Sauna
A traditional sauna heats the air, typically to around 150-195°F (see our traditional saunas). A towel is ideal, since you will sit directly on hot wood. Many people avoid wearing swimwear or clothing because damp fabric against the skin gets uncomfortable.
Infrared Sauna
An infrared sauna runs cooler, often roughly 120-150°F, and uses infrared heaters rather than hot rocks. A towel or light, loose cotton clothing both work well. Many home users simply sit on a towel. If you are choosing one for home, browse our infrared saunas for home.
Steam Room
Steam rooms are around 100% humidity, so any clothing will quickly become soaked. Most people wear a towel or swimsuit. If you are comparing the two, read our sauna vs steam room guide or see our steam showers.
Sauna Etiquette and Cultural Norms
Norms vary. In traditional Finnish and German saunas, nudity is normal and a towel is only for sitting on. In most US gyms and spas, you are expected to wear a towel or swimsuit. When in doubt, check the posted rules or ask staff, and wrap a towel.
Hygiene: The Two-Towel Method
- Towel 1 (to sit on): put it on the bench before you sit so your skin never touches the wood.
- Towel 2 (to wear or dry off with): wrap it around you or use it to wipe sweat.
Shower afterwards. If you own a home sauna, our guide to cleaning a sauna covers keeping the benches fresh.
Staying Safe
- Drink water before and after your session. You lose fluid through sweat.
- Watch for overheating: dizziness, nausea or a headache mean it is time to leave, cool down and rehydrate. The CDC lists these among the symptoms of heat-related illness.
- Start short: if you are new, begin with 5-10 minutes. See sauna safety tips for more on session length.
- Check with your doctor first if you have a heart condition, are pregnant or take medication that affects heat tolerance.
Caring for Your Sauna Towels and Clothes
Wash towels and sauna clothing after every use, in hot water with a gentle detergent. Skip fabric softener, which can make towels less absorbent.
Packing Checklist
- Two clean cotton towels
- A bottle of water
- Waterproof sandals or flip-flops
- Loose cotton clothes (optional)
- Sauna hat (optional)
- Clean, dry clothes for afterwards
Keep it simple: natural fabrics, a towel under you, and comfort first.
