What to wear in a sauna: as little as you are comfortable with. A towel, swimwear or loose cotton shorts and a top all work. Take off jewellery and metal, and skip tight synthetic gym gear. In a public or gym sauna, wear swimwear or shorts and always sit on a towel. In your own home sauna, many people wear nothing at all.
This guide covers what works for women and men, what not to wear, gym and public sauna dress codes, and what to wear in an infrared sauna.
Key Takeaways:
- Keep it light: a towel, swimwear, or loose cotton or linen.
- Leave it out: jewellery, metal, tight synthetic clothes, shoes and your phone.
- Keep it clean: shower first, and always sit on a towel.
Understanding the Basics of Sauna Attire
Sauna clothing has two jobs: keep you comfortable in the heat, and keep the sauna clean. That is why sauna traditions everywhere lean towards wearing very little. Heavy or synthetic fabrics trap heat and sweat against your skin, which feels sticky and makes you overheat sooner.
Clothing for Sauna: What's Ideal?
| What to Wear | What Not to Wear |
| A towel to sit on (always) | Synthetic fabrics such as nylon and polyester |
| Swimwear without metal clips or zips | Tight clothing |
| Loose cotton or linen shorts, tops or wraps | Jewellery, watches and metal |
| A felt sauna hat | Shoes and sweaty gym clothes |
| Thongs for the walk to the shower | Makeup and heavy lotions |
The rule of thumb: light, loose and natural. A thin cotton T-shirt and shorts, or swimwear, suit most public saunas. In your own sauna, wear whatever is comfortable, or nothing at all.
Sauna Wear for Women
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- Swimsuit or bikini: the most popular choice in public saunas. Choose one without metal clips, which get hot.
- Towel wrap: modest, hygienic and easy, especially in shared saunas.
- Loose cotton or linen: a tank top and shorts, or a light shirt, if you want more cover.
- A robe for between rounds: a cotton or bamboo robe keeps you warm while you rest, then comes off before you go back in.
If you have long hair, tie it up or tuck it under a sauna hat to protect it from the hottest air.
Sauna Outfits for Men
- Swim trunks or boardshorts: the standard choice. Avoid metal zips or eyelets.
- Towel around the waist: common and hygienic.
- Loose cotton shorts and a T-shirt: if you want more cover.
Sauna Hats
A sauna hat is the one piece of sauna clothing worth adding. Hot air rises, so your head sits in the hottest part of the room. A thick wool felt hat keeps it cooler and shields your hair, so the top bench feels more comfortable. Sauna hats come from the bath traditions of Finland and Russia.
Choosing a Sauna Hat
Choose thick wool felt that comes down over the tops of your ears, with a loop to hang it up to dry. Hand wash it now and then. Our felt sauna hats tick all three boxes. More in what are sauna hats for.
Public Sauna Dress Code
In gyms, pools and day spas, the rule is usually swimwear or shorts, plus a towel to sit on. Some European-style bathhouses are nude or nude-optional, so check the rules before you go.
What to Wear in a Sauna at the Gym
Change out of your sweaty workout clothes first. They hold sweat and smell, and synthetic gym gear traps heat. Shower, then go in wearing swimwear or loose shorts, and sit on a clean towel. Leave your phone, earbuds and smartwatch in the locker.
Special Considerations for Infrared Saunas
An infrared sauna runs cooler, often around 45 to 60°C, so light, loose cotton clothing is comfortable for the longer sessions. Less clothing still works best, because infrared heat warms your skin directly. Avoid synthetic fabrics and anything tight.
Sauna Etiquette
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Shower before you go in, sit on a towel, close the door quickly, ask before you add steam, and keep your voice down. For a full session plan, see how to use a sauna.
What Not to Wear
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- Synthetic fabrics: nylon and polyester trap heat and sweat.
- Jewellery and metal: metal heats up fast and can burn your skin.
- Shoes, sweaty gym clothes and makeup: they bring dirt and smell into the sauna, and makeup runs in the heat.
- Your phone: water-resistant does not mean heat-proof. See can you bring your phone in the sauna.
FAQs
What do you wear in a sauna?
A towel, swimwear, or loose cotton shorts and a top. In your own sauna, many people wear nothing. Always sit on a towel.
Can you wear clothes in a sauna?
Yes, as long as they are light, loose and made of natural fabric such as cotton or linen.
What should you wear in a sauna if you're not comfortable being nude?
Swimwear, a towel wrap, or loose cotton shorts and a T-shirt. Choose whatever lets you relax.
What should a woman wear in a sauna?
A swimsuit or bikini without metal clips, a towel wrap, or a loose cotton or linen top and shorts.
What to wear in a sauna at the gym?
Swimwear or loose shorts, not your sweaty workout clothes. Shower first and sit on a towel.
What do you wear in an infrared sauna?
Light, loose cotton clothing or swimwear. It runs cooler than a traditional sauna, so a little more clothing is still comfortable.
What are you supposed to wear in a sauna for hygiene?
Whatever you wear, sit on a towel so your sweat goes on the towel, not the wood. Shower before you go in.
Wrapping Up
The best sauna outfit is the lightest one you are comfortable in: a towel, swimwear or loose cotton, plus a felt hat if you like the top bench. Leave the jewellery, gym gear and phone outside, sit on a towel, and you are set.
