What to Wear in a Sauna (Gym, Spa and Home)
What to wear in a sauna: traditional, infrared and steam saunas, what to avoid, whether sauna hats work, and etiquette at gyms and spas.
In a sauna you should wear as little as is comfortable and permitted: a towel, a cotton swimsuit or loose cotton shorts, and always something to sit on. As of October 2026, that’s standard practice from Finnish saunas to US gyms. The details depend on where you are and what kind of sauna you’re using.
What to wear by sauna type
| Sauna | What to wear |
|---|---|
| Traditional (gym or spa) | Towel wrap or cotton swimsuit, sitting towel |
| Traditional (home) | Whatever you like, often nude, plus a sitting towel |
| Infrared cabin | Towel or light cotton, so more infrared reaches your skin |
| Steam room | Swimsuit or towel (synthetic dries faster in steam) |
| Sauna blanket | Light cotton clothes or a cotton liner |
| Wood-fired tent | Swimwear, a sauna hat and sandals for outside |
Best things to wear
- A towel. Wrap one around you and sit on another.
- A cotton swimsuit or shorts. Breathable and comfortable.
- A sauna hat. Wool or felt insulates your head (see below).
- Sandals or flip-flops. For hygiene in public saunas and the walk to an outdoor sauna.
- A robe. For cool-downs between rounds, especially outdoors in winter.
What not to wear
- Jewellery and watches. Metal heats up and can burn your skin.
- Glasses with metal frames. Same issue. Contacts can dry out, too.
- Gym clothes. Sweaty synthetic fabric traps heat and odour.
- Sauna suits. They push dehydration and overheating. Avoid them.
- Shoes in the hot room. Leave them outside.
Do sauna hats work?
Yes. A sauna hat insulates your head from the hottest air near the ceiling. Heat stratifies, so your head can overheat long before the rest of you is warm, especially in kit saunas with low benches. Wool and felt hats slow that down so you can stay comfortable longer. Steam tent and tent sauna owners in our research recommend one too: in a head-out steam tent, your head heats faster than your body. We compare wool felt and linen options in best sauna hats.
Gym and spa sauna etiquette
- Follow the posted dress code. Some are swimwear-only, some European saunas nude-only.
- Shower before entering
- Sit on a towel
- Keep conversation quiet
- Leave phones outside
- See our full sauna etiquette guide
What to wear in an infrared sauna
Infrared warms your body directly, so less fabric means more heat reaches your skin. A towel or light cotton is ideal. In a sauna blanket, owners strongly recommend light cotton clothing or a full cotton liner. One Heat Healer owner says getting inside a cotton liner is “far better” than wearing pyjamas, and it keeps the blanket clean.
What to bring
- Two towels (one to wear, one to sit on)
- Water for between rounds
- A sauna hat
- Sandals
- A robe for cool-downs
Ready for a sauna of your own? See our best home saunas.
Frequently asked questions
What should you wear in a sauna?
Wear as little as is comfortable and allowed. A towel, a cotton swimsuit or loose cotton shorts are ideal. At home, many people go nude. Always sit on a towel.
Can you wear a swimsuit in a sauna?
Yes, in most gyms and spas. A simple swimsuit is fine, though synthetic suits trap heat and can feel uncomfortable at high temperatures. Some European saunas are nude-only, so check the rules.
What should you not wear in a sauna?
Avoid metal jewellery and watches (metal gets hot enough to burn), glasses with metal frames, heavy synthetic workout clothes, and sauna suits. Remove contact lenses if your eyes get dry.
Do sauna hats work?
Yes, many sauna users find they help. A wool or felt sauna hat insulates your head from the hottest air near the ceiling, so your head doesn't overheat before your body, and lets you stay comfortable longer.
What do you wear in an infrared sauna?
Because infrared warms your skin directly, less clothing lets more heat reach you. A towel or light cotton is ideal. In a sauna blanket, wear light cotton or use a cotton liner.