What to Wear Inside a Sauna?

In the past few years, saunas have turned into a big wellness trend in the UK, mainly because of the availability of home sauna cabins, the use of portable sauna tents, the culture of having spa days, and the growing interest in heat therapy. Still, one question pops up again and again among the first-time sauna users:

“What should I actually wear inside a sauna?”

The etiquette differs from one type to another: traditional Finnish saunas, steam rooms, infrared saunas, gyms, public spas, and home setups. If you also consider the UK-specific rules, then it might be even more complicated.

This guide will clear every confusion. You will be informed precisely what to wear, what not to wear, what is the safest, what is the most hygienic, and what is the most comfortable and effective, whether you are going to a spa or just using a portable sauna at home.

Why Do You Need Clothing (or a Towel) for the Sauna?

The sauna is famous for delivering different benefits like cardiovascular health, recovery, pain relief, stress relief, and others. You will enjoy all these benefits only if you take the sauna the right way. Clothing plays a crucial role in that. Here are the reasons:

1. Eliminates the chance of your skin touching the hot benches directly, thus the risk of irritation or burns is lower.
2. Sweat is being absorbed, thus, skin cooling naturally, and a hygienic situation is improved.
3. The body does not get overloaded with heat, thus, sweating and the detoxifying process are supported instead of trapping heat against the body.
4. In shared areas, the spread of bacteria is reduced, hence the benches and surfaces stay cleaner.
   
5. Your body is protected from overheating, especially when you do not wear synthetics and heat-trapping fabrics.

Good sauna clothing is all about hygiene, comfort, and safety.

What to Wear in a Sauna

• Clean cotton towel
  
• Loose, breathable cotton clothing
  
• Lightweight, sauna-safe swimwear (no metal)
  
• Natural-fiber sauna hat (optional but helpful)

Avoid:

• Synthetic fabrics (nylon, spandex, polyester)
  
• Tight gym wear or compression clothing
  
• Metals (jewellery, zippers, clasps)
  
• Perfume, makeup, lotions, oils
  
• Outdoor/street clothing
• Heavy or padded swimwear
• Shoes inside the sauna

Sauna Attire Rules Depend on the Sauna Type

Different types of saunas need different ideal sauna outfits. Each type differs in heat, humidity, and how the heat is delivered. This will change the whole attire for comfort, safety, and effectiveness.

1. The Traditional Sauna or Finnish Sauna (either Dry or Löyly included)

Temp: approximately 150–195 °F (65–90 °C), with a very little to moderately high humidity.

Ideal attire: It is advisable to wear a towel or a lightweight natural-fiber cover (like cotton or linen). In areas where privacy is ensured, you can also choose not to wear anything.

Rationale: The combination of very high heat plus dry air, and minimal covering, helps the process of sweating, cooling of the body, and trapping of heat, thus making it effective.

2. Heat Therapy with Infrared

Temp: approx. 110–150 °F (43–65 °C), mostly dry air, but deeper heat penetration.

Preferred clothes: It's best to use a small towel, skinny cotton, or light natural-fiber shorts/swimwear.

Reason: The lower ambient temperature and direct heat provide greater comfort than the high ambient temperature in the traditional sauna, but avoid thick or synthetic materials since they can block heat or trap moisture.

3. Steam Room or Wet Sauna

Temp: approximately 110–120 °F (43–49 °C), with the humidity at 100%.

Ideal clothing: Toweling or the lightest swimwear/quick-drying fabric made from natural fibers.

Reason: The high moisture content makes heavy fabrics soggy and uncomfortable; light, quick-drying materials or towels are better at absorbing sweat and dealing with condensation.

4. Gym/Public Spa Saunas (Dry, Steam, or Infrared)

In gyms or public spas, hygiene rules are stricter, so clean towels, simple swimwear, or sauna-safe wraps are required.

Best to shower before entry, sit on a towel, and remove metal accessories to maintain cleanliness and safety.

5. Home Saunas

Home sauna is considered the most flexible environment; you can use a towel, light cotton, or even go nude. It depends on privacy and comfort.

Choose breathable natural fabrics or a towel, and ensure good ventilation. Avoid heavy or synthetic clothing for better sweating and comfort.

Best Things to Wear Inside a Sauna

Now let’s get concrete. Based on fabric science, hygiene, and sauna standards, these are the top-recommended sauna attire options.

1. A Clean 100% Cotton Towel

An oversized 100% cotton towel is a good choice as it is airy, soft, and absorbs sweat to allow your skin to cool in a natural way.

Towels also enable easy control of coverage, wrap up or unwrap as the heat of the day increases. It is also possible to put a towel on a bench to be more hygienic and avoid the soaking of sweat and bacteria on surfaces.

2. Loose Cotton Clothing

Loose cotton clothes include cotton shorts, tank-tops, or light T-shirts. They allow air to circulate and the sweat to evaporate, keeping your body cool.

Tight or synthetic garments trap heat and moisture, so avoid them. They also prevent sweat, creating more overheating risks and decreasing the benefits of the saunas.

3. Sauna‑Safe Swimwear (If Required)

Lightweight swims in a mixed-gender or public sauna might be required, but ensure that it has no metal zippers, metal rivets, or metal nails, as metal can warm fast and burn flesh.

Synthetic or heavy swimwear with PVC or plastic and heavy fabric may trap heat, or be less comfortable, so choose thin, natural-fiber (or breathable) swimwear instead.

4. Sauna Hat (Optional but Useful)

A wool or felt sauna hat or a cotton headband helps regulate head temperature and protects your hair and scalp under high heat. Especially useful in high-temperature traditional saunas.

This simple accessory can reduce dizziness or head discomfort by mitigating rapid heat exposure to the scalp.

5. Clean, Open‑Toe Sauna Slides (for Transit Only)

When moving between sauna, shower, or changing areas, especially in public gyms/spas, wear clean, slip-resistant sandals or rubber flip-flops to avoid slipping on wet floors.

Once inside the sauna cabin or on benches, go barefoot or use a towel to avoid shoes indoors to maintain hygiene and comfort

What Not to Wear Inside a Sauna

This is a big one because many people get it wrong. Wearing inappropriate clothes can ruin the experience or even pose health risks.

• Synthetic fabrics (nylon, polyester, spandex)
• Tight gym clothing (leggings, compression tops)
• Metal jewellery (rings, necklaces, Apple Watch straps)
• Smartwatches and electronics
• Makeup, lotion, perfume, body oils
• Street clothes, hoodies, jeans
• Padded or thick swimwear
• Plastic flip-flops inside the sauna
• Heavy socks or shoes

These either trap heat, melt, release chemicals, or overheat your skin.

What to Wear in a Sauna For Men

Here are comfortable, hygienic, sauna-safe choices for men:

• Cotton towel wrap
• Loose cotton shorts or lightweight board shorts
• Cotton tank or light T-shirt (if modesty is needed)
• Sauna-safe swimwear (no metal)
• Sauna hat/headband
• Slip-resistant slides (outside sauna only)
• Sauna kilt/wrap (traditional option)

What to Wear in a Sauna For Women

Women’s sauna clothing follows the same principles: breathable, modest (if needed), and heat-safe.

• One- or two-piece sauna-safe swimsuit
• Loose cotton shorts + tank top
• Cotton or bamboo bralette (no underwire)
• Lightweight cotton towel wrap
• Natural-fiber robes (before/after sauna)
• Slip-resistant slides (outside sauna)
• Headband or hair tie to keep hair off the neck

What to Wear in a Sauna at the Gym or Public Spa

Public saunas come with shared etiquette. Stick to:

• Clean towel
• Lightweight swimwear
• Loose cotton clothing (if allowed)
• No shoes inside
• No perfumes, makeup, or lotions
• No metal accessories
• Always sit on a towel
• Respect privacy and modesty in co-ed areas

What to Wear in a Home Sauna

If you’re using a home sauna, even a compact portable sauna tent, you’ve got the freedom to keep things simple, comfy, and effective. The following attire works best:

1. Cotton towel/wrap: Sit on it or wrap it around you; breathable and sweat-friendly.
   
2. Loose cotton clothes: Shorts and a light T‑shirt or tank for coverage and ventilation.
   
3. Go minimal/nude: Maximize skin exposure and heat benefits in private settings.

Accessories You Can Safely Bring (And What to Avoid)

• Towel (for sitting/wrapping)
• Water in a heat-safe container
• Wooden backrest or sauna cushion
• Sauna hat/headband
• A small cotton cloth to wipe sweat

Avoid The Following Items

Phones, earphones, smartwatches, and other electronics extreme heat and humidity can damage devices or cause malfunctions. Plastic bottles can warp or release harmful chemicals under sauna heat.

FAQs

Do I need to take my clothes off in a sauna?

Only in private saunas, in UK gyms and spas, you must wear a towel or swimwear.

Should women wear a bra in the sauna?

Avoid underwire or padded bras. Choose cotton, breathable, wire-free options—or a sauna-safe swimsuit.

Can I wear socks in the sauna?

No. Socks trap heat and prevent the feet from cooling properly.

Can I wear deodorant in the sauna?

Avoid it. Heat intensifies fragrance, clogs pores, and may melt certain ingredients.

What do you wear after a sauna?

A dry towel, cotton robe, or loose clothing. Avoid tight outfits until your body cools.

Final Thoughts

The use of saunas is among the top ways to unwind, detox, and aid in the body's health. This is especially true if you use the appropriate clothing that will keep your body cool, hygienic, and safe. The only requirement is to follow the same rule whether you are in a UK spa sauna, at the gym sauna, home sauna, or a PortaSauna portable infrared setup.

Use natural fibers, stay away from synthetics and metals, have light clothing, and always bring a clean towel.

This will give you the most benefits, the most comfort, and a sauna experience that is truly restorative.