Stepping into a sauna for the first time can feel like arriving at a party without knowing the dress code. Too much clothing and you'll overheat. The wrong fabric and you'll end up sticky, uncomfortable, or worse. Go in completely unprepared and you might spend the entire session distracted instead of relaxed.
The good news is that sauna attire is simple once you understand the basics. What you wear (or don't wear) comes down to three things: the type of sauna you're using, whether you're in a public or private setting, and what keeps you comfortable enough to actually enjoy the experience. This guide covers all of it — from fabric choices and what to avoid, to how attire differs between traditional and infrared saunas, what to wear before and after your session, and the accessories that genuinely make a difference.
Why What You Wear in a Sauna Actually Matters
Sauna attire isn't just about etiquette or modesty — it directly affects how your body handles the heat. Understanding why your clothing choice matters helps you make smarter decisions every session.
Saunas operate at temperatures between 110°F and 200°F depending on the type. At those temperatures, your body relies on sweating and evaporation as its primary cooling mechanism — a process called thermoregulation. Clothing that's too heavy, too tight, or made from the wrong material can interfere with that process by trapping heat against your skin and preventing sweat from evaporating. The result can range from mild discomfort to more serious issues like heat exhaustion, dizziness, or skin irritation.
Restrictive clothing also puts extra strain on your cardiovascular system. When your body can't efficiently release heat through the skin, your heart has to work harder to pump blood to the surface for cooling. For most healthy adults this isn't dangerous in short sessions, but choosing breathable, loose-fitting attire makes the entire experience more comfortable and allows you to stay in longer and reap more of the health benefits that regular sauna use provides.
Beyond physiology, there's a hygiene component. Fabrics that trap moisture against your skin create a warm, damp environment where bacteria thrive. That's a recipe for skin rashes, breakouts, and unpleasant odors — especially in shared spaces where you owe it to fellow bathers to keep the environment clean.
The Best Fabrics for Sauna Use
Not all fabrics behave the same way in extreme heat. Choosing the right material is arguably more important than choosing the right garment.
Cotton is the most popular and widely recommended fabric for sauna use. It's breathable, absorbent, soft against the skin, and allows air to circulate freely. A loose cotton t-shirt, cotton shorts, or a cotton towel wrap will serve you well in virtually any sauna setting. The one downside is that cotton can feel heavy when fully saturated with sweat, so lighter-weight cotton is preferable over thick, heavy varieties.
Linen is another excellent natural fiber for sauna bathing. It's lighter and more breathable than cotton, dries faster, and has a naturally loose weave that promotes airflow. Linen wraps and loose linen shorts are a favorite among experienced sauna-goers in Scandinavian countries where the sauna tradition runs deepest.
Bamboo fabric is naturally antibacterial, moisture-wicking, and incredibly soft. It's becoming increasingly popular for sauna-specific garments because it regulates temperature well and resists odor buildup even after heavy sweating.
Wool — specifically merino wool — might sound counterintuitive, but it's actually a traditional sauna material, particularly for sauna hats. Wool is naturally thermoregulating, meaning it helps insulate your head from the most intense heat at the top of the sauna while still allowing moisture to escape. You wouldn't want to wear a full wool outfit, but a wool sauna hat is one of the most functional accessories you can bring.
Fabrics and Items to Avoid
Knowing what not to wear is just as important as knowing what to put on. The wrong materials can make your session uncomfortable or even unsafe.
Synthetic fabrics like polyester, nylon, and spandex are the biggest offenders. These materials don't breathe well, trap heat and moisture against your skin, and can become extremely clingy and uncomfortable as you sweat. In high-heat environments, some synthetics can also off-gas — releasing trace chemicals as the fibers heat up. While the health risk from occasional exposure is low, it's an easy problem to avoid entirely by sticking with natural fabrics.
PVC and vinyl materials — sometimes found in cheap swimwear or rain gear — should never enter a sauna. PVC can soften or even begin to melt at high temperatures, potentially burning your skin and releasing toxic fumes into the enclosed space.
Tight or restrictive clothing of any kind works against the purpose of a sauna session. Compression shorts, sports bras with underwire, skinny jeans, leggings — anything that constricts blood flow or prevents your skin from breathing freely should stay in the locker room.
Jewelry and metal accessories are a common oversight for first-timers. Metal heats up quickly in a sauna, and rings, necklaces, earrings, watches, and even swimsuit clasps or zippers can become hot enough to cause discomfort or minor burns. Remove all jewelry before entering and choose swimwear or clothing without metal hardware.
Shoes and socks don't belong in a sauna. They trap heat around your feet and can introduce outside dirt and bacteria into the space. Most public saunas prohibit footwear entirely. In a home sauna, going barefoot is standard — the cedar or softwood floors are comfortable underfoot and naturally antibacterial.
Lotions, oils, and heavy skincare products aren't clothing, but they're worth mentioning here. Applying products before a sauna session clogs your pores and prevents your skin from sweating effectively. Save the moisturizer for after your session when your pores are open and your skin is most receptive.
What to Wear in a Traditional Sauna
Traditional saunas — sometimes called Finnish saunas or dry saunas — heat the air inside an enclosed wooden room to between 150°F and 200°F using an electric or wood-burning heater loaded with sauna rocks. Humidity is relatively low unless you pour water over the stones to create steam (known as löyly in Finnish). These are the hottest type of sauna, and your attire should reflect that.
In a private or home setting, many people prefer to use a traditional sauna with no clothing at all. This is the way saunas have been used in Finland for centuries, and it offers the most efficient thermoregulation — your skin can sweat and cool without any barrier. If you go this route, always sit on a towel rather than directly on the bench for hygiene.
When clothing is needed — in a shared, public, or co-ed setting — keep it minimal. A cotton towel wrapped around the body is the most common choice worldwide. Alternatively, loose cotton or linen shorts for men and a cotton wrap, swimsuit, or loose shorts and a tank top for women all work well. The key is minimal fabric coverage made from natural, breathable fibers.
What to Wear in an Infrared Sauna
Infrared saunas work differently from traditional saunas. Instead of heating the air, they use infrared light panels to warm your body directly. The air temperature is significantly lower — typically 100°F to 150°F — but the radiant heat penetrates deeper into your tissues.
This difference in how the heat is delivered has a practical implication for clothing: anything you wear partially blocks the infrared light from reaching your skin. The more skin you expose, the more effectively the infrared energy can be absorbed. For this reason, wearing minimal clothing or nothing at all is even more beneficial in an infrared sauna than in a traditional one.
If you prefer to wear something, the same rules apply — loose, lightweight, natural-fiber clothing. Cotton shorts and a cotton tank top are fine. Just know that the areas covered by fabric will receive less direct infrared exposure. Many infrared sauna users at home opt for just a towel wrap or swimwear to strike a balance between comfort and therapeutic effectiveness.
One important note: sauna suits (the heavy, non-breathable outfits marketed for weight loss) are not recommended in any sauna, but they're especially counterproductive in an infrared sauna. They block infrared light from reaching your skin while trapping excessive heat, which defeats the purpose of infrared therapy entirely and increases your risk of overheating.
What to Wear in a Steam Room
Steam rooms operate at lower temperatures (typically 110°F to 120°F) but with extremely high humidity — often approaching 100%. The wet environment changes the equation. Your clothing will become thoroughly saturated almost immediately, so quick-drying and moisture-resistant materials fare best.
A swimsuit is the most practical choice for a steam room. Cotton, while excellent in a dry sauna, becomes heavy and waterlogged in a steam environment. A simple, minimalist swimsuit without thick padding or metal hardware is ideal. Alternatively, a light towel wrap works well, though you'll want to bring a second dry towel for when you exit.
What to Wear in a Home Sauna vs. a Public Sauna
The setting makes a big difference in your attire choices, and one of the greatest advantages of owning a home sauna is the total freedom to wear whatever makes you most comfortable.
In your home sauna, you set the rules. Most home sauna owners quickly settle into using their sauna with minimal clothing or none at all, which provides the best thermoregulation and allows the heat (especially infrared heat) to work most effectively. You don't need to worry about dress codes, what other people think, or whether your swimsuit is "sauna appropriate." A towel on the bench for hygiene and you're ready to go.
In a public sauna, gym sauna, or spa, the rules vary by facility and by culture. In the United States and Canada, most public saunas require swimwear or a towel wrap at minimum. Many gym saunas expect you to wear a swimsuit or athletic shorts and a tank top. Always check the specific rules of the facility before your first visit — when in doubt, bring a swimsuit and a clean towel.
In European saunas, cultural norms differ significantly. In Finland, Germany, Austria, and much of Scandinavia, nudity is the norm in sauna settings, even in public facilities (often separated by gender). In fact, wearing a swimsuit in a Finnish public sauna can be considered a faux pas, as the chemicals and dyes in swimwear are seen as unhygienic in the shared environment. If you're traveling, a quick search of local customs before your visit will save any awkwardness.
What to Wear for Sauna and Cold Plunge Contrast Therapy
If you're alternating between a sauna and a cold plunge — one of the most popular and effective wellness protocols — your attire needs to work for both environments.
A swimsuit is the most practical choice for contrast therapy since you'll be transitioning between heat and cold water repeatedly. Choose a simple swimsuit without heavy padding, thick lining, or metal hardware. The padding retains heat (uncomfortable when you plunge into cold water) and metal clasps can burn in the sauna or feel shockingly cold in the plunge.
For home contrast therapy setups, many people simply wear swim trunks or a basic swimsuit bottom and use a towel between rounds. The less you have to fiddle with between transitions, the better — the therapeutic benefit of contrast therapy comes partly from moving quickly between the two temperature extremes.
Sauna Attire for Men
Men's sauna attire is straightforward. The best options include swim trunks (without metal fasteners), loose cotton or linen shorts, a cotton towel wrap around the waist, or cotton boxer shorts. If you want upper body coverage, a loose cotton t-shirt or tank top works fine — just know that less coverage means more effective heat exposure.
Avoid wearing your regular gym shorts and shirt into the sauna directly after a workout. Sweaty workout clothes harbor bacteria and typically contain synthetic performance fabrics that don't breathe well in sauna temperatures. Change into clean, sauna-appropriate clothing or a fresh towel before entering.
Sauna Attire for Women
Women have a similar range of options. A swimsuit (one-piece or bikini) made from natural or breathable fabric, a cotton or linen wrap, loose cotton shorts with a tank top, or a towel wrap are all appropriate. In a women-only sauna or at home, many women prefer a simple towel wrap or going without clothing for maximum comfort and heat exposure.
Avoid swimsuits with underwire, heavy padding, or thick lining — the metal heats up quickly and the padding traps heat uncomfortably against the body. A simple, unlined swimsuit or sports-style bikini is a much better choice. If you prefer more coverage, a lightweight cotton sarong or kimono-style robe made from bamboo or cotton works well and can be easily adjusted during your session.
Sauna Accessories That Enhance Your Experience
Beyond basic attire, a few key accessories can significantly improve your comfort and the quality of your sauna sessions.
Towels — bring at least two. One to sit on (essential for hygiene and comfort, as wooden benches get hot) and one for drying off. In a public setting, a third towel for wrapping around your body is useful. High-quality, absorbent cotton towels work best. Browse sauna accessories to find everything you need to outfit your sessions properly.
A sauna hat is one of the most underrated sauna accessories. Made from wool or felt, a sauna hat insulates your head from the most intense heat (which rises to the top of the sauna), prevents dizziness, and allows you to stay in the sauna longer and more comfortably. They're a staple in Russian and Baltic sauna culture for good reason.
A bench mat or seat cover provides a dedicated, washable surface to sit on. They're typically made from cotton, linen, or terry cloth and are more purpose-built than a regular towel — staying in place on the bench and providing cushioning on the hard wood surface.
A hair wrap or towel turban protects your hair from the drying effects of sauna heat, which is especially valuable in traditional dry saunas where the low humidity can strip moisture from your hair. If you have color-treated, dry, or damaged hair, wrapping it before entering the sauna helps preserve moisture and prevent further damage.
A water bottle is technically not an "accessory" you wear, but it's the single most important thing to bring into any sauna session. Hydrate before, during, and after. The amount you sweat in a 15–20 minute sauna session can be significant, and replacing those fluids is critical for safety and comfort.
What to Wear After Your Sauna Session
What you put on after the sauna matters too. Your body is still cooling down, your pores are open, and your skin is more sensitive than usual.
After your session, dry off with a clean towel and let your body cool down for a few minutes before getting dressed. If you're doing a cold shower or cold plunge after the sauna, do that first, then dry off and rest. Rushing to put on tight or heavy clothing immediately after a sauna session can trap residual heat and sweat against your skin, leading to discomfort or irritation.
Loose-fitting, breathable clothing is ideal for post-sauna dressing. Think soft cotton joggers, a loose t-shirt, or a lightweight robe. Your body continues to release heat for 15–30 minutes after leaving the sauna, so give it room to breathe. Avoid synthetic or tight-fitting clothes during this cool-down window.
This is also the best time to apply moisturizer, body lotion, or any skincare products. Your pores are open and your skin is clean and receptive, so any products you apply will absorb more effectively than usual.
Frequently Asked Questions
Can you wear a regular swimsuit in the sauna?
Yes, a regular swimsuit is one of the most common and widely accepted choices for sauna use, especially in public settings. Choose a simple design without heavy padding, underwire, or metal hardware. Be aware that repeated sauna exposure can degrade swimsuit fabrics over time — the heat breaks down elastic fibers and can cause fading and stretching. Consider designating one swimsuit specifically for sauna use rather than wearing your favorite beach suit.
Should you wear anything in your home sauna?
That's entirely your preference. Many home sauna owners find that using the sauna without clothing provides the most comfortable experience and allows the heat to work most effectively. The only essential is placing a towel on the bench to sit on for hygiene and to protect the wood from sweat and body oils.
Is it OK to wear gym clothes in the sauna?
It's not ideal. Most gym clothes are made from synthetic performance fabrics that trap heat and don't breathe well in sauna temperatures. They're also typically damp with sweat from your workout, which creates a breeding ground for bacteria. If your gym has a sauna, bring a separate set of clean, lightweight clothing or a swimsuit to change into before your sauna session.
Do you need a sauna hat?
You don't need one, but experienced sauna enthusiasts swear by them. A wool or felt sauna hat keeps the intense heat at the top of the sauna from overheating your head, which is often the limiting factor in how long you can comfortably stay in. If you find yourself getting light-headed or having to leave the sauna before you'd like, a sauna hat can extend your sessions noticeably.
Can you wear contacts or glasses in a sauna?
Contact lenses can dry out in a sauna, especially in a traditional dry sauna where humidity is low. If you wear contacts, you may want to remove them before entering or use lubricating eye drops after your session. Glasses with metal frames will heat up and become uncomfortable. Plastic-framed glasses are a better option, though they can fog up significantly, especially in a steam room.
Can you bring your phone into the sauna?
Most smartphones can tolerate brief exposure to sauna temperatures, but repeated or prolonged sessions in high heat can damage batteries, screens, and internal components. If you want music or a podcast during your session, a Bluetooth speaker placed outside the sauna or in a cooler spot near the door is a safer bet. Infrared saunas, which operate at lower air temperatures, are generally easier on electronics than traditional saunas.
The Bottom Line
Dressing for the sauna doesn't require special equipment or a complicated wardrobe. The formula is simple: choose loose, lightweight, breathable clothing made from natural fabrics like cotton, linen, or bamboo. Remove all jewelry and metal accessories. Bring towels — at least one to sit on, one to dry off with. And if you have the luxury of a home sauna, wear whatever makes you most comfortable (or nothing at all).
The real goal is to remove barriers between you and the heat so your body can do what it's designed to do — sweat, release tension, and recover. Once you get your sauna routine dialed in, you'll stop thinking about what to wear entirely and start focusing on what matters: the deep relaxation, the health benefits, and the quiet ritual that keeps you coming back session after session.
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