Person in a wool sauna hat and towel sitting on the upper bench of a wooden sauna

What to Wear in a Sauna: Home, Gym and Public Saunas

The short answer: as little as the setting allows. In a home sauna that can mean nothing at all. In a gym or public sauna it usually means a swimsuit or a towel wrap, plus a second towel to sit on. Either way, leave metal jewelry, workout gear and your phone outside, and consider a sauna hat for your head.

Below is what to wear in each kind of sauna, which fabrics work, what to leave in the locker, and what to put on afterward. If you are new to saunas, read how to use a sauna too.

What to wear in a sauna: quick guide

Setting What people usually wear Bring
Your own home sauna Nothing, or a towel wrap. It is your call. A towel to sit on, a sauna hat, a robe for after
Gym or health club sauna Swimsuit or towel wrap, per the posted rules Two towels, sandals for the locker room
Mixed public sauna Swimsuit or towel wrap A towel or seat cover to sit on
Same-sex sauna at a Finnish public pool Nothing. Swimsuits are not allowed A towel or seat cover
Infrared sauna Same as above for the setting A towel for the bench and backrest

What Finns wear in the sauna

In Finland the traditional norm is to go without clothes. The finland.fi guide to the sauna starts with "You first take all your clothes off," and admits this can feel awkward at first. Finnmark Sauna says the same: in Finland, the traditional norm is to forgo clothing entirely.

Public saunas have their own rules, and they vary. MyHelsinki explains that in mixed saunas you can keep swimwear on or wrap a towel around yourself, while in the same-sex saunas at public swimming pools swimsuits are not allowed. Levi, a resort in Finnish Lapland, gives simple advice that works anywhere: a sauna will often give you instructions on how to act or dress, so read them.

What to wear in a gym sauna

Gym saunas are shared and usually mixed or semi-public, so expect to cover up. Check the sign on the door first. Most people wear a swimsuit or wrap a towel around themselves, which matches what Finnmark Sauna says UK public saunas and spas typically ask for.

What not to wear: the clothes you just trained in. Finnmark Sauna calls gym clothes and shoes unhygienic in a sauna and says they make you overheat. Saunafin also advises against dirty gym clothes and outdoor shoes in public saunas. Shower, change into a swimsuit or towel, and bring a second towel to sit on.

What to wear in an infrared sauna

The same rules apply. An infrared sauna runs at a lower air temperature than a traditional Finnish sauna (see our infrared vs traditional sauna guide), so a hat matters less. Many people wear a swimsuit or nothing at home and sit on a towel, since you lean against the backrest for most of the session. A lighter mesh hat is a better match than thick wool if you want one.

Which fabrics work in sauna heat

  • Cotton and linen. Finnmark Sauna recommends natural fibers like cotton or linen if you wear anything at all. Saunafin also recommends loose cotton and cotton towels.
  • Loose natural-fiber swimwear. Saunafin suggests a swimsuit that is loose-fitting and made from natural fibers.
  • Avoid synthetics. Finnmark Sauna says nylon, polyester and spandex trap heat against the skin. Saunafin warns that workout and spandex materials, and PVC, may melt in high heat.

The last point matters for plastic and neoprene sweat suits. Those are training gear. Do not wear them on a hot sauna bench.

What to leave outside the sauna

  • Jewelry and watches. Finnmark Sauna notes that metal heats up rapidly at sauna temperatures and can burn, and the same goes for zips and metal fasteners. Saunafin adds that analog watches can burn skin and digital watches can overheat.
  • Your phone. Finnmark Sauna says heat can damage it, and MyHelsinki puts it bluntly: food and mobile phones do not belong in the sauna.
  • Gym clothes and outdoor shoes. See above.

Should you wear a sauna hat?

Many regular bathers do. Finnmark Sauna recommends a sauna hat to protect your head and hair from the intense heat, and says it is traditionally made of felt or wool. Heat rises, so your head sits in the hottest air on the top bench.

Our sauna hats include:

  • A 100% Australian wool felt hat, about 28 in (71 cm) around and 3 mm thick, that covers the ears. $49.99.
  • A Japanese-style polyester mesh hat that folds small for a gym bag and can be pulled down over your whole head. $39.99.
  • Colorful wool felt caps from $12.99.

Pick wool for a hot traditional sauna with plenty of löyly. Pick mesh for a gym or infrared sauna.

Towels and robes

Always sit on a towel. The finland.fi guide says to place a small towel on the bench to sit on, both for hygiene and because the bench may feel rather hot. MyHelsinki suggests a reusable linen seat cover where disposable ones are offered. Finnmark Sauna adds that a towel protects the benches and absorbs sweat.

Our 100% cotton bath towel comes in four sizes, from 70 × 140 cm (about 28 × 55 in) to 100 × 200 cm (about 39 × 79 in), for $23.46 to $43.20. The large size works as both a wrap and a seat.

After the sauna, a robe keeps you comfortable while you cool down. The finland.fi guide suggests waiting to dress until your body temperature has returned to normal, and a robe bridges that gap. Our sauna robes run $28.99 to $59.99:

  • Waffle robes in a 60/40 cotton-poly weave are light and dry fast. Good between rounds or in summer.
  • Plush microfiber robes are warmer. Good for an outdoor sauna in winter or after a cold plunge.

See hats, robes and towels together in sauna robes and towels.

A simple packing list

  • Swimsuit, if the venue requires one
  • Two towels: one to wrap, one to sit on
  • Sauna hat
  • Robe or warm layer for cooling off
  • Water bottle, kept outside the hot room
  • Sandals for the locker room floor

FAQ

Do you wear clothes in a sauna?

It depends on where you are. In Finland the tradition is to go without clothes. Gyms and mixed public saunas usually expect a swimsuit or towel wrap. In your own sauna, wear whatever is comfortable.

Can you wear a swimsuit in a sauna?

Yes, in most gym and mixed public saunas. Saunafin suggests a loose swimsuit made from natural fibers. Some Finnish public pool saunas for one sex do not allow swimsuits, per MyHelsinki, so check the rules.

What should I wear in a sauna at the gym?

A swimsuit or a towel wrap, plus a towel to sit on. Shower first, and leave your workout clothes, shoes and phone in the locker.

Can I wear workout clothes in a sauna?

It is best not to. Finnmark Sauna calls gym clothes unhygienic in a sauna, and synthetic fabrics trap heat.

Should I wear a hat in a sauna?

A wool or felt sauna hat helps protect your head and hair from the hottest air near the ceiling. It is optional, but many regular bathers use one.

Sources

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