You've probably asked yourself this more than once: what am I actually supposed to wear in a sauna? The anxiety around it keeps a lot of people from ever stepping inside.
When I moved from Lithuania to the US, I realized how different sauna culture is here. Back home, the answer was simple — nothing, on a linen towel, nobody thought twice. Here, it depends on where you're going, what type of sauna you're stepping into, and who else is in the room. Get those wrong and you'll sweat through fabric that traps heat, burn yourself on metal hardware, or walk into a room dressed completely wrong.
The good news: once you understand the basics, choosing sauna attire is fairly easy. By the end of this guide, you'll know what to wear for every sauna, every setting, and every country — plus the one rule that works 95% of the time when you're unsure.
The Short Answer
In many saunas, the best thing to wear is a clean cotton towel, a lightweight bathing suit, or nothing at all. Your clothing choices depend on three things: the type of sauna, the setting, and the cultural norms of the facility.
When in doubt, a swimsuit and a towel to sit on works everywhere. That's the universal safe choice. Now let me break it down by scenario.
What to Wear by Sauna Type
Traditional or Finnish Sauna
These run hot. 150°F to 195°F. At those temperatures, less clothing means better comfort. Your body needs to sweat freely and cool itself through evaporation. Heavy clothing or tight synthetic fabrics trap heat against your skin and interfere with that process.
Bare skin with a towel underneath. That's the traditional choice and the one I grew up with. If you prefer coverage, a light cotton towel wrap works fine. Nothing else needed.
Infrared Sauna
Lower temperatures. Usually 120°F to 150°F. You have more flexibility because the heat is gentler. Loose cotton shorts and a t-shirt are fine. So is a bathing suit. So is nothing. I still prefer minimal coverage because sweating is the point, and fabric gets in the way of a good sweat session.
Steam Room
High humidity changes the equation. Cotton towels get waterlogged and heavy fast. A swimsuit is your best option here. Skip loose cotton wraps entirely. They feel like a wet blanket within minutes. Flip-flops are non-negotiable. Floors are slippery and shared.
Gym or Hotel Sauna
Most gym saunas require swimwear. The dress code is usually posted on the door. Wear a bathing suit or moisture-wicking shorts. Always bring a towel to sit on. Not optional. Your body directly on the bench is a hygiene issue for everyone in the room.
What to Wear in a Sauna by Setting
Public Saunas and Spas
Many wellness centers provide robes and towels. Call ahead. One quick question to a staff member saves all the guessing. Some spas run textile-free sessions. Others require swimwear at all times. No single rule covers every shared sauna space.
Home Sauna
Wear whatever feels right. Or nothing. I use mine every day after training and I don't think about it. Towel on the bench, door closed, done. If you have guests over, set expectations upfront and provide clean towels. Removes all the awkwardness.
That simplicity is honestly one of the best reasons to own your own sauna. No dress code. No anxiety. Just routine. Our customers at The Sauna Place tell us the same thing constantly. Once the sauna is home, using it becomes as ordinary as making coffee.
Sauna Attire for Men and Women
For Men
Fitted swim trunks or compression-style shorts work best. Avoid board shorts with metal grommets or zippers. Metal heats up fast at sauna temperatures and burns skin on direct contact. A towel wrap is always an option.
Skip baggy basketball shorts. They hold too much heat and don't serve you at high temperatures.
For Women
A one-piece swimsuit or bikini without metal clasps is ideal. Skip underwire bras entirely. The metal heats up fast. A cotton towel wrap or sarong is a comfortable alternative. In gym saunas, a sports bra and shorts work if that's what you have. Avoid synthetic fabrics against your skin. Natural fiber is always better in the heat.
One small thing that makes a real difference: a non-metal hair tie. Keeps hair off your neck where heat concentrates most.
A Note on Comfort
There's no single right answer. Your comfort matters most. Never feel pressured beyond what feels okay to you. A towel wrap works in any setting worldwide. Start there if you're unsure.
Cultural Norms Around the World
What's normal varies dramatically by country. Dressing appropriately means knowing where you are.
Finland and Scandinavia: Nude is standard. Even in mixed-gender settings sometimes. Always sit on a towel. I grew up with this. Nobody made it complicated.
Germany and Austria: Nude is expected. Swimwear is often prohibited in sauna zones. They offer textile days for those who prefer coverage. A large towel is mandatory.
United States and Canada: Swimwear is the default. Nudity is uncommon except at dedicated nude spas or Korean spas. Gym saunas always require clothing.
Japan (Onsen): Nude bathing only. Swimwear not allowed. A small towel for modesty is carried but never placed in the water. Many facilities restrict visible tattoos.
South Korea (Jjimjilbang): The facility provides a uniform for common areas. Gender-separated bathing areas are nude. Everything is standardized. You don't bring anything.
Russia (Banya): Nude or towel. Felt sauna hats are traditional and functional, protecting your head from intense heat at the upper bench levels.
Best Fabrics for the Sauna
Not all natural fabrics perform the same. Here's what actually works from years of daily use.
Cotton. Breathable, absorbs sweat well, comfortable against skin. My go-to for towels and wraps. Makes a real difference during a long session.
Linen. Dries faster than cotton, naturally antibacterial, lightweight. This is what I grew up using in Lithuania. Still my preference for a sitting towel. Handles heat and moisture better than almost anything else.
Merino wool. Specifically for sauna hats. Temperature-regulating and moisture-wicking. Protects your head at the top bench where heat climbs fastest.
Synthetic fabrics are a hard no. Polyester, nylon, spandex, elastane blends. They trap heat, feel uncomfortable against skin at high temperatures, and off-gas chemicals you don't want to breathe in an enclosed hot space. Natural fiber only.
What NOT to Wear in a Sauna
This list comes from years of watching what people bring in that they shouldn't.
Jewelry and watches. Metal heats fast. Burns are real. Remove everything before you step in.
- Street clothes or dirty gym wear. Hygiene issue for you and everyone sharing the space.
- Heavy clothing. Jeans, sweatshirts, thick cotton sweats. They trap heat and risk overheating your body.
- Anything with metal hardware. Zippers, clasps, underwire, grommets.
- PVC or rubber materials. Can release fumes at high temperatures.
- Strong scents. Perfume, cologne, heavy lotions. Heat intensifies everything. Inconsiderate in a shared space.
- Shoes on the bench. Flip-flops stay on the floor. Never on the wood.
Essential Accessories to Bring
Two towels. One to sit on, one to dry off after. The sitting towel protects the bench for everyone. Non-negotiable. If you sauna regularly, a few sauna accessories make the experience far more comfortable.
Flip-flops. For walking to and from the sauna. Hygiene and hot floor protection both.
A sauna hat. Worth it if you sit on upper benches. Keeps your head cooler while your body heats. Merino wool is my recommendation.
A water bottle. Stay hydrated. Leave it outside the sauna door. You're losing fluid fast in every session.
A robe or cover-up. Cotton terry or waffle-weave for transitions between sauna, shower, and cool-down.
Between Sessions and After
Between rounds, a lightweight robe or towel wrap keeps you comfortable during cool-down. If you're doing contrast therapy with a cold plunge, wear secure swimwear without loose ties. Bikini knots tighten in cold water.
Post-sauna, loose linen or soft cotton. Your skin is sensitive after heat exposure and tight or rough fabrics feel uncomfortable. Let your body cool gradually.
Quick Etiquette Beyond Clothing
Shower before entering. Protects the clean environment for everyone.
Sit on your towel. Always. Body directly on the bench is never acceptable.
Keep quiet. Sauna is for relaxation, not conversation at volume.
Close the door fast. Heat escapes in seconds.
No phones. No essential oils unless everyone in the room agrees. No staring.
The Simple Rule
A clean towel and a swimsuit handle 95% of situations. That's what I tell every customer. As you get comfortable with regular sauna use, you'll figure out what works for your body and your routine.
If you're building a home sauna and want to skip the dress code question entirely, that's one of the best reasons to have your own. Call our team if you want help sizing one for your space. We do this every day.
Frequently Asked Questions
What should I wear in a sauna?
What you wear in the sauna depends on the type of sauna, the setting, and the cultural norms of where you are. A bathing suit and a clean towel work in 95% of situations. In private or home saunas, bare skin on a linen towel is the traditional choice.
Can I wear underwear in a sauna?
Don't wear underwear in a sauna unless it's clean cotton and worn fresh. Most underwear contains synthetic fabrics and elastic blends that trap heat against your skin and irritate during a long sauna session. Bare skin or a swimsuit is better.
What's the proper etiquette for a public sauna?
Proper sauna etiquette comes down to hygiene practices and respect for the shared space. Shower before entering, sit on a clean towel, keep noise low, and close the door fast. No phones, no strong scents, no essential oils unless everyone agrees.
Is sauna culture different in European countries?
Yes — sauna culture in European countries like Finland, Germany, and Austria is typically textile-free, while sauna bathing in the US almost always involves a bathing suit. If you're traveling, ask staff before your first session to avoid surprises.
What should I avoid wearing in an infrared sauna?
In an infrared sauna, avoid synthetic fabrics, makeup, and anything with metal hardware. Loose breathable clothing in cotton or linen works well, or minimal coverage if you prefer. Lower temperatures give you more flexibility on sauna clothing than a traditional sauna would.
What do I wear between sauna and cold plunge rounds?
Between rounds, a cotton robe or towel wrap keeps your body temperature steady during cool-down. If you're doing a cold plunge, wear secure swimwear without loose ties — bikini knots tighten in cold water and become hard to undo.
Do I need a sauna hat?
A sauna hat is worth bringing if you sit on the upper benches. It protects your head from the most intense heat while letting your body warm fully. Merino wool is the standard for a proper sauna experience, especially during longer sessions.
Can I wear cozy layers right after a sauna?
After your session, skip cozy layers like fleece or thick synthetics. Your skin is sensitive and your body temperature is still regulating. Loose linen or soft cotton lets your body cool gradually and feels far better against post-sauna skin.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. If you are pregnant, have cardiovascular conditions, heat sensitivity, or other health concerns, consult a qualified healthcare professional before using a sauna.
About the Author
Laura grew up in Lithuania, where sauna was an omnipresent part of life — practiced purely for joy, long before she knew of its health benefits. Today, Laura helps create some of the most beautiful custom saunas in the world while championing the principles of functional sauna design.
Outside of work, sauna remains a cornerstone of Laura's daily routine. An avid horse rider and gym goer, she relies on sauna for recovery — and as a mother of three, it's where she unwinds after the beautiful chaos of family life. For Laura, sauna is exactly what it has always been in Northern Europe: a restorative ritual that quietly makes life better.