A Complete Guide To What To Wear In A Sauna

Let’s be real: Stepping into a sauna can feel a little confusing at first. 

And the biggest question you’re likely asking yourself is what do you wear in a sauna?

In fact, a lot of sauna bathers wonder whether they wear a towel, a swimsuit, or nothing at all. After all, different saunas (and regions) have different etiquettes for sauna attire. 

For instance, the dressing etiquettes at your gym sauna could be completely different from a wellness retreat. 

Now, I know this is mind boggling. 

This is exactly why I’ve broken down everything you need to know about what to wear in a sauna. No stress, no weirdness, just real answers to help you feel confident and chill.
So, let’s get started.
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Why do you need clothing for sauna?

Before I begin with what should you wear in a sauna, let me first address the obvious, i.e, why do you need an attire for sauna. 

You see, more than just sweating out or relaxing, a sauna is also about respecting others and sometimes even embracing a little bit of culture. 

Now, in countries like Finland or Sweden, people often sauna completely nude, especially in single-gender saunas. 

But that’s simply not how people use a sauna in this part of the world. Call it cultural difference or a difference in what’s socially acceptable, but we do wear clothing for sauna.         

The reason? 

Well, it is likely because most saunas in the country are in gyms, spas, or wellness centers. And wearing something modest, like a towel or swimsuit, is common in these spaces. 

Pro tip: Whenever you’re in doubt, follow the rules of the place you’re in. And if you're unsure, just ask a staff member what’s expected and be respectful of others' comfort.
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What to wear in a sauna?

As I said, when it comes to sauna attire there’s no single “correct” outfit. Meaning it all depends on where you are, what kind of sauna you're using, and how comfortable you feel. 

So, your main focus should always be to stay cool, relaxed, and respectful of both your body and the shared space. 

Talking about saunas across the country, they’re mostly shared spaces and require you to follow a dress code. 

And to that end, here’s what to wear to a sauna:
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A. Towel

Wearing a towel in the sauna is one of the easiest, most traditional, and super comfortable options. And it’s especially popular in private or same-gender saunas. 

A clean, cotton towel is lightweight, breathable, and absorbs sweat. And not only does it keep the sauna benches from getting wet but also makes the environment more pleasant for everyone. 

You can simply wrap a towel around your waist or chest, tuck in the edge so it stays secure, and tada you’re all set to sauna. 

Also, you can bring another towel to sit on and it will add an extra layer of hygiene. 

Note: Make sure the towel you bring is long enough to cover you comfortably and thick enough to handle the heat.
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B. Swimsuit

Wearing a swimsuit might be the best option in co-ed or public sauna spaces, like those found in gyms, hotels, or wellness centers. 

Why? 
It offers coverage and comfort while still allowing your body to sweat and breathe. 
But there’s a catch with swimsuits that you should be aware of.

You see, not all swimsuits are made with breathable fabric. So, take my advice and stay away from anything too tight, padded, or made with underwires or metal parts, as these can get hot fast and become really uncomfortable. 

Instead, you should look for basic, non-restrictive suits made from breathable materials. For instance, a one-piece for women or a simple pair of swim trunks for men works great.
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C. Sauna-specific attire

A lot of sauna-goers going to a spa or wellness center, especially one that offers a premium or traditional experience, wonder what to wear in a sauna. That’s because a towel or swimsuit may not be appropriate for their etiquettes and they might require you to wear some sauna-specific garments.

For instance, many high-end retreats give you lightweight cotton wraps, robes, or even disposable sauna wear that’s designed to be both breathable and heat-resistant. 

And even though these aren’t necessary for most basic sauna visits, they are a great option if you're visiting a boutique or trying to match local customs. 

Still unsure what to wear to a sauna like these? 

Do check out their website, call ahead, or ask at the front desk when you arrive. This will take the guesswork out of things and help you feel more prepared and relaxed.
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What not to wear to a sauna?

You’ll agree when I say that knowing what not to wear in a sauna is just as important as picking the right attire. After all, the wrong clothing can make your experience uncomfortable, unsanitary, and even dangerous. 

You see, saunas are designed to help your body sweat freely and relax. So you should avoid anything that blocks that process or adds unnecessary heat. 

Overall, here are four common things you should always leave out of the sauna:
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A. Regular clothes

Wearing your regular clothes into a sauna is a big no-no. That’s because things like jeans, T-shirts, leggings, or everyday workout gear aren’t designed for the high heat and humidity inside a sauna. 

So, these fabrics will easily trap sweat and heat against your skin and make you feel stuffy and uncomfortable really quickly. 

Not only that, but they can also carry dirt, oils, and bacteria from your day, which is the opposite of what a clean and relaxing sauna should be. 

​Pro tip: If you’re combining sauna and yoga or sauna and workout, take a quick shower and change into a towel or light sauna-appropriate clothing before heading to the sauna.
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B. Heavy or tight clothing

Tight clothes like compression shirts, leggings, or even sports bras might look great, but they’re not your friend in the sauna. 

Why?
When you wear snug or thick clothes, they don’t allow your skin to breathe properly. Meaning your body won’t cool down as efficiently and it will be at a higher risk of overheating. 

Also, heavier fabrics trap moisture and get soaked with sweat quickly, making you feel sticky, weighed down, and just plain uncomfortable. This also goes for sauna suits for weight loss that leave people feeling miserable. ​
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C. Jewelry

It might feel strange to take off your everyday jewelry, especially if you wear it all the time. But in a sauna, it’s really important since metal heats up quickly in high temperatures. 

So, be it rings, necklaces, earrings, or watches, if you leave them on, they can become uncomfortably hot or even burn your skin. 

And it’s not just about safety since wearing jewelry in the sauna can also affect its condition.

You see, sweat and heat can tarnish or damage anything gold or silver-plated. In fact, even non-metal jewelry can get sticky or warped. 

Meaning it’s best to play it safe and store your jewelry in your locker or leave it at home.
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D. Shoes

I am often asked whether or not do you wear shoes in a sauna. And my answer is always this: Saunas are almost always shoe-free zones, and there are good reasons for that. 

First off, shoes carry dirt, germs, and bacteria from outside. And bringing them into a hot space like the sauna can make things unsanitary. 

Second, the soles can leave marks or even damage the wooden benches or floors, more so when your sauna is damp. 

This even goes for the flip-flops which are okay in the locker room or spa hallways but should be left right outside the sauna door. 

If you're worried about hygiene, you can wear clean sauna-safe sandals (if allowed). But that said, most people go in barefoot or in socks and it’s totally safe.
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What to wear in a sauna around the world?

Sauna traditions vary around the world. And knowing the local etiquette can not only help you blend in but also avoid awkward moments. 

While saunas here tend to be more modest and swimsuit-friendly, other countries have their own unique customs that are worth knowing if you’re traveling.

Let’s have a quick look, starting at home:
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North America (USA & Canada)

In America and Canada, saunas are typically more modest and most people wear swimsuits or towels.
Some European-style spas might offer nude areas, but that’s the exception rather than the rule. So, when you’re in doubt, a swimsuit or towel is a safe bet.
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Europe (Germany, Austria, Scandinavia)

In many European countries, especially in Germany, Austria, and parts of Scandinavia, nudity in saunas is the norm, even in mixed-gender spaces. 
This is not seen as awkward or inappropriate; it’s simply part of the wellness culture. And most people use a towel only to sit on. 
In fact, swimsuits are often not allowed because they’re considered unhygienic and can trap sweat.
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Asia (Japan & Korea)

In Japan, saunas are often part of onsen (hot spring) or sento (public bath) culture. Similarly, Korea has a similar bathhouse culture, known as jjimjilbang.
Here, total nudity is standard, but spaces are usually gender-separated. 
Also, you’re expected to wash yourself thoroughly before entering. And swimsuits are almost never allowed. 

One cultural note: tattoos can be problematic, as they're sometimes associated with gangs. So, people with tattoos might be asked to cover them or even be refused entry. ​
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General rule: Respect the space

Wherever you go, whether it’s Iceland, Turkey, Hungary, or Finland, sauna customs can differ.
My advice?
Take a minute to read signs, ask staff, or do a little research beforehand. That small step shows respect for the local culture and makes your experience more enjoyable.

Frequently asked questions about what to wear to a sauna

Do you wear clothes in a sauna?

Short answer: Yes.

​Most people wear a swimsuit or wrap themselves in a towel when using a sauna, more so if it's a public or co-ed setting. A one-piece swimsuit, a bikini, or breathable workout wear is common.

What to wear in infrared sauna?

In an infrared sauna, less is more. 

Most people wear minimal clothing to allow the infrared light to penetrate the skin effectively. A towel wrapped around the body, a lightweight swimsuit, or loose-fitting cotton underwear are common choices. 

​You should, however, avoid synthetic fabrics, as they can trap heat and irritate the skin.
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What to wear in a steam room?

In a steam room, it’s best to wear as little as possible to allow your skin to breathe and sweat freely. 
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Wrap a towel around your body. Also, if you're in a public or co-ed facility, a swimsuit, preferably a simple and breathable one, is also appropriate.

What to wear to a sauna in a gym?

At a gym sauna, it's best to wear a swimsuit or wrap yourself in a towel, as these settings are usually public and co-ed. 

A one-piece or modest two-piece suit works well, or you can wear lightweight breathable workout clothes if allowed. But you should avoid heavy fabrics, shoes, or anything tight that traps sweat.
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Can you wear gym clothes in the sauna?

It’s not recommended. 
Gym clothes are usually made of synthetic materials like polyester or spandex, which don’t breathe well. 

They trap heat and moisture close to your body, which can make you feel sticky, overheated, and super uncomfortable. Also, they can bring in dirt or bacteria from your workout.
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Is it okay to go nude in a public sauna?

It depends on where you are. 
Most public saunas in the country (especially co-ed ones) expect you to wear something. A towel or swimsuit is usually the norm. 

​That said, some spas and wellness centers offer gender-specific sauna hours or areas where nudity is allowed or even encouraged.
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What should a woman wear in a sauna?

Women typically wear a swimsuit or wrap themselves in a towel when using a sauna, especially in public or co-ed spaces like gyms, spas, or hotels. A one-piece swimsuit or a sports bikini offers comfort while maintaining modesty. 

Some women also choose to go nude in gender-segregated or private saunas, but it's less common. So, always check the specific facility’s rules and follow posted guidelines.
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To sum up

As you can see, there’s no predefined etiquettes when it comes to what to wear in a sauna. 

Meaning what you wear to the sauna or whether you wear anything at all will depend on where you are at and what’s socially/culturally accepted there. 

I hope by now you’d have got enough clarity about what do you wear in a sauna anywhere in the county. Also, you know the basic dressing etiquettes in saunas across the world. 
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