What to Wear in a Sauna
Updated January 2025 — Backyard Sauna Pro
What you wear in a sauna depends on where you are. Home sauna gives you complete freedom. Gym and public saunas have rules — explicit or unwritten. Here is the full breakdown.
Home Sauna: What to Wear
Traditional Finnish sauna culture is nude. The logic is practical: clothing traps sweat against your body, reduces the cleansing effect of the heat, and takes longer to dry. Many home sauna owners in North America go the same way for private sessions.
If you prefer clothing: a light cotton towel wrapped around the body or a pair of cotton shorts is ideal. The key is cotton or linen — natural fibers breathe, absorb sweat, and feel comfortable in heat. Synthetic athletic wear (polyester, nylon, spandex) is the worst choice — it traps heat, doesn't absorb, and can feel suffocating.
Gym Sauna: What to Wear
Most gym saunas in North America require you to be covered. The posted rules are usually near the door — read them before going in.
Common acceptable options:
- Towel: Wrapped around the waist or body. Universally accepted. Most gyms provide them.
- Swimsuit: Fine, but natural fiber suits are more comfortable than nylon competition cuts.
- Light cotton shorts and t-shirt: Works well, just be prepared for it to be saturated in sweat.
Regardless of what you wear, always bring a second towel to sit on. Sitting clothing or bare skin on the wooden bench without a towel is poor etiquette in any shared sauna. See our gym sauna etiquette guide for the full rules.
What Not to Wear
- Synthetic athletic wear — polyester, nylon, spandex trap heat and sweat badly
- Shoes — most saunas are barefoot zones; footwear traps heat and is unsanitary
- Metal jewelry — heats up against skin quickly and can cause burns
- Contacts — dehydrate in low-humidity sauna air; see our contacts in sauna guide
- Headphones / AirPods — will be damaged by heat; see our headphones in sauna guide
The Towel Rule
Always sit on a towel. This is the single most universal rule across every sauna culture. In Finland it is considered basic hygiene. In gym saunas it is often posted as a requirement. The reason is straightforward: bare skin on wooden benches leaves sweat soaked in, and over time that creates bacteria and odor that affects everyone who uses the sauna after you. One towel folded under you takes 10 seconds and is considered basic courtesy everywhere in the world.
FAQ
What should you wear in a sauna?
At home: whatever is comfortable — towel, cotton shorts, or nothing. At a gym: a towel or swimsuit, per the posted rules. Avoid synthetic fabrics.
Can you wear a swimsuit in a sauna?
Yes. A swimsuit is common in gym saunas. Cotton or natural fiber suits are more comfortable than nylon blends in the heat.
Should you bring a towel to a sauna?
Always. Even if you wear clothing, sit on a separate towel. It is standard etiquette and protects the bench wood.