Sauna Etiquette Guide for Confident Sessions

Saunas are having a moment. Wellness clubs, boutique studios, and neighborhood bathhouses are seeing more first-time visitors than ever, and with that surge comes the same question: what exactly is proper sauna etiquette? A little preparation goes a long way. This guide walks through the full experience—from booking a session to the cooldown lounge—so you can relax, respect the space, and make the most of every visit.

Throughout the article, we link to AllSaunas search filters so you can discover facilities that match your style, whether you crave a quiet meditation space or a social sauna with contrast-therapy amenities.

Before You Arrive: Booking, Packing, and Mindset

Most modern saunas allow walk-ins, but membership clubs or busy urban bathhouses still recommend reservations. Check the facility website or confirmation email for time limits, cancellation policies, and whether you must arrive early to sign waivers. A quick glance at recent reviews will also reveal helpful details—like if towels are provided or if there’s a communal lounge versus private cabins.

Pack the essentials (and check whether the facility provides them—many listings on AllSaunas note towel service, sandals, or rental kits):

• Two towels (one to sit on, one for drying off)
• Refillable water bottle (most venues have bottle-fill stations)
• Slip-resistant sandals
• Light layers for post-sauna re-entry into cooler air

Leave jewelry, heavy cosmetics, and strong fragrances at home. Moisturizers, makeup, and sunscreen can sweat off and clog drainage systems. Harvard Health Publishing notes that elevated heat raises circulation and perspiration, so removing products keeps pores clear and reduces risk of skin irritation.

Hydrate generously the day of your session. According to the American Council on Exercise, gentle dehydration can occur after just 15 minutes in high heat, so topping up fluids beforehand makes cooldowns more pleasant.

Shower & Cleanliness Etiquette

Every sauna expects guests to shower before entering the hot room. Give yourself a quick rinse—remove sweat, lotions, and perfumes—so the benches stay clean for everyone. If body scrub stations are available, tidy up after yourself for the next guest.

Personal grooming should stop at the locker room. Shaving or clipping nails in shared showers is considered a major faux pas and, in some jurisdictions, violates health regulations.

In-Sauna Behavior

Once inside, place your towel on the bench before sitting to protect the wood and keep sweat contained. Many frequent visitors carry a secondary “foot towel” so soles don’t rest directly on the bench.

• Mind the volume. Some neighborhood spas lean into a social, communal vibe, while others—especially Scandinavian-inspired bathhouses—maintain a “whisper only” policy. Check the posted rules or ask staff where conversation is appropriate.
• Share timers and space. If an analog sand timer is in use, flip it for yourself only when the previous session is finished. When the sauna is crowded, take cues from others and sit upright instead of sprawling to maximize seating.
• Aufguss/loyly (steam) etiquette. Pour water on the stones only when the facility allows it. Traditional Finnish venues schedule staff-led aufguss rounds; some studios allow guests to self-pour during designated times. Always ask before adding essential oils—many operators restrict scents to protect the heating elements.

If you start to feel lightheaded, exit slowly and cool down before returning. The Mayo Clinic advises new sauna users to limit sessions to 10–15 minutes until they understand their tolerance.

Cold Plunge & Cooldown Manners

Cooling off returns your core temperature to baseline and is half the experience. Whether the facility offers outdoor air decks, cold plunge pools, or contrast showers, keep these tips in mind:

1. Always rinse before entering a cold plunge. A quick rinse removes sweat and keeps the water clear.
2. No cannonballs. Ease in quietly, especially when others are present. Many venues post three-minute guidelines to keep the queue moving.
3. Respect the rotation. If you plan contrast therapy (heat–cold–heat cycles), step away after each plunge so others can use the space.

Looking for a facility with cold or ambient plunge pools? Filter by the cold-plunge amenity on AllSaunas to see nearby options and read user notes about water temperature or crowd management.

Relaxation Lounges, Hydration, and Refueling

Post-sauna relaxation is where socializing usually happens. Most lounges have quiet corners for readers and communal tables for groups. Follow the local norms—if everyone is speaking softly, match their tone.

• Hydration first. Drink water or electrolyte beverages before considering alcohol or caffeine. The National Athletic Trainers’ Association cautions that alcohol can compound dehydration and affect blood pressure after heat exposure.
• Check beverage policies. Many bathhouses prohibit alcohol entirely; others limit it to specific bar areas during certain hours. Energy drinks are also frequently discouraged because of their stimulant load.
• No glassware in wet zones. Even if the facility sells wine or kombucha, beverages are typically served in stainless steel or reusable plastic to prevent injuries from broken glass.

Keep lounge chairs tidy by folding towels when you leave and wiping down any sweat or moisture.

Situational Etiquette: Families, Mixed Spaces, and Travel

Mixed-gender vs. single-gender areas. Some bathhouses alternate men’s and women’s hours, while others operate co-ed spaces where swimsuits are required. Always verify the dress code—many family-friendly venues mandate suits, whereas more traditional spas prefer nudity with provided wraps.

Bringing friends or colleagues. Set the tone by sharing key etiquette before you arrive. Having a “no phones in the sauna” agreement or reminder about quiet expectations keeps everyone relaxed.

Traveling internationally. In Finland, for example, silence inside the hot room is the norm, and showering before entering is non-negotiable. In Japan’s sento and onsen culture, tattoos may need covering. Visit Finland and the International Sauna Association both maintain up-to-date etiquette guides, making them useful references before international trips.

To experience different atmospheres at home, browse AllSaunas for venues that emphasize social aufguss ceremonies, meditation-focused sessions, or outdoor saunas with nature views.

Frequently Asked Questions

How long should my first session be? Start with 8–10 minutes, exit if you feel dizzy, and build up gradually. Most studies showing cardiovascular benefits, including a long-term Finnish cohort published in JAMA Internal Medicine, looked at 15–20 minute sessions for acclimated users.

How many towels do I need? Two is the baseline—one for sitting, one for drying. Some visitors bring a third small towel to dab sweat between rounds.

Are tattoos allowed? In most facilities, yes. If you visit an onsen-style spa, check policies in advance; some still require covering visible ink.

Can I use my phone? Phones are rarely allowed inside the hot room (heat damages electronics). Many lounges maintain no-photo policies to protect privacy.

What’s the etiquette around tipping? If a staff member leads aufguss sessions or provides a guided introduction, tipping is appreciated but not mandatory. Follow the venue’s posted guidelines.

Your Sauna Etiquette Checklist

Before you go

• Reserve if required and review confirmation details
• Hydrate and eat a light meal 1–2 hours before
• Pack towels, water bottle, sandals, and ID/membership card

At the facility

• Shower thoroughly, remove cosmetics, and store personal items neatly
• Observe posted rules about conversation, attire, and self-led steam rounds
• Sit on a towel, limit sessions to 10–15 minutes if you’re new, and exit calmly when lightheaded

Cool down & recover

• Rinse before entering cold plunge pools; limit time if others are waiting
• Rehydrate with water or electrolytes before any alcoholic beverage
• Wrap up with a final rinse and dry off before re-entering locker areas

Next Steps

Ready to put your new etiquette to use? Explore etiquette-friendly venues near you on AllSaunas /search, or narrow down to cold plunge-ready clubs with /search?feature=cold_plunge. For deeper prep, read our guides on sauna benefits and step-by-step instructions for first-timers (publishing soon). With a few mindful habits, you’ll feel right at home—no matter which sauna community you join.

Continue Learning

• How to Use a Sauna — Step-by-step beginner's guide
• What to Wear in a Sauna — Complete attire guide
• Sauna Temperature Guide — Find your ideal heat level
• Sauna Benefits — Science-backed health effects