Walking into a sauna for the first time raises an obvious question: what exactly should you wear? The answer depends on the type of facility, cultural context, and your comfort level—but the good news is that sauna attire is simpler than you think. This guide covers everything from traditional Finnish etiquette to modern gym saunas, so you can step in confidently no matter where you're sweating.
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Quick Answer: The Three Most Common Options
Most saunas follow one of these dress codes:
- Nude (traditional) - Most hygienic, preferred in authentic Finnish and European saunas. Always sit on a towel.
- Swimsuit - Common in US gym saunas, hotel spas, and co-ed facilities. Choose lightweight, quick-dry fabrics.
- Towel wrap - Middle ground between nude and swimsuit. Wrap around waist or chest, sit on a separate towel.
Golden Rule: Whether you're nude, in a swimsuit, or wrapped in a towel, always sit on a clean towel. This protects the wood, maintains hygiene, and is considered essential etiquette worldwide.
Not sure what your facility requires? Check their website, call ahead, or ask staff when you arrive. Most places post dress code rules clearly.
Traditional Finnish Sauna: Nude is the Norm
In Finland—the birthplace of sauna culture—nudity is standard practice and considered the most hygienic option. Here's why:
Why Nude?
- Hygiene: Street clothes, swimsuits, and underwear trap bacteria, sweat, and chemicals (detergent, chlorine) that contaminate the sauna environment.
- Heat distribution: Bare skin allows even heat exposure and unrestricted sweating.
- Cultural tradition: Finns view nudity in the sauna as natural and non-sexual—it's about wellness, not modesty.
Etiquette for Nude Saunas
- Shower first - Always rinse off before entering
- Bring two towels - One to sit on, one to dry off with
- Gender separation - Most traditional saunas have separate men's and women's sections
- Respectful behavior - Keep conversations quiet, avoid staring, focus on relaxation
Where you'll find nude saunas:
- Traditional Finnish saunas
- Scandinavian bathhouses
- Some Russian banyas
- European wellness spas
US Gym & Hotel Saunas: Swimsuit Required
Most commercial saunas in the United States require swimwear for legal and comfort reasons:
What to Wear
Best choices:
- Lightweight swimsuit - Quick-dry material, minimal coverage
- Swim trunks (men) - Loose-fit, breathable
- Sports bikini or one-piece (women) - Avoid thick padding or underwire
- Towel wrap - Some facilities allow wrapping in a towel instead
Avoid:
- Heavy, chlorine-soaked swimsuits straight from the pool
- Cotton clothing (holds moisture, uncomfortable)
- Athletic wear with elastic/synthetic blends that trap heat
US Gym Sauna Norms
At facilities like 24 Hour Fitness, LA Fitness, Equinox, and local YMCAs:
- Swimsuit or workout clothes typically required
- Co-ed saunas common (gender-neutral spaces)
- Always sit on a towel even if wearing a suit
- Shoes/sandals removed at door
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What to Bring: Your Sauna Essentials Checklist
Pack these items for a comfortable, hygienic session:
Must-Have Items
- Towel(s) - At minimum one large towel to sit on. Bring a second for drying off.
- Flip-flops or sandals - Protect feet on hot floors and wet surfaces. Remove before entering sauna.
- Water bottle - Hydration is critical. Bring at least 16–20 oz.
Optional But Useful
- Sauna hat - Protects hair and head from extreme heat. Common in Russian banyas and high-temp Finnish saunas.
- Robe or coverup - For walking between sauna, showers, and changing areas.
- Soap & toiletries - For showering before and after.
- Hair tie - Keep long hair up and off hot benches.
Leave Behind
- Jewelry - Metal heats up quickly and can burn skin
- Watches, fitness trackers - Heat and moisture damage electronics
- Makeup, lotions, oils - Clogs pores and contaminates sauna
- Glass bottles - Safety hazard if dropped
- Phones, headphones - Not sauna-appropriate (also kills the relaxation vibe)
What NOT to Wear in a Sauna
Certain items are uncomfortable, unhygienic, or potentially dangerous:
Never Wear
Street clothes:
- Jeans, pants, hoodies, or any outdoor clothing
- Traps sweat, bacteria, and chemicals
- Extremely uncomfortable when wet
Shoes or socks:
- Bring flip-flops to the door, but remove them before entering
- Socks become soaking wet and uncomfortable
Jewelry and accessories:
- Rings, necklaces, bracelets get extremely hot
- Can cause burns
- May tarnish or corrode
Heavy synthetic fabrics:
- Polyester, nylon, spandex trap heat and moisture
- Can melt or release chemicals at high temps
- Choose natural fibers (cotton towels) or lightweight swimwear
Dress Code by Sauna Type
Different sauna cultures have different norms:
| Sauna Type |
Typical Dress Code |
Cultural Context |
| Traditional Finnish |
Nude (gender-separated) |
Nudity is standard; sit on towel, shower before/after |
| US Gym Sauna |
Swimsuit or workout clothes |
Co-ed common; modest coverage expected |
| Korean Spa (Jjimjilbang) |
Nude in gender areas, provided uniform in co-ed zones |
Facility provides cotton shorts/shirt for common areas |
| Russian Banya |
Nude or minimal wrap, sauna hat common |
Platza treatments done nude; hat protects from high heat |
| Hotel/Resort Spa |
Swimsuit or robe |
Varies by property; check house rules |
When in doubt: Check the facility's website or call ahead. Staff are used to these questions and happy to clarify.
Special Considerations: Sauna Hats and Accessories
Sauna Hats (Felt or Wool)
Popular in Russian banyas and high-temperature Finnish saunas, sauna hats protect your head and hair from extreme heat (above 90 °C / 194 °F).
Benefits:
- Keeps head cooler so you can tolerate longer sessions
- Protects hair from heat damage
- Traditional in Eastern European sauna culture
When to use:
- Temperatures above 85–90 °C (185–194 °F)
- Extended sessions (15+ minutes)
- If you're sensitive to heat or have scalp issues
Where to get: Most bathhouses sell or provide sauna hats. You can also buy wool/felt hats online.
Essential Oils and Aromatherapy
Some saunas allow pouring water mixed with essential oils (eucalyptus, mint, birch) over the hot stones during aufguss ceremonies.
Important: Only use oils if the facility provides them or explicitly allows it. Unauthorized oils can:
- Damage the heater
- Trigger allergies in other guests
- Violate house rules
Cultural Differences: European vs American Sauna Norms
European Saunas (Finland, Germany, Austria, etc.)
- Nudity standard: Expected and non-sexual
- Towel rule: Always sit on a towel, never bare skin on wood
- Gender separation: Most traditional saunas separate genders
- No phones, no conversation: Quiet, meditative atmosphere
American Saunas (Gyms, Hotels, Spas)
- Swimsuit required: Legal and cultural norms favor coverage
- Co-ed common: Many US facilities have shared saunas
- Casual atmosphere: Light conversation acceptable
- Towel still required: Sit on a towel even with swimsuit
Asian Saunas (Korean, Japanese)
- Jjimjilbang (Korean spa): Nude in gender-separated bathing areas, facility-provided uniforms in common zones
- Onsen (Japanese hot spring): Nude only, strict pre-bathing shower required
- Modesty varies: Follow posted rules carefully
Planning to visit? Browse sauna types on AllSaunas and filter by cultural style or amenities.
What to Wear in a Sauna: Your Questions Answered
Can I wear a swimsuit in a sauna?
Yes, in most US gyms, hotels, and co-ed facilities. Choose lightweight, quick-dry swimwear. Avoid thick, chlorine-soaked suits straight from the pool—rinse and wring them out first.
Is it OK to wear underwear in a sauna?
Not recommended. Underwear traps sweat and bacteria, stays uncomfortably wet, and isn't hygienic for shared spaces. If modesty is a concern, wear a swimsuit or wrap in a towel.
Do I need a towel if I'm wearing a swimsuit?
Yes! Always sit on a towel, even if you're wearing a swimsuit. This protects the wood, maintains hygiene, and is considered basic etiquette.
What about going nude in a US sauna?
Most US facilities require swimwear or coverage. Nude saunas exist (often gender-separated at high-end spas or wellness centers), but check facility rules first.
Can I wear workout clothes in a sauna?
Some gym saunas allow it, but it's not ideal. Workout fabrics trap moisture, hold odors, and can be uncomfortable. If the facility permits it, choose lightweight, breathable athletic wear.
Should I wear a sauna hat?
Only necessary in extremely hot saunas (above 90 °C / 194 °F) or if you're doing extended sessions. Not common in US gyms; more traditional in Russian banyas and Nordic saunas.
What if the dress code isn't posted?
Ask staff at check-in. They're used to the question and will clarify the facility's specific rules.
Getting Ready for Your First Sauna Visit
Before You Leave Home
Pack:
- Clean towel (or two)
- Swimsuit (unless visiting a nude-only facility)
- Flip-flops
- Water bottle
- Toiletries for showering
Leave behind:
- Jewelry, watches, electronics
- Makeup, lotions, heavy creams
- Expectations of perfect hair (embrace the post-sauna glow!)
At the Facility
- Check dress code - Ask if unclear
- Shower before entering - Essential for hygiene
- Remove all jewelry - Prevents burns and tarnish
- Bring your towel - Sit on it, never bare skin on benches
- Start conservatively - 8–12 minutes for your first session
Read our complete beginner's guide
Wrap-Up & Next Steps
What you wear in a sauna depends on facility type and cultural norms, but the universal rules are simple:
- Always sit on a towel (even if wearing a swimsuit)
- Remove jewelry (metal gets hot)
- Choose lightweight, minimal clothing or go nude in appropriate settings
- When in doubt, ask facility staff
Whether you prefer the traditional nude experience or the comfort of a swimsuit, the most important thing is showing up and enjoying the benefits of regular sauna use.
Ready to find your perfect sauna? Browse facilities filtered by type, amenities, and location.
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