What to Wear in a Sauna: Dos, Don'ts & Pro Tips

What to Wear in a Sauna? (Dos, Don'ts and Pro Tips)

The short answer: as little as possible, made from natural fibres. In a traditional Finnish sauna, typically 70–100°C, your attire directly affects your comfort, your safety and how easily sweat can evaporate. Synthetic fabrics can trap heat and moisture, and they are not designed for sauna temperatures.

Whether you're stepping into a private home sauna or a shared public one, the same rules apply. Natural fibres or nothing. Loose fit. No metal. No synthetics. Here's exactly what that looks like in practice.

What to Wear in the Sauna

The right attire is not about aesthetics. It's about keeping your body free to sweat, your skin free to breathe, and your session free from anything that shouldn't be in a 90°C environment.

The reason we built a sauna with no glue is the same reason to be picky about what you wear in a sauna. Whatever is inside the sauna is being heated to high temperatures, so most polyester (plastic-based) activewear is best left outside.

Here are the options that actually work.

Go Naked

This is the Finnish standard, and Finland invented the sauna, so it carries weight. Nudity in both private and public saunas is common practice in Finland, as the Finnish Sauna Society describes. No fabric means nothing between your skin and the heat, so sweat can evaporate freely.

If you're in a private home sauna, this is the simplest option. If you're in a shared setting, check the rules and your own comfort level first.

Cover Yourself with a Towel

A towel is the universal sauna solution. Wrap it around your waist or chest, lay it on the bench beneath you, or both. Cotton or linen, nothing synthetic.

At public saunas, towels are typically provided. In your home sauna, have one on hand regardless of what else you're wearing. The bench will thank you.

Wear Cotton Clothing

If you prefer more coverage, cotton is the gold standard. It's breathable, it allows sweat to escape, and it does not trap heat against your skin the way synthetics do. Loose-fitting, light-coloured and clean: those are the three requirements.

Many people find synthetic fabrics like nylon and polyester hold heat and moisture against the skin and feel uncomfortable in the sauna. Loose cotton feels cooler.

One rule that applies regardless: your clothing must be clean, out of respect for the sauna and anyone sharing it.

Sauna Hats

Hot air rises, so the air around your head is the hottest in the sauna. Many experienced sauna users wear a hat to keep their head more comfortable, which can make longer rounds more pleasant. If you feel dizzy or unwell, leave the sauna, whether or not you wear a hat.

Wool felt is the traditional material. It insulates your head from the direct radiant heat without trapping it. If you sauna frequently, a hat is worth the investment. Just make sure it's made from natural fibres (wool or cotton), not synthetic blends.

Footwear

Not essential in a private home sauna, but useful in shared public settings. Flip flops or sauna sandals protect your feet from the floor and reduce slip risk. Rubber soles handle the heat without issue.

Style points? Absolutely. Mandatory? No.

What Not to Wear in the Sauna

What you leave outside matters as much as what you bring in. The wrong attire can be uncomfortable, trap heat or even burn you.

Steer Clear of Synthetic Fibres

Polyester, nylon, PVC: none of these belong in a sauna. At sauna temperatures, synthetic fabrics can trap sweat against your skin and restrict evaporation, and they are not made for that heat. If you're wearing a standard gym kit or compression gear, leave it at the door.

Keep it simple: natural fibres, or nothing.

Choose Your Swimwear Wisely

Swimwear is acceptable, but the fit and construction matter. Tight-fitting swimwear feels restrictive as you heat up and sweat, and it is uncomfortable to sit in.

More importantly: go wire-free. Metal heats rapidly in a sauna environment and can cause burns. A soft, wire-free cotton swim top or sports bra is the right call. And again, nothing synthetic.

Don't Wear Makeup

You will sweat heavily in a sauna, and makeup mixed with sweat can feel heavy and may irritate the skin. Remove it before your session and rinse your face afterwards. Read more about what saunas do for your skin.

Go in clean. Come out refreshed.

Avoid Strong Perfumes

In a confined heated space, a heavy fragrance becomes overwhelming. It disrupts the session for everyone present and clashes with the natural timber environment of the sauna itself.

A few drops of sauna-specific scent in the löyly water are a different matter: cedar, eucalyptus and birch are popular choices. Use them sparingly and never pour undiluted oil onto the stones. Synthetic body spray is best left outside.

Why Fabric Choice Matters More Than You Think

Most people treat sauna attire as an afterthought. It makes more difference than you might think.

At 90°C, your body is working hard to push sweat to the surface, dilate blood vessels, and regulate core temperature. Every layer of clothing affects how easily sweat can evaporate. Loose natural fabrics such as cotton, linen and wool feel more comfortable than tight synthetics.

Natural Fabrics

Cotton and linen are breathable and absorb moisture, so they feel cooler against the skin. Evaporating sweat is how your body sheds heat, which matters in a hot sauna.

If you prefer swimwear, choose pieces without metal fasteners or embellishments. Metal heats fast in a high-temperature environment and direct contact with hot metal on skin causes burns.

Synthetic Fabrics

Nylon, polyester, and PVC create a barrier between your skin and the air. Sweat accumulates and you feel hotter. Synthetic fabrics are also not designed for sustained high heat, so it is sensible to keep them out of an enclosed hot room.

A quality sauna session should be comfortable and relaxing. Synthetic clothing works against that from the first minute.

For a deeper look at the sauna environment itself, read our guide to sauna temperature and what it means for your session.

Frequently Asked Questions

What are you supposed to wear in a sauna?

Natural fibres or nothing. Cotton, linen, and wool are all appropriate. Loose-fitting, clean, and wire-free. A towel is the baseline, either worn or laid on the bench beneath you. Synthetic fabrics, tight clothing, and anything with metal fasteners should be left outside.

Can you wear a bathing suit in a sauna?

Yes, but choose carefully. A loose-fitting, wire-free swimsuit in a natural or at minimum non-PVC fabric is acceptable. Avoid tight compression swimwear, which feels restrictive as you heat up. Always bring a towel to sit on regardless of what you are wearing.

What should you not wear in a sauna?

Avoid synthetic fabrics including polyester, nylon, and PVC. Avoid tight-fitting clothing and anything with metal components (underwire bras, metal buckles or jewellery). Do not wear makeup or strong synthetic perfumes. At sauna temperatures, synthetics can trap heat and moisture.

What is sauna etiquette in Australia?

In private home saunas, personal preference governs. In shared or public settings: arrive clean, sit on a towel, avoid strong fragrances, keep noise down, and respect other users' space. In traditional Finnish sauna culture, nudity is standard; in Australian public settings, check the facility's rules first.

Can I take my phone into a sauna?

No. High heat and humidity can damage internal components and may cause the battery to overheat, and phones are designed to operate at temperatures far below a sauna's. Leave it outside: a sauna round is usually 10 to 20 minutes. It can wait.

If you have a medical condition, are pregnant or take medication that affects heat tolerance, speak to your doctor before using a sauna.