What to Wear in a Sauna: Towel, Swimsuit, Hat and What to Leave Out

For most people, what to wear in a sauna is simple: a towel or a swimsuit, plus a wool sauna hat if you want to stay in longer. In a public sauna, follow the venue’s rules. In your own garden sauna, it is entirely your choice.

Picture the first minute. The heat wraps round you, your skin starts to prickle and a light sweat arrives. The right clothing means nothing is tugging, burning or sticking, and you can simply sit back. The wrong choice means a hot zip, a soggy cotton t-shirt or a scalding watch strap.

This guide covers what to wear, what to leave out, why a sauna hat is worth having, and how the rules change in a steam room or a winter garden. We have been building wood fired hot tubs and saunas in the UK since 2014 and deliver across mainland Britain, so this is the advice we give our own customers.

What should you wear in a sauna?

Wear a towel wrapped around you or a swimsuit, and sit on a second towel. Healthline says that in some saunas nudity is acceptable, while in others a towel or bathing suit is preferable (Healthline). Check the rules before you go in.

What to wear in a sauna at a glance

Option	Best for	Watch out for
Towel wrapped around you	Public saunas and spas, first visits	Needs re-tucking as you move. Use a dry one
Swimsuit or swim shorts	Mixed groups, hotels, gyms	Metal fittings can get hot. Rinse out the chlorine first
Nothing	Your own private sauna, by agreement	Only where everyone is comfortable. Always sit on a towel
Wool sauna hat	Longer sessions, cold days outdoors	Wet it with cool water first
Cotton or linen robe	Between rounds, outdoors in winter	Take it off before you go back in

Sources: Healthline; Finnmark Sauna. Royal Tubs guidance for the rest.

The takeaway: a dry towel to sit on, a second towel or swimsuit to wear, and a hat if you plan to stay in.

Should you wear a swimsuit or go naked in a sauna?

In a public sauna, wear what the venue asks for. In your own sauna, either is fine, and many people prefer to wear nothing but a towel to sit on. Healthline notes that rules vary by venue, so ask staff or look for a sign.

• In a gym, hotel or spa. Wear a swimsuit or towel unless the sauna is clearly a naked one.
• In a garden sauna with friends. Agree it beforehand, so nobody is surprised. Offer towels and swimwear to anyone who wants them.
• When hiring a sauna. A hired sauna is placed in your garden or holiday let, so you set the rules. See sauna hire for details.
• With children. Keep swimwear on and ask your GP before letting children in.

Worth knowing: Wet swimwear sticks to skin and cools quickly when you step outside. Bring a dry towel for afterwards.

Why wear a sauna hat?

A sauna hat protects your head from the hottest air, which gathers near the ceiling, and stops your head overheating before the rest of you. Finnmark Sauna says the hat slows the transfer of heat to your scalp, so you sweat less from your head, and that it can reduce the risk of overheating or dizziness in longer sessions (Finnmark Sauna).

Searches for sauna hats are among the most popular sauna searches in the UK, according to Google Keyword Planner, so you are not alone in wondering. Traditional hats are made from wool felt, which handles intense heat. Linen is lighter and cooler.

1. Soak the hat in cool water and wring it out gently.
2. Pull it on so it lightly covers the top of your ears.
3. Choose a snug fit that is still comfortable.
4. Take it off when you step outside if you are warm, or leave it on to keep your head warm in the cold.

Worth knowing: A wool hat is not practical in a steam room. Finnmark suggests a light cotton or linen wrap there instead.

What should you not wear in a sauna?

Do not wear metal jewellery, a watch, or anything synthetic or tight. Metal heats up quickly and can burn your skin, and plastic and synthetic fabrics trap heat and can feel unpleasant. This is general advice, so check the rules of any venue you use.

• Metal jewellery and watches. Leave them outside. Hot metal against skin can burn.
• Heavy cotton clothing. It soaks up sweat and stays wet and heavy.
• Trainers and socks. Take shoes off before you go in. Healthline suggests shower shoes for wet areas.
• Make-up and creams. Wash them off first, because heat and sweat can sting.
• Grooming kit. Healthline says not to shave, tweeze or brush your hair in a sauna.

Worth knowing: Never use a sauna after alcohol. Our FAQ says not to use one if you are drunk, and Healthline lists alcohol as a reason to avoid it.

What should you take into a sauna?

Take a towel to sit on, a second towel or swimsuit to wear, a bottle of water and a hat if you want one. Healthline says it is never appropriate to sit directly on the bench, so bring a towel to sit on and take it with you when you leave (Healthline).

1. Shower first. Healthline suggests a quick shower before you go in.
2. Bring two towels: one to sit on, one to dry off afterwards.
3. Bring water to drink before and after, because dehydration is a risk in the heat.
4. Pack flip flops or slides for the floor and for the walk back to the house.
5. Add a wool hat, and a robe for the cooling down.

Our FAQ recommends no more than 15 to 20 minutes per session. For the right heat, read our guide to what temperature a sauna should be.

Worth knowing: Look after your sauna bench, too. Wipe the seating area with mild detergent and warm water, as our FAQ advises.

What should you wear in an outdoor sauna in winter?

Wear a robe or warm layer and flip flops for the walk between the house and the sauna, then take them off before you go in. An outdoor sauna means a cold walk before and after, so what you put on between rounds matters as much as what you wear inside.

• Before. A dressing gown and slides, so you are warm until the door shuts behind you.
• Between rounds. A robe, and a hat if your head gets cold. Finnmark says a wool hat can keep your head warm while moving between the sauna and cold air.
• After. Dry off properly and put on warm, dry clothes. Sweaty skin chills fast.
• Step carefully. Wooden steps and paths can be slippery in frost.

Worth knowing: Do not wear your robe back into the sauna. Wet or damp fabric against hot skin is unpleasant.

What should you wear in a steam room or infrared sauna?

In a steam room, wear a swimsuit or wrap a towel round you and sit on a towel. Healthline says sitting on a towel there is an absolute necessity, because germs breed in moist heat. A steam room is cooler than a sauna, at about 43°C, but the humidity near 100 percent makes it feel hotter (Healthline).

An infrared sauna is cooler than a traditional one, so a towel or light swimwear is enough. A wool hat is not needed. We build traditional saunas, heated by a stove or an electric heater, so the advice on hats applies to those.

Worth knowing: The difference between the two is explained in our guide to sauna or steam room.

What are the etiquette rules in a sauna?

Shower first, sit on a towel, go in and out quickly, and keep your voice low. Healthline lists these as the basics. Opening the door lets heat out, so do not hold it open.

• Ask before you change anything. Healthline says to ask for a group consensus before changing the thermostat or adding water to the rocks.
• Do not stretch out when it is busy. Leave room on the benches for others.
• Take your towel and rubbish with you. That includes plasters and hair grips.
• Leave if you feel unwell. Dizziness, nausea or a pounding heart mean it is time to get out.

A sauna should feel relaxing, not like an endurance test. Read more in our guide to outdoor wooden sauna health benefits.

Worth knowing: This is general information, not medical advice. If you have a health condition, ask your GP before using a sauna.

Is an outdoor sauna right for you?

An outdoor sauna suits you if you want a proper sauna at the bottom of the garden, where what you wear is your own business. It does not suit you if you prefer a public spa with changing rooms, or if you cannot arrange delivery access. A hired sauna is a low risk way to find out first.

Our saunas are the Barrel Sauna from £7,650, the Iglu Sauna from £8,030 and the Square Sauna from £9,200, each offered with electric or wood fired heaters (see the range). You can also try sauna hire, which starts from £175 per day with a minimum hire of 3 days. We offer finance options and delivery across mainland Britain, and you can see what owners say in our customer reviews. Once you are wrapped in a towel with the stove ticking and the garden going dark, you will understand the Secret of Royal Tubbing.

Talk to Royal Tubs

If you have a question about saunas, heaters or sauna hire, our team is happy to help.

• Phone. 01536 606040, Monday to Friday 9am to 5pm, Saturday 10am to 1pm.
• WhatsApp. 07310 959595
• Email. info@royaltubs.co.uk
• Showroom, by appointment. Ash Tree Farm, Stoke Albany Road, Kettering, Northamptonshire, NN14 2SP. Book a visit or send a message.

Frequently asked questions

What should you wear in a sauna?

A towel wrapped around you or a swimsuit, plus a second towel to sit on. In a public sauna, follow the venue’s rules.

Do you wear a swimsuit in a sauna?

Often, yes, in gyms, hotels and spas. Healthline says rules vary by venue: some allow nudity, others prefer a towel or swimsuit.

Can you go naked in a sauna?

In your own private sauna, yes, if everyone agrees. In a public sauna, only if the venue allows it. Always sit on a towel.

What is a sauna hat for?

It protects your head from the hottest air and slows heat reaching your scalp, so your head does not overheat before the rest of you.

Do you need a sauna hat?

No, but it helps in longer sessions or if you are prone to feeling dizzy. Wet a wool hat in cool water before you put it on.

Should you wear underwear in a sauna?

Swimwear is better. Cotton underwear soaks up sweat and stays wet, which is uncomfortable once you step outside.

Can you wear jewellery in a sauna?

It is better not to. Metal heats up quickly and can burn your skin, so take rings, watches and necklaces off first.

Should you wear flip flops in a sauna?

Wear them to and from the sauna, and take them off inside. They also help on cold, wet steps and paths in winter.

What should kids wear in a sauna?

Swimwear, with an adult present at all times. Ask your GP before children use a sauna.

How long should you stay in a sauna?

No more than 15 to 20 minutes per session, according to our FAQ. Leave straight away if you feel dizzy, sleepy or uncomfortable.

Can you hire a sauna for your garden?

Yes. Our sauna hire starts from £175 per day with a minimum hire of 3 days, and delivery cost depends on your postcode.