If you’ve ever stepped into a sauna and wondered, “Wait, what am I actually supposed to wear in here?” - you’re not alone. Whether it’s your first time sweating it out or you’re a seasoned sauna-goer, figuring out the best sauna outfit can be surprisingly confusing.

So let’s break it down; what should you wear in the sauna for comfort, hygiene, and maximum benefit? Let’s answer that with both practical advice and a little science.

Quick Answer: Less is More (But Not Nothing)

The general rule of thumb? The less clothing, the better, but not necessarily nude. Ideally, you want your skin to be as exposed as possible to the heat, especially if you’re using an infrared sauna, where the light waves directly heat your body (not just the air).

But going completely naked isn’t always practical or allowed. So here’s a breakdown of your best options:

Best Clothing Options for the Sauna

1. Lightweight, Breathable Fabrics

Clothing in the sauna should be:

• Breathable

• Moisture-wicking

• Non-restrictive

Think:

• Cotton towels

• Linen wraps

• Organic cotton or bamboo underwear

• Loose-fitting swimwear

Why it matters: Studies show that exposing skin directly to heat or infrared waves maximizes benefits like improved circulation, pain relief, and muscle recovery (Laukkanen et al., 2018).

Synthetic fabrics? Big no-no. They can trap heat, block infrared rays, and release chemicals at high temps - none of which you want next to your skin.

2. Wrap in a Towel (Classic & Effective)

A clean, dry cotton towel is still one of the most popular sauna choices. Wrap it around your body or sit on it - it’s absorbent, hygienic, and lets your skin breathe.

Pro tip: Bring two - one to sit on, one to wear. Keeps things sanitary.

3. Minimal Swimwear (If Required)

In shared or public saunas, full nudity might not be allowed. Opt for:

• A loose cotton bikini or swim trunks

• Avoid tight-fitting synthetics or wetsuit-like materials

Tight swimwear can hinder sweat evaporation and reduce the effectiveness of the sauna session.

🚫 What Not to Wear in the Sauna

Let’s keep it simple - don’t wear:

• Anything synthetic (like polyester, nylon, or spandex)

• Workout clothes

• Shoes or flip-flops

• Metal accessories (they heat up and can burn skin)

• Makeup or lotions (they can clog pores and irritate skin)

The idea is to let your body breathe and sweat freely, anything that traps heat or blocks pores is working against the sauna’s purpose.

Does Skin Exposure Matter in Infrared Saunas?

Yes - and here’s the science behind it.

Infrared saunas work by emitting wavelengths of light that penetrate the skin and heat your core directly, unlike traditional saunas that heat the air around you.

• Wearing clothes - especially synthetic ones, can block infrared wavelengths, reducing therapeutic benefits.

• A 2021 study (Sobczyk et al.) notes that direct skin exposure to infrared light improves cardiovascular health, blood sugar regulation, and detoxification.

So if you’re using an infrared sauna, go minimal - ideally just a towel or natural-fiber underwear.

Sauna Etiquette 101 (A Quick Note)

Depending on where you are - Finland, a health spa, a gym, or your friend’s backyard, dress codes will vary. Some allow nudity, others require towels or swimsuits. Always check ahead or follow posted rules.

And always bring:

• A towel to sit on

• A second towel to dry off

• A bottle of water to stay hydrated

Final Thoughts: Your Comfort, Your Rules

There’s no one-size-fits-all answer, but the best sauna outfit is one that:

• Keeps you comfortable

• Allows your skin to breathe

• Doesn’t block the heat or infrared light

If you’re in your own home sauna, you have the freedom to go fully nude or wear as little as you like. In public, just aim for natural, breathable materials, and avoid anything tight, synthetic, or heavy.

Sauna time is your time - so dress for relaxation, results, and respect.

Ready to sweat smarter? Just remember: the more your skin can breathe, the more benefits you’ll soak up. Now, wrap that towel and enjoy the heat. 🔥