What to Wear (and Never Wear) in a Sauna: The Complete Do's & Don'ts
The wrong clothing can make a sauna session uncomfortable, ineffective, or even dangerous. Here's exactly what to bring, what to wear, and what to leave in your locker — for every situation.
You'd be surprised how often first-timers walk into a sauna wearing exactly the wrong thing. Polyester leggings. Metal jewelry. Heavy gym clothes. A full face of makeup. It's an easy mistake — but the wrong gear can genuinely ruin the experience or, in the case of metal, cause a burn.
What you wear in a sauna affects how well your body can sweat, how comfortable you'll be, and whether you're actually getting the benefits the heat is supposed to deliver. This guide covers everything — from fabric choices to what to do after — so you can walk in knowing exactly what you're doing.
Why It Actually Matters
At 195°F, your body is working hard to regulate temperature. Sweating is the mechanism — it's how your body cools itself, releases heat, and gets the detoxification and cardiovascular benefits the research supports. Anything that blocks or interferes with that process reduces the value of your session.
Synthetic fabrics like polyester and nylon trap moisture against your skin instead of letting it breathe. They can also off-gas chemicals at high temperatures — not a lot, but not nothing either. Tight clothing restricts circulation. And metal — zippers, clasps, rings, piercings — conducts heat rapidly and can cause localized burns at sauna temperatures.
At our sauna temperature of 195°F, metal accessories heat up significantly within minutes. Rings, necklaces, and watches can cause uncomfortable or even painful contact burns.
Similarly, sunscreen, heavy moisturizers, and makeup contain chemicals that can accelerate absorption into open pores in heat. Clean, bare skin allows your body to sweat freely and is both safer and more effective.
The Short Version: What to Wear
For most people at Lost in Float, the answer is simple: a clean cotton towel wrapped around you, or a loose natural-fiber swimsuit. That's it. That covers you, keeps you comfortable, and lets your body do what it needs to do.
Here's what that looks like in practice:
- Towel wrap: The most common and most practical option. Sit on one towel (important for hygiene — more on that below) and wrap a second around your body. Works in every setting, for everyone.
- Swimsuit: Fine in a co-ed or public setting. Choose a loose, minimal-cut suit without thick padding, underwire, or metal hardware. The padding retains heat uncomfortably and metal clasps will get hot.
- Cotton shorts and a loose tee: If you're more comfortable in clothing, loose-fitting 100% cotton is the way to go. Avoid anything tight or blended with synthetic fabric.
The Fabric Guide
Not all natural fabrics are created equal in a sauna, and not all synthetics are equally bad. Here's the breakdown.
The Full Do's & Don'ts
- ✓Shower before you go in. It's basic hygiene and courtesy to others — rinse off sweat, lotions, and anything on your skin.
- ✓Sit on a towel. Always. It protects the bench and keeps things clean for the next person.
- ✓Remove all metal. Rings, earrings, watches, necklaces, piercings — take them off before you go in.
- ✓Wear loose, natural fabrics or just a towel wrap. The simpler, the better.
- ✓Hydrate before and after. You'll sweat more than you think. Drink water 30–60 minutes before and replace fluids after.
- ✓Leave your phone outside. The heat damages electronics, and the sauna is one of the few places worth being fully present.
- ✓Start at a lower bench if you're new. Heat rises — the floor level is cooler than the top bench at 195°F.
- ✗Never wear synthetic fabrics — polyester, nylon, spandex. They trap heat and moisture in a way that's genuinely uncomfortable.
- ✗Never bring metal in. Zippers, clasps, jewelry — they heat up fast and can burn skin.
- ✗Never apply sunscreen or heavy skincare before going in. Your pores are open and chemicals absorb more intensely.
- ✗Never wear makeup if you can help it. Heat + sweat + chemical runoff onto benches is not great for anyone.
- ✗Never go in drunk or right after a large meal. Heat intensifies both. It's not safe.
- ✗Never skip the cool-down. Give your body time to regulate before jumping in a cold plunge or getting dressed.
- ✗Never wear perfume or cologne. Strong scents amplify dramatically in heat and are genuinely unpleasant in an enclosed space.
If You're Doing Sauna + Cold Plunge
Contrast therapy — moving between the sauna and the cold plunge — is one of the most popular things people do here. If that's your plan, attire needs to work for both environments.
"A simple swimsuit is the most practical choice for contrast therapy. Choose one without heavy padding, thick lining, or metal hardware — you'll be transitioning between heat and cold repeatedly, and less is genuinely more."
The padding in a padded swimsuit retains heat uncomfortably when you plunge into cold water, and metal clasps will either get hot in the sauna or feel shockingly cold in the plunge. A basic swimsuit bottom with a towel between rounds is a completely valid approach — the less you have to think about between transitions, the better.
For men, swim trunks work perfectly. Simple, no pockets, nothing that holds water. The same principle applies: the simpler the better when you're moving between 195°F and 45°F.
The Full Packing List
- ✓A large sauna towel — thick and absorbent for sitting on and drying off. Turkish cotton or waffle-weave towels are ideal.
- ✓A smaller hand towel — useful for wiping sweat from your face and neck during the session.
- ✓Water bottle — you will sweat more than you think. Start hydrating before you arrive.
- ✓Loose swimsuit or cotton wrap — whatever you're comfortable in. Natural fibers only.
- ✓Flip flops — for walking between areas. Leave them outside the sauna itself.
- ✓Dry, loose clothing for after — your body continues releasing heat for 15–30 minutes post-session. Don't put tight clothes on right away.
- ✓Leave behind: all metal, your phone, sunscreen, heavy makeup, perfume, and anything synthetic.
Recommended Accessories
A few well-chosen extras make a real difference — especially if you're planning to come regularly. Here's what's actually worth having, with our top picks at every price point.
Sauna hats
A sauna hat might look a little funny, but it serves a real purpose. Because heat rises, the air near the ceiling of a traditional sauna can be significantly hotter than at bench level. A wool hat protects your head and hair from that intense top heat, prevents dizziness, and lets you stay in longer comfortably. Choose 100% natural wool or felt — nothing synthetic.
* These are affiliate links — we may earn a small commission at no extra cost to you. We only recommend products we'd actually use.
Towels
You'll want at least two: one to sit on (always — no bare skin on wooden benches) and one to dry off with after. Quick-drying and absorbent are the qualities that matter. Turkish cotton and microfiber waffle towels are both excellent choices for sauna use.
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Etiquette & Safety: The Full Guide
Wearing the right thing is half of it. How you behave in a shared sauna matters just as much — for your own experience and everyone else's.
Hygiene & preparation
- ✓Shower thoroughly and dry off before entering — rinse off sweat, workout residue, and anything else on your skin.
- ✓Use a dedicated bench towel every single time. No bare skin on wooden benches.
- ✓Wipe down any surfaces you used after your session.
- ✓Stay hydrated — drink water before and after. Keep your bottle just outside the sauna.
- ✗Enter sweaty or dirty from a workout without showering first.
- ✗Bring food, gum, or drinks other than water.
- ✗Apply lotions, oils, sunscreen, or strong perfume before going in.
Behavior & etiquette
- ✓Enter and exit quickly and quietly — every second the door is open, heat escapes.
- ✓Respect others' space and their desire for quiet. The sauna is a decompression space.
- ✓Ask before adding water to the stones — not everyone wants the extra steam burst.
- ✓Limit sessions to 15–20 minutes, then cool down before going back in.
- ✗Hold the door open while talking — it kills the temperature for everyone inside.
- ✗Talk loudly, play music, or use your phone. The heat damages electronics and the noise disturbs other people.
- ✗Dry towels or clothing on the heater or stones.
Safety
- ✓Listen to your body. Leave immediately if you feel dizzy, lightheaded, or unwell — no pushing through it.
- ✓Start with shorter sessions if you're new — 10 minutes is plenty to begin.
- ✓Consult a doctor before using the sauna if you have heart conditions, are pregnant, or have other health concerns.
- ✓Cool down gradually after each round. Let your body come back before going in again.
- ✗Drink alcohol before or during your session — heat intensifies its effects significantly.
- ✗Use the sauna if you're feeling unwell or running a fever.
- ✗Stay in if something doesn't feel right. There's no award for suffering through it.
Stick to natural fibers — cotton, linen, wool — in everything you bring into the sauna. They breathe best in heat and humidity. Wash your hat, towels, and wraps after every use. If you come regularly, it's worth having a dedicated "sauna set" that stays clean and ready.
What to Do After
The session doesn't end when you walk out. A few things matter in the 30 minutes after:
Cool down before warming up. If you're doing cold plunge, do that first. If not, let your body cool naturally for 5–10 minutes before rushing to a hot shower. The rewarming process is part of where metabolic benefits happen.
Rehydrate with electrolytes. Water alone after heavy sweating can dilute sodium levels. A pinch of salt in your water, coconut water, or an electrolyte drink is worth it after a full session.
This is the best time for skincare. After a sauna, your pores are open and your skin is clean and receptive. Any moisturizers, serums, or skincare products you apply will absorb significantly better than usual. Many regulars time their skincare routine specifically around their sauna sessions for this reason.
Dress loose. Your body is still releasing heat. Soft cotton joggers and a loose shirt — not compression wear, not jeans. Give yourself room to cool down fully.
Ready to try it?
Traditional Finnish sauna at 195°F. $13 drop-in or free with any membership — up to 2x per day at Lost in Float.
Book a session → See membershipsThe Bottom Line
Sauna attire is not complicated. A clean towel, natural fibers, no metal, no synthetics. Keep it simple and your body can do what it came here to do — sweat, relax, and recover.
The one thing first-timers consistently get wrong is over-dressing. More clothing doesn't mean more protection — it means more discomfort and less benefit. Strip it back, wrap a towel, and just be in the heat.
Everything else follows from that.
Lost in Float is at 8244 Northern Lights Dr, Lincoln NE. Our traditional Finnish sauna runs at 195°F and is available as a $13 drop-in or free with any membership — up to 2x per day. Call or text 531.289.7739.
