What to Wear in a Sauna: Etiquette, Fabrics, and Swimwear Tips

You booked a sauna and now you’re stuck on the most awkward part: what to wear so you’re comfortable, respectful, and not that person who walks in with a heavy swimsuit and jewelry that heats up like a skillet. I live in Dubai, where saunas range from discreet hotel spas to serious wellness clubs, and dress codes switch fast-mixed-gender floor? Ladies-only hour? Infrared instead of classic Finnish? It matters.

Here’s the promise: you’ll walk in dressed right for the setting, stay cool-headed (literally), and avoid rookie mistakes that ruin the session. No fluff. No guesswork. Just clear choices that fit sauna type, culture, and safety.

What you likely want done today:

• Pick the right outfit for the type of sauna (dry Finnish, steam, or infrared) and the venue rules.
• Choose fabrics that breathe and don’t get weird in heat.
• Handle modesty in mixed-gender spaces, especially in the UAE.
• Know what to bring (and what to leave in the locker) for hygiene and comfort.
• Avoid risks-overheating, hot metal hardware, and skincare mishaps.

TL;DR: What to Wear in a Sauna

• Short answer to what to wear in a sauna: follow the venue’s dress code first, then choose either a clean towel wrap (classic Finnish style) or a simple, unembellished swimsuit; for infrared, light cotton shorts/tee or a sports bra and loose shorts.
• Best fabrics: breathable, light, quick-drying. Cotton for infrared; plain swim fabric (nylon/poly without metal bits) for gyms/spas. Avoid rubberized gear, neoprene, PVC, heavy shapewear, or “sauna suits.”
• Modesty: in mixed-gender areas (common in Dubai), wear modest swimwear or a dark one-piece/rash guard and leave metal zips and rings out. Many UAE spas require swimwear in co-ed spaces.
• Hygiene: shower before, sit on a towel, bring a second towel to dry off. Many venues ask you to leave footwear outside the hot room; wear clean slides only in wet zones.
• Safety: remove jewelry and watches (they heat up), keep sessions 8-15 minutes, hydrate, avoid alcohol. If you’re pregnant or have heart issues, check with your clinician first (Cleveland Clinic and the International Sauna Association both recommend medical guidance here).

Step-by-Step: Dressing Right for Any Sauna

Use this quick decision path so you never overthink it:

1. Check the venue’s policy: Is it co-ed, ladies-only, or private? Co-ed usually means swimwear. Ladies-only sometimes allows towel-only. In the UAE, most mixed-gender spa floors require swimwear-ask at check-in.
2. Match the sauna type:
   • Dry Finnish sauna (70-90°C): towel wrap or simple swimsuit. If it’s a traditional Nordic venue or private chalet, towel or nude (where culturally normal) is typical; in mainstream gyms/spas, keep swimwear on.
   • Steam room (45-50°C, very humid): wear swimwear; a towel won’t stay put or dry.
   • Infrared sauna (lower temp, direct light): light cotton clothing or minimal activewear-think breathable shorts and a sports bra or loose tee. The goal is sweat to evaporate easily.
3. Choose the right piece:
   • Women: plain one-piece, bikini with no metal rings, or a high-neck modest suit. For extra coverage, add a thin rash guard. For towel-only settings, wrap a large, clean, non-fluffy towel around your body.
   • Men: plain swim trunks without mesh pockets full of hardware, or a towel wrap at towel-allowed venues.
4. Pick smart fabrics and construction:
   • Avoid: neoprene, rubberized fabrics, PVC, leather, shapewear, or anything “compression” or “sweat enhancing.” They trap heat and raise overheating risk.
   • Better: lightweight swim fabric without foam padding or heavy lining; cotton for infrared (breathes well). If your suit has metal bits, switch it out.
5. Handle hair and head comfort:
   • Use a small cotton towel or a felt sauna hat (traditional in Finland) to temper head heat. If you have keratin treatments, colored hair, or lash extensions, wrap loosely in a breathable towel; heat may shorten treatment life.
6. Jewelry, wearables, and extras:
   • Remove all jewelry, watches, metal hairpins, and smartwatches-they get hot and can burn. Silicone bands can degrade. Glasses can fog and heat; store them safely.
   • Contact lenses are usually fine, but if your eyes feel dry, keep drops outside.
7. Skincare and makeup:
   • Wash off heavy makeup, perfume, hair spray, and oil-based lotions. Thick products block sweat and can transfer to benches.
   • Bring fragrance-free moisturizer for after; the heat can leave skin thirsty.
8. Footwear and towels:
   • Most saunas: no footwear inside the hot room. Wear clean slides in the wet area and leave them at the door.
   • Always sit on a towel (hygiene), and consider a second towel to dab sweat before you step out.

Why these choices work: Finns have used bare skin/towels for centuries because it lets sweat do its job without trapping heat. The International Sauna Association and Finnish Sauna Society emphasize clean skin, airflow, and no heavy clothing. Medical sources like Cleveland Clinic and the American College of Sports Medicine warn against dehydration, alcohol, and prolonged sessions; dressing light supports safer heat exposure.

Real-World Examples, Checklists, and a Quick Comparison

Different venues, different outfits. Here’s how I handle common situations in Dubai and while traveling.

• Big-box gym in the city (mixed-gender): I wear a plain, dark one-piece with no rings, plus a quick-dry towel for sitting. I leave slides at the door, take off my smartwatch and earrings, and keep sessions to 12 minutes.
• Luxury hotel spa (co-ed hydrotherapy circuit): Modest swimwear or one-piece + rash guard if I want extra coverage. Ask the attendant: some spots set the sauna slightly cooler during busy hours, which makes a rash guard more comfortable.
• Ladies-only day: Many women choose towel wrap. I still bring a simple bikini underneath for walking between rooms.
• Nordic-style sauna evening (traditional): If it’s a proper Finnish night with clear etiquette, towel-only or nude is standard where culturally appropriate and permitted. Always verify the rules and the setting; bring a big towel and a small head towel.
• Infrared cabin session: Cotton shorts + sports bra, or a loose tee. No heavy leggings, no shapewear. I bring two towels-one for the bench, one for sweat.

Quick packing checklist (print or save this):

• Clean, simple swimsuit OR large bath towel (depending on venue rules)
• Second towel (for sweat), small face towel or head wrap
• Shower slides (for corridors/pools), clean feet in sauna
• Water bottle for after (not in glass if the venue restricts it)
• Hair tie without metal, spare scrunchie
• Fragrance-free moisturizer for after
• Plastic-free bag for wet items

What not to bring:

• Jewelry, watches, metal hair clips
• Phones/smartwatches (heat and humidity aren’t kind to them)
• Perfume, heavy makeup, oil-based lotions
• Neoprene or “sweat suit” gear, waist trainers, or rubberized fabrics

Comparison at a glance:

UAE-specific tip: many Dubai hotels and clubs run mixed-gender spa circuits most days and add ladies-only times weekly. Policies vary by brand and day. If you prefer towel-only, aim for ladies’ slots or private suites.

Safety and comfort rules of thumb:

• Timing: 8-15 minutes per round for most people; step out sooner if you feel lightheaded.
• Hydration: Drink water before and after, and keep electrolytes balanced if you’re doing multiple rounds.
• Health check: If you’re pregnant, have heart conditions, very low blood pressure, or you’re new to heat exposure, get medical clearance. This aligns with guidance from the International Sauna Association and major hospital wellness departments.
• Cool-down: Rinse briefly and cool gradually; don’t sprint from 90°C to an ice bath without a pause if you’re new to it.

Mini‑FAQ and Troubleshooting

What color swimsuit is best? Dark, solid colors. Light or white fabric can turn sheer when wet and under steam. Dark also hides sweat marks between rounds.

Can I wear leggings or a sports set? In dry Finnish saunas, less is more. If you want coverage, choose a thin rash guard and simple bottoms with no metal. In infrared, breathable cotton is better than tight synthetics.

Is cotton good or bad? In a classic sauna, cotton towels are perfect for sitting and wrapping. For clothing, cotton shines in infrared because it breathes and doesn’t trap heat. In very wet steam rooms, cotton clothes just get soggy-stick to swimwear.

What about a sauna hat-do I need one? Not required, but a felt hat (Finnish style) or a small towel on the head makes the heat more tolerable and protects hair. Handy if you run hot.

Can I keep my Apple Watch on to track heart rate? Better not. Electronics and straps can overheat and fail. Track the session by time instead; put wearables back on after you cool down.

Any risk from metal swimsuit rings? Yes-metal conducts heat. Even small rings can become uncomfortable or hot to the touch. Choose suits without hardware.

What if I wear a hijab? For mixed-gender spaces in the UAE, opt for modest swimwear. If you need head coverage, choose a lightweight swim cap or a quick-dry turban-style wrap designed for pools, and remove it inside the hot room if it traps heat. Comfort first.

Makeup-yes or no? Skip it. Foundation and mascara can run and clog pores. Clean skin handles heat better. Bring a gentle moisturizer for after.

Can kids go in? Some venues allow children with strict time and temperature limits. Keep sessions short (5-10 minutes) and cooler. Follow the spa’s rules and pediatric guidance.

How do I avoid dizziness? Don’t arrive dehydrated, don’t drink alcohol, and stand up slowly after your session. If you feel off, exit immediately and cool down.

Will sauna damage keratin treatment or dyed hair? Heat and sweat can shorten the life of treatments. Wrap hair loosely in a towel and avoid soaking it if longevity matters.

Do I need to bring anything special in Dubai? Not really-just align with modesty norms in mixed areas. Many hotel spas provide towels; some provide disposable underwear for treatments. Ask at booking so you can pack light.

Sources and standards I trust: The International Sauna Association and the Finnish Sauna Society for tradition and etiquette; hospital wellness departments and the Cleveland Clinic for safety guidelines on session length, hydration, and medical contraindications.

If something goes wrong: feel overheated, dizzy, or nauseated? Step out, sit, and hydrate. If symptoms persist, seek medical help. Clothing won’t fix overexposure-short sessions and calm pacing will.