What Should You Wear in an Infrared Sauna?

Wear a clean towel, suitable swimwear or loose, lightweight clothing in an infrared sauna. In a shared facility, follow the venue’s dress rules first. At home, choose the option that feels comfortable while keeping a towel between you and the bench.

You do not need a special sauna outfit. A few simple choices make the session easier: clothing that is not tight or bulky, no uncomfortable metal fittings, and a fresh towel ready for afterwards.

What can you wear in an infrared sauna?

Choose a towel wrap, suitable swimwear or loose, lightweight clothing, depending on privacy and the venue's rules. A clean sitting towel is useful with each option.

Follow the garment's care instructions and the sauna manual. Comfort, privacy and a practical fit matter more than buying a special sauna outfit.

What should you wear at home?

A towel wrap works well if you prefer less clothing and have enough privacy. Loose shorts and a lightweight top are another practical option. Clean swimwear may also suit, provided its care instructions and the sauna instructions allow it.

Try sitting down in the outfit before the session. Waistbands, seams and straps that feel fine while standing can become annoying on a warm bench.

There is no requirement to expose as much skin as possible. You should not feel pressured to be nude, and clothing choices should not be framed as a way to “unlock” a promised health benefit.

What about a public sauna?

Ask the venue. Some facilities require swimwear, while others have different rules for communal and single-person spaces.

Bring your own clean towel unless the venue supplies one. Sit on it even when wearing swimwear. Follow the facility’s instructions about footwear, showering and where to leave personal belongings.

If you arrive straight from exercise, change out of dirty or heavily sweat-soaked kit. A fresh set is more comfortable for you and more considerate in a shared space.

A simple packing checklist

• A clean towel large enough to sit on.

• A second towel for drying afterwards.

• Clean, comfortable clothing or suitable swimwear.

• A fresh change of clothes for after the session.

• Drinking water kept somewhere suitable under the sauna or venue instructions.

Keep it uncomplicated. You do not need a sweat suit, thick hoodie or extra layers to make the session worthwhile. Deliberately making yourself hotter is not a useful clothing goal.

What is best left outside?

Jewellery and metal accessories

Remove items that might become uncomfortable against your skin, including necklaces, large earrings, belts and clothing with exposed metal fittings. Store them securely before you enter.

If a piercing cannot be removed, ask the sauna operator or manufacturer about precautions. Do not keep sitting through discomfort.

Phones, watches and other electronics

A sauna can exceed the temperature limits of everyday electronics. Water resistance does not mean heat resistance.

Check the device manufacturer’s instructions and leave devices outside when their permitted operating conditions do not cover sauna use. Never remove or alter a medically necessary device based on general blog advice; ask your clinical team first.

Heavy or restrictive clothing

Thick trousers, tight compression layers and bulky tops can make a session less comfortable. Choose something easy to adjust or remove once you are outside.

Avoid blanket claims that all synthetic fabrics become toxic in a sauna. Materials differ. The useful questions are whether the item is suitable for the heat, comfortable against your skin and allowed by its care instructions.

Shoes

Keep outdoor shoes out of the cabin unless the facility specifically requires otherwise. Follow local rules for sandals in changing areas and near the sauna.

For a home sauna, check the manufacturer’s guidance about the floor and footwear. Do not place clothing or towels over heaters or ventilation openings.

Why do towels matter?

A towel protects the seating surface from direct contact with sweat and body oils. It also gives you a clean, comfortable surface to sit on.

After the session, take damp towels out rather than leaving them in the cabin. Allow the sauna to dry according to its care instructions. Follow the model’s manual when choosing cleaning products; “natural” does not automatically mean suitable for timber, heaters or electronics.

Your clothing and towel routine is part of looking after the sauna, not a detox method. Sweat on a towel does not tell you that harmful substances have been removed from your body.

Clothing will not prevent heat illness

Even a light outfit cannot make a session safe when you are unwell or struggling with the heat. Leave if you become dizzy, nauseated or uncomfortable, and seek help for severe symptoms.

Our guide to sauna dehydration and diarrhoea explains fluid-loss concerns. If health conditions or medicines affect your heat tolerance, read who should avoid sauna use before planning a session.

Setting up a comfortable home routine

Keep a clean sitting towel, a fresh change of clothes and somewhere to put damp items close to your sauna. Make the route out easy to use, without bags or laundry on the floor.

Choose an outfit you can sit in comfortably. For a shared cabin, explain the towel and clothing rules before anyone enters so guests can prepare without feeling awkward.

When planning a home setup, compare the indoor sauna collection with your available space and seating needs. Check each model's current manual for towel placement and operating instructions.

Frequently asked questions

Can I wear a T-shirt?

Yes, if it is clean, comfortable, suitable for the conditions and allowed by the venue. Avoid a thick or restrictive top.

Can I wear swimwear?

Usually, subject to the garment’s care instructions and the sauna’s rules. Choose a comfortable fit without exposed metal that may become hot.

Should I wear more clothes to sweat more?

No. More sweating is not a reliable measure of a better session. Dress for comfort and follow the operating instructions.

Do I still need a towel if I wear clothes?

Yes. A clean sitting towel helps protect the bench and makes the next session easier to prepare for.

Can you wear gym leggings in an infrared sauna?

You can consider them if the garment is suitable for the conditions and the venue allows it, but a loose alternative may feel more comfortable. Tight waistbands and compression layers can be awkward to adjust once you are warm.

Change out of dirty or heavily sweat-soaked training clothes before a shared session. Wearing extra layers to sweat more is not a useful goal.

Do you need a sauna hat in an infrared sauna?

Check the venue and cabin instructions before buying one. A sauna hat should never be used as a reason to increase the heat or stay longer.

If you prefer wearing a hat, make sure its materials and care instructions suit the conditions. Remove it outside the cabin if it feels uncomfortable, and stop the session if you feel unwell.

References

Rose Dermatology & Laser Center. (n.d.). Guidelines for safe infrared sauna use. (Recommendation: “wear a bathing suit or loose shorts and a tank top… flip flops… bring a towel to sit on and to wipe sweat”).
Spa World. (2023). Where Can I Install My Infrared Sauna? (Includes notes on sauna etiquette and attire for different environments).