Choosing what to wear (or not wear) in an infrared sauna can impact both your comfort and the effectiveness of the session. The goal in a sauna is to allow your body to sweat freely and for the infrared heat to penetrate your skin unimpeded.
Here are some guidelines on what to wear in an infrared sauna.
The Perfect Infrared Sauna Outfit Guide For You
Less is More
In most cases, the less clothing, the better. Ideally, you want as much skin exposed as is comfortable and appropriate. In private sauna settings (like a home sauna or a private room at a spa), many people go nude or wrap in a towel.
Nudity with a towel to sit on is often considered the optimal attire because it allows infrared rays to reach almost your entire body directly. The towel is also useful for hygiene – it absorbs sweat and keeps the bench clean (and prevents your skin from touching hot surfaces).
Use Swimwear or Shorts
If you’re using a sauna in a more public setting (like a gym or spa with shared facilities) where nudity isn’t feasible, a bathing suit is a common choice. Opt for a swimsuit made of natural, breathable material if possible. Some synthetic fabrics can get very hot against the skin or release chemicals when heated. For men, swim trunks or lightweight shorts are fine; for women, a bikini or one-piece swimsuit works. Ensure it’s something you don’t mind sweating in heavily. Rinse it out afterward, because sweat (and any toxins released) will get into the fabric.
Wear Light Cotton Clothing
Another option is light, loose cotton garments, such as a cotton t-shirt and shorts, or a simple cotton wrap. Cotton is a fabric that breathes well and absorbs sweat. Avoid heavy or non-breathable fabrics. For instance, workout clothes with wicking synthetic material are designed to keep you dry – in a sauna you actually want to sweat and not have the fabric whisk it away. Also, avoid any clothing with metal parts (zippers, buttons, underwire bras, etc.), as those can heat up and potentially burn your skin or at least become uncomfortable.
Learn more: Infrared Sauna After a Workout
Footwear and Accessories
Generally, go in barefoot or with simple flip-flops if required for hygiene. Shoes are unnecessary and will likely make you overheat. Remove jewelry, watches, and glasses. Metal jewelry can heat up and cause burns, and wearing any accessories just creates barriers between the infrared heat and your skin.
If you have long hair, you might want to tie it up so it’s off your neck and back, which can help keep you cooler and allow those areas to sweat freely. Some people choose to wear a special “sauna hat” (often made of wool felt) especially in very hot traditional saunas to protect the head from heat – in the lower-temp infrared sauna this isn’t usually needed, but you can use one if you feel more comfortable.
What Not to Wear
Avoid any heavy clothing, dirty gym clothes, or everyday street clothes in the sauna. Not only will they trap heat and make you uncomfortable, but they can also leach dyes or chemicals when they get hot and sweaty (which you don’t want your skin absorbing). Definitely do not wear any sweat suits or “sauna suits” (those plastic or neoprene suits designed to make you sweat more for weight loss).
They will prevent your sweat from evaporating and cooling you, which could lead to overheating and defeats the purpose of an infrared sauna’s gentle heat. Plus, sauna suits in a sauna can be dangerous. Also, remove any makeup, creams or lotions beforehand. These can clog pores once you start sweating heavily, and also you don’t want a layer on your skin that might impede sweating or potentially cause irritation as it mixes with sweat.
Comfort and Modesty
Ultimately, you should wear what makes you feel comfortable, as long as it aligns with the facility’s policies. If you’re at home and feel best in an old cotton tank top and shorts, that’s fine. If you’re at a spa with a co-ed sauna, you might be given a towel or robe – you can wear the towel wrapped around you inside (just know that the covered areas won’t get as much direct infrared exposure).
In single-sex sauna rooms, it’s common for users to just use a towel or go nude. Always check the rules of the sauna you’re using – some gyms or wellness centers require at least a towel or swimsuit for hygiene.
Tips for Sauna Attire
Before entering, it’s a good idea to shower or rinse off (and dry off) so you’re clean entering the sauna – this isn’t exactly attire, but it affects what’s on your skin. Going in clean helps keep the sauna sanitary and your pores clear.
Bring an extra towel: one to sit on (and to cover yourself if you wish), and perhaps one to wipe sweat from your face if needed. If you do wear clothing, make sure it’s freshly laundered. Wearing yesterday’s gym shirt, for instance, in the sauna can breed bacteria in the warm, moist environment and lead to body odor issues or skin irritation.
Post-Sauna Change
After you finish your infrared session, you’ll likely be drenched in sweat. It’s wise to have a robe or fresh towel to wrap in when you step out. Most people will shower shortly after to wash off sweat and toxins from the skin.
So, you might actually “wear” just a robe to go to the shower. Have a clean change of clothes for after your cool-down and rinse-off. Your sauna attire (towel, swimsuit, etc.) should be hung up to dry and washed before the next use.
Final Thoughts
Wear minimal, natural-fabric clothing (or just a towel) in an infrared sauna for the best experience. The idea is to maximize skin exposure while maintaining modesty as needed.
By following these guidelines, you’ll allow your body to sweat freely and get the full benefit of the infrared heat, all while staying comfortable and safe.
Related Article: Sauna Etiquettes to Follow Inside a Sauna
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).
