What to Wear in a Sauna at the Gym: Tips for Staying Comfortable and Safe


Saunas are an excellent way to unwind after a workout at the gym. Not only do they provide a way to relax and relieve stress, but they also offer various health benefits. However, when it comes to dressing for a sauna session, many people are unsure of what to wear.

It can be challenging to find the right balance between staying comfortable and safe, especially if you are new to saunas. In this article, we’ll provide you with some tips and tricks on what to wear in a sauna so that you can take full advantage of all its benefits while feeling confident and secure.

Let’s get started!

The Health Benefits of Sauna

Before we delve into what to wear in a sauna, it’s essential to understand the health benefits of this ancient practice. The heat generated in a sauna can help to increase blood flow, relax tired muscles, and reduce inflammation. Additionally, sweating in a sauna can help to cleanse the pores, promoting clearer, healthier skin.

Studies have also shown that regular sauna use can improve cardiovascular health and even help to reduce the risk of chronic illness. With so many benefits to offer, it’s no wonder that saunas have been used for centuries for healing and relaxation purposes.

Importance of Proper Clothing

When it comes to visiting a sauna at the gym, wearing the right clothing is essential for staying comfortable and safe. The heat inside the sauna can be intense, reaching up to 200 degrees Fahrenheit, which can be dangerous if you’re not dressed appropriately.

Wearing loose-fitting clothing made of breathable materials such as cotton or linen can help regulate your body temperature and prevent overheating. Avoid wearing tight-fitting clothes or anything made of synthetic materials, as these can trap heat and moisture against your skin, causing sweat to build up and making you feel uncomfortable.

In addition to choosing the right materials, it’s also essential to bring a towel to sit on and to use as a barrier between your skin and shared surfaces. This can help prevent the spread of bacteria and other germs and keep you safe from potential infections.

Overall, taking the time to select proper clothing and accessories can help ensure a safer and more comfortable sauna experience at the gym. So, make sure to plan ahead and come prepared the next time you hit the sauna.

Materials to Avoid in a Sauna

When heading to the sauna at the gym, it’s important to wear the right materials to ensure comfort and safety. However, there are also certain materials that should be avoided:

  • Cotton: While cotton is a popular material for everyday wear, it should be avoided in a sauna. Cotton absorbs sweat and can become heavy and uncomfortable.
  • Denim: Denim is a heavy material that can take a long time to dry. It also does not allow the skin to breathe, making it uncomfortable in a hot sauna.
  • Synthetics: Materials such as nylon and polyester do not breathe well and can trap heat and sweat against the skin.
  • Wool: Although wool is a good insulator, it can become heavy and itchy when wet with sweat.
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When choosing materials to wear in the sauna, it’s best to opt for lightweight, breathable materials such as linen or rayon. It’s also important to avoid any materials that are too tight or restrictive, as this can make it difficult to sweat and release heat from the body.

Tips for Choosing Clothing

Choosing the right clothing for a sauna session at the gym is crucial to staying comfortable and safe. Here are some tips to keep in mind:

  • Fabric: Opt for breathable fabrics like cotton or linen. Avoid synthetic materials as they can trap in heat and cause discomfort.
  • Fit: Loose-fitting clothing is ideal to allow for sweat to evaporate and prevent overheating. Avoid tight-fitting clothes as they can restrict blood flow and cause discomfort.
  • Layers: Dress in layers to easily adjust to the temperature. Start with light clothing and add layers as needed.
  • Footwear: Wear flip flops or sandals to prevent slipping on wet surfaces. Avoid wearing shoes or socks in the sauna as they can trap sweat and cause discomfort.
  • Accessories: Remove any jewelry or accessories that can conduct heat such as metal bracelets or necklaces. To prevent dehydration, bring a water bottle and a towel to wipe away sweat.

Following these tips will ensure that you have a comfortable and safe sauna session at the gym. Stay hydrated and listen to your body to prevent overheating or dehydration.

Best Fabrics for a Sauna

When it comes to choosing clothes to wear in a sauna, it’s important to choose fabrics that are breathable, moisture-wicking, and lightweight. You want to avoid fabrics that will trap sweat or moisture against your skin, as this can lead to discomfort and even skin irritation.

Some of the best fabrics for a sauna include:

  • Cotton: This is a popular choice for saunas because it’s breathable, absorbent, and comfortable.
  • Linen: Linen is lightweight, breathable, and has a natural ability to wick moisture away from the body.
  • Bamboo: Bamboo fabric is lightweight, moisture-wicking, and naturally anti-bacterial.
  • Rayon: This fabric is made from natural cellulose, which makes it breathable and moisture-wicking.

It’s important to note that synthetic fabrics like polyester and nylon can trap sweat against your skin and cause discomfort in a sauna. Try to avoid these fabrics if possible and opt for natural, breathable materials instead.

Summary of Best Fabrics for a Sauna
Fabric Benefits
Cotton Breathable, absorbent, and comfortable
Linen Lightweight, breathable, and moisture-wicking
Bamboo Lightweight, moisture-wicking, and naturally anti-bacterial
Rayon Breathable and moisture-wicking

Layering for Optimal Comfort

When it comes to dressing for the sauna, layering is key. The high temperature and humidity can make it difficult to stay comfortable, especially if you’re not used to it. Wearing multiple layers allows you to adjust as needed to maintain a comfortable temperature.

Start with a lightweight, moisture-wicking base layer. This will help keep sweat away from your skin and prevent chafing. Look for materials like polyester, nylon, or spandex that are designed to move moisture away from the body.

Next, add a middle layer for insulation. This can be a thin sweater or sweatshirt that provides some warmth without being too bulky. You may also want to consider a pair of lightweight pants or leggings.

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Finally, add a top layer that can be easily removed if you start to feel too hot. A zip-up hoodie or jacket is a good option. Make sure to choose something that you can easily take off and put back on.

Remember to bring a towel to sit on and another to use as needed for wiping sweat from your face and body. Avoid wearing jewelry or other accessories that could get hot and potentially burn you.

By layering your clothing and being prepared, you can enjoy your sauna experience while staying comfortable and safe.

Accessories for Sauna Use

When visiting the sauna at your gym, there are certain accessories you might want to bring to enhance your experience.

  • Towels – You will need a towel to sit on in the sauna as well as to dry off after showering.
  • Water bottle – It’s essential to stay hydrated while sitting in the sauna. Bring a water bottle with you and sip on it throughout your session.
  • Flip-flops – Wearing flip-flops in the sauna can protect your feet from germs and bacteria on the floor.
  • Robe – A comfortable robe to wear between the sauna and shower can help regulate your body temperature and keep you feeling cozy.
  • Aromatherapy oils – Many people enjoy adding a few drops of essential oils to the sauna water to create a relaxing and revitalizing atmosphere.

Remember to pack your accessories in a small bag or backpack to avoid cluttering the locker room or sauna area.

By bringing these accessories with you, you’ll be able to fully enjoy the sauna experience at your gym while staying comfortable and safe.

Proper Hydration for Sauna Sessions

One of the most important things to remember when spending time in a sauna is to stay properly hydrated. Sauna sessions can cause significant loss of water through sweating, which can lead to dehydration if not addressed.

It is recommended that individuals drink plenty of water before, during, and after sauna sessions. While in the sauna, it is important to listen to your body’s signals and take breaks and hydrate as needed.

Some people may choose to bring a water bottle into the sauna with them, but it is important to make sure any containers brought into the sauna are made of appropriate materials and won’t pose a safety hazard.

Another way to stay hydrated during a sauna session is to consume electrolyte-rich drinks, such as sports drinks or coconut water. These can help replenish the body’s mineral levels lost through sweating.

Importance of Sauna Etiquette

Sauna etiquette is a set of unwritten rules that are essential to follow in order to have a comfortable and safe experience in the sauna. Failing to follow these rules can make others uncomfortable and even ruin their saunas. In addition, some of these rules are critical for ensuring your own safety.

Respect the Heat

The most important rule of sauna etiquette is to respect the heat. The heat in the sauna can be intense and it’s essential to acclimate your body to the temperature. Entering or leaving the sauna suddenly can be incredibly dangerous for your health, so it’s important to take your time and follow the appropriate steps.

Keep it Clean

Cleanliness is essential in a shared space like the sauna. Always bring a towel to sit on and keep yourself dry. Wiping down surfaces after use is also important to keep the sauna sanitary. Avoid using scented lotions or perfumes that can be overpowering to others.

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Show Respect for Others

It’s important to be mindful of others in the sauna. Talking too loudly or behaving inappropriately can make others uncomfortable. Always avoid staring or making unwanted physical contact with others in the sauna.

Stay Hydrated

Saunas can cause dehydration, so it’s important to bring water or other beverages to stay hydrated during your sauna session. Sip on water throughout the session to replenish the fluids you lose through sweat.

Take Caution with Fragile Items

Sauna temperatures can damage or melt certain materials, such as plastics, leaving them unsafe for use. Follow any guidelines provided by the sauna facility regarding acceptable materials and avoid bringing fragile items into the sauna.

Observe Your Time

Be respectful of others who may be waiting and keep your sauna session to an appropriate time. Typically, sauna sessions last no more than 20 minutes. Remember that you can always return for multiple sessions throughout your gym visit.

Safety Tips for Sauna Use

Using a sauna can be a relaxing and refreshing experience, but it’s important to keep safety in mind. Here are some tips to help you stay safe while using a sauna:

  • Limit your time in the sauna: It’s important to limit your time in the sauna to no more than 15-20 minutes. Spending too much time in the sauna can cause dehydration, dizziness, and other health issues.
  • Stay hydrated: Be sure to drink plenty of water before and after using the sauna to stay hydrated. Avoid drinking alcohol or caffeine before using the sauna as they can dehydrate you.
  • Sit on a towel: Always sit on a towel while in the sauna to prevent burns or infection. Saunas can harbor bacteria and germs, so it’s important to protect your skin.
  • Don’t use the sauna if you’re sick: If you have a fever or any other illness, it’s best to avoid using the sauna until you’re feeling better. Using the sauna when you’re sick can lower your immunity and make your symptoms worse.
  • Take breaks: If you start to feel dizzy, lightheaded, or uncomfortable, it’s important to take a break and leave the sauna. Never push yourself to stay in the sauna if you’re feeling unwell.

Following these safety tips can help you enjoy the benefits of using a sauna while reducing the risk of injury or illness. Stay safe and enjoy your sauna experience!


The sauna is a great way to relax and unwind after a tough workout at the gym. However, it’s important to wear the right clothing to stay comfortable and safe while in the sauna.

When choosing what to wear, opt for loose-fitting and breathable clothing made out of natural fibers such as cotton or linen. Avoid wearing synthetic fabrics like polyester or nylon as they can trap heat and cause discomfort.

It’s also important to bring a towel with you to sit on and wipe away sweat. This will help prevent the spread of germs and maintain a clean environment.

Remember to stay hydrated and take breaks when needed. Spending too much time in the sauna can be dangerous and lead to dehydration or heat exhaustion. Listen to your body and leave the sauna if you start to feel lightheaded or dizzy.

Overall, by following these tips, you can enjoy a safe and relaxing sauna experience at the gym.

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