A sauna strips things back. Heat, silence, breath. And yet one of the most common questions from people new to the practice is surprisingly simple: what are you actually supposed to wear?
The answer depends slightly on where you are in the world, but the intention is always the same - to allow the body to experience heat in its most natural form, without interference.
This is a guide to what to wear in a sauna, what to avoid, and why the details matter more than you might think.
The traditional approach: less is more
In most Nordic sauna cultures, the answer is simple: you wear nothing.
The sauna is not a place for performance or presentation. It is a place for heat exposure, recovery and presence. Clothing is often seen as something that interrupts that process.
That said, modern saunas, especially in shared or public spaces, often require some form of coverage for comfort or etiquette.
What you can wear in a sauna
A towel or hammam towel
A light, natural towel is the most common choice.
A hammam towel works especially well because it is:
- lightweight
- breathable
- quick-drying
- easy to wrap and adjust
It allows the skin to breathe while still offering modesty when needed.
Curious about the benefits of a hammam towel? Read our blog post about the topic here: https://eirstudio.dk/blogs/studio-notes/hammam-towel-benefits-uses-and-why-it-s-better-than-a-regular-towel
A sauna hat
A sauna hat is one of the most overlooked but impactful pieces of sauna equipment.
The head heats up faster than the rest of the body. Without protection, this can limit how long you comfortably stay in the sauna.
A sauna hat helps to:
- regulate head temperature
- reduce overheating
- support longer, more even heat exposure
- protect hair from dryness
It is not about luxury — it is about balance.
Curious about the benefits? Read our blog post about the topic here: https://eirstudio.dk/blogs/studio-notes/sauna-hat-benefits-why-it-matters-for-heat-comfort-and-longer-sessions
Nothing at all (where appropriate)
In private or traditional sauna settings, many people choose to wear nothing.
This allows for:
- full heat exposure
- natural temperature regulation
- maximum comfort without restriction
Always follow the rules of the specific sauna you are in.
What NOT to wear in a sauna
Some materials simply do not belong in high heat.
Avoid:
- synthetic fabrics (polyester, nylon, elastane)
- tight sportswear
- heavy clothing
- anything that traps heat and moisture
Synthetic materials do not breathe in the same way natural fibres do. In high temperatures, they can become uncomfortable and restrictive rather than supportive.
Why natural materials matter
Sauna environments are extreme - often between 70 and 100°C.
In that heat, materials behave differently.
Natural fibres like wool and cotton:
- regulate temperature more naturally
- allow moisture to move away from the skin
- feel lighter over time in heat
This is why traditional sauna culture has always relied on simple, natural materials rather than technical fabrics.
The role of comfort in the sauna
What you wear in a sauna is not just about etiquette. It directly affects your experience.
If you are too hot too quickly, you leave early.
If your body cannot regulate heat properly, you never fully settle into the session.
The right setup is not about adding more - it is about removing friction.
In the end, sauna clothing is not really about clothing at all.
It is about reducing distraction so the body can do what it already knows how to do:
adapt, release, recover.
Keep it simple. Keep it natural. Stay longer in the heat.