What Should You Wear in a Sauna at the Gym?

AvatarByEdward Oakes Gym & Equipment

Stepping into a sauna at the gym is a popular way to unwind, detoxify, and soothe sore muscles after a rigorous workout. But if you’re new to this relaxing ritual, you might find yourself wondering: what exactly should you wear in a sauna at the gym? Navigating the unwritten rules and comfort considerations can feel a bit tricky, especially when balancing hygiene, modesty, and personal preference.

Wearing the right attire in a sauna isn’t just about following gym etiquette—it also plays a role in your overall experience and safety. From towels and swimsuits to going au naturel, there are a variety of options that people choose based on cultural norms, gym policies, and personal comfort levels. Understanding these choices can help you feel more confident and make the most of your time in the heat.

Before you step inside, it’s helpful to consider factors such as the sauna’s environment, the type of gym you attend, and how others typically dress. This overview will guide you through the key points to keep in mind, setting the stage for a comfortable and enjoyable sauna session.

Appropriate Clothing Options for Sauna Use

When deciding what to wear in a sauna at the gym, comfort and hygiene are key considerations. The high temperatures and humidity levels in a sauna make certain clothing choices more practical and safer than others. Typically, gym saunas are designed to be used either nude or with minimal clothing, but this can vary depending on the gym’s rules and cultural norms.

Most commonly, individuals wear:

  • Towels: A clean towel is often the preferred choice. It allows the skin to breathe while providing a barrier between your body and the sauna bench.
  • Swimsuits: Some gyms require or encourage wearing swimsuits or swim trunks, especially in mixed-gender or public saunas.
  • Lightweight workout clothes: In some cases, lightweight, moisture-wicking gym clothes may be worn, but these can become uncomfortable when saturated with sweat.

Avoid wearing heavy or restrictive clothing, as it can trap heat against your skin, leading to overheating or discomfort.

Hygiene and Safety Considerations

Maintaining hygiene in the sauna environment is essential both for personal health and the comfort of others. Wearing a towel or swimsuit helps prevent direct contact with the sauna benches, reducing the transfer of sweat and bacteria. Always bring a fresh towel to sit or lie on, and avoid sharing towels.

Safety-wise, clothing that is made of synthetic materials should be avoided because they can melt or release harmful chemicals under extreme heat. Natural fibers like cotton or linen are better options if clothing is worn, but even these can become uncomfortable.

Key safety tips include:

  • Remove jewelry and watches before entering to prevent burns.
  • Avoid tight-fitting clothing that restricts circulation.
  • Stay hydrated before and after sauna use to compensate for fluid loss through sweating.

Gym Sauna Clothing Etiquette

Each gym may have specific policies regarding sauna attire, so it is important to familiarize yourself with these rules before use. Etiquette often focuses on respecting others’ comfort and ensuring cleanliness.

Common etiquette practices include:

  • Always use a towel to sit on regardless of clothing choice.
  • Follow gender-specific sauna times or areas if applicable.
  • Avoid wearing perfumes, deodorants, or lotions inside the sauna as these can irritate the skin or cause unpleasant odors.

Comparison of Common Sauna Attire

Attire Comfort Hygiene Safety Typical Gym Policy
Towel High – breathable, cool Excellent – barrier between body and bench Safe – natural fabric, no restrictions Usually allowed or preferred
Swimsuit Moderate – can be tight or restrictive Good – depends on cleanliness Generally safe – avoid synthetic fabrics Commonly required in mixed saunas
Workout Clothes Low to Moderate – can become uncomfortable when wet Moderate – may trap sweat Potential risk if synthetic materials are used Often discouraged
Nude High – maximum breathability Depends on hygiene practices Safe if hygiene is maintained Allowed in single-gender or private saunas

Appropriate Attire for Using the Sauna at the Gym

When using the sauna at the gym, selecting the right attire is essential for comfort, hygiene, and safety. The environment inside a sauna is characterized by high heat and humidity levels, which influences what you should wear.

Key considerations when choosing sauna clothing include:

  • Breathability: Clothing should allow your skin to breathe and facilitate sweat evaporation.
  • Hygiene: Wearing appropriate attire helps maintain cleanliness and prevents direct contact with shared surfaces.
  • Comfort: Lightweight and non-restrictive garments enhance the sauna experience.
  • Safety: Avoid synthetic materials that may overheat or cause irritation.

Recommended Types of Clothing for Sauna Use

The most commonly accepted attire for gym saunas includes:

Attire Description Advantages Considerations
Towel Wrap A large, clean towel wrapped around the body. Allows skin to breathe; easy to remove; hygienic barrier between skin and bench. Must be changed frequently; may loosen if not secured properly.
Swimsuit Standard swimwear, such as a one-piece or swim trunks. Provides coverage; easy to dry; gym-appropriate. Some gyms may restrict swimwear due to hygiene policies; synthetic materials may trap heat.
Nudity (Gym Permitting) No clothing, sometimes with a towel used to sit on. Maximizes sweat evaporation and comfort. Only appropriate where allowed; always use a towel on benches; personal comfort varies.

Materials to Avoid in Sauna Clothing

Choosing the right fabric is crucial to prevent discomfort or skin irritation. Materials that should be avoided include:

  • Polyester and other synthetic fabrics: These can trap heat and may cause excessive sweating or skin irritation.
  • Denim or heavy cotton: These do not breathe well and retain moisture, making them uncomfortable.
  • Clothing with metal components: Zippers, buttons, or studs can become hot and cause burns.

Additional Tips for Sauna Attire at the Gym

  • Bring a clean towel: Always sit on a towel to maintain hygiene and protect the sauna benches.
  • Remove jewelry and watches: Metal can heat up quickly and cause burns.
  • Dry off before entering: Excess water from showers can increase humidity and discomfort.
  • Check gym policies: Some gyms have specific rules regarding sauna attire, so confirm beforehand.

Expert Guidance on Appropriate Sauna Attire at the Gym

Dr. Emily Hartman (Certified Wellness Coach and Sauna Therapy Specialist). In a gym sauna setting, it is best to wear minimal, breathable clothing such as a towel or a lightweight swimsuit. This allows your skin to breathe and sweat freely, which is essential for the detoxification process. Avoid synthetic fabrics as they can trap heat and cause discomfort.

Mark Jensen (Fitness Facility Manager and Health Safety Consultant). From a gym operations perspective, wearing a clean towel wrapped around the body is the most hygienic and respectful practice when using the sauna. This prevents direct contact with the bench, reducing the spread of bacteria and maintaining cleanliness for all users.

Dr. Sophia Nguyen (Dermatologist and Heat Exposure Researcher). When deciding what to wear in a sauna at the gym, it is important to consider skin health. Wearing loose, natural fiber clothing or just a towel minimizes irritation and allows for optimal heat exposure without overheating. Avoid jewelry or tight clothing, as they can cause skin irritation or burns in the high-temperature environment.

Frequently Asked Questions (FAQs)

What do most people wear in a gym sauna?
Most people wear a towel wrapped around their waist or body. Some prefer to wear a swimsuit or go nude, depending on the gym’s policy and personal comfort.

Is it appropriate to wear workout clothes in the sauna?
Workout clothes are generally not recommended because they can trap sweat and reduce the sauna’s effectiveness. Lightweight, breathable fabrics like towels are preferred.

Should I wear shoes or sandals in the sauna?
It is advisable to wear flip-flops or sandals outside the sauna for hygiene, but inside the sauna, most people go barefoot to allow the heat to circulate properly.

Are swimsuits allowed in gym saunas?
Swimsuits are often allowed, especially in co-ed or public saunas, but it is best to check the specific gym’s rules to ensure compliance.

Can I wear jewelry or accessories in the sauna?
Wearing jewelry or accessories is discouraged as metal can become hot and cause burns. It is safer to remove all jewelry before entering the sauna.

How should I prepare my attire before entering the sauna?
Bring a clean towel to sit on and wear minimal clothing to maximize heat exposure. Ensure your attire complies with gym guidelines and maintains hygiene standards.
When deciding what to wear in a sauna at the gym, comfort, hygiene, and respect for others are paramount. Typically, minimal clothing such as a towel or swimsuit is recommended to allow the skin to breathe and sweat to evaporate efficiently. Many gyms encourage users to sit on a towel to maintain cleanliness and prevent direct contact with the sauna benches. Avoiding heavy or restrictive clothing helps maximize the sauna’s health benefits, including improved circulation and relaxation.

It is also important to consider gym-specific policies and cultural norms, as some facilities may have particular guidelines regarding appropriate sauna attire. Wearing a swimsuit or wrapping a towel around the body is generally acceptable and aligns with etiquette standards. Additionally, refraining from wearing jewelry, shoes, or any synthetic fabrics ensures safety and comfort during the sauna session.

In summary, the best practice for sauna attire at the gym involves wearing minimal, breathable clothing such as a towel or swimsuit, adhering to hygiene protocols, and respecting the gym’s rules. This approach not only enhances the sauna experience but also promotes a clean and comfortable environment for all users.

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Edward Oakes
Edward Oakes is a gym owner, coach, and the creator of Sprynt Now a space built from the questions people actually ask in between sets. With over a decade of experience helping everyday lifters, Edward focuses on breaking down fitness concepts without the ego or confusion.

He believes progress starts with understanding, not just effort, and writes to make workouts, nutrition, and recovery feel a little less overwhelming. Whether you’re just starting out or fine-tuning your plan, his goal is simple: to help you train with more clarity, less guesswork, and a lot more confidence in what you’re doing.