What Should You Wear in an Infrared Sauna?

Short answer: wear as little or as much as you’re comfortable in, as long as it’s loose and breathable. In your own home infrared sauna, plenty of people go nude or wrap in a towel. Others may prefer light cotton clothes, gym shorts, or a swimsuit. There’s no dress code. The only real rule is to let your skin breathe and your sweat evaporate, so avoid anything tight or synthetic.

If you’re about to take your first session, though, “wear whatever” may not feel like the most helpful answer. Below, we get specific about the best fabrics, your options depending on how covered you like to be, what to leave outside the door, and the etiquette differences between a home and public sauna.

The One Rule That Actually Matters: Breathability

The whole point of a sauna session is to heat your body and sweat freely. So, anything that traps heat against your skin or holds sweat in place works against that. So the goal is to find a fabric that lets air move and moisture escape.

That’s why loose, breathable natural fibers are a great option. Cotton is the classic choice. It’s soft, breathable, and absorbs sweat instead of sealing it against your skin.

Linen and other light natural fabrics work well, too. So long as you keep the fit relaxed rather than clingy, you’ll be comfortable the whole time.

Infrared saunas make this easier than traditional ones, by the way. Because infrared warms your body directly rather than superheating the air, a Health Mate cabin runs at a gentler 120–140°F. It still gets you sweating, but the milder air temperature means light clothing tends to feel comfortable rather than stifling.

Your Options, From Most to Least Covered

There’s a real range of options here. The right pick mostly comes down to personal comfort.

Nude. In your own home sauna, this is completely fine and probably the most common choice for solo sessions. Bare skin lets the infrared reach you directly, and sweat evaporate freely. Just put a towel down to sit on.

A towel wrap. Wrapping yourself in a towel is easy, breathable, and simple to adjust. This is a preferred option for anyone who wants a little coverage without actual clothing. Plus, it doubles as your seat protection.

Light, loose clothing. Gym shorts, a cotton T-shirt, a tank top, or comfortable loungewear all work great. This is the go-to if you’re using the sauna with family around or you just prefer to stay dressed.

A swimsuit. Swimwear is a solid choice, especially if you’re pairing the sauna with a shower or plunge afterward. One small caveat: some swimsuits are made of synthetic performance fabrics, so choose a looser, more breathable style over a tight compression suit.

Health Mate’s own guidance recommends comfortable clothing, a bathing suit, or a simple towel wrap. Pick whichever lets you relax the most.

What to Leave Outside the Sauna

A few options are worth skipping, as they can keep you from getting comfortable or even from receiving the full benefit of the sauna session.

Tight, synthetic activewear. Compression leggings, polyester performance tees, and anything skin-tight trap sweat and block the airflow you’re trying to create. Save them for the gym.

Metal jewelry. Rings, necklaces, watches, and bracelets can heat up against your skin and make you quite uncomfortable. Take them off before you go in. After all, it’s easier than trying to take a warm necklace off your collarbone mid-session.

Heavy makeup and lotions. Going in with a clean face lets your skin sweat freely through open pores. Thick makeup, heavy moisturizers, and oils can sit on the skin’s surface while you sweat, which is what you don’t want. A quick cleanse beforehand is ideal.

Shoes. You don’t need them inside the cabin. Go barefoot or in clean socks.

As for contact lenses, many people wear them in the sauna without issue. However, the warmth can leave eyes feeling dry. If that happens, lenses can get uncomfortable. If you’re prone to dry eyes, glasses or a lens-free session may feel better. It’s about your comfort, and it’s not a hard rule.

A Few Comfort Notes for Men and Women

The basics are the same for everyone, but there may be a couple of small differences, depending on your gender:

Women often find a bikini or a two-piece cotton set more comfortable than a one-piece, simply because there’s more airflow. A towel wrap or a loose cotton dress works just as well. If you have long hair, tie it up to keep it off your neck and out of the sweat.

Men usually reach for loose shorts or go with a towel. Again, steer clear of tight synthetic material. Swap compression shorts for something roomier.

None of this is complicated. If it’s loose, breathable, and you feel relaxed in it, you’ve got it right.

Hygiene and Protecting the Bench

Here’s the practical habit that matters most, no matter what you wear: always sit or lie on a clean towel.

A towel under you does two jobs. It keeps your sweat off the wooden bench, protecting the cabin and keeping it hygienic. Plus, it gives you a clean, comfortable surface every time.

Bring a second smaller towel to wipe your face and hands during the session. After you’re done, a quick wipe-down of the bench keeps everything fresh for the next use. To read more, our sauna care guide covers the full routine. Additionally, a good sauna towel or accessory set makes it effortless.

This towel habit is the one piece of “what to wear” that isn’t really about you, necessarily. Instead, it’s about looking after the sauna. Make this part of your routine from day one.

Home Sauna vs. Public Sauna: The Etiquette Shifts

Where you’re using the sauna changes the unwritten rules more than anything else. As you might imagine, the rules are different at home than they are in public.

In your own home infrared sauna, you make the rules. Nude, towel, or clothed, it’s entirely your call. After all, you only have to consider yourself and whoever you share it with. That freedom is honestly one of the quiet perks of owning your own cabin instead of relying on a gym or spa.

In a public or spa sauna, it’s different. Most require at least a towel or a swimsuit, and norms vary a lot by facility and culture. Many require a swimsuit, while others are towel-only. When in doubt, keep a towel wrapped and check the posted rules. You’re sharing the space, so covering up and always sitting on a towel is basic courtesy.

Keep that contrast in mind if you’re used to a gym sauna and thinking about a home unit. Many find a home spa much more relaxing. You can step in for a session on your own terms without packing a bag or following someone else’s dress code.

What to Bring, Besides What You Wear

A couple of small extras can make every session smoother.

Bring water. You’ll sweat, of course. So, sipping before, during, and after keeps you comfortable.

Bring a large towel to sit on and a smaller one for your face. If you want to cool down afterward, have a change of clothes and maybe a robe ready by the door. That’s because you’ll want to get out of anything damp once you finish.

And if you use the sauna in the evening, keep the lights low and your phone outside the sauna. Keep in mind: the less you bring into the sauna, the more the sauna session can actually feel like a break.

Frequently Asked Questions

Can you wear clothes in an infrared sauna?

Absolutely. Loose, breathable clothing like cotton shorts, a T-shirt, or light loungewear is perfectly fine. Just avoid tight or synthetic fabrics that trap sweat and block airflow.

Should you be naked in an infrared sauna?

In your own home sauna, it’s a common and completely valid choice. Bare skin lets you sweat freely, and the infrared reaches you directly. Just sit on a towel. In a public sauna, cover up with a towel or swimsuit.

Can you wear a swimsuit in an infrared sauna?

Yes, and it’s a popular option, especially if you’re showering or plunging afterward. Choose a looser, breathable suit over a tight synthetic compression style.

What fabric is best for a sauna?

Loose, natural, breathable fabrics. For many, that means cotton first, then linen. They absorb sweat and let your skin breathe. Skip polyester and other tight synthetics.

Should I wear a bra in the sauna?

If you want coverage, a soft cotton bralette or bikini top is comfortable. Avoid tight, underwired, or synthetic sports bras, as they can trap heat and sweat.

Can I wear jewelry or a watch in the sauna?

It’s best to remove metal jewelry and watches. Metal heats up against your skin and can get uncomfortable during a session.

Do I need to remove makeup before a sauna?

It’s a good idea. A clean face lets your skin sweat freely, and heavy makeup or lotion can sit on the surface while you sweat. A quick cleanse beforehand is ideal.

There’s no uniform for the sauna. Aim for loose, breathable, comfortable clothes; always sit on a towel, and leave tight synthetics and metal jewelry outside.

In your own Health Mate infrared sauna, the rest is entirely up to you. New to it all? Our beginner’s guide walks you through your first sessions, or you can browse the full catalog to find the cabin that fits your space.