Sauna Special: Stop wearing this shit
- Sporttonix
- May 19, 2022
- 4 min read
Updated: Feb 12
Alright, let’s talk about what you should NOT wear in a sauna. I see it all the time—people walking into the sauna dressed like they’re about to go for a jog, lounge around in a hoodie, or worse, bring their sweaty gym clothes in there.
Listen, the sauna is a place for relaxation, detoxification, and muscle recovery—not a place to sit in a pool of your own bad decisions. So, if you’ve been guilty of wearing the wrong stuff, it’s time for an intervention. Here’s what you should never wear in a sauna and what to wear instead.
Before you even think about what to wear
Your first step before entering the sauna is to undress completely and take a shower. It is necessary to take off the dusty and dirty clothes and shoes you have worn throughout the working day.
If you enter the sauna dressed in everyday clothes, the heat will release dirt and dust into the air. This will clog up your pores and the benefits you would've had if you had showered are smaller and less prominent. By taking a shower, you make sure your pores can breathe.
After that, you can finally decide what to wear or avoid having on during these 10 to 45 minutes. Basically, it will depend on your attitude towards social norms and personal comfort.
What Not To Wear
1. Gym Clothes (Especially Compression Gear & Sweatpants)
Why It’s a Problem:
Traps sweat and bacteria → You’ll just sit in your own funk.
Synthetic fabrics don’t breathe → You’ll overheat faster.
Compression gear can restrict circulation → Bad idea when you’re already sweating buckets.
What to Wear Instead:
✔ Loose, breathable cotton or linen
✔ A lightweight towel wrapped around your body
✔ Moisture-wicking (but not tight) sauna-specific wear
2. Plastic Sweat Suits (Seriously, Stop This)
Why It’s a Problem:
Dangerous overheating risk → These things were designed for extreme water weight loss, not for safe heat exposure.
Prevents proper sweating → Your body needs to release heat, not trap it.
You’ll look ridiculous → This isn’t a 90s wrestling weight cut.
What to Wear Instead:
✔ A lightweight sauna robe or towel
✔ Breathable, non-restrictive clothing
3. Jewelry & Metal Accessories
Why It’s a Problem:
Metal heats up FAST → Ever touched a hot seatbelt buckle? Yeah, now imagine that on your skin.
Can burn you → Rings, necklaces, earrings—they all turn into tiny branding irons.
Sweat + Metal = Tarnishing → Your jewelry will look as bad as your burnt skin.
What to Do Instead:
✔ Take off ALL jewelry before entering.
4. Perfume, Cologne, or Lotion-Soaked Clothing
Why It’s a Problem:
Heat intensifies scents → Your "fresh" cologne turns into a sauna gas attack.
Scented lotions block pores → Stops your body from sweating properly.
Other people will hate you → Not everyone wants to smell like your cheap body spray.
What to Do Instead:
✔ Go into the sauna fresh and clean—no perfumes, lotions, or deodorants.
5. Regular Shoes (or, God Help Us, Flip-Flops)
Why It’s a Problem:
Saunas are meant to be barefoot zones.
Shoes trap heat & bacteria → Making them a breeding ground for fungus and bad smells.
Flip-flops melt → Some rubber or foam sandals break down in extreme heat.
What to Wear Instead:
✔ Go barefoot or wear clean sauna-specific slides (if required by the facility).
6. Heavy Cotton Hoodies & Sweatpants
Why It’s a Problem:
You’ll overheat in minutes → This isn’t a "grit test."
Soaks up sweat like a sponge → Then you sit in it, making the experience miserable.
Turns the sauna into your personal sweat swamp → No one wants to be near that.
What to Wear Instead:
✔ Light cotton shorts and a breathable t-shirt
✔ A towel—yes, just a towel.
7. Anything You Just Worked Out In
Why It’s a Problem:
It’s already drenched in sweat → Now you’re marinating in it.
Bacteria thrives in warm, damp environments → You’re basically slow-cooking yourself in germs.
You’re bringing gym funk into the sauna → Don’t be that person.
What to Do Instead:
✔ Shower first. Always.
✔ Change into fresh, sauna-friendly clothing.
What You SHOULD Wear in the Sauna
If you’re wondering what’s actually sauna-appropriate, here’s the simple checklist:
✅ A lightweight towel (best option)
✅ Loose, breathable cotton clothing
✅ Sauna-specific wear (if available at your gym/spa)
✅ Nothing at all (if you’re in a private or clothing-optional sauna)
Extra Sauna Etiquette Tips:
✔ Always shower before entering.
✔ Don’t bring in water bottles, electronics, or personal items that can get damaged by heat.
✔ Respect personal space—don’t sit right next to someone if there’s room elsewhere.
Final Thoughts: Wear This, Not That
If you’re stepping into a sauna, do it right. Your goal is to relax, detox, and recover—not suffer in sweat-soaked gym clothes or burn yourself with hot jewelry.
🚫 Ditch the compression gear, plastic suits, hoodies, and sweaty gym clothes.
✅ Stick to towels, breathable fabrics, or go full sauna traditional with nothing at all.
Now go enjoy the sauna properly—without looking (or smelling) like a walking mistake.
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