What To Wear In An Infrared Sauna (A Practical Guide)

Infrared saunas feel amazing—until you are stuck sweating through your leggings, wondering if you made the wrong wardrobe call. Spoiler: You probably did. When it comes to what to wear in infrared sauna sessions, the right outfit (or lack of one) can make a surprising difference. 

The right choice helps your body absorb that deep, healing heat. The wrong one? Just hot, sticky, and far less effective. Let’s break down exactly what to wear, what to avoid, and why choosing the right sauna outfit matters just as much as choosing the right sauna.

What To Wear In Infrared Sauna Sessions: A Quick Look

Why Clothing Matters In An Infrared Sauna?

Infrared saunas use light waves that penetrate your skin directly, heating your body from within. This makes your clothing choice important. When infrared rays hit fabric, they can be partially blocked or absorbed before reaching your skin. The more direct contact these rays have with your skin, the greater benefits you'll experience. 

Proper attire also affects hygiene, especially in shared saunas. The right clothing choices help keep the sauna clean while protecting you from potential bacteria or fungi that might be present in public facilities.

Can I Wear Clothes In An Infrared Sauna?

Yes, you can wear clothes in an infrared sauna. To maximize the effects, it is recommended to wear as little as possible. Infrared heat works by directly penetrating your skin, so minimal clothing means better absorption and more effective sweating. If you prefer modesty or are in a public setting, choose loose, breathable cotton garments.

Here’s how minimal clothing can maximize the benefits of an infrared sauna:

• Maximum infrared penetration – Nothing blocks the rays from reaching your skin.
• Improved detoxification – Sweat can flow freely, which helps eliminate toxins.
• Better temperature regulation – No heat-trapping fabrics around your body.
• Greater comfort – Less fabric means fewer distractions and irritation.
• No risk of fabric releasing chemicals – Avoids synthetic materials that can off-gas when heated.
• Simpler hygiene – Easier to clean up when only using a towel.

What To Wear In An Infrared Sauna: A Practical Breakdown For First-Timers

1. Towels

A cotton towel is a smart pick if you want to keep it simple and modest. Here’s how to get the most from it.

• Choose light, 100% cotton towels without synthetic blends
• Wrap the towel loosely around your body to allow airflow
• Always have a second towel to sit on for hygiene
• Avoid heavy, thick towels that might prevent proper sweating
• Replace sweat-soaked towels with dry ones if needed during longer sessions

2. Cotton Clothing Options

When you want a little more coverage, loose-fitting cotton clothes are the way to go.

• Oversized cotton t-shirts allow airflow while providing coverage
• Loose cotton shorts or light yoga pants work well for lower body coverage
• Avoid tight-fitting cotton items that restrict sweat flow
• Ensure all clothing is clean before entering to maintain sauna hygiene
• Cotton naturally absorbs excess heat waves while allowing skin to breathe

3. Swimwear Considerations

Swimwear is popular in public saunas, but you’ll want to avoid certain materials and designs.

• Choose swimwear made primarily from natural materials
• Avoid swimsuits containing PVC, spandex, or synthetic blends
• Select loose-fitting options when possible to allow better airflow
• Remove any swimwear with metal decorations, zippers, or underwires
• Be aware that tight synthetic swimwear can reduce the effectiveness

4. Footwear Options

You usually won’t need shoes in the sauna, though certain cases call for light, protective footwear.

• Clean flip-flops or shower shoes help prevent fungal infections in public saunas
• Choose plastic or rubber options without fabric components
• Never wear regular shoes or slippers that might introduce dirt
• Keep footwear away from where others sit as a courtesy
• Ensure footwear is completely dry before entering

What Not To Wear In The Infrared Sauna: Materials & Items That Don't Belong

Not everything is sauna-safe. Let’s go over what to avoid wearing.

Dangerous Materials

• PVC or synthetic fabrics - These can soften or release harmful chemicals when heated.
• Spandex or workout clothing - Prevents proper sweating and may contain synthetic materials.
• Heavy or insulating fabrics - Can cause overheating and reduced detoxification.

Jewelry & Metal

• All jewelry, including rings, necklaces, and watches - Can heat up and cause burns.
• Body piercings - Should be removed before entering to prevent burns.
• Underwire bras or clothing with metal components - Heat conductors that can cause discomfort or injury.

Skincare Products

• Lotions, oils, and creams - Clog pores and prevent effective sweating.
• Makeup - Melts with sweat and can clog pores.
• Heavy moisturizers - Creates a barrier that inhibits natural sweating.

Electronics

• Smartwatches and fitness trackers - Sensitive to heat damage.
• Phones or other electronic devices - Can be damaged by heat and humidity.

Seasonal Considerations: What To Wear In Infrared Saunas Based On Weather

From scorching summers to chilly winters, here’s what to consider before stepping into an infrared sauna.

In Colder Months (Fall & Winter)

During colder weather, your body is already working harder to regulate core temperature. That can make entering and exiting an infrared sauna more of a shock to your system.

What to do:

• Bring a warm layer for after your session, like a robe or oversized hoodie, to prevent rapid heat loss when you step out.
• Choose breathable, skin-hugging cotton pieces if you're sensitive to the cold, but don’t overlayer inside the sauna. One thin layer is plenty.
• Pre-warm your body with light movement (like stretching or a warm shower) to avoid cold-muscle tension going in.

In Warmer Months (Spring & Summer)

When it's hot outside, your body’s natural sweat response is already active, so your threshold for additional heat is lower.

What to do:

• Go nude if you're in a private setting or wear minimal clothing like loose cotton shorts or a towel wrap to allow maximum airflow.
• Hydrate extra well beforehand, as you're likely already losing water from ambient heat outdoors.
• Cool down slowly post-session – stepping directly into summer heat may delay your body's recovery process.

What To Wear After Your Infrared Sauna Session: Best Clothing Choices

After your infrared sauna session, here’s what to wear to stay comfortable and support recovery.

• Choose moisture-wicking natural fabrics like bamboo or loose organic cotton. These absorb residual sweat and allow your skin to breathe.
• Avoid tight or clingy outfits because they can trap lingering heat and make it harder for your body to cool down efficiently.
• Opt for oversized, breathable layers such as a loose cotton T-shirt or a flowy lounge set if you're heading home or planning to relax afterward.
• Bring clean clothing since your pre-sauna outfit may be damp or carry bacteria from sweating. A fresh change helps maintain skin hygiene.
• Skip synthetic materials even after your session because they can irritate open pores or cause overheating if your body has not fully cooled down.

What Are the Best Eco-Friendly Clothes For Infrared Saunas: Comfortable & Conscious Picks

Wearing eco-friendly clothing in an infrared sauna supports both your body and the planet. Let’s take a quick look.

Hemp Fabric: Best for Longer Sessions

• When to use: Ideal for 20–30 minute sessions when you need a durable and breathable layer.
• How to use: Choose a lightweight hemp tank top or shorts. Avoid thick or layered designs that trap heat.
• Why it works: Hemp is naturally antimicrobial and moisture-wicking, helping you stay fresh and dry.

Organic Bamboo: Best for Sensitive Skin

• When to use: Perfect for daily sauna users or anyone with eczema, psoriasis, or heat sensitivity.
• How to use: Try bamboo bralettes, boxer briefs, or relaxed yoga pants. Keep fits loose.
• Why it works: Bamboo is incredibly soft, regulates temperature well, and is gentle during high sweat production.

TENCEL™ (Lyocell): Best for Light Coverage

• When to use: Great for short 10–20 minute sessions, especially in warmer climates.
• How to use: Go for TENCEL camisoles or wide-leg shorts. Avoid mixing with polyester.
• Why it works: TENCEL absorbs moisture efficiently and stays cool to the touch, ideal for heat exposure.

Recycled Cotton: Best for Low-Heat Infrared Use

• When to use: Best for lower-temp infrared sessions under 140°F.
• How to use: Stick to thin, loose recycled cotton garments like tees or tank tops. Avoid thick fleece or terry cloth styles.
• Why it works: It offers breathability while reducing environmental impact, but heavier weaves can block infrared rays.

Top Infrared Sauna Accessories For A Better Experience

These accessories can improve relaxation, safety, and effectiveness during your infrared sauna sessions.

1. Backrests & Headrests

Use an ergonomically designed wooden or foam backrest to help maintain posture and reduce tension during longer sauna sessions.

• Choose a curved wooden or foam backrest to support your spine during the session
• Sit upright with the backrest to avoid slouching and reduce muscle tension
• Avoid standard pillows–use sauna-safe materials that stay cool and dry

2. Aromatherapy Diffusers

Adding an essential oil diffuser (non-electric or battery-powered) can enhance relaxation and stress relief.

• Choose calming essential oils like lavender, eucalyptus, or peppermint for stress relief
• Always place diffusers outside direct heat to avoid overheating or fire hazards
• Limit usage to a few drops of essential oil to prevent overwhelming scents in a heated space

3. Hydration Bottles

An insulated, BPA-free water bottle ensures you stay hydrated without needing to exit the sauna.

• Sip water every few minutes to stay hydrated without interrupting your routine
• Refill your bottle before entering to ensure you have enough for the entire session
• Clean your bottle after each use to prevent bacterial buildup from heat and moisture

4. Chromotherapy Lights (Color Therapy)

Many infrared saunas include LED light systems that use color frequencies to support mental and emotional wellness.

• Choose blue light sessions to help calm your mind before sleep
• Use a red light if you need a natural energy boost or mental stimulation
• Try the green light to promote emotional balance and reduce feelings of stress

5. Sauna Thermometers & Timers

Monitor heat levels and session length to stay safe and maximize results.

• Check the thermometer before entering to confirm a safe starting temperature
• Set a timer to keep sessions within the 15–20 minute range
• Use the thermometer during your session to avoid overheating

6. Seat Cushions (Heat-Resistant)

Use cushions made from non-toxic, heat-safe materials to improve comfort without interfering with infrared heat.

• Choose cushions that reduce pressure on hips, thighs, and lower back
• Make sure the material is rated for high sauna temperatures (up to 194°F / 90°C)
• Select cushions with waterproof or wipeable surfaces for easy cleaning

7. Bluetooth Speakers Or Sound Therapy Systems

Enhance your infrared sauna sessions with soothing audio like calming music, nature sounds, or guided meditations.

• Choose moisture-resistant speakers designed for high-humidity environments
• Position devices outside direct heat zones to prevent damage
• Create a calming playlist ahead of time to avoid interruptions

8. Detox Brush Or Body Brush

Use a dry brush before your infrared sauna session to stimulate circulation and support natural detoxification.

• Gently brush skin in upward strokes toward the heart before entering the sauna
• Focus on areas like arms, legs, and back to boost lymphatic flow
• Use a natural-bristle brush with a long handle for easy reach

What To Wear In An Infrared Sauna: Adjusting For Different Scenarios

From private setups to shared spaces, your sauna attire and routine may need to adjust depending on the environment.

Private Home Sauna Etiquette

When using a personal sauna at home, you have more flexibility but should still maintain these standards:

• Keep a supply of clean towels available for yourself and guests
• Establish clear family guidelines about appropriate attire
• Maintain regular cleaning schedules to keep the sauna hygienic
• Consider designated times for private use versus family use

Public Sauna Etiquette

Public saunas require additional considerations:

• Always check facility rules regarding required attire
• Bring multiple clean towels—one to sit on and one to wear or dry off with
• Wear flip-flops in common areas leading to the sauna
• Shower before entering to maintain cleanliness for all users

Health & Medical Considerations

Special health situations may require:

• Those with sensitive skin might benefit from loose cotton clothing to prevent direct contact with sauna surfaces
• Pregnant women should consult healthcare providers about appropriate sauna use and attire
• People with certain medical conditions may need to modify their sauna attire based on medical advice
• After workouts, change out of sweaty exercise clothing before entering

What You Need A Perfect Infrared Sauna Routine: Simple Steps To Maximize The Experience

A well-rounded infrared sauna routine includes smart preparation, mindful time inside, and a few simple post-sauna habits.

Pre-Sauna Preparation

Before entering your infrared sauna:

• Shower to remove lotions, oils, and dirt from skin
• Remove all jewelry, watches, and metal items
• Ensure clothing (if worn) is clean and dry
• Prepare clean towels for sitting and drying off
• Remove makeup to allow pores to open fully

During Your Session

While enjoying your sauna:

• Keep a water bottle nearby to stay hydrated
• Have an extra towel available to wipe excess sweat
• Listen to your body—if you feel overheated, reduce session time
• Adjust or remove clothing if you become uncomfortable

Post-Sauna Care

After your session:

• Shower to remove toxins released through sweat
• Change into fresh, clean clothing
• Wash sauna attire promptly to prevent bacterial growth
• Allow the sauna to dry completely before closing

Conclusion

When deciding what to wear in infrared sauna sessions, comfort and practicality matter most. Aim for breathable, minimal clothing or none at all if you are in a private space, so the infrared heat can do its job effectively. More skin exposure means better heat absorption and more efficient sweating. Just make sure to always sit on a clean towel for hygiene.

If you’re ready to bring the infrared sauna experience into your own home, consider Nordvik – we offer a wide range of traditional saunas as well as infrared variants that can turn your space into a personal wellness retreat.

FAQs

Can I wear my workout clothes in an infrared sauna?

No, workout clothes contain synthetic materials like spandex that can prevent proper sweating and may release chemicals when heated. Change into cotton clothing or use a towel instead.

Is it unsanitary to go nude in a private infrared sauna?

Not if you follow proper hygiene protocols. Always sit on a clean towel, shower before entering, and clean the sauna regularly. This is actually the most effective way to experience infrared benefits.

How often should I wash my sauna clothing?

After every use. The combination of heat, sweat, and moisture creates an ideal environment for bacterial growth. Fresh, clean clothing for each session is essential.

Can I wear a bathing suit with underwire in an infrared sauna?

No. Any metal, including underwires, can heat up significantly and potentially cause burns or discomfort. Choose swimwear without metal components.

Should I wear different clothing for traditional vs. infrared saunas?

Yes. Traditional saunas operate at higher temperatures, which might influence your comfort level. However, the fundamental recommendations remain similar: natural, loose-fitting fabrics or nothing at all are best for both types.