Sauna etiquette: a first-timer's guide
Everything you need for your first visit to a sauna, bathhouse or cold plunge studio, without the awkward moments.
What to bring
- Two towels: one to sit on in the sauna, one to dry off.
- A swimsuit, unless you know the venue is clothing-optional.
- Flip-flops or sandals for wet floors.
- A water bottle. You'll sweat a lot.
The unwritten rules
- Shower first. Rinse off before the sauna and before any shared pool or plunge.
- Always sit on a towel. Your sweat shouldn't touch the benches.
- Keep it quiet. Many saunas are calm spaces. Social saunas are livelier, but follow the room's mood.
- Ask before pouring water on the rocks in a traditional sauna. It raises the heat for everyone.
- Close the door quickly so the heat stays in.
- No phones in most hot rooms. Heat can damage them, and people value privacy.
A simple first session
- Shower and dry off.
- Sauna for 5 to 10 minutes. Lower benches are cooler, so start there.
- Cool down: a cool shower or, if you're ready, a short cold plunge.
- Rest for 10 minutes and drink water.
- Repeat two or three times if you feel good.
Common questions
How long should you sit in a sauna?
Most people do rounds of about 5 to 15 minutes, then cool off and rest before going back in. Beginners should start at the short end. Leave right away if you feel dizzy, nauseous or unwell.
Do you wear clothes in a sauna?
It depends on the venue. Many American bathhouses and gyms require swimsuits, while some traditional and European-style saunas are clothing-optional or nude in certain areas. Check the venue's policy before you go, and always sit on a towel.
How long should you stay in a cold plunge?
Beginners often start with 30 seconds to a minute and build up slowly. Get out if you feel numb, shaky or lightheaded, and never plunge alone if you're new to it.
Should you shower before a sauna?
Yes. Rinse off before you go in, and again before using a cold plunge or shared pool. It keeps shared spaces clean and is expected nearly everywhere.
What is the difference between infrared and traditional saunas?
A traditional (Finnish) sauna heats the air with a stove and rocks, often to around 160 to 200°F, and you can pour water on the rocks for steam. An infrared sauna uses infrared panels to warm your body directly at lower air temperatures, and is often booked as a private session.
This guide is general information, not medical advice. If you're pregnant or have a heart condition, blood pressure issues or other health concerns, talk to your doctor before using a sauna or cold plunge.