What to Wear in an Infrared Sauna (and What to Avoid)

Knowing what to wear in an infrared sauna makes a real difference to how well a session works, because unlike a traditional sauna that heats the air around you, an infrared sauna warms your body directly with radiant heat. Anything between that heat and your skin gets in the way. The short answer is: wear as little as you are comfortable in, keep it loose and made of natural fibres, and skip anything synthetic, tight or metallic. This guide covers the best options, what to avoid and why, and how to adjust what you wear depending on what you are trying to get out of the sauna.

Why What You Wear in an Infrared Sauna Matters

An infrared sauna runs at a gentler air temperature than a traditional one, often somewhere around 45 to 60 degrees Celsius rather than 80 or 90, but the infrared panels heat your body more directly. That radiant heat needs to reach your skin to do its job. Thick, tight or synthetic clothing blocks it, traps sweat against you and can leave you feeling hotter and clammier without getting the benefit. The aim is to expose as much skin as you reasonably can while staying comfortable and hygienic, and to wear fabrics that breathe and let sweat evaporate rather than pool.

The Best Things to Wear in an Infrared Sauna

The most effective option is minimal, breathable natural fabric, or nothing at all if you have the privacy of a home cabin. Good choices include:

Nothing, with a towel: in a private home sauna, many people sit nude on a large cotton towel, which lets the infrared reach the most skin. Always put a towel down to sit on and another to wipe sweat.
Loose cotton shorts and a light vest or T-shirt: a comfortable, modest choice that still breathes well. Natural fibres like cotton, bamboo or linen absorb sweat and allow the heat through.
Swimwear: a bikini, swim shorts or a swimsuit is practical, easy to wash and fine for a shared or club setting. Choose a looser fit over anything compressive.
A cotton towel wrap: simply wrapping yourself in a towel is a clean, flexible option that you can open up as you warm through.

Whatever you choose, bring at least two towels: one to sit or lie on, and one to pat away sweat during and after the session. If you use the sauna often, a set of dedicated cotton sauna clothes that you do not mind getting stained by sweat is worth having.

What to Avoid Wearing

Several common items work against you in an infrared sauna:

Synthetic fabrics: polyester, nylon, spandex and most activewear trap heat and sweat against the skin and do not breathe. Some synthetics can also give off a faint odour when heated. Natural fibres are far better.
Tight or compressive clothing: leggings, shapewear and tight sports bras restrict circulation and stop the heat and your sweat from moving freely. Looser is better.
Jewellery and metal: rings, necklaces, watches and piercings absorb heat and can become uncomfortably hot against the skin. Take metal items off before you go in.
Heavy makeup and thick lotions: a sauna is a chance for your skin to sweat freely, so go in with a clean, bare face where you can. Heavy makeup can clog pores as you sweat, and thick creams sit on the surface. Remove makeup beforehand.
Shoes and socks: bare feet, or clean flip-flops in a shared facility, are the norm.

Contact lenses are usually fine for a short session, though some people find their eyes dry out and prefer glasses or nothing. If in doubt, follow the advice of the sauna manufacturer and your optician.

What to Wear for Different Goals

You can tune what you wear slightly to what you want from the session. If your focus is skin health and that post-sauna glow, less is more: bare, clean skin and a make-up-free face let sweat and radiant heat do the most. If you are using the sauna for muscle recovery after training, loose cotton over the areas you want to target is fine, but keep it thin so the heat still gets through. For general relaxation, comfort wins, so wear whatever lets you sit still and unwind for 20 to 40 minutes. There is a popular idea that wearing more, or wrapping up to sweat harder, boosts “detox” or weight loss, but the extra sweat is water you will replace as soon as you rehydrate, so there is little point overdressing. Our guide on home wellness and infrared saunas goes into the realities of those benefits in more detail.

Staying Safe and Hydrated

What you wear is only part of using a sauna sensibly. Drink water before, during and after your session, since you will sweat steadily throughout. Start with shorter sessions of 15 to 20 minutes while you get used to the heat, and step out if you feel dizzy, faint or unwell. Avoid alcohol beforehand, and if you are pregnant, have a heart condition, low blood pressure or any medical concern, check with a doctor first; the NHS guidance on coping with heat is a sensible reference point for how the body responds to high temperatures. Loose, breathable clothing helps your body regulate its temperature, which is another reason to keep it light.

Frequently Asked Questions

Can you wear clothes in an infrared sauna?

Yes. Loose, lightweight clothing made from natural fibres such as cotton is perfectly fine and lets the infrared heat through. The key is to avoid tight or synthetic clothing, which traps sweat and blocks the heat. Many people also use swimwear or simply a towel.

Is it better to be naked in an infrared sauna?

In a private home sauna, going nude on a cotton towel exposes the most skin to the infrared and is a popular choice. In a shared or public setting, swimwear or loose cotton is more practical and hygienic. Either way, always sit on a clean towel.

What should you not wear in an infrared sauna?

Avoid synthetic and compressive fabrics like polyester and spandex, metal jewellery and watches, shoes, and heavy makeup or thick lotions. These block the heat, trap sweat or heat up against your skin. Go in clean, bare-faced and in as little natural fabric as you are comfortable in.

Should you wear makeup in an infrared sauna?

It is best to remove makeup first. As you sweat, makeup can clog pores and mix with sweat on the skin, which defeats one of the main skin benefits of the sauna. A clean face lets your skin sweat and breathe freely.

Do you need special sauna clothes?

No. You do not need to buy anything special. A loose cotton T-shirt and shorts, swimwear, or a couple of cotton towels are all you need. If you use the sauna regularly, it helps to keep a dedicated set of light cotton clothes you do not mind sweating in.