TLDR

• Always shower before entering the sauna to maintain hygiene and respect for others.
• Keep conversations quiet and respectful; avoid using phones or loud noises inside the sauna.
• Bring essentials like a towel and water bottle, and follow time limits for comfort and safety.

Sauna Etiquette: Do’s and Don’ts for First-Time Users

Using a sauna for the first time should feel relaxing, not intimidating. Whether you are visiting a gym, spa, leisure centre or using a home sauna, knowing the basic rules can make the whole experience more comfortable for you and everyone around you.

Saunas are designed to create a calm, warm and restorative environment. They are often used after exercise, during recovery routines, or simply as part of a wider wellness lifestyle. But because they are shared spaces in many settings, good sauna etiquette matters.

From showering before you enter to knowing how long to stay inside, this guide covers the key sauna do’s and don’ts every beginner should know.

Why Sauna Etiquette Matters

Sauna etiquette is about more than just being polite. It helps protect hygiene, keeps the space comfortable and makes sure everyone can relax properly.

In a hot, enclosed environment, small behaviours can make a big difference. Strong fragrances, loud conversations, phones, sweat on benches or staying in too long can quickly affect the experience for others.

Good sauna rules are simple. Arrive clean, use a towel, respect personal space, stay quiet and listen to your body.

If you are planning to enjoy regular sauna sessions at home, you can also explore the full range of saunas at Gym Fitness Store to create a private wellness space without relying on shared facilities.

1. Do Shower Before Entering

One of the most important sauna etiquette rules is to shower before you go in.

A quick shower helps remove sweat, deodorant, lotions, oils and dirt from your skin. This keeps the sauna cleaner and helps prevent unwanted smells from building up in the heat.

This is especially important in public gyms and spas where several people may use the same sauna throughout the day.

A clean body, clean towel and fresh mindset are the best way to start any sauna session.

2. Do Bring a Towel

Always bring a clean towel into the sauna.

Use it to sit or lie on rather than placing your skin directly on the wooden bench. This is better for hygiene, more comfortable and more respectful to other users.

In most sauna facilities, sitting on a towel is expected. If you are unsure of the rules, check the signs outside the sauna or ask a staff member before entering.

For home sauna users, this habit is still worth keeping. It helps protect the timber, keeps the seating area fresher and makes cleaning easier.

3. Do Stay Hydrated

Saunas make you sweat, which means your body loses fluid. Drinking water before and after your session is one of the simplest ways to use a sauna safely.

Healthline’s guide on how to use a sauna recommends drinking water before entering and taking time to cool down afterwards.

Avoid going into a sauna when dehydrated, unwell or after drinking alcohol. If you feel dizzy, light-headed, sick or uncomfortable, leave the sauna straight away and cool down gradually.

Saunas should feel relaxing, not like a test of endurance.

4. Do Keep Noise to a Minimum

A sauna is not the place for loud conversations, phone calls, videos or music.

Most people use saunas to unwind, recover or enjoy a quiet moment after exercise. Speaking softly is usually fine, but loud chatting can quickly ruin the peaceful atmosphere.

Phones are best left outside too. The heat may damage them, and bright screens can be distracting for other people.

Good sauna etiquette means respecting the calm environment.

5. Do Start with Short Sessions

If you are new to sauna use, start slowly.

Virgin Active’s advice on the best way to use a sauna suggests beginners start with around 5 to 10 minutes before gradually building up as they become more comfortable.

Many experienced users may stay in for longer, but there is no need to push yourself. Your ideal session length depends on your comfort, the sauna temperature, your hydration levels and your personal health.

As a simple beginner routine, try:

Shower before entering
Sit on a towel
Stay in for 5 to 10 minutes
Leave if you feel uncomfortable
Cool down gradually
Drink water afterwards

Once you are used to the heat, you can slowly increase your time if it feels right.

6. Don’t Wear Heavy Clothing

What to wear in a sauna depends on the facility rules.

In many UK gyms and spas, swimwear is commonly required. In some private or traditional sauna settings, towels may be preferred. The key rule is to follow the venue’s guidance and make sure whatever you wear is clean and suitable for heat.

Avoid heavy gym clothes, trainers, outdoor clothing or anything that traps sweat unnecessarily. These can feel uncomfortable and may not be hygienic in a hot shared environment.

If you are using a home sauna, comfort and cleanliness should guide your choice.

7. Don’t Use Strong Perfumes or Lotions

Strong perfumes, body sprays, scented oils and heavy lotions can become overpowering in the heat.

Because saunas are enclosed spaces, fragrances can intensify quickly and may irritate other users. Some people are sensitive to strong smells, so it is best to keep things neutral.

If essential oils are allowed, only use them in the way recommended by the sauna manufacturer or facility. Never pour oils directly onto sauna stones unless the equipment is designed for it.

8. Don’t Bring Food or Alcohol Inside

Food and alcohol do not belong in a sauna.

Eating inside is unhygienic, unpleasant for others and can create mess. Alcohol is also a bad idea because it can increase the risk of dehydration and make it harder to judge how your body is reacting to the heat.

Water is the best option before and after sauna use.

If you want a post-sauna drink, choose water or an electrolyte drink and give your body time to cool down properly.

9. Don’t Exercise Inside the Sauna

A sauna is for heat exposure and relaxation, not workouts.

Doing press-ups, stretching aggressively or exercising inside a sauna can increase strain on the body and make the space uncomfortable for others. It can also create unnecessary sweat on the floor and benches.

Use the sauna after your workout as part of your recovery routine, then take time to cool down and rehydrate.

For home fitness and recovery setups, Gym Fitness Store offers a wide range of equipment and wellness products to help support a balanced training environment.

10. Don’t Ignore Other People’s Space

Personal space matters in a sauna.

If the sauna is quiet and there is plenty of room, avoid sitting directly next to someone unless necessary. Leave a comfortable gap where possible and be mindful when entering or leaving.

If the sauna is full, wait rather than squeezing in awkwardly. A few minutes of patience is better than making the space feel overcrowded.

Good sauna etiquette is about awareness. Notice the room, respect the people in it and keep the experience calm.

11. Do Cool Down Properly Afterwards

Cooling down is an important part of sauna use.

After leaving the sauna, take a few minutes to let your body return to a normal temperature. You can sit quietly, take a lukewarm shower or drink water.

Some people enjoy alternating sauna use with a cold shower or ice bath, but beginners should take this slowly. Sudden cold exposure can feel intense if your body is not used to it.

The main goal is to recover comfortably and rehydrate.

Common Sauna Mistakes to Avoid

If you are using a sauna for the first time, avoid these common mistakes:

Staying in too long to “prove” you can handle it
Entering without showering first
Sitting directly on the bench without a towel
Using strong fragrances
Talking loudly or using your phone
Going in dehydrated
Using the sauna after alcohol
Ignoring dizziness or discomfort

Sauna use should feel controlled, calm and enjoyable. If something feels wrong, leave and cool down.

Final Thoughts

Sauna etiquette is simple once you know the basics. Shower before entering, sit on a towel, keep noise low, respect personal space and start with shorter sessions if you are new.

The best sauna experience is not about staying in the longest. It is about using the heat safely, relaxing properly and creating a respectful environment for everyone.

Whether you are visiting a gym sauna or building your own wellness area at home, these sauna do’s and don’ts will help you feel more confident from your first session.

Ready to bring the sauna experience home? Explore the latest saunas at Gym Fitness Store and find the right model for your home wellness routine.

FAQs

Q1: Can I wear a swimsuit in the sauna?
It's generally recommended to avoid swimwear in a traditional sauna, as it can trap heat and moisture. Many facilities prefer users to wear a towel or minimal clothing respecting local customs.

Q2: How long should I stay in the sauna?
Most experts advise 15-20 minutes per session. If you feel uncomfortable, dizzy, or overheated, exit immediately.

Q3: Is it necessary to shower before using the sauna?
Yes, showering beforehand is crucial for hygiene and to keep the sauna clean for others.

Q4: Can I use oils or fragrances inside the sauna?
Use of strong fragrances or oils is usually discouraged unless the sauna is designed for aromatherapy and it's permitted by the facility.

Q5: What should I bring to the sauna?
Bring a clean towel, water bottle, and optionally flip flops or sandals for hygiene when walking around.