Sauna Etiquette for First-Timers

Last reviewed November 2026

Quick answer: Shower before you go in, sit on a towel, keep your voice low, and leave your phone outside. Ask before pouring water on the stones. Follow the facility's clothing rules, which range from swimsuit-required to nude-only. Rinse off before any shared pool or plunge. Drink water, and leave when you've had enough.

What to bring

Two towels: one to sit on and one to dry off. Many places rent or include them.
A swimsuit, if the facility requires one. Check the listing first.
Flip-flops or sandals for wet floors.
A water bottle.
Toiletries, if the facility doesn't provide them. Most bathhouses do.
A hair tie and a bag for wet things.

Leave jewelry at home. Metal gets hot, and some stones and cold water don't mix well with it.

What to wear

There's no single rule. It depends on the place, and ThermAtlas lists each facility's clothing and gender policy so you can check ahead.

Swimsuit required: most US contrast studios, community saunas, gyms and hotel spas.
Clothing optional: some bathhouses and Nordic-style spas.
Nude, gender-separated: the bathing areas of Korean spas and some traditional bathhouses. Shared co-ed areas give you a uniform.
Private suites: whatever you like.

If you're unsure, bring a swimsuit and follow what everyone else is doing.

The unwritten rules

Shower first. It's a hygiene courtesy, and in most places it's an actual rule.
Always sit or lie on a towel. Keep your sweat off the wood.
Keep it quiet. Low conversation is fine in most social saunas. Some rooms are silent; look for a sign.
No phones. Heat damages them, and nobody wants a camera in a sauna. Many places ban phones outright.
Ask before pouring water. In a shared room, say "Mind if I add some steam?" before the ladle. Pour slowly, a little at a time.
Close the door fast. Every second it's open lets the heat out.
Make room. Shift over when someone comes in, and don't spread out on the top bench when it's busy.
Rinse before shared water. Shower off the sweat before a cold plunge or pool.
Don't stare and don't comment on bodies. Bathhouses are among the most body-neutral places there are. Keep it that way.
Don't push it. Leave when you want to. Light-headed means it's time to go.

Tradition-specific notes

Finnish and community saunas: pouring water (löyly) is part of the experience, but ask first. Rounds of heat, then cold, then rest are normal. You'll never be the only one stepping out for a plunge.
Russian banyas: expect heavy steam and a venik (branch bundle) massage if you book a platza. Tea and food between rounds are part of the culture, so take your time.
Korean spas: take your shoes off at the entrance (you'll get a locker key). Wash thoroughly at the seated showers before any pool. Wear the uniform in shared areas. Body scrubs (seshin) are booked at the counter.
Contrast studios: you usually book a time slot, so arrive a few minutes early. Studios with guided sessions will walk you through breathing for the cold.

Health and safety

Drink water before and after. Skip alcohol.
Start with shorter rounds (5–10 minutes) and lower benches.
Stand up slowly when you leave the heat.
If you're pregnant, have a heart condition or take medication that affects blood pressure, check with your doctor before using a sauna or cold plunge.

Common questions

Can I wear a swimsuit in a sauna?
Almost always, yes, except in the nude-only bathing areas of Korean spas and some traditional bathhouses. Check the clothing policy on the facility's ThermAtlas page.

How long should I stay in a sauna the first time?
Five to ten minutes per round, two or three rounds, with rest between.

Can I pour water on the sauna rocks?
In a traditional sauna, usually yes. Ask the room first and pour a little at a time. Never pour water on an infrared heater.

Is it okay to talk in a sauna?
Quiet conversation is fine in most social and community saunas. Some rooms are silent, so follow the signs and the room.