The best thing to wear in an infrared sauna is either nothing at all or loose-fitting cotton clothing. Unlike traditional saunas that heat the air around you, infrared saunas use light waves that penetrate your skin directly, so what you wear actually matters for how well the session works. The wrong fabric can block those rays, trap heat dangerously, or irritate your skin as you sweat.
Why Clothing Choice Matters More in Infrared
Infrared saunas operate at lower temperatures than traditional saunas, typically maxing out around 150°F for adults compared to the 180°F or higher in a conventional steam or dry sauna. But the heat works differently. Infrared light passes through the air and warms your body directly, which means anything between your skin and the infrared panels can either let that energy through or partially block it. Heavy, synthetic, or tightly woven fabrics act like a shield, reducing the benefits you came for. Lightweight natural fibers, on the other hand, let infrared rays pass through with minimal interference.
Best Options for Inside the Sauna
If you’re in a private home sauna, going nude gives you the most direct infrared exposure and the least restriction on sweating. Many people prefer this and simply sit on a towel for hygiene.
When you want or need some coverage, cotton is the gold standard. It absorbs excess heat, lets your skin breathe, and doesn’t interfere with infrared penetration. A loose cotton t-shirt and shorts, a cotton wrap, or a light cotton towel all work well. The key word is loose. Tight clothing presses against skin, traps sweat, and limits airflow, which can make you overheat faster without the benefit of natural evaporative cooling.
A swimsuit is another popular choice, especially in shared or public settings. Go for one made from natural materials rather than thick synthetic blends if possible, and choose a relaxed fit over anything with heavy compression.
What to Avoid Wearing
Some fabrics and accessories can make your session uncomfortable or even unsafe:
- Sauna suits, neoprene, or plastic layers. These trap heat against your body and prevent sweat from evaporating. Your core temperature can spike dangerously fast, raising the risk of dehydration and overheating.
- Tight compression gear. Compression leggings or sports bras restrict airflow and can dig into sweat-softened skin, causing irritation or chafing.
- Metal jewelry, watches, and accessories. Metal conducts heat and can become hot enough to burn your skin in an enclosed sauna. Remove rings, necklaces, earrings, and watches before you go in.
- Heavy or dark synthetic fabrics. Polyester, spandex blends, and moisture-wicking athletic wear may sound logical, but they don’t breathe the same way cotton does in sustained radiant heat, and they can feel clammy as sweat accumulates.
What Public Sauna Studios Expect
If you’re visiting a commercial infrared sauna studio or spa, the dress code varies by facility, but a lightweight swimsuit, loose shorts, or a cotton wrap is almost always appropriate. Most studios require some form of coverage in shared rooms. Check the posted rules before your session.
Regardless of whether the facility requires it, always sit on a clean towel. This is basic sauna hygiene that protects both you and the next person using the bench. Many studios provide towels, but bringing your own soft cotton towel as a backup is a good habit. Flip-flops are useful for walking to and from the sauna room, though most people remove them once inside.
Protecting Your Hair
Infrared heat is gentler than a traditional sauna, but repeated sessions can still dry out your hair over time. The simplest protection is wrapping your hair in a towel or wearing a wool or felt sauna hat, which insulates your head and keeps moisture locked in your strands. If you’d rather leave your hair uncovered, rinsing it with fresh water before your session helps. Wet hair absorbs less heat than dry hair, slowing the drying effect. Applying a light layer of coconut or argan oil before you go in adds another barrier against moisture loss.
What to Change Into After
Your body continues sweating for several minutes after you leave the sauna, so don’t rush into tight or heavy clothing. Let yourself cool down naturally for 10 to 15 minutes first. A rinse in lukewarm water helps wash away the salt and toxins on your skin’s surface, and it signals your body to start narrowing blood vessels back to normal.
Once you’ve cooled and showered, dress in the same spirit as your sauna wear: loose, breathable, natural fabrics. Your skin is still warm and your pores are open, so synthetic or restrictive clothing can feel uncomfortable and trap residual moisture against your body. A soft cotton shirt and relaxed pants or a sundress are ideal for the transition back to your day.