sauna etiquette 101: the unwritten rules of the public sauna

sauna 101
Written By antonia mijatovic

A sauna is a sanctuary for wellness, a quiet space for reflection, and a tradition steeped in culture. Whether you're a seasoned enthusiast or stepping into the heat for the first time, understanding the unspoken rules of this shared space is key to a positive experience. In a public sauna, a little consideration goes a long way, ensuring a peaceful session for you and everyone around you.

Sauna etiquette fundamentally rests on respect. Respect for the space, for the tradition, and most importantly, for the other people sharing the experience with you. By following these essential do's and don'ts, you contribute to a peaceful and restorative environment for all.

part 1: before you step inside

Your sauna session begins before you even feel the heat. A couple of simple steps can make all the difference in maintaining a clean and pleasant environment.

always shower first

This is the most important rule of public sauna hygiene. A quick, warm shower rinses off the day's sweat, oils, lotions, and perfumes from your skin. This isn't just about cleanliness; it allows your pores to open up, preparing your body for a better, deeper sweat and maximising the health benefits of your session.¹ Entering the sauna clean ensures the air remains fresh and free of unwanted odours, respecting the sensory experience of others and maintaining the integrity of the shared space.

(un)dress appropriately

What to wear depends heavily on the specific sauna's rules and the local culture. It’s best to follow the norms of the local culture - or better yet, follow the rules of your specific sauna. Public sauna customs vary significantly around the world:

Finnish and Nordic tradition: In traditional Finnish, Swedish, and Norwegian saunas, nudity is the norm and is viewed as a natural, non-sexual aspect of wellness culture. This tradition reflects centuries of sauna use as a communal health practice, where the body is respected without judgment.

North American and Australian standards: In most public gyms, spas, and wellness centers in the US and Australia, swimwear is required. A clean swimsuit is the standard attire.

German and Austrian approach: Many European saunas fall somewhere in between, often requiring swimwear but maintaining a matter-of-fact, non-judgmental atmosphere around the body.

Korean and Japanese facilities: In Korea (jjimjilbangs) and Japan (onsen and sento), nudity is customary, and swimwear is typically not permitted in the bathing areas.

Always check the posted public sauna rules before entering. The key principle is to be comfortable without making others uncomfortable. No matter what you wear, bringing a clean, dry towel or matt to sit on is non-negotiable! It's both a hygiene necessity and a sign of respect for the space and others.

grab the essentials

Everyone has their own list of sauna essentials, however you should consider starting with at least a towel (to sit on—mandatory in many public sauna), a water bottle and something to keep your head cool.

part 2: inside the sauna

Once you're inside, your conduct directly impacts the shared atmosphere. The goal is to maintain a peaceful, relaxing vibe for everyone.

don’t let too much heat escape

Every time the sauna door opens, precious heat escapes, requiring the heating system to work harder to maintain the ideal temperature for everyone inside. Make your entrances and exits quick and quiet. Open the door, step through, and close it promptly behind you. Avoid lingering in the doorway or having conversations with someone outside, as this disrupts both the temperature and the serenity of those inside. Ensure the door is shut securely to preserve the warmth.

your towel is your best friend

Always bring a towel or mat to sit or lie on. It serves two purposes. First, it's a matter of hygiene, creating a barrier between your sweat and the wooden benches, which keeps the sauna clean and hygienic for everyone. Second, it provides a comfortable buffer between your skin and the hot wood, making your experience more pleasant. This small courtesy is essential for maintaining a welcoming space.

understanding steam, temperature, and quiet relaxation

The power of löyly: Many saunas have a bucket of water and a ladle to create steam—known as löyly in Finnish—by pouring water over the hot rocks. This burst of humid heat is a core part of the sauna experience for many people because it intensifies the heat penetration into muscles and skin, enhancing the therapeutic benefits and creating the characteristic sauna sensation. However, it can be intense and is not universally enjoyed.

The etiquette: Before you create steam, always ask others in the sauna, "Is it okay if I add some water?" A simple nod of agreement is all you need. This courtesy ensures no one is caught off-guard by a sudden temperature spike. The same thoughtfulness applies to adjusting temperature controls, if they're even accessible to guests.

Embracing quiet contemplation: While you don't need to be perfectly silent, the sauna is widely considered a place for quiet reflection and internal focus. If you're with a friend, keep your conversation low and brief. Loud, boisterous discussions, laughter, or phone calls shatter the tranquility that many people seek in the sauna. Many people use the sauna specifically to de-stress and escape noise pollution, so respecting the quiet atmosphere is paramount to honoring the space's purpose.

mind your personal space

Saunas can be small spaces, so being mindful of others is crucial. If the sauna is empty, feel free to stretch out and find a comfortable position. But as more people arrive, sit up and make room for them. Avoid staring at others; the sauna is fundamentally a judgment-free zone where everyone, regardless of body type, age, fitness level, or appearance, has come to relax and enjoy the health benefits. This principle of equality and acceptance is one of the most beautiful aspects of sauna culture.

health and safety considerations

While saunas offer numerous wellness benefits, certain individuals should exercise caution or consult a healthcare provider before use:

Pre-existing medical conditions: People with cardiovascular conditions, uncontrolled high blood pressure, pregnancy, or acute infections should consult their doctor before sauna use. The intense heat places stress on the cardiovascular system, which can be problematic for some.

Hydration is key: Always drink plenty of water before, during (if available), and after your sauna session. Dehydration can lead to dizziness, weakness, or heat exhaustion.

Duration matters: Most health experts recommend 5-10 minute sessions for beginners, gradually working up to 30 minutes as your body adapts. Overexposure to extreme heat can be dangerous.

Listen to your body: If you feel dizzy, nauseous, or unwell at any point, exit the sauna immediately and cool down gradually.

If in doubt, always consult a medical professional before any heat exposure.

what to leave behind

Just as important as what you do inside the sauna is what you don't bring with you. The sauna is a minimalist space, and leaving certain items behind is essential for safety, respect, and the integrity of the experience.

the sauna isn’t for your phone

Leave your smartphone & smart watch in your locker. There are two major reasons for this. First, the intense heat and humidity can cause permanent damage to electronic devices, potentially ruining expensive equipment. Second, and more importantly, a phone or watch is a distraction that detracts from the serene environment. No one wants their peaceful escape interrupted by notification chimes, the glow of a screen, or overhearing someone else's phone conversation. The sauna is a rare and valuable opportunity to disconnect from the digital world and reconnect with yourself.

no grooming or exercise

A public sauna is not your personal bathroom or gym. Refrain from any form of personal grooming, such as cutting your nails, brushing your hair, shaving, or applying makeup. These activities are unhygienic in a shared space and create debris that affects everyone.

Likewise, while the heat can feel wonderful on your muscles and joints, the sauna is not the place for a workout. Avoid doing push-ups, sit-ups, planks, or intense stretching routines. Exercise in extreme heat can be dangerous—it increases core body temperature beyond safe levels, raises the risk of heat exhaustion, and can be distracting or even alarming to others. The sauna is designed for passive relaxation and recovery, not active exertion.

enjoy your sauna!

Ultimately, sauna etiquette boils down to one simple principle: respect. Respect for the space, respect for the centuries-old tradition, and most importantly, respect for the other people sharing the experience with you. By following these essential do's and don'ts, you contribute to a peaceful and restorative environment for everyone.

When you embrace these customs, you're not just following rules; you're honouring a wellness tradition that spans thousands of years and crosses multiple cultures. Whether you're in a Finnish sauna, a Korean jjimjilbang, a Japanese onsen, or a modern spa facility, these principles of consideration and respect remain universal. So next time you step into the heat, you can relax fully, knowing you're helping to create the perfect sauna session—for yourself and for everyone around you.

antonia mijatovic
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