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What to Wear in an Infrared Sauna: Tips for Comfort

What to Wear in an Infrared Sauna: Tips for Comfort

Infrared saunas are powerful tools for promoting relaxation, muscle recovery, and overall wellness. Unlike traditional saunas that use high heat, infrared saunas use light waves to penetrate deep into your body tissues, raising your core body temperature and inducing sweat.

Whether unwinding in a spa or in the comfort of your home, maximizing your time hinges on one key factor: comfortable attire. Wearing the wrong clothing can detract from the overall sauna experience. So, what should you wear in an infrared sauna?

We have tips to help you relax comfortably and reap the health benefits it offers.

Choosing the Right Fabric for Sauna Wear

During an infrared sauna session, your body is working to raise its core temperature through infrared light. Even if you're using an infrared sauna blanket at home, the right attire will work in harmony with your body's natural processes, not against them.

1. Breathable Fabrics

The golden rule for infrared sauna attire? Breathability. Here's why:

  • Airflow for Efficient Sweating: Breathable fabrics allow maximum airflow. This promotes sweating without feeling sticky.
  • Personal Comfort: The cozier you are, the longer you will likely stay.

2. Natural Fibers

For ultimate comfort and breathability, consider natural fibers:

  • Cotton Clothing: Soft, gentle on the skin, and naturally breathable. Cotton also excels at absorbing sweat, keeping you comfortable throughout your session.
  • Linen: Known for its exceptional breathability and lightweight feel, linen is another excellent option for infrared saunas.

3. Synthetic Options: Consider Breathable Workout Gear

While natural fibers are ideal, some breathable synthetic options can also work well:

  • Moisture-wicking Fabric: This fabric wicks moisture away from the skin and onto the fabric's surface for easier evaporation. Look for workout clothing made from these materials to help keep you dry and comfortable during your sauna session.

Public Space vs. Home Sauna: Fabric Considerations

The good news is that these fabric choices work well for public saunas and private rooms. However, if you frequent public saunas, consider bringing a large, clean towel to sit on. This provides extra comfort and hygiene, especially if you share the space with others.

What to Wear in an Infrared Sauna: 

When it comes to sauna attire, comfort is vital. Here are some options to suit different preferences:

1. For the Minimalist

  • Nude
    • Some people prefer to take off their clothes in a private sauna. This maximizes bare skin exposure to infrared rays and promotes efficient sweating. 
  • Bathing suit
    • Swimsuits can be a good choice for those who prefer more coverage than going nude. However, some people might find them restrictive or hot compared to loose-fitting clothings.
    • Opt for a swimsuit made from breathable fabrics like loose-knit synthetics. Avoid tight-fitting suits made from non-breathable materials like nylon or thick polyester blends. These can trap heat and make you feel uncomfortable.

Hygiene is paramount. Always shower before and after your sauna session, and respect shared spaces. Use clean, soft towels to sit on to avoid direct contact with the bench.

2. For the Comfort Seekers

The best sauna attire for ultimate comfort is loose-fitting clothing from breathable cotton or linen. 

  • a comfy cotton t-shirt and shorts
  • a relaxed-fit tank top or sports bra and yoga pants

These allow airflow and sweat-wicking, keeping you cool and comfortable throughout your session.

3. The Extra Touch: Elevate Your Experience

While breathable fabrics are essential, some people enjoy adding a large, clean towel to sit on for extra comfort and hygiene. This is especially helpful in public saunas. Sauna hats can also be a good idea to cover your hair and protect your head from heat, although these are optional.

Finding the Perfect Sauna Suit

The "perfect" sauna wear ultimately comes down to personal preference. Experiment with options made from natural materials or breathable synthetic fabrics to find what feels most comfortable. 

What to Avoid Wearing in a Sauna

Credits to Wikihow for this picture

Avoid anything non-breathable or heat-trapping. These materials can hinder your sweat and make the sauna experience less enjoyable. 

  • Tight-fitting clothing: This restricts airflow and can make you feel uncomfortably hot.
  • Non-breathable fabrics: Avoid synthetic materials like nylon or thick polyester blends. These trap heat and hinder sweating.
  • Jewelry or metal accessories: Do not wear jewelry inside the sauna. It can get hot and irritate your skin during the session.
  • Soft Lenses: The dry heat in an infrared sauna can irritate your eyes and dry out your contact lenses. If comfortable, wear glasses or go without corrective eyewear.

Additional Tips

  • Skip the lotion or oil: While these products might feel nice initially, they can trap heat and block sweat.
  • Hair ties: Use a loose hair tie or headband to keep your hair off your face if needed. Metal hair clips or tight ties can be uncomfortable in the heat.
  • Electronic devices: Leave your phone, smartwatch, and other electronics outside the sauna. The heat and lower humidity can still damage them.
  • Plastics: Avoid bringing plastic water bottles or containers into the sauna. They can warp or leach chemicals in the heat. Opt for a glass or stainless-steel water bottle instead.
  • Dirty clothes: Never wear dirty clothes in the sauna to keep it sanitary.

Beyond Clothing: Comfort Tips for Your Sauna Experience


Like any activity that gets your heart pumping, staying hydrated is crucial for a safe sauna experience. The high temperatures can cause you to sweat a lot, and replenishing fluids helps your body function optimally. 

  • Before: Drink plenty of water throughout the day before your sauna time.
  • During: Keep a cool glass of water on hand to sip throughout your sauna session. Aim for a few small sips every few minutes.
  • After: Replenish lost fluids by drinking water or electrolyte-rich beverages, avoid soft drinks or soda.

How Long Should You Stay in the Infrared Sauna

  • Begin with Shorter Sessions: On your first day, start with 10-15 minutes to allow your body to adjust to the heat. 
  • Gradually Increase Duration: You can gradually increase the duration to 40-45 minutes as your body gets used to it. 

Listen to Your Body

It's essential to prioritize your comfort throughout your session. Here are some signs to watch out for:

  • Discomfort: If you experience pain, lightheadedness, or a significantly increased heart rate, exit the sauna immediately.
  • Cool Down: Find a cool and comfortable space to relax after exiting the sauna.
  • Know Your Limits: The best thing about infrared saunas is that you can always return for another session. There's no need to push yourself to the point of discomfort.


Health Benefits of Infrared Sauna Therapy

While more research is needed to solidify the science behind some claims of potential health benefits, many infrared sauna users swear by the optimal results they experience:

1. Relaxation and Stress Relief

The warmth of the infrared sauna can promote deep relaxation. It reduces stress hormones and leaves you feeling calm and rejuvenated.

2. Improved Circulation

Infrared heat penetrates deep into your tissues, causing blood vessels to dilate. Improved blood circulation can help deliver oxygen and nutrients more efficiently.

3. Pain Relief

Infrared sauna heat can help soothe muscle aches and stiffness, beneficial for people with chronic pain conditions like arthritis or those recovering from muscle strain.

4. Weight Management

Some studies suggest that infrared saunas help with weight management by burning several calories during use. However, it is unlikely to play a significant role in weight loss and should be combined with a healthy diet and exercise routine.

5. Better Skin

Infrared sauna use can increase sweating to cleanse the skin and improve circulation to deliver nutrients to skin cells for a healthy glow. It also helps produce collagen for younger-looking skin.


The best way to reap these benefits is to use the sauna regularly. However, it's essential to consult with your doctor before using an infrared sauna, especially if you have any pre-existing health conditions. 

Not a replacement for direct medical advice

Remember, infrared sauna use is only a complementary therapy when used safely and responsibly.


Choose what you wear in an infrared sauna to optimize your next sweat session. Whether you prefer the freedom of going nude in a private home sauna or the cozy comfort of loose clothing, prioritize fabrics that allow your skin to breathe and sweat freely.

When is your next sauna visit? Want to create your own personalized at-home spa sanctuary? At Bio Healing Plus, we offer premium infrared saunas in different sizes, styles, and price points. Visit our website or contact our customer service team with any questions.

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