What to wear at a gym sauna isn’t something they cover in your HIIT class or anywhere. It was a Tuesday evening at 24 Hour Fitness, and I had just finished my second-ever session. I was soaked, sore, and severely overconfident. As I dragged myself toward the locker room, I passed the warm amber glow of the sauna. I peeked in mist curling through the air, a few relaxed bodies stretched out like they belonged there, and no soul looked miserable. I thought, This is my reward. I’ve earned this.

Spoiler alert: I walked in wearing sweat-drenched gym clothes, sat down without a towel, and lasted four minutes.

Why? Because nobody tells you the unspoken rules. You’re expected to know. That night, I learned the hard way: gym saunas are not one-size-fits-all, and what you wear there matters.

So let’s demystify it, shall we?

Why It Matters: What You Wear in the Gym Sauna Isn’t Just About Modesty

You might think sauna attire is simple grab a towel and go, right? Not quite. At 24 Hour Fitness and other gyms, unspoken rules, hygiene concerns, and comfort factors make what you wear as important as what you lift or how long you run.

Why sauna attire matters:

• Hygiene: Sweaty gym clothes carry bacteria nobody wants that in a shared sauna.
• Safety: Some materials trap heat, which can overheat your body.
• Comfort: The right fabrics help you relax without itching, slipping, or sticking.
• Etiquette: Let’s be honest people judge. Be clean and appropriately dressed.

In short, the sauna is no place to wing it. That’s why knowing what to wear at a gym sauna makes you look and feel like a seasoned gym-goer.

Rule 1: Keep It Clean, Keep It Dry

The 1 rule of sauna dressing? Do not wear your sweaty workout clothes.

Yes, we know it’s tempting. You’re already drenched, and the sauna is right there. But wearing your damp, sweat-soaked leggings or compression tee inside the sauna is like microwaving your laundry. It’s hot, steamy, and not in a good way.

Here’s what happens when you wear sweaty clothes in the sauna:

• Bacteria fest: Moisture + heat = prime bacteria breeding ground
• Odor city: Your clothes might smell worse coming out than going in
• Skin irritation: Trapped sweat can cause rashes or clogged pores

Instead, pack a clean, dry outfit or better yet a sauna-specific wrap or towel.

Rule 2: Towels, Wraps, or Breathable Gym Gear

If you’re asking, “Can I just wear a towel?” The answer is yes, and it’s the preferred choice in many gyms.

Best sauna outfit options:

• Towel wrap: Large cotton towel secured around the body (classic + comfortable)
• Spa wrap: Velcro-fastened towel skirts (secure & hands-free)
• Loose tank and gym shorts: ONLY if they’re clean and made of breathable fabric
• Light robe (if allowed): For quick transitions before/after sauna

Whether male or female, what to wear at a gym sauna is minimal, clean, and breathable.

Pro Tip: Cotton towels and wraps are soft, skin-friendly, and breathable. Avoid anything synthetic like polyester or nylon.

Rule 3: Flip-Flops Are Not Optional

Hot sauna floor. Shared space. Damp air.

You need something between your feet and the ground, and flip-flops or shower sandals are the move.

Why:

• Protects from fungal infections (like athlete’s foot)
• Keeps your feet clean and off germy tiles
• Prevents burns on hot wooden or tile surfaces

Stick with non-slip, rubber-soled, quick-dry flip-flops. Bonus points if they’re stylish and antibacterial.

And whatever you do, don’t go barefoot, not even from the locker to the sauna door.

Read More: What to Wear to the Climbing Gym Men: Climb Smarter

Rule 4: Know Your Fabrics Cotton Wins Every time

What you wear in the sauna should be light, breathable, and heat-safe. That’s why cotton or bamboo-based fabrics are sauna royalty.

Best fabrics for sauna use:

• 100% cotton: Breathable, affordable, and widely available
• Organic bamboo: Soft, sustainable, antimicrobial
• Linen blends: Lightweight and heat-friendly

Avoid:

• Polyester, spandex, nylon: These trap heat and melt faster than your motivation
• Anything with metal zippers/logos: They can burn your skin (seriously)

Remember: The heat in gym saunas can climb over 160°F. Keep it natural.

Rule 5: What Not to Wear in the Gym Sauna

It’s just as important to know what not to wear as what to wear.

Here’s your quick DO NOT list:

• Sweaty gym clothes
• Compression gear
• Sports bras with metal fasteners
• Lotions, perfumes, or oils
• Smartwatches or phones
• Jewelry (metal + heat = ouch)

Trust us, nothing says “rookie” like walking into the sauna with your AirPods and a fitness tracker melting onto your wrist.

Hydration Part of Your Sauna Gear

Technically not “clothing,” but it’s just as vital.

Bring a reusable, BPA-free water bottle or leave it outside the sauna. Hydration is essential before and after your session.

Look for:

• Insulated stainless steel
• Easy-open lid (trust us, you’ll want quick access)
• Slim-fit to fit in your gym bag

Remember: You’ll sweat out more than you think. Replenishing fluids isn’t optional it’s survival.

Pack Like a Pro: Your Sauna-Ready Gym Bag

If you plan to use the sauna regularly at 24 Hour Fitness, prep like a pro.

What to pack:

• 1 large towel or spa wrap
• 1 pair of flip-flops
• 1 clean tank + shorts (optional)
• 1 water bottle
• 1 zip bag for wet clothes
• Travel-size deodorant
• Clean change of clothes

A “sauna kit” in your gym bag saves time, prevents awkwardness, and ensures you’re always sauna-ready.

Sauna Etiquette 101: Respect the Heat

What you wear at a gym sauna is half the story how you act is the other half.

Unwritten rules:

• Sit on a towel, not the bench (hygiene matters)
• Keep noise low (no phone calls, please)
• Respect personal space (skip the stretching)
• Keep your towel wrapped at all times
• Don’t eat or drink in the sauna

If you’re new, a simple nod and a quiet entrance go a long way.

Sustainable & Affordable Sauna Gear Picks

Let’s make your sauna game strong and sustainable. Good for the planet = good for your sweat.

Product ideas:

• Organic cotton towels – $15 on Amazon
• Bamboo spa wraps – lightweight + quick-dry
• Reusable stainless steel water bottles – eco-friendly + long-lasting
• Non-slip flip-flops – antimicrobial, durable, affordable

These informational products support a clean, eco-conscious routine without breaking the bank.

Read More: How Long Should You Spend at the Gym Per Day to Build Muscle?

FAQs: What to Wear at a Gym Sauna

Q1: Can I wear gym shorts and a T-shirt in the sauna?

A: Yes, but only if they’re clean and dry. Avoid wearing the same outfit you worked out in.

Q2: Can I go into the sauna in just a towel?

A: Absolutely. It’s the most popular and appropriate option at 24 Hour Fitness.

Q3: Do I need sandals or flip-flops inside the sauna?

A: Yes. For both hygiene and safety, flip-flops are highly recommended.

Q4: What materials are safest to wear in a sauna?

A: Natural fabrics like cotton and bamboo are breathable and safe under high heat.

Q5: Should I bring anything else with me into the sauna?

A: A towel to sit on, water for hydration, and flip-flops. Keep it minimal and clean.

Expert Thoughts: Dress Smart, Sweat Happy

Sauna time is about relaxation, recovery, and rejuvenation. But stepping into that steamy room unprepared? That’s a sweaty mistake waiting to happen.

When you know what to wear at a gym sauna, you elevate the entire experience for yourself and everyone around you.

So next time you hit 24 Hour Fitness, pack:

• A clean towel wrap
• Flip-flops
• Hydration
• Your best gym etiquette

Then sit back, sweat it out, and bask in that well-earned glow like a sauna pro.

About the Author

Frederic Oscar

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