What You Should Not Do in a Sauna: Essential Tips

Ever tried texting in a sauna? Bad idea—along with wearing gym gear, boozing, or ignoring your body’s SOS signals. Love unwinding in an outdoor sauna under the open sky? Or maybe you're all about the cosy calm of an indoor sauna at your favourite spa? Wherever you sweat it out, knowing these no-gos keeps things safe, steamy, and stress-free. Let’s dive in!

Sauna Safety and Etiquette: Top Things to Avoid

Why Following Sauna Rules Matters

We get it—saunas feel like the ultimate escape from the chaos of everyday life. But stepping inside without knowing the dos and don'ts can turn your relaxation time into a recipe for disaster.

Ignoring basic sauna etiquette can make you uncomfortable—or even unwell. And let's not forget the social faux pas of annoying fellow sauna-goers.

Saunas work best when everyone plays by the same rules. It's not about spoiling the fun—it's about making sure your me-time stays exactly that: relaxing and risk-free.

Health and Safety Don'ts

Don't Mix Sauna with Alcohol or Heavy Meals

You might think sipping wine in the sauna feels luxurious—but it's a one-way ticket to dizziness, dehydration, or worse. Alcohol messes with your body's ability to handle heat.

And if you've just demolished a Sunday roast? Best to wait. A full stomach inside a steamy box can lead to nausea and regret. Keep your snacks light and save the wine for after your sweat session.

Don't Exceed Recommended Times or Ignore Your Body's Limits

It's tempting to test your limits. After all, more sweat must mean more benefits, right? Wrong.

Stick to 10–20 minutes per session, especially if you're new to traditional indoor saunas or infrared indoor saunas. If your body starts screaming for air, listen. Head out, cool down, rehydrate, and maybe brag a little that you survived.

Don't Use When Ill, Feverish, or Have Medical Contraindications (Unless Cleared by a Doctor)

Got the sniffles or a headache? Stay out of the sauna. Heat puts extra stress on your body, which is the last thing you need when you're already fighting off bugs.

If you have medical conditions, like heart problems or you're expecting, always check with your doctor before stepping inside. It's not worth risking your health for a few sweaty minutes.

Don't Perform Strenuous Exercise Inside

Squats in the sauna? Please, no. It's a place to chill (well, metaphorically), not to smash your next fitness goal.

Exercising inside a hot box can dangerously overheat your body. Use the sauna for what it's made for—relaxing and easing tired muscles after your workout, not during.

What Not to Wear or Bring In

Avoid Street Clothes, Shoes, and Jewelry

This isn’t a catwalk—or your gym locker room. Street clothes trap heat, get sweaty, and can make you overheat faster. The same goes for shoes and jewellery (which can heat up and give you an unexpected burn).

Stick to a towel or a simple sauna-appropriate wrap. Trust us, you'll look—and feel—much better for it.

Steer Clear of Inappropriate Materials (Synthetics, PVC, Metal)

Anything synthetic—like polyester or PVC—has no business in a sauna. Not only can these materials irritate your skin, but they might also melt or release fumes when exposed to high heat.

Natural, breathable fabrics are your best friends here.

Leave Electronics Outside

Want your phone to survive the sauna? Leave it at the door. Heat and electronics are not friends, and neither are you if your playlist blasts over someone's quiet moment.

Plus, saunas are for disconnecting. Give yourself permission to unplug and unwind.

Etiquette in Shared Sauna Spaces

Don't Skip the Pre-Sauna Shower

This one’s non-negotiable. Rinse off before you enter. Nobody wants to sit in a cloud of someone else's gym sweat, lotions, or lingering perfume.

It's common courtesy—and keeps the sauna clean for everyone.

Always Use a Towel to Sit or Lie On

It might seem obvious, but you'd be surprised. Always sit or lie on a towel. It's basic hygiene, and it also makes your session more comfortable.

Would you sit on someone else's sweat puddle? Exactly.

Avoid Loud Conversations and Disruptions

Some people come to the sauna to escape the noise of the world. Keep your chat low, or better yet, embrace the silence.

This isn’t the place for gossip, debates, or business calls. Let the steam do the talking.

Ask Before Adding Water (Löyly) or Adjusting Temperature (If Possible)

Löyly—the steamy sizzle from pouring water on hot stones—is amazing. But in a shared space, always ask before adding water or changing the settings.

Some people prefer dry heat, while others enjoy the steam. A little courtesy goes a long way.

Don't Groom Yourself Inside

No shaving. No clipping. No face masks. The sauna isn’t your bathroom.

Keep the space for relaxation, not personal grooming. There are better—and less awkward—places for that.

Conclusion: Respecting the Sauna Environment and Your Health

Saunas are sacred spaces—whether it's an outdoor sauna tucked in nature or a sleek indoor retreat after your workout.

Respecting the space, the people, and your body is what turns a sweaty session into a blissful ritual.

Stick to the guidelines, hydrate, and always listen to your body. You'll leave feeling refreshed, not frazzled—and your fellow sauna-goers will thank you for it.