Buzz
Great news—you’ve just joined a new gym with a sauna! Or perhaps you've been passing by it for a while, uncertain about how to use it properly. Do you need to wear clothes? Should you use it before or after working out? Is it okay to bring your phone inside?
While the answers to these questions can vary from one gym to another, I’ll do my best to offer helpful tips and guidelines. Just to clarify, I’m talking about the saunas typically found in U.S. gyms and swimming pool complexes and how they’re generally used. This is not a guide on Finnish sauna traditions—it’s more of a practical survival guide for navigating the sauna at your local YMCA or Crunch gym.
What are the benefits of sauna use?
Ever wondered why people flock to saunas? There are many different reasons—some are based on ancient traditions, some on scientific findings, and others on the way the sauna makes you feel.
A lot of gym-goers use the sauna for recovery. Although the evidence isn't definitive, some small studies suggest that using a sauna can reduce muscle soreness, and may help people recover performance (such as jump height) more quickly after a workout. For instance: one study showed a benefit for basketball players; another found improved endurance in runners; and a third indicated sauna use led to a slight decline in performance for swimmers the next day. If you're considering using the sauna for recovery, give it a try and see how it affects you.
Sauna bathing, sometimes known as heat therapy, may offer cardiovascular benefits similar to some (but not all) of the effects of exercise. As your blood vessels dilate in their effort to cool you down, this appears to aid in cell growth and repair, promoting healthy circulation.
Can saunas aid in weight loss?
Not really—though you do sweat while in the sauna, which leads to some dehydration. The fluid lost in sweat can cause you to weigh a bit less after your sauna session. However, any weight lost is only water weight, which will be quickly replaced once you drink something.
This is the reason why you’ll often spot wrestlers and other athletes from weight classes hitting the sauna before a match: it allows them to quickly shed some weight so they can make the required scale number—and they’ll definitely rehydrate right after they’ve hit the target weight.
When it comes to fat loss, which you’re probably wondering about: no, that’s not the case. Sweat is simply your body’s way of cooling down. It does not signify a great workout or that you're burning calories. A sauna session does nothing for your long-term weight loss goals.
If you bring a fitness tracker into the sauna, you may notice an elevated heart rate and even, if you mistakenly log it as a workout, a high calorie burn. But that’s just a mathematical illusion—your tracker assumes that when your heart rate increases during exercise, you're burning more calories. However, if your heart rate goes up because you’re sitting in a sauna, the same rule doesn’t apply. So, no, you’re not torching tons of calories just by sitting there.
Are there various types of saunas? What kind does my gym have?
Your first task is to check the posted rules (and any other signs) and glance around the area. You can do this while on a gym tour or the next time you’re in the locker room. If you decide to peek inside the sauna, don’t open the door fully or hold it open for too long—make sure to preserve the heat inside.
Here are a few things you might notice:
A sauna is dry; a steam room is wet. We’re focusing on saunas today, but some places offer both.
Traditional saunas have benches, can accommodate several people, and are equipped with a stove or heater that warms the air in the entire room. Infrared saunas tend to be smaller, often single-person booths, and use infrared lamps to heat your body directly without necessarily making the air feel as hot.
Can you pour water on the rocks? In Finnish-style saunas, rocks are placed on top of the stove, and you can pour water onto them to create a burst of steam. However, most gym saunas have electric heaters, which you should not pour water onto. Look for signs saying, 'NO POURING WATER ON THE ROCKS.' (If you are allowed to pour water, make sure to check with the others in the sauna first, as not everyone may want the added steam, and it’s courteous to ask.)
The posted rules will likely address many of your questions, so it’s a good idea to check them first if you’re unsure about something. That being said, there are many different ways people use saunas, so let’s dive into the sauna etiquette you’re likely to encounter.
What should I wear?
In several sauna traditions, it’s customary to be nude, but in most commercial gyms, it’s rare to see people fully undressed—and the rules may even prohibit nudity altogether.
If the sauna is part of a swimming pool area, it's quite common to wear a swimsuit into the sauna. You might even see people stepping out of the sauna to take a quick plunge in the pool, then repeating the cycle.
As a general rule, in a public or mixed-gender area like the pool deck, it’s expected that you wear a swimsuit or some form of body covering (rather than going in naked or just wearing a towel). However, if the sauna is located in a locker room, which is usually considered a more private space, the rules might be different. For example, I was at a Crunch Fitness recently where the sauna in the locker room had a simple rule: 'No street clothes, but please wear a towel.'
During my visits to that Crunch, I noticed one person using the sauna in just a towel, while six others went in wearing their gym clothes, including shoes (??!?) and bringing their phones. We’ll talk about electronics shortly, but let me just say: while this may be common in some places and you might get used to seeing it, I wouldn’t recommend using the sauna that way.
In summary:
The most typical thing to wear in a sauna is a towel.
If you choose to go in naked, make sure to bring a towel to sit on.
Swimsuits are generally fine and may even be required.
Gym clothes (and sometimes even shoes!) are often permitted in gym saunas, but I wouldn’t suggest going in fully dressed unless it’s just a quick warm-up before your workout.
Should I use the sauna before or after my workout, or is it okay to use it by itself?
You actually have a wide range of options. There isn’t one definitive ‘right’ or ‘wrong’ time to use the sauna. It's entirely up to you.
The most common time to use the sauna is after a workout (or swim), and it can serve various purposes. One of those is heat adaptation: for example, if I’ve been running on a treadmill in air conditioning due to the extreme heat outside, I’ll use the sauna afterward to help my body adjust to the heat.
Typically, the sauna is used after a workout for relaxation, cardiovascular health, and/or recovery. As mentioned earlier, some studies suggest that using the sauna post-workout can help speed up recovery for future exercises.
The usual way to use the sauna is to finish your workout, strip off your clothes, and optionally take a quick shower before entering the sauna (some gyms require a shower, although personally, I don't see the point—you’re going to sweat anyway).
Before your workout: It’s not the time for an extended sauna session, but a few minutes in the heat can help prepare your body—literally warming you up before you start your exercises. If the weather is chilly and you're feeling tense, consider spending around five minutes in the sauna to get your muscles relaxed before diving into your workout.
After your workout: This is when most individuals choose to use the sauna, and how long you stay is entirely up to you.
On rest days: Some people often ask, “Is it strange to visit the gym just to use the sauna?” Absolutely not! In fact, it’s one of the great benefits of belonging to a gym with a sauna. Use your rest day to indulge in this soothing experience.
How long should I stay in the sauna?
For your first sauna experience, you might want to start with just 5 to 10 minutes. Once you feel more comfortable, sessions of 15 to 30 minutes are typical. It’s best not to stay longer than that.
Remember, you have the option to step out and cool down before returning to the sauna. In some sauna traditions, the idea is to heat up, cool down, and repeat this cycle for a few rounds. However, if you prefer, you can just stick to your chosen duration and call it a day.
Can I bring my phone into the sauna?
While it may be tempting to bring your electronics into a sauna, it’s not advisable. High heat can be damaging to devices, and many manufacturers, including Apple, caution against exposing gadgets to sauna temperatures. For instance, Apple warns that temperatures above 95 degrees could permanently harm the battery life of iPhones and Apple Watches, while saunas often exceed 150 to 200 degrees. Additionally, using your phone in such an environment can also lead to liquid damage.
You’ll find similar warnings for other electronic devices as well. Whether it’s your phone, smartwatch, or headphones, it’s best to leave them in your locker. However, there’s one exception: the Oura ring. Made by a Finnish company, this ring is specifically designed for sauna use, so you can wear it in the heat without worrying.
If you want to track your sauna sessions without risking damage to your expensive devices, you might want to opt for a basic digital watch. For instance, a simple Casio could do the job, or a reliable Armitron watch. Both are sturdy and more suitable for sauna conditions.
So, what should you do while you're in the sauna?
What you do in the sauna largely depends on the atmosphere at your gym. If you're with friends or the gym is known for its social vibe, you might find people chatting and socializing. However, more commonly, sauna-goers remain silent, avoiding eye contact. It's not that conversation is banned, but it's generally appreciated if you refrain from initiating one.
The sauna is a perfect spot to unwind, so try closing your eyes and letting your thoughts drift—or take the opportunity to meditate if that suits you.
Above all, remember that a sauna is a shared space, so good manners are essential. Sauna etiquette includes: no shaving or trimming nails, no playing videos with sound or causing other disruptive noises, no yoga or drying your sweaty clothes, and absolutely no pouring essential oils on the heater (yes, people have done all of these). And whatever you do, don’t block the door while letting the heat escape.
That said, if you’re the only one using the sauna, most of the rules don’t apply. Just make sure to leave it as you found it and behave normally if anyone else enters.
Should I cool down afterward?
Once you step out of the sauna, it’s time to cool down. The air outside will feel wonderfully fresh, but it’s a good idea to head to the shower next.
Take your time to cool down after the sauna. The session is over, and your body needs to return to its normal temperature. If you jump straight into a quick shower, you may find yourself continuing to sweat once you’ve dressed.
What should I bring with me for the sauna?
Here’s a basic kit to ensure a comfortable sauna experience:
A lock for your locker, to secure your phone and valuables (leave them outside the sauna)
A dumbwatch, if you want to keep track of time during your session
Two towels: one for the sauna, and another for after your shower (I prefer compact microfiber gym towels that fit easily in my gym bag)
Shower toiletries for afterward
