Sauna Etiquette: A Guide to Respectful and Intentional Sauna Use
Sauna Etiquette: A Guide to Respectful and Intentional Sauna Use
Sauna Etiquette: A Guide to Respectful and Intentional Sauna Use
Learn the essential sauna etiquette rules for any setting. Covers hygiene, dress codes, löyly customs, cold plunge protocol, and cultural traditions from Finland, Germany, and Russia.
Learn the essential sauna etiquette rules for any setting. Covers hygiene, dress codes, löyly customs, cold plunge protocol, and cultural traditions from Finland, Germany, and Russia.
Learn the essential sauna etiquette rules for any setting. Covers hygiene, dress codes, löyly customs, cold plunge protocol, and cultural traditions from Finland, Germany, and Russia.
August 6, 2025
August 6, 2025
August 6, 2025
Sauna etiquette is the set of unspoken customs that keeps shared heat spaces respectful, hygienic, and deeply enjoyable for everyone inside. Whether you are stepping into a traditional Finnish sauna, a German Aufguss ceremony, or a neighbourhood steam room, these practices are rooted in cultures that have honoured the sauna as sacred ground for generations.
The core rules are simple. Shower before entering. Sit on a towel. Keep your voice low. Leave your phone behind. Enter and exit with care. But real sauna etiquette goes further than a checklist. It is about reading the room, respecting the people around you, and allowing yourself to settle into an experience that asks nothing of you except presence.
At AetherHaus, we draw on Slavic and Nordic sauna traditions to create spaces where these customs come naturally. This guide covers everything you need to feel confident and at ease in any sauna setting.
Why Sauna Etiquette Matters More Than You Think
Sauna culture has deep roots. In Finland alone, there are roughly 3.2 million saunas serving a population of 5.5 million people (Finnish Heritage Agency, 2020). Nearly 90% of Finns visit a sauna on a regular basis.
In 2020, UNESCO inscribed Finnish sauna culture on its Representative List of the Intangible Cultural Heritage of Humanity (UNESCO, 2020). The inscription noted that the sauna has traditionally been considered a sacred space, sometimes called a "church of nature."
This is the context behind every etiquette guideline. These are not arbitrary rules. They exist because the sauna is a communal ritual, and respecting that ritual allows everyone to receive what the heat has to offer.
In my experience guiding guests through sauna culture, the people who settle in most easily are the ones who understand this. Etiquette is not about doing things "right." It is about creating the conditions for everyone to be present together.
Preparing Your Body Before You Enter
Good sauna etiquette starts before you step through the door. A few simple actions set the tone for the entire experience.
Shower First
This is the most universal rule across every sauna tradition on earth. A thorough rinse removes sweat, body oils, deodorant, perfume, and lotions. Heat intensifies scent, and what smells mild at room temperature can become overpowering in a heated room.
In Finnish sauna culture, the pre-sauna shower is considered part of the ritual itself, not a separate step (Visit Finland, 2021). It signals a transition from the outside world into a different kind of space.
What to do:
Rinse your entire body with water
Remove all cosmetics, lotions, and fragrances
Skip heavy soaps right before entering, as residue can react with heat
Hydrate Well
Your body will release a significant amount of fluid through sweat during a sauna session. Arriving well hydrated makes the experience more comfortable and supports your body in doing what it naturally does in heat.
Drink water beforehand. Avoid alcohol before or during a sauna visit. Alcohol and heat put added strain on the cardiovascular system (Cleveland Clinic, 2024).
Remove Jewellery and Accessories
Metal heats up rapidly in a sauna. Rings, necklaces, watches, and piercings can become uncomfortable or cause burns. Remove them before entering. This also protects your jewellery from moisture damage.
What to Wear in a Sauna
Dress codes vary by culture, facility, and personal comfort. Understanding the norms of the specific sauna you are visiting is a key part of sauna etiquette.
The Cultural Spectrum
In traditional Finnish and German sauna culture, nudity is the norm, particularly in single-gender or private settings. The reasoning is practical: fabric interferes with how heat interacts with the skin, and swimwear can harbour bacteria (Finland Naturally, 2024).
In North American settings, most public saunas and studios expect guests to wear a swimsuit or wrap a towel around their body. The key is to check the policy of the specific facility you are visiting and respect it fully.
What to Avoid Wearing
Certain items do not belong in a sauna, regardless of the dress code:
Workout clothing: Synthetic fabrics trap heat and can release odours
Street shoes or sneakers: These track contaminants into a clean space
Heavy perfumes or colognes: Already covered above, but worth repeating
The Towel Rule
No matter what you wear, always sit on a towel. This is non-negotiable across virtually every sauna culture. The towel protects the wooden bench, absorbs sweat, and creates a hygienic barrier between your body and shared surfaces.
Bring a towel large enough to cover the full area where you sit, including your feet. Many dedicated sauna facilities provide towels for this purpose. At AetherHaus, towels and robes are provided for every guest.
How to Behave Inside the Sauna
Once inside, the goal is simple: be present, be considerate, and let the heat do its work. Here are the customs that keep the experience harmonious.
Enter and Exit Quietly
Heat escapes every moment a sauna door is open. Enter with purpose. Step inside, close the door firmly behind you, and find your seat. The same applies when leaving.
Avoid holding the door open for conversation or lingering in the doorway. This is one of the most common sauna etiquette mistakes, and it affects everyone inside.
Keep Your Voice Low
A Finnish saying holds that one should behave in the sauna as one would in church (Wikipedia, 2025). While conversation is welcome in many sauna settings, the volume should remain low and respectful.
Some spaces are explicitly silent. Others are social. Read the atmosphere when you enter. If others are sitting quietly with their eyes closed, that is a signal to match the energy of the room.
At AetherHaus, we offer different atmosphere options. Our Silent Night sessions are designed for introspection. Our Social Open Haus sessions encourage connection and conversation. Knowing what kind of space you are entering makes etiquette intuitive.
Respect Personal Space
Choose a seat that gives others room. If the sauna is mostly empty, do not sit directly beside another guest. If it is full, settle in without crowding and keep your body within your own towel space.
Avoid stretching out across the bench when others are present. Be aware of where your limbs, towel, and belongings are in relation to those around you.
Leave Your Phone Outside
This one deserves special attention. Phones do not belong in a sauna for several reasons:
Humidity and heat damage electronics
Screens break the atmosphere for everyone present
Camera-equipped devices raise privacy concerns in spaces where people may be undressed
Many facilities have strict no-phone policies. At AetherHaus, phones and clocks are not part of the experience. This is intentional. The sauna invites you to drop the habit of checking, scrolling, and measuring. Your body already knows what it needs.
Löyly Etiquette: Pouring Water on the Stones
Löyly (pronounced roughly "LOH-loo") is the Finnish word for the steam created when water is poured onto heated sauna stones. It is considered the heart of the sauna experience and carries deep cultural significance (UNESCO, 2020).
Always Ask First
In a shared sauna, never pour water on the stones without checking with others. The burst of steam raises the perceived temperature dramatically, and not everyone may be comfortable with that shift.
A simple "Is everyone okay with more steam?" is enough. In traditional Finnish settings, the person seated on the highest bench (the hottest spot) typically controls the löyly.
Use Water Sparingly
A small ladle of water creates a generous wave of steam. Drenching the stones floods the room with humidity that can become uncomfortable. Less is more, especially in a shared setting.
During Guided Rituals
In an Aufguss ceremony, the Aufgussmeister (sauna guide) controls the steam, towel work, and aroma. During these rituals, guests simply receive the experience. There is no need to add water yourself. The guide manages the entire atmosphere.
This applies equally to Banya traditions, where the ritual follows a specific rhythm and structure led by a facilitator.
Cold Plunge Etiquette
Many sauna experiences include a cold plunge as part of the contrast between heat and cold. If you are new to this practice, our guide on how to do your first cold plunge safely covers the basics.
Shower Before the Plunge
Just as you shower before entering the sauna, rinse off sweat before stepping into a shared cold pool. This keeps the water clean for everyone.
Enter Calmly
Resist the urge to jump, splash, or shout. A calm entry respects the space and others who may be focused on their own experience in the cold. Ease in with steady breathing.
In my years of teaching cold exposure, I have found that the guests who enter calmly tend to settle into the cold more comfortably. The body responds to your nervous system, and a quiet entry signals safety.
Share the Space
Cold plunge pools are often smaller than saunas. Be mindful of how many people are already in the water. If the pool is full, wait your turn. When you feel ready to exit, do so to make room for the next person.
For a deeper look at how breathing supports the cold plunge experience, see our guide to breathwork techniques for cold exposure.
Sauna Etiquette Across Different Cultures
Sauna traditions vary around the world. Understanding these differences helps you feel comfortable in any setting.
Finnish Sauna
Nudity is standard in private and single-gender settings
Conversation is welcome but kept at a low volume
The hot-cold cycle (sauna followed by cold water or snow) is central
Birch whisks (called vihta or vasta) are used in some traditional saunas to stimulate circulation
Finland has roughly 3.2 million saunas for a population of about 5.5 million (Finnish Government, 2020). The sauna is a space of equality, where social hierarchy dissolves.
German Aufguss
The Aufguss tradition is a theatrical, guided sauna ritual. An Aufgussmeister infuses the sauna with essential oil aromas and uses a towel to circulate waves of steam through the room.
Etiquette during an Aufguss includes:
Remain seated throughout the ceremony
Do not leave mid-ritual unless you feel unwell
Stay silent and allow the guide to set the mood
Applaud at the end if you enjoyed the experience (this is a genuine tradition in German-speaking countries)
Russian Banya
The Russian Banya tradition includes higher humidity, the use of birch or oak leaf bundles (called venik) for gentle body whisking, and a strong communal emphasis.
Key Banya etiquette:
Accept the venik if offered by a facilitator. The rhythmic whisking is a core part of the experience
Drink tea between rounds, not cold water or alcohol
Embrace the communal nature of the practice. Banya is inherently social
For a comparison of these two rich traditions, see our article on Banya vs Aufguss.
Etiquette by Setting: Gym, Spa, Studio, and Home
Sauna etiquette shifts depending on where you are. Here is what to expect in common settings.
Gym Saunas
Gym saunas tend to have the most practical, straightforward rules:
Rinse off after your workout before entering
Wear a swimsuit or shorts (gym saunas almost always require clothing)
No workout gear inside the sauna
Leave shoes outside and wear sandals if needed
Keep it brief and be aware of others waiting
Spa and Studio Saunas
Spas and dedicated sauna studios often cultivate a more intentional atmosphere. Rules may include:
Silence expectations posted at the entrance
Towel or robe requirements specific to the venue
Guided experiences where the facilitator sets the pace and etiquette
Separate spaces for different comfort levels (social, silent, guided)
Studios like AetherHaus sit in this category. Our Haus Sessions blend sauna heat with practices like yin yoga, sound journeys, and breathwork, each with their own natural rhythm and set of expectations.
Home Saunas
In your own sauna, you set the etiquette. That said, when hosting guests:
Provide clean towels and explain any house rules
Discuss comfort levels around clothing before the session begins
Offer water between rounds
Let guests know they can step out whenever they choose
Common Sauna Etiquette Mistakes to Avoid
Even experienced sauna goers sometimes slip. Here are the most common missteps and how to avoid them.
Using strong fragrances: Perfume, cologne, and scented lotions intensify in heat. Go fragrance-free
Exercising inside the sauna: Stretching, push-ups, and other exercises disrupt the atmosphere and can be unsafe on heated surfaces
Staring at other guests: The sauna is a vulnerable space. Keep your gaze relaxed and neutral
Bringing food or drinks (other than water): Crumbs, spills, and food odours do not belong in a sauna
Shaving or grooming: Save personal care routines for the shower
Adjusting the temperature without asking: In shared saunas, temperature changes affect everyone. Always seek consensus first
A Note on Presence Over Protocol
Here is where most sauna etiquette guides stop. They give you a list of rules and send you on your way. But the deeper truth is this: sauna etiquette is not about perfection. It is about awareness.
You do not need to memorize every custom of every culture before stepping into a sauna. You need to be present. Notice the energy of the room. Listen to what your body is telling you. Respect the people sharing the space with you.
These practices do not need to become another thing you are "doing right" or tracking in an app. The sauna asks something simpler: put the phone down, stop measuring, and be here.
At AetherHaus, this philosophy guides everything we do. From our Casual Open Haus to our guided Recovery sessions, the etiquette is built into the space itself. Our guides welcome you, explain the rhythms, and invite you to participate at whatever level feels right.
This is not about optimization. It is about presence.
Frequently Asked Questions
Is it rude to talk in a sauna?
It depends on the setting. In many saunas, quiet conversation is perfectly fine. In others, silence is expected. Look for posted signs or follow the lead of other guests. If people are sitting with their eyes closed, keep conversation to a whisper or save it for after.
What should I not do in a sauna?
Avoid bringing your phone, wearing strong fragrances, exercising, eating, or making loud noise. Always shower before entering, sit on a towel, and respect the personal space of others. Never pour water on sauna stones without checking with fellow guests first.
Should I shower before or after a sauna?
Both. Shower before entering to remove oils, sweat, and fragrances. Shower after to rinse off sweat and support your body as it cools down. The pre-sauna shower is considered part of the ritual in nearly every sauna tradition worldwide.
Can I wear a swimsuit in a sauna?
In most North American saunas, swimsuits are expected. In traditional European saunas, nudity is often preferred for hygiene and cultural reasons. Always check the dress code of the specific facility you are visiting. When in doubt, a clean towel wrapped around the body is universally acceptable.
Is it okay to pour water on sauna rocks?
Only if the facility permits it and all other guests are comfortable. A small amount of water creates steam (called löyly in Finnish tradition) that raises humidity and the sensation of heat. Ask before you pour, and use water sparingly.
What should I bring to a sauna?
At a minimum, bring a large towel to sit on, a reusable water bottle, and a swimsuit appropriate to the venue. Leave electronics, jewellery, and fragrances behind. Many dedicated sauna studios provide towels and robes for guests.
How do I know when to leave the sauna?
Listen to your body. When you feel ready to step out, step out. There is no perfect number to chase. Your body will signal when it has had enough through sensations like lightheadedness, an elevated heart rate, or simply feeling complete. Honour that signal rather than pushing through it.
Key Takeaways
Shower before entering every sauna session. This is universal across all sauna cultures and non-negotiable for shared spaces
Finnish sauna culture was inscribed as a UNESCO Intangible Cultural Heritage in 2020, with roughly 3.2 million saunas in Finland alone (Finnish Heritage Agency, 2020)
Always sit on a towel, leave your phone behind, and keep your voice low. These three habits cover the majority of sauna etiquette
Etiquette varies by culture and setting. German Aufguss, Russian Banya, and Finnish sauna each carry their own customs worth understanding
The deepest etiquette is not about rules. It is about awareness, respect, and allowing yourself to be fully present in the heat
Sauna etiquette is the set of unspoken customs that keeps shared heat spaces respectful, hygienic, and deeply enjoyable for everyone inside. Whether you are stepping into a traditional Finnish sauna, a German Aufguss ceremony, or a neighbourhood steam room, these practices are rooted in cultures that have honoured the sauna as sacred ground for generations.
The core rules are simple. Shower before entering. Sit on a towel. Keep your voice low. Leave your phone behind. Enter and exit with care. But real sauna etiquette goes further than a checklist. It is about reading the room, respecting the people around you, and allowing yourself to settle into an experience that asks nothing of you except presence.
At AetherHaus, we draw on Slavic and Nordic sauna traditions to create spaces where these customs come naturally. This guide covers everything you need to feel confident and at ease in any sauna setting.
Why Sauna Etiquette Matters More Than You Think
Sauna culture has deep roots. In Finland alone, there are roughly 3.2 million saunas serving a population of 5.5 million people (Finnish Heritage Agency, 2020). Nearly 90% of Finns visit a sauna on a regular basis.
In 2020, UNESCO inscribed Finnish sauna culture on its Representative List of the Intangible Cultural Heritage of Humanity (UNESCO, 2020). The inscription noted that the sauna has traditionally been considered a sacred space, sometimes called a "church of nature."
This is the context behind every etiquette guideline. These are not arbitrary rules. They exist because the sauna is a communal ritual, and respecting that ritual allows everyone to receive what the heat has to offer.
In my experience guiding guests through sauna culture, the people who settle in most easily are the ones who understand this. Etiquette is not about doing things "right." It is about creating the conditions for everyone to be present together.
Preparing Your Body Before You Enter
Good sauna etiquette starts before you step through the door. A few simple actions set the tone for the entire experience.
Shower First
This is the most universal rule across every sauna tradition on earth. A thorough rinse removes sweat, body oils, deodorant, perfume, and lotions. Heat intensifies scent, and what smells mild at room temperature can become overpowering in a heated room.
In Finnish sauna culture, the pre-sauna shower is considered part of the ritual itself, not a separate step (Visit Finland, 2021). It signals a transition from the outside world into a different kind of space.
What to do:
Rinse your entire body with water
Remove all cosmetics, lotions, and fragrances
Skip heavy soaps right before entering, as residue can react with heat
Hydrate Well
Your body will release a significant amount of fluid through sweat during a sauna session. Arriving well hydrated makes the experience more comfortable and supports your body in doing what it naturally does in heat.
Drink water beforehand. Avoid alcohol before or during a sauna visit. Alcohol and heat put added strain on the cardiovascular system (Cleveland Clinic, 2024).
Remove Jewellery and Accessories
Metal heats up rapidly in a sauna. Rings, necklaces, watches, and piercings can become uncomfortable or cause burns. Remove them before entering. This also protects your jewellery from moisture damage.
What to Wear in a Sauna
Dress codes vary by culture, facility, and personal comfort. Understanding the norms of the specific sauna you are visiting is a key part of sauna etiquette.
The Cultural Spectrum
In traditional Finnish and German sauna culture, nudity is the norm, particularly in single-gender or private settings. The reasoning is practical: fabric interferes with how heat interacts with the skin, and swimwear can harbour bacteria (Finland Naturally, 2024).
In North American settings, most public saunas and studios expect guests to wear a swimsuit or wrap a towel around their body. The key is to check the policy of the specific facility you are visiting and respect it fully.
What to Avoid Wearing
Certain items do not belong in a sauna, regardless of the dress code:
Workout clothing: Synthetic fabrics trap heat and can release odours
Street shoes or sneakers: These track contaminants into a clean space
Heavy perfumes or colognes: Already covered above, but worth repeating
The Towel Rule
No matter what you wear, always sit on a towel. This is non-negotiable across virtually every sauna culture. The towel protects the wooden bench, absorbs sweat, and creates a hygienic barrier between your body and shared surfaces.
Bring a towel large enough to cover the full area where you sit, including your feet. Many dedicated sauna facilities provide towels for this purpose. At AetherHaus, towels and robes are provided for every guest.
How to Behave Inside the Sauna
Once inside, the goal is simple: be present, be considerate, and let the heat do its work. Here are the customs that keep the experience harmonious.
Enter and Exit Quietly
Heat escapes every moment a sauna door is open. Enter with purpose. Step inside, close the door firmly behind you, and find your seat. The same applies when leaving.
Avoid holding the door open for conversation or lingering in the doorway. This is one of the most common sauna etiquette mistakes, and it affects everyone inside.
Keep Your Voice Low
A Finnish saying holds that one should behave in the sauna as one would in church (Wikipedia, 2025). While conversation is welcome in many sauna settings, the volume should remain low and respectful.
Some spaces are explicitly silent. Others are social. Read the atmosphere when you enter. If others are sitting quietly with their eyes closed, that is a signal to match the energy of the room.
At AetherHaus, we offer different atmosphere options. Our Silent Night sessions are designed for introspection. Our Social Open Haus sessions encourage connection and conversation. Knowing what kind of space you are entering makes etiquette intuitive.
Respect Personal Space
Choose a seat that gives others room. If the sauna is mostly empty, do not sit directly beside another guest. If it is full, settle in without crowding and keep your body within your own towel space.
Avoid stretching out across the bench when others are present. Be aware of where your limbs, towel, and belongings are in relation to those around you.
Leave Your Phone Outside
This one deserves special attention. Phones do not belong in a sauna for several reasons:
Humidity and heat damage electronics
Screens break the atmosphere for everyone present
Camera-equipped devices raise privacy concerns in spaces where people may be undressed
Many facilities have strict no-phone policies. At AetherHaus, phones and clocks are not part of the experience. This is intentional. The sauna invites you to drop the habit of checking, scrolling, and measuring. Your body already knows what it needs.
Löyly Etiquette: Pouring Water on the Stones
Löyly (pronounced roughly "LOH-loo") is the Finnish word for the steam created when water is poured onto heated sauna stones. It is considered the heart of the sauna experience and carries deep cultural significance (UNESCO, 2020).
Always Ask First
In a shared sauna, never pour water on the stones without checking with others. The burst of steam raises the perceived temperature dramatically, and not everyone may be comfortable with that shift.
A simple "Is everyone okay with more steam?" is enough. In traditional Finnish settings, the person seated on the highest bench (the hottest spot) typically controls the löyly.
Use Water Sparingly
A small ladle of water creates a generous wave of steam. Drenching the stones floods the room with humidity that can become uncomfortable. Less is more, especially in a shared setting.
During Guided Rituals
In an Aufguss ceremony, the Aufgussmeister (sauna guide) controls the steam, towel work, and aroma. During these rituals, guests simply receive the experience. There is no need to add water yourself. The guide manages the entire atmosphere.
This applies equally to Banya traditions, where the ritual follows a specific rhythm and structure led by a facilitator.
Cold Plunge Etiquette
Many sauna experiences include a cold plunge as part of the contrast between heat and cold. If you are new to this practice, our guide on how to do your first cold plunge safely covers the basics.
Shower Before the Plunge
Just as you shower before entering the sauna, rinse off sweat before stepping into a shared cold pool. This keeps the water clean for everyone.
Enter Calmly
Resist the urge to jump, splash, or shout. A calm entry respects the space and others who may be focused on their own experience in the cold. Ease in with steady breathing.
In my years of teaching cold exposure, I have found that the guests who enter calmly tend to settle into the cold more comfortably. The body responds to your nervous system, and a quiet entry signals safety.
Share the Space
Cold plunge pools are often smaller than saunas. Be mindful of how many people are already in the water. If the pool is full, wait your turn. When you feel ready to exit, do so to make room for the next person.
For a deeper look at how breathing supports the cold plunge experience, see our guide to breathwork techniques for cold exposure.
Sauna Etiquette Across Different Cultures
Sauna traditions vary around the world. Understanding these differences helps you feel comfortable in any setting.
Finnish Sauna
Nudity is standard in private and single-gender settings
Conversation is welcome but kept at a low volume
The hot-cold cycle (sauna followed by cold water or snow) is central
Birch whisks (called vihta or vasta) are used in some traditional saunas to stimulate circulation
Finland has roughly 3.2 million saunas for a population of about 5.5 million (Finnish Government, 2020). The sauna is a space of equality, where social hierarchy dissolves.
German Aufguss
The Aufguss tradition is a theatrical, guided sauna ritual. An Aufgussmeister infuses the sauna with essential oil aromas and uses a towel to circulate waves of steam through the room.
Etiquette during an Aufguss includes:
Remain seated throughout the ceremony
Do not leave mid-ritual unless you feel unwell
Stay silent and allow the guide to set the mood
Applaud at the end if you enjoyed the experience (this is a genuine tradition in German-speaking countries)
Russian Banya
The Russian Banya tradition includes higher humidity, the use of birch or oak leaf bundles (called venik) for gentle body whisking, and a strong communal emphasis.
Key Banya etiquette:
Accept the venik if offered by a facilitator. The rhythmic whisking is a core part of the experience
Drink tea between rounds, not cold water or alcohol
Embrace the communal nature of the practice. Banya is inherently social
For a comparison of these two rich traditions, see our article on Banya vs Aufguss.
Etiquette by Setting: Gym, Spa, Studio, and Home
Sauna etiquette shifts depending on where you are. Here is what to expect in common settings.
Gym Saunas
Gym saunas tend to have the most practical, straightforward rules:
Rinse off after your workout before entering
Wear a swimsuit or shorts (gym saunas almost always require clothing)
No workout gear inside the sauna
Leave shoes outside and wear sandals if needed
Keep it brief and be aware of others waiting
Spa and Studio Saunas
Spas and dedicated sauna studios often cultivate a more intentional atmosphere. Rules may include:
Silence expectations posted at the entrance
Towel or robe requirements specific to the venue
Guided experiences where the facilitator sets the pace and etiquette
Separate spaces for different comfort levels (social, silent, guided)
Studios like AetherHaus sit in this category. Our Haus Sessions blend sauna heat with practices like yin yoga, sound journeys, and breathwork, each with their own natural rhythm and set of expectations.
Home Saunas
In your own sauna, you set the etiquette. That said, when hosting guests:
Provide clean towels and explain any house rules
Discuss comfort levels around clothing before the session begins
Offer water between rounds
Let guests know they can step out whenever they choose
Common Sauna Etiquette Mistakes to Avoid
Even experienced sauna goers sometimes slip. Here are the most common missteps and how to avoid them.
Using strong fragrances: Perfume, cologne, and scented lotions intensify in heat. Go fragrance-free
Exercising inside the sauna: Stretching, push-ups, and other exercises disrupt the atmosphere and can be unsafe on heated surfaces
Staring at other guests: The sauna is a vulnerable space. Keep your gaze relaxed and neutral
Bringing food or drinks (other than water): Crumbs, spills, and food odours do not belong in a sauna
Shaving or grooming: Save personal care routines for the shower
Adjusting the temperature without asking: In shared saunas, temperature changes affect everyone. Always seek consensus first
A Note on Presence Over Protocol
Here is where most sauna etiquette guides stop. They give you a list of rules and send you on your way. But the deeper truth is this: sauna etiquette is not about perfection. It is about awareness.
You do not need to memorize every custom of every culture before stepping into a sauna. You need to be present. Notice the energy of the room. Listen to what your body is telling you. Respect the people sharing the space with you.
These practices do not need to become another thing you are "doing right" or tracking in an app. The sauna asks something simpler: put the phone down, stop measuring, and be here.
At AetherHaus, this philosophy guides everything we do. From our Casual Open Haus to our guided Recovery sessions, the etiquette is built into the space itself. Our guides welcome you, explain the rhythms, and invite you to participate at whatever level feels right.
This is not about optimization. It is about presence.
Frequently Asked Questions
Is it rude to talk in a sauna?
It depends on the setting. In many saunas, quiet conversation is perfectly fine. In others, silence is expected. Look for posted signs or follow the lead of other guests. If people are sitting with their eyes closed, keep conversation to a whisper or save it for after.
What should I not do in a sauna?
Avoid bringing your phone, wearing strong fragrances, exercising, eating, or making loud noise. Always shower before entering, sit on a towel, and respect the personal space of others. Never pour water on sauna stones without checking with fellow guests first.
Should I shower before or after a sauna?
Both. Shower before entering to remove oils, sweat, and fragrances. Shower after to rinse off sweat and support your body as it cools down. The pre-sauna shower is considered part of the ritual in nearly every sauna tradition worldwide.
Can I wear a swimsuit in a sauna?
In most North American saunas, swimsuits are expected. In traditional European saunas, nudity is often preferred for hygiene and cultural reasons. Always check the dress code of the specific facility you are visiting. When in doubt, a clean towel wrapped around the body is universally acceptable.
Is it okay to pour water on sauna rocks?
Only if the facility permits it and all other guests are comfortable. A small amount of water creates steam (called löyly in Finnish tradition) that raises humidity and the sensation of heat. Ask before you pour, and use water sparingly.
What should I bring to a sauna?
At a minimum, bring a large towel to sit on, a reusable water bottle, and a swimsuit appropriate to the venue. Leave electronics, jewellery, and fragrances behind. Many dedicated sauna studios provide towels and robes for guests.
How do I know when to leave the sauna?
Listen to your body. When you feel ready to step out, step out. There is no perfect number to chase. Your body will signal when it has had enough through sensations like lightheadedness, an elevated heart rate, or simply feeling complete. Honour that signal rather than pushing through it.
Key Takeaways
Shower before entering every sauna session. This is universal across all sauna cultures and non-negotiable for shared spaces
Finnish sauna culture was inscribed as a UNESCO Intangible Cultural Heritage in 2020, with roughly 3.2 million saunas in Finland alone (Finnish Heritage Agency, 2020)
Always sit on a towel, leave your phone behind, and keep your voice low. These three habits cover the majority of sauna etiquette
Etiquette varies by culture and setting. German Aufguss, Russian Banya, and Finnish sauna each carry their own customs worth understanding
The deepest etiquette is not about rules. It is about awareness, respect, and allowing yourself to be fully present in the heat
Sauna etiquette is the set of unspoken customs that keeps shared heat spaces respectful, hygienic, and deeply enjoyable for everyone inside. Whether you are stepping into a traditional Finnish sauna, a German Aufguss ceremony, or a neighbourhood steam room, these practices are rooted in cultures that have honoured the sauna as sacred ground for generations.
The core rules are simple. Shower before entering. Sit on a towel. Keep your voice low. Leave your phone behind. Enter and exit with care. But real sauna etiquette goes further than a checklist. It is about reading the room, respecting the people around you, and allowing yourself to settle into an experience that asks nothing of you except presence.
At AetherHaus, we draw on Slavic and Nordic sauna traditions to create spaces where these customs come naturally. This guide covers everything you need to feel confident and at ease in any sauna setting.
Why Sauna Etiquette Matters More Than You Think
Sauna culture has deep roots. In Finland alone, there are roughly 3.2 million saunas serving a population of 5.5 million people (Finnish Heritage Agency, 2020). Nearly 90% of Finns visit a sauna on a regular basis.
In 2020, UNESCO inscribed Finnish sauna culture on its Representative List of the Intangible Cultural Heritage of Humanity (UNESCO, 2020). The inscription noted that the sauna has traditionally been considered a sacred space, sometimes called a "church of nature."
This is the context behind every etiquette guideline. These are not arbitrary rules. They exist because the sauna is a communal ritual, and respecting that ritual allows everyone to receive what the heat has to offer.
In my experience guiding guests through sauna culture, the people who settle in most easily are the ones who understand this. Etiquette is not about doing things "right." It is about creating the conditions for everyone to be present together.
Preparing Your Body Before You Enter
Good sauna etiquette starts before you step through the door. A few simple actions set the tone for the entire experience.
Shower First
This is the most universal rule across every sauna tradition on earth. A thorough rinse removes sweat, body oils, deodorant, perfume, and lotions. Heat intensifies scent, and what smells mild at room temperature can become overpowering in a heated room.
In Finnish sauna culture, the pre-sauna shower is considered part of the ritual itself, not a separate step (Visit Finland, 2021). It signals a transition from the outside world into a different kind of space.
What to do:
Rinse your entire body with water
Remove all cosmetics, lotions, and fragrances
Skip heavy soaps right before entering, as residue can react with heat
Hydrate Well
Your body will release a significant amount of fluid through sweat during a sauna session. Arriving well hydrated makes the experience more comfortable and supports your body in doing what it naturally does in heat.
Drink water beforehand. Avoid alcohol before or during a sauna visit. Alcohol and heat put added strain on the cardiovascular system (Cleveland Clinic, 2024).
Remove Jewellery and Accessories
Metal heats up rapidly in a sauna. Rings, necklaces, watches, and piercings can become uncomfortable or cause burns. Remove them before entering. This also protects your jewellery from moisture damage.
What to Wear in a Sauna
Dress codes vary by culture, facility, and personal comfort. Understanding the norms of the specific sauna you are visiting is a key part of sauna etiquette.
The Cultural Spectrum
In traditional Finnish and German sauna culture, nudity is the norm, particularly in single-gender or private settings. The reasoning is practical: fabric interferes with how heat interacts with the skin, and swimwear can harbour bacteria (Finland Naturally, 2024).
In North American settings, most public saunas and studios expect guests to wear a swimsuit or wrap a towel around their body. The key is to check the policy of the specific facility you are visiting and respect it fully.
What to Avoid Wearing
Certain items do not belong in a sauna, regardless of the dress code:
Workout clothing: Synthetic fabrics trap heat and can release odours
Street shoes or sneakers: These track contaminants into a clean space
Heavy perfumes or colognes: Already covered above, but worth repeating
The Towel Rule
No matter what you wear, always sit on a towel. This is non-negotiable across virtually every sauna culture. The towel protects the wooden bench, absorbs sweat, and creates a hygienic barrier between your body and shared surfaces.
Bring a towel large enough to cover the full area where you sit, including your feet. Many dedicated sauna facilities provide towels for this purpose. At AetherHaus, towels and robes are provided for every guest.
How to Behave Inside the Sauna
Once inside, the goal is simple: be present, be considerate, and let the heat do its work. Here are the customs that keep the experience harmonious.
Enter and Exit Quietly
Heat escapes every moment a sauna door is open. Enter with purpose. Step inside, close the door firmly behind you, and find your seat. The same applies when leaving.
Avoid holding the door open for conversation or lingering in the doorway. This is one of the most common sauna etiquette mistakes, and it affects everyone inside.
Keep Your Voice Low
A Finnish saying holds that one should behave in the sauna as one would in church (Wikipedia, 2025). While conversation is welcome in many sauna settings, the volume should remain low and respectful.
Some spaces are explicitly silent. Others are social. Read the atmosphere when you enter. If others are sitting quietly with their eyes closed, that is a signal to match the energy of the room.
At AetherHaus, we offer different atmosphere options. Our Silent Night sessions are designed for introspection. Our Social Open Haus sessions encourage connection and conversation. Knowing what kind of space you are entering makes etiquette intuitive.
Respect Personal Space
Choose a seat that gives others room. If the sauna is mostly empty, do not sit directly beside another guest. If it is full, settle in without crowding and keep your body within your own towel space.
Avoid stretching out across the bench when others are present. Be aware of where your limbs, towel, and belongings are in relation to those around you.
Leave Your Phone Outside
This one deserves special attention. Phones do not belong in a sauna for several reasons:
Humidity and heat damage electronics
Screens break the atmosphere for everyone present
Camera-equipped devices raise privacy concerns in spaces where people may be undressed
Many facilities have strict no-phone policies. At AetherHaus, phones and clocks are not part of the experience. This is intentional. The sauna invites you to drop the habit of checking, scrolling, and measuring. Your body already knows what it needs.
Löyly Etiquette: Pouring Water on the Stones
Löyly (pronounced roughly "LOH-loo") is the Finnish word for the steam created when water is poured onto heated sauna stones. It is considered the heart of the sauna experience and carries deep cultural significance (UNESCO, 2020).
Always Ask First
In a shared sauna, never pour water on the stones without checking with others. The burst of steam raises the perceived temperature dramatically, and not everyone may be comfortable with that shift.
A simple "Is everyone okay with more steam?" is enough. In traditional Finnish settings, the person seated on the highest bench (the hottest spot) typically controls the löyly.
Use Water Sparingly
A small ladle of water creates a generous wave of steam. Drenching the stones floods the room with humidity that can become uncomfortable. Less is more, especially in a shared setting.
During Guided Rituals
In an Aufguss ceremony, the Aufgussmeister (sauna guide) controls the steam, towel work, and aroma. During these rituals, guests simply receive the experience. There is no need to add water yourself. The guide manages the entire atmosphere.
This applies equally to Banya traditions, where the ritual follows a specific rhythm and structure led by a facilitator.
Cold Plunge Etiquette
Many sauna experiences include a cold plunge as part of the contrast between heat and cold. If you are new to this practice, our guide on how to do your first cold plunge safely covers the basics.
Shower Before the Plunge
Just as you shower before entering the sauna, rinse off sweat before stepping into a shared cold pool. This keeps the water clean for everyone.
Enter Calmly
Resist the urge to jump, splash, or shout. A calm entry respects the space and others who may be focused on their own experience in the cold. Ease in with steady breathing.
In my years of teaching cold exposure, I have found that the guests who enter calmly tend to settle into the cold more comfortably. The body responds to your nervous system, and a quiet entry signals safety.
Share the Space
Cold plunge pools are often smaller than saunas. Be mindful of how many people are already in the water. If the pool is full, wait your turn. When you feel ready to exit, do so to make room for the next person.
For a deeper look at how breathing supports the cold plunge experience, see our guide to breathwork techniques for cold exposure.
Sauna Etiquette Across Different Cultures
Sauna traditions vary around the world. Understanding these differences helps you feel comfortable in any setting.
Finnish Sauna
Nudity is standard in private and single-gender settings
Conversation is welcome but kept at a low volume
The hot-cold cycle (sauna followed by cold water or snow) is central
Birch whisks (called vihta or vasta) are used in some traditional saunas to stimulate circulation
Finland has roughly 3.2 million saunas for a population of about 5.5 million (Finnish Government, 2020). The sauna is a space of equality, where social hierarchy dissolves.
German Aufguss
The Aufguss tradition is a theatrical, guided sauna ritual. An Aufgussmeister infuses the sauna with essential oil aromas and uses a towel to circulate waves of steam through the room.
Etiquette during an Aufguss includes:
Remain seated throughout the ceremony
Do not leave mid-ritual unless you feel unwell
Stay silent and allow the guide to set the mood
Applaud at the end if you enjoyed the experience (this is a genuine tradition in German-speaking countries)
Russian Banya
The Russian Banya tradition includes higher humidity, the use of birch or oak leaf bundles (called venik) for gentle body whisking, and a strong communal emphasis.
Key Banya etiquette:
Accept the venik if offered by a facilitator. The rhythmic whisking is a core part of the experience
Drink tea between rounds, not cold water or alcohol
Embrace the communal nature of the practice. Banya is inherently social
For a comparison of these two rich traditions, see our article on Banya vs Aufguss.
Etiquette by Setting: Gym, Spa, Studio, and Home
Sauna etiquette shifts depending on where you are. Here is what to expect in common settings.
Gym Saunas
Gym saunas tend to have the most practical, straightforward rules:
Rinse off after your workout before entering
Wear a swimsuit or shorts (gym saunas almost always require clothing)
No workout gear inside the sauna
Leave shoes outside and wear sandals if needed
Keep it brief and be aware of others waiting
Spa and Studio Saunas
Spas and dedicated sauna studios often cultivate a more intentional atmosphere. Rules may include:
Silence expectations posted at the entrance
Towel or robe requirements specific to the venue
Guided experiences where the facilitator sets the pace and etiquette
Separate spaces for different comfort levels (social, silent, guided)
Studios like AetherHaus sit in this category. Our Haus Sessions blend sauna heat with practices like yin yoga, sound journeys, and breathwork, each with their own natural rhythm and set of expectations.
Home Saunas
In your own sauna, you set the etiquette. That said, when hosting guests:
Provide clean towels and explain any house rules
Discuss comfort levels around clothing before the session begins
Offer water between rounds
Let guests know they can step out whenever they choose
Common Sauna Etiquette Mistakes to Avoid
Even experienced sauna goers sometimes slip. Here are the most common missteps and how to avoid them.
Using strong fragrances: Perfume, cologne, and scented lotions intensify in heat. Go fragrance-free
Exercising inside the sauna: Stretching, push-ups, and other exercises disrupt the atmosphere and can be unsafe on heated surfaces
Staring at other guests: The sauna is a vulnerable space. Keep your gaze relaxed and neutral
Bringing food or drinks (other than water): Crumbs, spills, and food odours do not belong in a sauna
Shaving or grooming: Save personal care routines for the shower
Adjusting the temperature without asking: In shared saunas, temperature changes affect everyone. Always seek consensus first
A Note on Presence Over Protocol
Here is where most sauna etiquette guides stop. They give you a list of rules and send you on your way. But the deeper truth is this: sauna etiquette is not about perfection. It is about awareness.
You do not need to memorize every custom of every culture before stepping into a sauna. You need to be present. Notice the energy of the room. Listen to what your body is telling you. Respect the people sharing the space with you.
These practices do not need to become another thing you are "doing right" or tracking in an app. The sauna asks something simpler: put the phone down, stop measuring, and be here.
At AetherHaus, this philosophy guides everything we do. From our Casual Open Haus to our guided Recovery sessions, the etiquette is built into the space itself. Our guides welcome you, explain the rhythms, and invite you to participate at whatever level feels right.
This is not about optimization. It is about presence.
Frequently Asked Questions
Is it rude to talk in a sauna?
It depends on the setting. In many saunas, quiet conversation is perfectly fine. In others, silence is expected. Look for posted signs or follow the lead of other guests. If people are sitting with their eyes closed, keep conversation to a whisper or save it for after.
What should I not do in a sauna?
Avoid bringing your phone, wearing strong fragrances, exercising, eating, or making loud noise. Always shower before entering, sit on a towel, and respect the personal space of others. Never pour water on sauna stones without checking with fellow guests first.
Should I shower before or after a sauna?
Both. Shower before entering to remove oils, sweat, and fragrances. Shower after to rinse off sweat and support your body as it cools down. The pre-sauna shower is considered part of the ritual in nearly every sauna tradition worldwide.
Can I wear a swimsuit in a sauna?
In most North American saunas, swimsuits are expected. In traditional European saunas, nudity is often preferred for hygiene and cultural reasons. Always check the dress code of the specific facility you are visiting. When in doubt, a clean towel wrapped around the body is universally acceptable.
Is it okay to pour water on sauna rocks?
Only if the facility permits it and all other guests are comfortable. A small amount of water creates steam (called löyly in Finnish tradition) that raises humidity and the sensation of heat. Ask before you pour, and use water sparingly.
What should I bring to a sauna?
At a minimum, bring a large towel to sit on, a reusable water bottle, and a swimsuit appropriate to the venue. Leave electronics, jewellery, and fragrances behind. Many dedicated sauna studios provide towels and robes for guests.
How do I know when to leave the sauna?
Listen to your body. When you feel ready to step out, step out. There is no perfect number to chase. Your body will signal when it has had enough through sensations like lightheadedness, an elevated heart rate, or simply feeling complete. Honour that signal rather than pushing through it.
Key Takeaways
Shower before entering every sauna session. This is universal across all sauna cultures and non-negotiable for shared spaces
Finnish sauna culture was inscribed as a UNESCO Intangible Cultural Heritage in 2020, with roughly 3.2 million saunas in Finland alone (Finnish Heritage Agency, 2020)
Always sit on a towel, leave your phone behind, and keep your voice low. These three habits cover the majority of sauna etiquette
Etiquette varies by culture and setting. German Aufguss, Russian Banya, and Finnish sauna each carry their own customs worth understanding
The deepest etiquette is not about rules. It is about awareness, respect, and allowing yourself to be fully present in the heat
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Leafy branches. Rising steam. A rhythm older than memory. Venik massage is the heart of the Russian banya, a practice where wood, fire, and water meet on the surface of the skin. It is not something to be explained so much as felt.
Leafy branches. Rising steam. A rhythm older than memory. Venik massage is the heart of the Russian banya, a practice where wood, fire, and water meet on the surface of the skin. It is not something to be explained so much as felt.
Leafy branches. Rising steam. A rhythm older than memory. Venik massage is the heart of the Russian banya, a practice where wood, fire, and water meet on the surface of the skin. It is not something to be explained so much as felt.
Imagine lying in gentle warmth, eyes closed, as waves of resonant sound wash through you. Gongs shimmer. Crystal bowls sing. Time dissolves. Is this a sound bath, or something more?
Imagine lying in gentle warmth, eyes closed, as waves of resonant sound wash through you. Gongs shimmer. Crystal bowls sing. Time dissolves. Is this a sound bath, or something more?
Imagine lying in gentle warmth, eyes closed, as waves of resonant sound wash through you. Gongs shimmer. Crystal bowls sing. Time dissolves. Is this a sound bath, or something more?
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
What do I need to bring?
Please bring a bathing suit and a reusable water bottle. We provide two towels per guest, shower products, and secure lockers.
What do I need to bring?
Please bring a bathing suit and a reusable water bottle. We provide two towels per guest, shower products, and secure lockers.
Do I need a reservation?
Do I need a reservation?
Walk-ins are welcome, but we recommend booking through our app or website to check availability and join the waitlist.
Where can I park?
Where can I park?
Street parking is limited. We offer valet parking behind AetherHaus from 11:00–23:00. There is also some street parking available on Davie and nearby side streets.
What is Open Haus?
What is Open Haus?
Open Haus is a self-guided circuit through our saunas, plunge pools, and tea lounge. Our guides add essential oils to the stove throughout the day. The atmosphere shifts between silent, casual, and social, depending on the session.
What is your Haus Etiquette?
What is your Haus Etiquette?
Phones must be stored away. Please keep conversation soft, sit or lie on a towel, and move mindfully through the space. We ask that guests respect others’ experience and refrain from bringing outside food or drinks - complimentary tea is provided.
Can I visit if I am pregnant?
Can I visit if I am pregnant?
We advise against hot and cold therapy during pregnancy unless approved by your healthcare provider.
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
What do I need to bring?
Please bring a bathing suit and a reusable water bottle. We provide two towels per guest, shower products, and secure lockers.
What do I need to bring?
Please bring a bathing suit and a reusable water bottle. We provide two towels per guest, shower products, and secure lockers.
Do I need a reservation?
Do I need a reservation?
Walk-ins are welcome, but we recommend booking through our app or website to check availability and join the waitlist.
Where can I park?
Where can I park?
Street parking is limited. We offer valet parking behind AetherHaus from 11:00–23:00. There is also some street parking available on Davie and nearby side streets.
What is Open Haus?
What is Open Haus?
Open Haus is a self-guided circuit through our saunas, plunge pools, and tea lounge. Our guides add essential oils to the stove throughout the day. The atmosphere shifts between silent, casual, and social, depending on the session.
What is your Haus Etiquette?
What is your Haus Etiquette?
Phones must be stored away. Please keep conversation soft, sit or lie on a towel, and move mindfully through the space. We ask that guests respect others’ experience and refrain from bringing outside food or drinks - complimentary tea is provided.
Can I visit if I am pregnant?
Can I visit if I am pregnant?
We advise against hot and cold therapy during pregnancy unless approved by your healthcare provider.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
What do I need to bring?
Please bring a bathing suit and a reusable water bottle. We provide two towels per guest, shower products, and secure lockers.
What do I need to bring?
Please bring a bathing suit and a reusable water bottle. We provide two towels per guest, shower products, and secure lockers.
Do I need a reservation?
Do I need a reservation?
Walk-ins are welcome, but we recommend booking through our app or website to check availability and join the waitlist.
Where can I park?
Where can I park?
Street parking is limited. We offer valet parking behind AetherHaus from 11:00–23:00. There is also some street parking available on Davie and nearby side streets.
What is Open Haus?
What is Open Haus?
Open Haus is a self-guided circuit through our saunas, plunge pools, and tea lounge. Our guides add essential oils to the stove throughout the day. The atmosphere shifts between silent, casual, and social, depending on the session.
What is your Haus Etiquette?
What is your Haus Etiquette?
Phones must be stored away. Please keep conversation soft, sit or lie on a towel, and move mindfully through the space. We ask that guests respect others’ experience and refrain from bringing outside food or drinks - complimentary tea is provided.
Can I visit if I am pregnant?
Can I visit if I am pregnant?
We advise against hot and cold therapy during pregnancy unless approved by your healthcare provider.