A sauna hat is one of the simplest additions you can make to your sauna routine. But if you have just picked one up for the first time, you might have a few questions about how to actually use it.
How does it sit on your head? When do you put it on? How do you look after it? Here is everything you need to know.
Quick answer: how do you use a sauna hat?
Put your sauna hat on before you enter the sauna or as soon as you sit down. It should sit firmly on your head with the brim pulled down low enough to cover your ears and the sides of your head. Wear it throughout your session, take it off when you leave, and air dry it after each use.
How should a sauna hat fit?
A sauna hat should sit securely on your head without feeling tight or uncomfortable. The key things to check are:
- the brim should sit low enough to cover your ears and the sides of your head, not just the very top
- it should feel snug but not constricting
- it should not fall forward over your eyes or slide around during the session
- there should be enough coverage to create a proper layer between your scalp and the heat above
If the hat is sitting too high on your head and only covering the crown, you are not getting the full benefit. Pull it down so it sits properly across your forehead and covers your ears.
Which way does a sauna hat go on?
Most sauna hats have a simple dome shape with a loop or tag at the top. There is no strict front or back on most designs. Put it on whichever way feels comfortable and sits securely. The main thing is coverage and fit, not which direction the hat faces.
The Koala Sauna Hat has a small woven label at the back which makes it easy to orient if you prefer consistency session to session.
When should you put a sauna hat on?
Put your sauna hat on before you enter the sauna or as soon as you sit down at the start of your session. Do not wait until your head starts to feel hot. By that point the heat has already been building up on your scalp.
Wearing it from the start means it can help reduce direct dry heat exposure to your head throughout the full session rather than just towards the end.
How long should you wear it during a session?
Wear the sauna hat for the full duration of your session. There is no need to take it off and put it back on mid-session unless you are stepping out for a cool-down break between rounds.
If you are doing multiple rounds with cold plunge breaks in between, take the hat off during the cool-down and put it back on when you go back in.
Read more: Sauna and Cold Plunge: How to Build a Hot-Cold Routine
Does it matter where you sit in the sauna?
Yes, and this is worth knowing. The higher you sit in the sauna, the hotter the air around your head will be. Heat rises, so the top bench is always the hottest spot in the room.
If you are new to sauna hats or new to saunas in general, start on a lower bench and work your way up as you get more comfortable. A sauna hat helps manage head heat at any level, but it makes the biggest difference on the upper benches where temperatures are most intense.
Read more: How Long Should You Stay in a Sauna?
Can you wear a sauna hat with long hair?
Yes. If you have long hair, tie it up loosely in a bun or braid before putting the hat on. This keeps your hair off your neck and face while giving the hat a clean, secure fit on your head.
Avoid tight hairstyles that pull on your scalp, especially during longer or hotter sessions. A loose tie under the hat works best.
Read more: How to Protect Your Hair in the Sauna
Made for regular sauna use.
The Koala Sauna Hat is made from 100% Australian merino wool and designed to sit comfortably on your head throughout every session, giving you natural insulation and head heat comfort from start to finish.
Shop The Koala HatHow do you care for a sauna hat after each session?
After each session, shake out any excess moisture and hang the hat somewhere with good airflow to air dry naturally. Do not leave it scrunched up in a bag or locker while it is still damp.
For washing, a merino wool sauna hat should be hand washed in cool water with a gentle wool-safe detergent. Lay it flat to dry rather than hanging it, which can stretch the shape over time. Do not put it in the dryer.
Read more: How to Wash and Care for a Merino Wool Sauna Hat
How often should you wash a sauna hat?
You do not need to wash it after every single session. Merino wool naturally resists odour, which means it stays fresher for longer than most synthetic materials. A good rule of thumb is to wash it every few sessions or when it starts to feel like it needs it.
Between washes, air drying after each session is usually enough to keep it fresh and ready for the next use.
Common mistakes to avoid
- Putting it on too late. Wear it from the start of the session, not after your head already feels overheated.
- Wearing it too high. Pull the brim down so it covers your ears and sides of your head properly.
- Leaving it damp in a bag. Always air dry after each session.
- Machine washing or tumble drying. Hand wash in cool water and lay flat to dry.
- Only using it on the hottest days. Regular use builds the habit and makes every session more comfortable.
Build your sauna protocol.
The Koala Protocol is a free session builder that creates a personalised sauna and recovery routine based on exactly how you are feeling and what you have access to that day.
Build your protocolFAQs
How do you wear a sauna hat?
Pull the hat down so the brim sits low enough to cover your ears and the sides of your head. It should feel snug and secure without being tight. Wear it from the start of your session for the best result.
Which way does a sauna hat go on?
Most sauna hats do not have a strict front or back. Put it on whichever way feels comfortable and gives you the best coverage. The Koala Sauna Hat has a small label at the back to help with orientation if you prefer.
When should you put a sauna hat on?
Put it on before you enter the sauna or as soon as you sit down. Do not wait until your head feels hot. Wearing it from the start helps reduce direct heat exposure throughout the full session.
How do you wash a sauna hat?
Hand wash in cool water with a gentle wool-safe detergent. Lay flat to dry. Do not machine wash, wring out aggressively or put in the dryer, as this can damage the wool fibres and affect the shape.
How often should you wash a sauna hat?
Every few sessions or when it starts to feel like it needs it. Merino wool naturally resists odour, so it stays fresher for longer than synthetic alternatives. Air drying after each session keeps it fresh between washes.
Can you wear a sauna hat with long hair?
Yes. Tie your hair up in a loose bun or braid before putting the hat on. This gives the hat a clean fit and keeps your hair off your neck during the session.
Should a sauna hat be wet or dry?
Dry. A sauna hat is designed to be worn dry. Wetting it before a session is not necessary and can affect how it sits and performs during the session.