Whether it is your first sauna session or your fiftieth, knowing what to bring makes the whole experience smoother and more comfortable.
You do not need a lot. But a few key things make a real difference to how your session feels and how well you recover afterwards.
Quick answer: what should you bring to a sauna?
The basics are a towel, water, and something to sit or lie on. For regular sauna users, a sauna hat is one of the most practical additions you can make. Beyond that, it comes down to personal preference and how serious you are about your routine.
The sauna essentials checklist
1. A towel
A towel is non-negotiable. You will sweat, and you need something to sit on, dry off with and wrap yourself in between sessions or during cool-down periods. Most saunas require you to sit on a towel for hygiene reasons.
Bring at least one large towel for sitting and a smaller one for wiping down. If you are doing a hot and cold routine with a cold plunge, bring a second dry towel for after.
2. Water
Hydration is one of the most important parts of any sauna session. You will lose a significant amount of fluid through sweat, so bringing water is essential.
Drink before you go in, sip during if needed, and rehydrate properly after. An insulated water bottle keeps your water cold throughout the session, which makes a noticeable difference when you are sitting in the heat.
3. A sauna hat
A sauna hat is one of the most practical things a regular sauna user can bring. The hottest air in the sauna rises to the top of the room, which means your head and scalp are exposed to the most intense heat during a session.
A wool sauna hat creates a natural barrier between your head and that dry heat, which can help head heat feel more manageable and make it easier to stay in comfortably for longer. For people whose head overheats before their body is ready to leave, it makes a real difference.
If you are looking for a premium option, The Koala Sauna Hat is made from 100% Australian merino wool and designed for regular sauna users who want natural insulation and head heat comfort.
4. A change of clothes
You are going to sweat. Bring clean, dry clothes to change into after your session. Light, breathable clothing works best for the post-sauna cool-down period.
5. Flip flops or thongs
Most sauna facilities have shared changerooms, showers and wet areas. A pair of thongs keeps things hygienic and saves you from wet floors between the sauna and shower.
6. A hair tie if you have long hair
If you have long hair, tie it up loosely before going in. A loose bun or braid keeps hair off your neck and face without pulling too tightly on the scalp. Combine it with a sauna hat for extra coverage during hot sessions.
Read more: How to Protect Your Hair in the Sauna
7. Something to sit on if the facility does not provide one
Some saunas provide wooden backrests or seat covers. Many do not. If you are visiting a public sauna or gym facility, your towel doubles as your seat cover. Some regular sauna users bring a small dedicated sauna towel for this purpose.
The one sauna essential worth investing in.
The Koala Sauna Hat is made from 100% Australian merino wool and designed for regular sauna users who want natural insulation, head heat comfort and a cleaner sauna routine.
Shop The Koala HatWhat you do not need to bring
Keep it simple. You do not need:
- heavy skincare or oils inside the sauna — save those for after
- your phone — leave it in the locker and actually switch off
- a book or magazine in a steam or high-humidity sauna — the heat will destroy it
- strong perfume or cologne — it is not pleasant for others in a shared space
- a full meal beforehand — eat light before a session or wait until after
What to bring for a hot and cold routine
If you are combining sauna with a cold plunge or cold shower, a few extra things help:
- a second dry towel for after the plunge
- an insulated water bottle to keep your drink cold throughout
- thongs or flip flops for moving between the sauna and cold area
- a light layer for the rest period between rounds if the facility is cool
Read more: Sauna and Cold Plunge: How to Build a Hot-Cold Routine
Building a proper sauna routine
Once you have the basics sorted, the next step is building a routine that actually works for you. How long to stay in, when to take a cold plunge, how many rounds to do and how to structure your session all depends on what your body needs that day.
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
What should I bring to a sauna for the first time?
For your first sauna session, bring a towel, water, a change of clothes and thongs or flip flops. Keep it simple. Once you are going regularly, a sauna hat is one of the best additions you can make for head heat comfort and hair protection.
Do I need a sauna hat?
You do not need one for your first visit, but regular sauna users find a sauna hat makes sessions noticeably more comfortable. It helps reduce direct dry heat exposure to your head and scalp, which can make it easier to stay in longer.
Should I bring my phone into the sauna?
No. The heat and humidity can damage your phone, and most sauna etiquette suggests leaving devices outside. Use the session to actually switch off.
How much water should I drink before a sauna?
Drink at least one to two glasses of water before going in. Bring a water bottle with you and rehydrate properly after the session. Avoid saunaing when you are already dehydrated.
What do you wear in a sauna?
This depends on the facility. Most people wear a swimsuit or wrap a towel around themselves. Some facilities are clothing optional. Check the rules before you go. Always sit on a towel regardless of what you are wearing.
Can I bring food into the sauna?
No. Avoid eating a heavy meal before a sauna session and do not bring food inside. Eat something light beforehand if needed and have a proper meal after.
What is the best sauna hat to bring?
A sauna hat made from 100% natural wool is the best option for regular sauna use. Merino wool is soft, naturally insulating and holds up well to regular sessions and washing. Avoid synthetic or blended materials where possible.