Heading to Scandinavia soon? Here’s everything you need to know about one of the locals’ favourite pastimes – Nordic saunas, including whether you really have to get naked with strangers…
If you’ve ever travelled to Scandinavia or the Nordics, you’ll know there’s one wellness ritual that unites locals: the sauna. In fact, in Finland, there’s reportedly enough saunas that every two residents could share one between them with plenty left over (there’s supposedly 3 million saunas for a population of 5.6 million).
Traditionally made of wood, Nordic saunas are heated by a stove with stones, creating a dry, steamy heat that warms the body and relaxes the mind. They are so popular in the region that saunas can be found everywhere: in homes, by lakes, at gyms, and even in workplaces. In fact, it’s not unusual for work colleagues to enjoy the practice together.
The experience isn’t just about relaxing in the heat (and sweating!) either. It’s about balance. The benefits are felt most when the heat of the sauna is contrasted by an often breathtaking splash in a cold lake, a dip in the sea, or a roll in snow.
That also makes Nordic saunas a memorable travel and wellness ritual, but if you’re more familiar with spa experiences that centre around scented candles and fluffy white robes, the unspoken rules of Nordic saunas can be a little intimidating. Here’s everything you need to know, including if you really have to leave your swimsuit at home…
1. Dare to go bare?
Let’s tackle the elephant in the room: do you really have to strip off in the sauna? In Finland, Norway, and much of Sweden, the answer is yes. But, before you get goose bumps, trust us, it’s not about exhibitionism. Nudity is considered perfectly unremarkable in the Nordics, and it is also about practicality. Clothing is generally discouraged because it traps sweat and bacteria, while also disrupting the heat balance. Synthetic swimsuits don’t cope well with the high heat either. For first-timers, a light towel is your best friend: sit on it for hygiene, wrap it loosely around you if you’re nervous, and remove it if you feel comfortable. Remember, locals aren’t looking or judging.
Equally, context matters and there are opportunities to keep your clothes firmly on if you just feel too overwhelmed. In Iceland and Denmark, some public pools and spa saunas require swimsuits, especially in mixed areas, and many places have marked ‘clothed days’ that are probably designed with you and other fellow tourists in mind. Check for these if you are a little nervous, and if you’re not sure, check the signs or discreetly follow what others are doing.
2. Genders are traditionally separated
While relaxing side-by-side as a mixed-gender couple is pretty normal in the UK (swimsuits firmly on), traditional saunas are single-sex. That means public saunas often alternate between men-only and women-only sessions, if they don’t have split facilities. That can make being nude a little more comfortable, but for both etiquette – and so not to give yourself and others a shock! – it’s crucial to check you are entering the right sauna, especially in smaller or more traditional Nordic locations. That said, in larger city spas like Helsinki or Stockholm, mixed saunas are increasingly common, so check whether these are clothes on or clothes off before you dive in.
3. Always shower first
Hygiene is at the heart of sauna culture, and showering before you step inside is absolutely non-negotiable. Locals will notice if you skip this, and not in a good way. The reasoning is simple: everyone shares the same small, hot space, and a freshly cleaned body keeps the atmosphere comfortable and respectful. Make sure you wash off sweat, lotions, deodorant, and especially perfume – the heat amplifies scents, and what you think smells fresh can quickly overwhelm in the close quarters of a sauna. In many public facilities, you’ll find showers placed directly by the entrance for this reason.
A good rinse also prepares your skin for the session ahead, so it actually forms part of the ritual. Shower, towel off lightly (but don’t fully dry), and then head in with the confidence that you’re doing things the Nordic way. If you’re sweating a lot, it’s polite to rinse off between rounds before re-entering too.
4. Cool is as important as hot
Remember: a sauna session isn’t a one-off sweat. Part of the ritual is the contrast: hot followed by cold and back again. The cooling off part is actually what can make your Nordic experience even more memorable, as this process popularly involves plunging into an icy lake, fjord, or rolling in the snow; a shock to the system that is believed to boost circulation, release endorphins, and toughen immunity. There’s a reason the Nordic countries discuss a ‘natural high’ from hot/cold therapy. Then you can return to the sauna refreshed and ready for the heat again (spending about 10-15 minutes in the sauna each time). Locals often repeat this three or four times, but don’t worry if you can only manage one or two rounds at first. The important thing is not to treat the sauna as a quick “sweat and go,” but as a rhythm of heating, cooling, and repeating.
5. Try to disconnect
While it is very normal for families, friends and colleagues to gather together in a Nordic sauna (yes, even while nude), this isn’t a coffee shop-like atmosphere with lots of loud chatting. Soft, low-key conversation with your direct neighbour is fairly common, but these are still calm, reflective places. Think of it like yoga: you wouldn’t start cracking jokes in the middle of your downward dog. If you’re unsure how much to say, follow the locals’ lead. You’ll soon sense whether it’s a quiet group or a more social one.
Speaking of conversation, Nordic saunas are a tech-free zone too. That’s partly for etiquette – no one wants to be subjected to cameras or phone conversations when they want to relax – but it is also practical: the heat and steam can easily ruin your devices. Many saunas have wall clocks if you need to check the time, and, anyway, actually leaning into the notion of truly switching off makes the experience even more transformative.
6. Take part in the löyly
One of the most distinctive elements of Finnish sauna culture especially is löyly – the steam created when water is thrown on the hot stones, intensifying the heat and humidity. It’s an enjoyable experience, but don’t just splash water on without asking. In group settings, it’s customary to check in with others first, by asking ‘löyly?’. This small gesture ensures everyone is comfortable. If you’re invited to pour, use the provided ladle and add only a small amount at a time – overdoing it can make the heat unbearable. When the löyly rises, lean back, close your eyes, and breathe deeply. For locals, this moment is almost spiritual, a release that’s as much about clearing the mind as sweating out the body.
7. Sit, don’t sprawl
Space inside a sauna can be limited, and the benches are communal, so body language matters. A neat, contained posture makes you blend right in, while sprawling can quickly mark you as the awkward outsider. The best approach is to sit upright rather than lying down unless the sauna is nearly empty, and be careful with your feet. Remember that saunas can have multiple levels of benches – higher tiers are hotter, lower tiers cooler – so choose your spot carefully depending on your comfort and the proximity of those already inside. Small gestures like moving along when someone new enters is good etiquette too: locals are used to close proximity in the sauna, but they still value personal space. And, always bring a towel to sit on – it’s hygienic, avoids your bum getting too hot, and is polite: you’ll commonly see signs reminding visitors on the walls.
8. Pace yourself
There’s no competition in the sauna. Nobody is timing you or keeping score. The worst mistake a newcomer can make is trying to “prove” their toughness by staying longer than is comfortable. If you feel dizzy, short of breath, or simply too hot, step out immediately – nobody will judge you. Between rounds, take time to cool down, hydrate, and reset, and if you decide you’ve had enough after one round, that’s perfectly fine. By respecting your own boundaries, you’re also respecting the culture itself. After all, the sauna should leave you feeling better, not worse.
9. Hydrate smartly
You sweat a lot in Nordic saunas and while that can be cleansing, it also depletes fluids quickly, so hydration is essential. Remember to bring water with you in a reusable bottle which you can refill and sip between rounds. Perhaps unsurprisingly, alcohol is generally discouraged in public saunas, as its combination with heat can be dangerous, not to mention frowned upon in shared spaces.
That said, in private saunas, especially in Finland, it’s fairly common to enjoy a cold beer between sessions. Treat this as a cultural quirk rather than a rule. If you do drink, it’s never inside the sauna itself but outside during the cooling phase. And, ultimately, the key is balance. Arriving well-hydrated and leaving the same way is the most rewarding approach.
10. Mind your eyes
Finally, the golden rule of nude Nordic saunas: don’t stare. It might all feel a little bit novel to you but nudity in these spaces is practical, not performative. Just as you would do in a gym changing room, keep your gaze casual. Staring can make others uncomfortable, and it marks you instantly as an outsider. Locals master the art of looking without looking: they settle in, close their eyes, or gaze at the wooden walls. If you’re nervous about where to look, follow their lead.
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