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If you’re a North American heading to a Nordic or Baltic sauna, here are 12 essential do’s and don’ts to know (and myths to bust) before you go.
- Shower first. Always wash thoroughly before entering the sauna. Nordics take this very seriously: scrub your hair, armpits, feet, groin, etc., with soap – and do it naked. A quick rinse or jumping in still-clothed isn’t acceptable. Treat it like hygiene 101: keep the sauna clean and odor-free for everyone.
- Use a towel – for sitting (and modesty). Bring a towel of your own and always sit on it. Sauna benches are porous wood; the towel keeps your sweat off the wood and the next person’s butt. Likewise, if you feel shy or the sauna is mixed-gender, wrap a towel around your waist or lap. Many Swedes do this in mixed company. But never let bare skin touch the bench unprotected (this can vary from culture to culture though, which must be noted, but some facilities even provide disposable seat mats or paper towels for you to use.)
- Expect nudity by default. In most Nordic saunas, clothing is optional – in fact, it’s often discouraged. In Finland, wearing a swimsuit is considered a faux pas, and many Swedes similarly go in the buff. (Swedish guides note that nudity in the bastu is “nothing odd (or sexy)”.) That said, rules vary: some modern spas or mixed-gender saunas will require swimsuits. For example, many Icelandic pools and spas expect you to wear a bathing suit. The rule of thumb is: follow the posted signs or local lead. If the spa has one mixed sauna, it might explicitly say “swimsuit only”. If you enter a traditional lake sauna or local swim hall, nudity (or with a towel for those who decide to do so) is normal.
- Keep voices low (and phones off). Nordic saunas are typically quiet, meditative spaces. Speak softly (or not at all) and absolutely no loud music or phone calls. One Danish guide advises treating the sauna “like you would a church” – no shouting, no boisterous behavior, no eating, and no heavy drinking. A hushed whisper with a friend is fine, but many people simply sit in silence to relax. Remember, no phone cameras – snapping pics or phone-chatting in the steam is a major faux pas and depending on the type of sauna your visiting obviously bringing any electronics can be a major fire hazard.
- Embrace the hot–cold ritual. Many Nordic saunas are part of a hot–cold cycle. Locals often alternate a long sit in the heat with a quick dash into cold water, snow, or a cold shower. In Sweden and Norway, people will heat up in the sauna and then sprint to an icy lake or plunge pool; in Finland it might be snow rolling or a chilly lake dip. If you’re brave, give it a try – it boosts circulation and is considered key to the experience. (If you must skip it, nobody will force you, but “don’t skip the ice” is a common local saying.)
- Drink water – skip the pre-sauna booze. Always hydrate before and after. Drinking alcohol before a sauna is not usually advised – it can impair judgment and raise health risks when you combine heat and cold. (One source bluntly says: “steer clear of alcohol unless it’s stated you can bring this”.) That said, having a cold beer or cider after a sauna is a beloved tradition in Scandinavia, so you’ll often see people clinking cans afterward. Just drink plenty of water too, and avoid getting drunk in the sauna.
- Be mindful of personal space. Keep eyes forward and maintain a respectful posture. Saunas are social, but not flirting places. Don’t stare or ogle anyone – even if everyone’s naked, people generally avoid eye contact. If conversation happens, it’s usually with people you know (family, friends, colleagues) and remains discreet. Also, move slowly; don’t pace or fidget. Think of it as everyone sharing a communal, calming ritual – no one wants to feel uncomfortable.
- Ask before adding steam. If you want to splash water on the hot rocks (to create more steam), check with everyone first. A sudden burst of vapor can be intense, and some people (especially newcomers) might not love it. In practice, if someone sits by the heater, it’s understood they control the steam – don’t grab that spot by accident. If you do take the ladle, do so gently, and step aside when done. Also be careful of bursts of steam – lift your hand or forearm to shield your face if the cloud hits.
- Don’t play macho games. The sauna is not a contest of toughness. You’ll often see old timers or friends challenging each other to stay longer or sit in the hottest corner – just ignore that. Sit on the bench level you’re comfortable with and leave when you want. In general lower bench levels tend to feel cooler and the higher up one goes the more heated the sauna experience gets. There’s no point in “proving” you can endure more heat. In fact, Finnish wisdom is: “If it is not cured by sauna, tar and liquor, then it is for life.” – basically, just relax and be honest with yourself.
- Follow the house rules (gender and swimwear). Many saunas split by gender or use sign-up shifts. Pay attention to signs: you might have booked a “women’s only” session, or there may be separate times for men and women. If you accidentally go into the wrong door, you’ll be asked to leave. Likewise, check for swimwear rules. Some high-end spas or resorts require suits in coed areas, while most local saunas expect nudity. If you’re at a gym or public pool with one sauna, it might be mixed-gender and may allow towels or suits. When in doubt, ask the attendant or a local before undressing. That being said often times traditional local saunas tend to be mix-gendered and fully nude, so see it as a cultural experience and now something uncommon to come across.
- Learn the little extras. Some traditions are optional but fun: if bundled birch twigs (“vasta”/“vihta”) are provided, you can gently slap your skin with them for improved circulation. Many Finns and Estonians love this! Also, if a sauna brew or essential oils are part of the experience, give them a sniff. These practices aren’t required, but they’re part of the local ritual. And flip-flops or sandals are a good idea to bring for walking around showers and benches (they can get very hot).
- Relax and go with the flow. Finally, remember: you’re there to enjoy and unwind. If everyone else is nude, feel free to drop your towel or suit (no one’s judging). If folks are chatting quietly or sitting for long cycles, just follow along. If you need a break and a cold shower, just get out for a moment and return when you're ready for more sauna heat. Social hierarchy fades here – the boss, the teacher, and the student are equal on the sauna bench. So kick back, breathe the steam, and embrace this Nordic tradition. As one guide puts it, “If everyone is naked, you should follow suit… Enjoy it, and go with the flow”.
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Each Nordic country has its twists (Finns love steam and birch whisks, Swedes often sip beer, Icelanders usually wear suits in pools, etc.), but these do’s and don’ts will keep you covered (literally and figuratively) everywhere from Helsinki to Tromsø. By showering first, minding your towel etiquette, and respecting the serene vibe, you’ll honor the Nordic sauna spirit and maybe even make a sauna-buddy (or two) along the way.
Baltic Sauna Traditions (Estonia, Latvia, Lithuania)
Sauna culture isn’t only Scandinavian or exclusively Nordic —the Baltics share deep, living bath traditions with their own flavors and rituals. Here's a look into some unique aspects of the Baltics and their unique spin on sauna traditions.
Estonia — suitsusaun (smoke sauna)
In Võromaa (southern part of Estonia), the smoke sauna (suitsusaun)—a wood-heated room without a chimney—was inscribed on UNESCO’s Intangible Cultural Heritage list in 2014. It’s both practical and spiritual: families cycle heat and cool, cleanse, and mark life events in a ritual space blackened by years of smoke. If you see suitsusaun on a village program or at an ethnographic museum, expect unhurried rounds, quiet respect, and steam (leil) that feels softer than in electric saunas.
Latvia — pirts
The Latvian pirts centers on plant wisdom and touch. A trained pirts master leads you through rounds of warming, scrubs (often honey, salt, or clay), and whisking with birch, oak, or herb bundles to stimulate circulation and scent the steam. In September 2025, Latvia officially added the pirts tradition to its National Intangible Cultural Heritage list, underscoring how widely it’s practiced beyond spas—on farmsteads, at festivals, and in community hubs.
Lithuania — pirtis
Lithuanian pirtis also blends heat, herbs, and guided care—think gentle whisking, aromatics, and natural materials like honey or even amber. The tradition is recognized on Lithuania’s national intangible heritage inventory and has surged back via bath-master training and public “Pirtis Day” events. If you encounter pirtis on a rural itinerary, expect structured rounds with a host guiding temperature, humidity, and rest.
Etiquette crossover (Baltic + Nordic):
- Wash thoroughly first (nudity in single-sex spaces; follow posted rules in mixed settings).
- Sit on a towel and keep voices low; phones away.
- Ask before adding steam and don’t turn it into an endurance contest.
- Hot–cold cycles (lake, snow, plunge, or shower) are part of the joy.
Enjoy!
