What to Wear and Bring to Your First Infrared Sauna

Booked your first infrared sauna near Ham Lake? It's completely normal to wonder what you're actually supposed to wear, what to pack, and what the whole thing will feel like. Here's the good news: there's very little to it. A few simple choices make the difference between fidgeting through your session and settling in to genuinely enjoy the heat.

Consider this your no-overthinking-it checklist. We'll walk through what to wear, what to bring, how to prep beforehand, what to expect once you're inside, and what to do afterward — plus a few notes for first-timers here in Minnesota.

What to Wear to Your First Infrared Sauna

The simplest rule: go light and breathable. Infrared works by reaching your skin directly, so the less fabric between you and the heaters, the better. Clothing blocks or absorbs infrared before it reaches your body, which is why most people are comfortable in a swimsuit, cotton shorts, a sports bra and shorts, or simply underwear.

Comfort comes first, though. Booked a private session? Then you have the freedom to wear as little or as much as you like — there's no wrong answer. Lightweight cotton is a perfectly good choice for a first visit, too. It breathes well and lets a reasonable amount of infrared through.

Fabrics and items to skip

A few things are worth leaving out of the sauna:

• Synthetic fabrics. Polyester, nylon, spandex, and lycra don't breathe well, and some synthetic textiles can off-gas trace compounds when heated. Save the performance leggings for the gym.
• Metal jewelry. Rings, necklaces, bracelets, and watches heat up fast and can feel uncomfortably hot against the skin. Take them off before you go in.
• Heavy or tight layers. Thick fabrics and snug compression wear block even sweating — the opposite of what you want.

What to Bring — The First-Timer's Checklist

You don't need much, but a few items make your session smoother. Here's what experienced sauna-goers reach for:

• Water. Bring a bottle — around 16 to 20 ounces is a good target so you can sip before and after.
• Two towels. One to sit on, one to wipe down with. (At 5D Wellness we provide towels, so you can travel light — just ask when you book.)
• Sandals or flip-flops for walking to and from the room.
• A hair tie to keep hair off your face as you warm up.
• A change of clothes for afterward, since your body keeps sweating for a bit once you step out.

What to leave behind? Your phone, for one — a sauna session is a rare chance to actually disconnect. Jewelry and valuables can stay tucked in your bag, too.

One Minnesota-specific tip: in the depths of a North Metro winter, pack a warm layer for the walk back to your car. Stepping from a warm sauna into single-digit cold is a shock, and a hoodie or coat makes the transition a lot gentler.

How to Prep Before You Go

A little preparation goes a long way toward a comfortable first session.

Hydrate ahead of time. Drinking water before and after your session matters, because you'll sweat a fair amount inside. Aim for roughly 16 to 20 ounces in the hour or two beforehand — just don't chug a huge amount right before you walk in.

Eat light. Skip the big, heavy meal right before your appointment. Digestion and heat both pull on your body's resources, so a lighter stomach tends to feel better.

Give exercise some space. Just finished an intense workout? Wait about 30 minutes before heating back up.

Rinse off products. A quick shower beforehand to remove lotion, sunscreen, and deodorant helps you sweat more evenly — and keeps those products from smelling off once they heat up. It's also smart to skip alcohol before a session, since it changes how your body handles heat.

What to Expect During Your First Session

Start gentle. Beginners do best with a shorter session — think 10 to 15 minutes — at a lower, beginner-friendly temperature, then building up over future visits as your body adjusts. There's no prize for toughing out a long, blazing-hot first round.

The sensation surprises a lot of people. Instead of the heavy, air-thick heat of a traditional sauna, infrared warmth feels like it's coming from inside you — because it's gently warming your body directly rather than heating the air first. You'll start to perspire, and that's exactly what should happen. Sit back, breathe, relax.

Most of all, listen to your body. If you feel dizzy or nauseated at any point, step out — that's your cue to cool down and rehydrate. When your time is up, stand and exit slowly, since getting up quickly after sitting in the heat can bring on a brief head-rush.

After Your Session

Don't rush straight into the rest of your day. Give yourself a few minutes to cool down before you shower. Then rehydrate well — water is great, and adding electrolytes (sodium, potassium, magnesium) helps replace what you sweated out. A light, hydrating snack like fruit is a nice touch, too.

A post-session shower rinses away the sweat and feels wonderful. And remember: one session is a lovely introduction, but the real benefits of sauna come from a steady rhythm over time. If you find you enjoy it, take a look at how often to come back and build a routine that fits your week.

Who Should Check With a Doctor First

Infrared sauna is a supportive wellness practice, not a treatment — and a few people should get personalized guidance before they start. If you're pregnant or trying to conceive, have a heat-sensitive condition such as multiple sclerosis, or live with any pre-existing health condition, it's wise to check with your healthcare provider before starting an infrared sauna routine. A quick conversation means you can relax and enjoy the experience with real peace of mind.

Your First Infrared Sauna in the North Metro

Local to East Bethel, Ham Lake, Andover, Blaine, Cedar, or anywhere in Anoka County? Your first session is an easy trip. At 5D Wellness, our infrared sauna suite is set up to be private and beginner-friendly, so you can take it at your own pace without needing to know the etiquette in advance.

New to the studio entirely? It helps to know what your first visit looks like before you arrive — from checking in to settling into your room. Come a few minutes early, bring your water, and let the rest take care of itself.

Frequently Asked Questions

Can I wear my normal gym clothes in an infrared sauna?

Light, breathable cotton workout clothes are fine, but skip synthetic athletic wear like polyester, nylon, spandex, and lycra. Synthetics don't breathe well and can off-gas trace compounds when heated. For the most direct infrared exposure, many people simply wear a swimsuit or minimal cotton clothing.

Do I have to be naked in an infrared sauna?

No. Wear whatever makes you comfortable. In a private session you can wear as little as you like, but a swimsuit, cotton shorts, or a sports bra and shorts all work well. The goal is simply to let the infrared reach your skin without heavy or synthetic layers in the way.

What should I bring to my first infrared sauna session?

Bring a water bottle, two towels (one to sit on and one to wipe down with), flip-flops or sandals, a hair tie, and a change of clothes for afterward. Leave jewelry, watches, and your phone outside. Many studios, including 5D Wellness, provide towels — ask when you book.

How long should my first infrared sauna session be?

Start short and gentle — roughly 10 to 15 minutes at a lower temperature — then build up over future visits as your body adjusts. Keeping early sessions brief helps you stay comfortable and well hydrated.

Your Next Step

That's really all there is to it: wear something light and breathable, leave the metal and synthetics at home, bring water and a couple of towels, and start gentle. A little prep turns a first infrared sauna session from a guessing game into something you'll genuinely look forward to repeating. When you're ready, book your first session and come see how good a good sweat can feel.

This article is for general wellness and educational purposes only and is not medical advice. 5D Wellness services are not a substitute for professional medical care. Results vary by individual. Consult a qualified healthcare provider before starting any new wellness practice, especially if you are pregnant or have a medical condition.