Sauna Etiquette: What to Expect at a Communal Sauna
Most people who come to a communal sauna for the first time have the same questions rattling around before they arrive. Do I shower first? How long do I stay in? What am I supposed to wear? Is it weird to just sit there in silence…?
Nobody really tells you the basics before your first visit, which means a lot of people turn up slightly anxious about getting something wrong. The good news is there isn’t much to get wrong - but there are a few things worth knowing before you walk through the door.
Here’s everything we tell first-timers at Urban Heat, our community sauna and cold plunge space in Camberwell, South London.
Do You Shower Before Getting In?
Yes - and there are two reasons for it.
The first is practical: a quick shower before you get into the sauna washes off the day - deodorant, sunscreen, whatever else is on your skin - so you’re starting clean. In a shared space, that matters.
The second applies to the cold plunge: rinse off your sweat before you get in. The plunge baths are kept cold and clean, and a quick rinse between the sauna and the plunge helps keep them that way for everyone.
We have hot showers at Urban Heat for exactly this reason - use them before your first round and between cycles.
What to Wear - and What to Avoid
At Urban Heat, tops are optional but bottoms are not. Most people wear swimwear, which works fine for most sessions.
The one thing worth thinking about that most people don’t: the fabric. Standard swimwear is almost entirely synthetic - polyester, nylon - and at 90–95°C, that can get uncomfortable. Natural, breathable fabrics like cotton or linen handle the heat better and feel more comfortable for longer sessions. It’s not a rule, but if you’re planning to come regularly it’s worth having something appropriate.
A few other practical notes:
Sit on a towel in the sauna. This is standard sauna etiquette - it keeps the benches clean and stops sweat soaking through to the wood.
No shoes in the sauna. Leave them outside - it keeps the space clean.
We provide towels for hire, sauna hats, toiletries, hairdryers, and secure lockers - so you genuinely only need to bring yourself and your swimwear.
How Long Should You Stay in the Sauna?
A typical session at a communal sauna runs for 60 minutes, and within that you’d usually do two or three rounds rather than sitting in for the whole time.
A standard cycle looks something like this:
10–15 minutes in the sauna
1–2 minutes in the cold plunge (or a cold shower)
10–15 minutes resting in the lounge
Repeat two or three times and you’ve had a full session. The rest periods matter - they’re not downtime, they’re part of the process. Your body needs time to regulate between rounds.
For your first visit, don’t worry about hitting a specific time. If five minutes is all you can manage before you need to step out, that’s completely fine. Your tolerance builds over time - most regular sauna users started exactly the same way.
The Cold Plunge - What’s the Protocol?
Rinse off before you get in. That’s the main one - a quick shower between the sauna and the plunge keeps the baths clean for everyone.
At Urban Heat we have two outdoor plunges - one at 5°C and one at 10°C - plus a bucket shower for people who want the cold contrast without full immersion. If you’re new to cold water, start with the bucket shower or the 10°C bath rather than going straight into the 5°C. There’s no prize for the coldest plunge.
Most people stay in for around 60–90 seconds - enough to get the benefit without overdoing it. Breathe steadily, don’t hold your breath, and get out before you feel the urge to rush.
If it’s busy and someone is waiting, be mindful of time in the plunge. It’s a shared space and most people naturally move through without needing to be asked.
Can You Talk in There?
This one is genuinely different in the UK compared to the rest of Europe, and it’s something we’ve noticed at Urban Heat. British sauna culture has become surprisingly social - partly because more people are coming with friends or in groups, and partly because the communal format naturally encourages conversation.
In Nordic countries, the sauna tends to be a quieter, more contemplative space. Here, communal sessions - especially on Friday evenings and weekends - can be genuinely sociable. We lean into that on busier sessions and it creates a good atmosphere.
That said, we ask everyone to keep conversation at a considerate volume even in communal sessions. If someone has come alone looking for a quiet reset, a loud group conversation makes that impossible. The general rule: talk if it happens naturally, but read the room.
If you specifically want silence, our quiet sauna sessions are designed exactly for that - no talking, phones away, just stillness. Same-gender sessions also tend to run quieter than mixed communal ones.
On phones: keep them out of the sauna. Beyond the obvious heat damage, it changes the atmosphere for everyone else.
Going Alone for the First Time? What to Expect
A lot of people come to Urban Heat on their own, and it’s one of the things we’re most deliberate about as a space. Solo visitors are completely normal here - not an oddity.
If it’s your first time and you’re nervous, tell whoever is on the door. We always spend a bit more time with first-timers - walking you through how long to stay in, what to expect from the cold plunge, and how the session flows. You won’t be left to figure it out alone.
The most important thing we tell first-timers is to listen to your body. If you need to leave the sauna after five minutes, leave. If the cold plunge feels like too much, use the bucket shower instead. There’s no correct way to do your first session - the only goal is to feel comfortable enough to come back.
A few practical tips for first-timers:
Drink water before you arrive and keep hydrating throughout. The heat is dehydrating and most people underestimate this.
If you feel anxious about getting up and leaving the sauna mid-session, sit near the door. It’s a small thing but it makes it easier.
Don’t eat a heavy meal beforehand. A light snack a couple of hours before is fine.
Take the rest periods seriously. The lounge is there for a reason - use it.
If you’re in South London and want to give it a go, you can book a session at Urban Heat in Camberwell - we’re under the railway arches on Camberwell Station Road, SE5. First-timers are always welcome, and we’ll make sure you know what you’re doing before you get in.
Frequently Asked Questions
Do you have to be naked in a communal sauna?
Not at Urban Heat. Our policy is that tops are optional but swimwear bottoms are required. Most guests wear swimwear. Nudity is more common in traditional Nordic saunas but is not the norm in most UK communal spaces, although a few are starting to introduce ‘clothing-optional’ sessions for those who prefer this.
What if I can’t handle the heat?
Leave when you need to - there’s no set time you have to stay. Heat tolerance builds gradually with regular visits. Sitting on a lower bench is also cooler than the top bench if you want to stay in longer without the full intensity.
Is a communal sauna hygienic?
Yes, when people follow the basic protocols - shower before entry, sit on a towel, rinse before the cold plunge. At Urban Heat we clean the space thoroughly between sessions. The high heat of a Finnish sauna (90–95°C) is also naturally inhospitable to most bacteria.
Can I use my phone in the sauna?
We ask people to keep phones out of the sauna. The heat will damage your phone, and it changes the atmosphere for everyone else (plus, this is a great excuse to be away from your phone for an hour!). You can put your phone in our lockers so it’s safe.
