How-to
What to Bring to a Sauna and Cold Plunge: The Contrast Therapy Kit
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Your first sauna and cold plunge session doesn't take much gear. A swimsuit, a towel and a water bottle will get you through it. This is the kit we'd pack, what's worth buying, and what you can skip. Studios differ, so check your studio's listing or call ahead.
The Quick Answer
Bring a swimsuit, two towels, sandals, a water bottle, dry clothes and a warm layer for after the plunge. You likely own all of it already. A sauna hat and electrolytes are the first two upgrades worth buying.
| Item | Why you need it | Must have? |
|---|---|---|
| Swimsuit | Most co-ed and shared spaces require one | Yes |
| Two towels | One to sit on, one to dry off | Yes, unless the studio provides them |
| Sandals | Wet floors and shared showers | Yes |
| Stainless or glass water bottle | You'll sweat more than you expect | Yes |
| Dry clothes and a warm layer | You'll keep cooling down after the plunge | Yes |
| Sauna hat | Helps keep your head comfortable in the heat | Nice to have |
| Electrolytes | Useful after long or very sweaty sessions | Nice to have |
| Neoprene gloves and socks | Help if your hands and feet get too cold | Optional |
What Should You Wear to a Sauna and Cold Plunge?
Wear a swimsuit unless the studio says otherwise. Some private suites and traditional bathhouses have their own rules, so ask before you go. Take off jewelry and watches first, because metal gets hot in a sauna. Tie back long hair if you plan to go under in the plunge.
Do You Need to Bring Your Own Towel?
Often not, but don't assume. Many studios include towels and some charge for them. If you're bringing your own, pack two. Sit on one in the sauna and keep the other dry for after your last cold round.
What Should You Bring to Stay Hydrated?
Bring a full stainless steel or glass bottle and drink before, between rounds and afterward. Skip plastic. Studies of bottled water show more antimony migrates out of PET plastic as temperature rises, and a bottle sitting near a sauna gets warm fast. Insulated stainless, like this Klean Kanteen 32 oz, also keeps your water cold. If you sweat heavily or stay for several rounds, an electrolyte drink such as Redmond Re-Lyte stick packs can help you replace some of the salt you lose. Skip alcohol before a session.
Is a Sauna Hat Worth It?
A sauna hat is the most useful upgrade if you go often, and you'll see plenty of regulars wearing one. It's a simple wool or felt cap, like this 100% wool sauna hat, and Finnish and Russian sauna-goers have worn them for generations to keep their heads more comfortable in high heat. Keep it dry before you go in, and rinse it out after. Check with your studio first, since a few don't allow them.
Should Men Ice Their Testicles in the Sauna?
It's popular, but the evidence is thin. Longevity founder Bryan Johnson has talked publicly about using ice packs during sauna sessions, and heat is a real concern. In one small study, a month of regular sauna sessions was linked to worse sperm motility in 10 fertile men, and the change was reversible. No high-quality study yet shows that icing during a sauna prevents this. If you're trying to conceive, the simpler move is to talk to your doctor and cut back on sauna time. If you try an ice pack anyway, wrap it in a cloth so it never touches bare skin.
What Do You Need for the Cold Plunge?
You don't need anything special. If your hands and feet are the first things that make you want to get out, neoprene gloves and socks can help you stay in longer, though some studios don't allow them in shared tubs. Have your towel and warm layer within reach before you get in, because your hands may not work as well when you come out.
New to the order of it all? Our guide on whether to do the sauna before or after the plunge walks through a full session.
What Can You Leave at Home?
- Your phone in the sauna. Heat can damage it, and many studios ban phones for privacy.
- Skin products. Lotion and heavy makeup don't mix with sweat, so rinse off first.
- Anything you don't want hot. That means jewelry, watches and most electronics.
- Expensive gear. You can do your first ten sessions with what's already in your closet.
What Should You Add Once You're Hooked?
Once you go regularly, build a dedicated bag so you never have to think about it. Add a sauna hat, a set of quick-dry towels such as these 100% cotton Turkish towels, an insulated stainless bottle and electrolytes. If you want recovery between visits, a red light device such as the Lumaflex Essential or the Lumaflex Body Pro Kit is portable and doesn't need a dedicated room. We earn a commission on the product links in this article, and we haven't personally tested every item, so check the reviews and current price before you buy.
If you're thinking about moving the whole routine home, see what a home contrast therapy setup really costs.
Is Contrast Therapy Safe for Everyone?
No. Talk to your doctor first if you're pregnant, have a heart condition or high blood pressure, or take medication that affects your circulation. Get out if you feel dizzy, faint or unwell, and never plunge alone.
Frequently Asked Questions
Do you wear a swimsuit in a sauna?
Yes, in most U.S. studios and any shared space. Private suites and traditional bathhouses can differ, so check first.
Should you bring two towels to a sauna?
Yes. Use one to sit on and keep one dry for afterward, unless your studio provides them.
What kind of water bottle is best for a sauna?
Stainless steel or glass. Both stay stable in heat, and insulated stainless keeps water cold between rounds.
Can you bring your phone into a sauna?
It's best not to. Heat can damage it, and many studios don't allow phones in shared rooms.
Where can I find a studio near me?
Search our directory of sauna and cold plunge studios by city or ZIP. Listings show what each studio offers.
Wes Francis
Founder of Contrast Therapy Finder, the directory of sauna, cold plunge and contrast therapy studios across the U.S. About CTF
