Saunas are part of everyday life here. We use them after winter swims in the fjord, on a Saturday at the cabin, or as a calm reset after a long workday. In the last decade, floating saunas in Oslo, Bergen and Trondheim have made sauna culture visible to visitors, but the roots go much deeper. You do not need to be an expert to join. A bit of practical etiquette is enough.
If you are wondering how to behave in a Norwegian sauna, the short answer is this: arrive clean, bring a towel, respect quiet, keep swimwear on in mixed saunas unless told otherwise, ask before adding water to the stones, and move in short rounds with cool-downs in between. That is the baseline. Everything else is about reading the room and being considerate.
Curious about the unwritten rules, what to bring, and how to handle that tempting cold plunge in the fjord after your first round of heat? Let’s take a deeper dive into the world of sauna etiquette in Norway.
The Basics: Clean, Towel, Hydrate
Norwegians treat the sauna like a shared living room that happens to be very hot. Hygiene comes first.
Shower thoroughly before you enter. Most public saunas will require a soap shower. Wash off sunscreen, lotion and perfume. This protects the benches, the air quality and everyone’s skin.
Sit on a towel. Always. In many places you also keep your feet on that same towel. It is about respect and cleanliness, and it keeps the benches in good condition.
Bring water. You will sweat more than you think. A simple water bottle outside the hot room is fine. Drink between rounds. Avoid alcohol unless the venue explicitly allows it, and even then keep it light.
Swimwear or No Swimwear?
This is the question everyone asks. In Norway, the default for mixed-gender public saunas is swimwear. Many venues state this clearly on their booking page or signs at the door. If you are at a gender-separated session or at a private cabin sauna, nudity is more common and completely normal. When in doubt, look around and follow the posted rules.
A quick local tip: if you are heading to a floating sauna in a city, pack a simple swimsuit. At a rural cabin with family or close friends, it is common to go without. Either way is fine as long as everyone is comfortable and the house rules are followed.
Timing Your Rounds
Think in rounds rather than one long sit.
Start with 8 to 12 minutes in the hot room, then cool down with fresh air, a cold shower, or a dip in the sea. Repeat two or three times. There is no medal for staying the longest. Listen to your body. If you feel dizzy or queasy, step out. The best sessions are unhurried: heat, cool, rest, and hydrate.
Pouring Water on the Stones
The stones are not a free-for-all. In Norwegian we just say “helle vann på steinene,” and it is part of the ritual. Still, there is etiquette.
Ask the room before you pour. A simple “Is it OK if I add some water?” is enough. Some electric stoves have clear instructions not to add water or limits on how often. If there is an aufguss session scheduled, the staff will handle the steam and aromas, so hold off until then.
When you do pour, use a small ladle and space out the rounds. A little water goes a long way. If someone new walks in, wait a minute. Sudden steam shocks can be rough.
Sound and Conversation
Norwegian saunas tend to be calm. You can talk in a quiet voice, but keep it gentle. Save loud laughter, group storytelling or phone calls for outside. Many venues have phone-free policies, and even where they do not, never take photos in or near the changing area without explicit consent from everyone in the frame.
Doors, Seats and Heat Levels
Heat management is a shared task.
Close the door quickly when you enter or leave. If you need a break, step out rather than propping it open. The upper benches are hotter. If you move up, do it smoothly and leave space. If someone appears overheated, give them the top step and take a lower seat. It is a small kindness that keeps everyone safe.
Cold Plunges: Fjords, Lakes and Showers
The cool-down is half the magic. In cities you will often step onto a dock and dip straight into a fjord or harbor basin.
A few pointers:
- Check the entry point first. Slippery steps are common. Use the handrail.
- Mind the queue on narrow ladders and docks. Step aside to let others pass.
- No diving unless it is clearly allowed and deep enough. Many sauna docks prohibit it.
- Breath first, then move. Cold water shocks you. Exhale slowly as you descend. You can always step back out if it feels too intense.
If cold water is not your thing, fresh air and a cool shower work just as well.
What To Bring
Packing is simple. You will be happy you planned ahead.
- Swimsuit for mixed sessions.
- Two towels: one for sitting, one for drying. A small hand towel for the face is a bonus.
- Flip-flops for docks and wet floors.
- Water bottle.
- Wool hat or beanie in winter. It sounds odd, but it helps you stay comfortable in the heat, especially outdoors between rounds.
- Light snack for after. Fruit or a yogurt is perfect. Many venues sell something simple, but not all.
Children and Families
Families do bring kids to the sauna in Norway, though policies vary. Some venues set minimum ages or require an adult per child. Keep the sessions short for youngsters, seat them on lower benches, and make the cold part optional. As always, check the venue rules before booking.
Health and Safety
Saunas are generally safe for healthy adults, but a few reminders go a long way.
- Skip the sauna if you feel unwell, have a fever, or have been drinking heavily.
- If you are pregnant or have heart issues, ask your doctor first. Many pregnant women in Norway use saunas without problems, but individual advice matters.
- Stand up slowly when you leave the bench. The heat can drop your blood pressure.
- Report any issues to staff. Loose boards, very slippery steps or broken thermometers should be fixed quickly.
Respecting Staff and House Rules
Every sauna has its own rhythm. Urban saunas tend to have booking slots and clear time limits. Cabin saunas are looser, but the owner’s rules still apply. If staff run an aroma or aufguss session, follow their lead on airflow, timing and when to enter or exit.
Clean up after yourself. Rinse sweat from benches if the venue asks for it. Take all your belongings. Leave the changing area tidy.
Social Norms: Friendly, Not Forward
Norwegians are friendly but not pushy. A quiet nod is a perfectly normal greeting. If you want to chat, keep it light. If the person next to you is eyes-closed and still, that is a clear signal to let them be. Sauna time is recovery time.
Regarding nudity, respect people’s comfort zones. Even where nudity is allowed, bringing a towel to wrap in is a considerate middle ground for mixed groups. If someone prefers more privacy on the bench, give them space.
Common Mistakes To Avoid
A few missteps I see often, all easy to fix:
- Skipping the shower before entry. This is the fastest way to annoy a room.
- Soaking your towel and then leaving puddles on the bench. Bring a dry sitting towel.
- Dumping water on the stones without asking. Always check first.
- Dragging the door open for long goodbyes. Step out, close the door, then chat outside.
- Perfume and heavy lotions. Strong scents bloom in heat. Go neutral.
- Phones in the hot room. Heat kills electronics and privacy. Keep them in your locker or bag.
Seasonal Notes: Winter vs. Summer
Winter saunas with ice bathing are wildly popular now, and they are wonderful. Give yourself time to warm up after the last dip, dry off fully, and put on a hat and warm jacket before heading home. In summer, city saunas feel more social, with people lounging on docks between rounds. Same rules apply, just with more daylight and a softer mood.
Finding a Good Sauna Experience
You will find options across Norway: floating saunas in major cities, hotel spas in mountain towns, and wood-fired cabin saunas in the countryside. If you want a structured experience, book a session that includes an aufguss or guided steam ritual. If you prefer simple and quiet, a morning slot on a weekday is usually best.
A Simple First-Time Routine
If you want a no-stress plan for your first visit, try this:
- Book a 90-minute mixed session. Pack swimsuit, two towels, flip-flops and water.
- Arrive 10 to 15 minutes early. Shower with soap and rinse your swimsuit.
- First round: 8 to 10 minutes on a lower bench. Breathe through the nose, slow and easy.
- Cool down outside for 2 to 3 minutes. Try a short dip if you feel ready.
- Second round: move one bench higher for 8 to 10 minutes. Ask before adding a small ladle of water.
- Longer cool-down. Drink water. Sit, look at the view, chat quietly if the vibe allows.
- Third round optional. Finish with a gentle rinse and dry off well.
Follow that, and you will fit right in.
The Heart of It
Norwegian sauna etiquette is not about strict rules. It is about shared comfort. Cleanliness, quiet respect, and small acts of care keep the experience good for everyone. Do that, and you will discover why so many of us plan our days around a few honest minutes of heat followed by cold, clear water.