Sauna Hat Benefits: What They Are and Why You Need One

If you’ve ever visited a communal sauna, you may have seen some of your fellow visitors sporting some funky headgear. You’ve also likely noticed that your scalp and hair really start to sizzle after a few minutes in such a steamy setting.

Turns out, those Viking-esque caps aren’t just for show. While such hefty hats might seem like a nuisance in high heat, wool sauna hats actually shield sensitive areas, allowing for longer, more comfortable sauna sessions. 

In fact, sauna hat benefits range from scalp protection to overheating prevention. Let’s explore how to use one to elevate your next steam session.

What Is a Sauna Hat?

What is a sauna hat, exactly? In short, sauna hats are a traditional method for cooling the head in a sauna’s elevated temperatures. They also prevent moisture buildup that can result from excess sweating.

While you may earn a few Scandinavian style points for wearing one (especially those topped with Viking horns), they primarily serve to provide a more safe and comfortable steam session.

Traditional vs. Modern Sauna Hats

Sauna hats trace their origins back to early Russian saunas (called banyas).¹ While early adopters adored the health benefits of banyas, they quickly discovered the head’s extra sensitivity to extreme temperatures.

Fortunately, they found a solution in specialized hats that:

• Insulated the head 
• Repelled heat

While early versions utilized ready-to-hand materials like hay, craftsmen eventually settled on wool as the go-to material. 

Modern sauna hats retain the original practicality while incorporating updated manufacturing techniques and unique designs. Whatever style you choose, however, the purpose remains identical.

Common Materials

While wool reigns supreme, other materials have also tossed their (sauna) hats into the proverbial ring. These include:

• Felt
• Linen
• Faux wool

Each type of material guards against heat damage and absorbs moisture. Consider trying out various materials to see what feels best during your sauna sessions.

Key Benefits of Wearing a Sauna Hat

The main benefit of wearing a sauna hat is heat protection. But what exactly does that entail?

Head & Scalp Protection

The biggest risk of an extended banya session is a scorched scalp and overheated head. 

Sensitive to temperature in general, the head faces a special challenge when it comes to heat.² This is because hot air rises.³

While temperatures will always be high inside a sauna, the hottest air congregates near the ceiling, surrounding your head. With too much exposure, your scalp may even scar.

Fortunately, a sauna hat (or banya cap) fends off the heat and keeps your skin safe.

Hair Protection from Heat Damage

Prolonged heat exposure can also parch hair follicles and leave your locks brittle and withered. 

Fortunately, a sauna cap’s wooly armor provides ample protection to preserve your hair's moisture, volume, and health.

Longer & Cozier Sauna Sessions

As the sauna heat permeates your body, your head and ears will most strongly sense its effects. Without a sauna hat’s protection, you may feel the urge to exit the sauna prematurely—before experiencing its benefits. 

By regulating head temperature, a sauna hat helps govern your overall coolness, allowing you to soak up the sauna’s healing heat far longer than you would otherwise.

Reducing Dizziness & Overheating Risks

When immersing yourself in any high-temperature environment, you run the risk of overheating. The symptoms of overheating include⁴:

• Rapid pulse
• Muscle cramps
• Headache
• Dizziness

Fortunately, healthy individuals can readily ward off heat exhaustion with the help of a sauna hat. Sauna hats serve as a prime tool for temperature regulation. By keeping the head (and brain) cool, they help reduce dizzy spells and allow you to remain present and comfortable in your surroundings.

Why Wool Is the Best Material for Sauna Hats

As mentioned, banya caps can be made from several different materials, and they all work well when it comes to heat protection. However, there’s a reason early Russian sauna-goers seized on wool in particular—and a reason it’s remained the gold standard ever since. 

Let’s explore why wool is the best material for sauna hats.

Natural Temperature Regulation

Wool possesses a curly, uneven texture—one that causes countless air pockets to form within its folds. These pockets capture incoming and outgoing air, reducing heat transfer and functioning as a natural insulator.⁵

As heat penetrates the rest of your body, wool’s airy barrier keeps your head cool and cozy—the same way insulation regulates your home’s temperature during the dog days of summer.

Moisture-Wicking Properties

In addition to insulation, wool also offers excellent moisture-wicking capabilities. This means it effectively draws dampness away from your skin. 

Why does this matter?

In ultra-sweaty environments (like saunas), moisture buildup can quickly become uncomfortable. Fortunately, wool prevents moisture buildup by allowing sweat to escape.⁶ This ensures your skin stays dry and also helps prevent blisters and skin irritation. 

Durability & Low Maintenance

Wool comes with a coating of natural, protective scales that prevent dirt and moisture from seeping inside.⁷ This invisible armor also keeps odors from setting up shop (critical in sweaty surroundings).

As you might expect, this natural barrier makes frequent washing unnecessary. Your sauna cap will stay fresh for countless uses without aggressive cleaning.

How to Use & Care for Your Sauna Hat

Once you’ve chosen your sauna hat, learn how to get the most from it while ensuring its longevity with our expert advice below.

Proper Fit & Positioning

Since its primary purpose is to protect your head and ears, your sauna cap should offer a snug fit without being overly tight. If you have long or voluminous hair, you may want to choose a slightly bigger size than normal. 

When you place the hat on your head, make sure its brim:

• Reaches low enough to touch your eyebrows 
• Covers your ears 
• Shields the back of your neck

Once in place, your hat should feel comfortable! After all, a sauna session offers relaxation and stress relief—you can’t decompress while wearing a floppy or skintight hat. Some sauna-goers even like to pull their hats low over their eyes, shutting out the world and increasing their sense of peace. 

Proper sizing also makes wool’s job (temperature regulation) far simpler. So, when testing options, ensure full coverage and a cozy fit.

Pre-Soaking for Extra Cooling

Here’s another helpful tip to get the most out of your sauna hat: Soak it in cold water beforehand. When you’re ready to step into the heat, wring out your cap and place it on your head. 

The crisp water will enhance your hat’s cooling powers, providing a delightful contrast to the sauna’s sizzle. Additionally, if you struggle to sit on the “top bench” (the hottest section of the sauna), a wetted cap can take the edge off, allowing you to savor the peak heat.

Cleaning & Maintenance

Although wool sauna hats offer incredible durability, they do require some care and tending as they age. 

To keep your hat as good as new, make sure to:

• Brush off any lint or grime after each use
• Wash by hand in lukewarm water (only use “wool-safe” detergents)
• Allow your hat to air dry on a flat, warm surface

Store your dry cap in a cotton bag, away from contaminants. With diligent care, sauna hats can last for years (if not decades).

More Tips for a Restorative Sauna

Sauna hats enhance the sauna experience tremendously. In addition to sporting one of these well-chosen caps, follow a few time-tested tips to further maximize each session:

• Shower before and after – Many sauna veterans find that a pre-sauna shower helps them sweat freer and faster. And this makes sense—showering clears the pores and gets the blood flowing. Follow up with an invigorating cold shower for a burst of clean energy.
• Take breaks – Age, health, and individual heat tolerance should dictate how long you should stay in an infrared sauna or traditional sauna. For traditional saunas, as a general rule, aim for 15-20 minute increments before ducking out for a cooldown.⁸
• Stay hydrated – While heavy sweating works wonders when it comes to shedding toxins and healing the skin, it does deplete your fluid reserves. To that end, make sure to drink plenty of water before entering the sauna. Follow up with 2-4 glasses of water after your session.⁸
• Lie down – If feasible, consider stretching out on your back during your sauna session. Adopting a supine position helps equalize the heat distribution throughout your body.

To prepare for an upcoming sauna session, learn more about what to wear in an infrared sauna in our blog. Getting the most out of each sauna experience takes practice. Focus on these tips (and keeping your head cool), and you’ll soon find the rhythm that works for you.

Why Choose a Lifepro Sauna Hat?

Protecting your hair and scalp and extending your sessions—both are key to capturing the numerous benefits of a sauna practice. 

Simplify the process with a Traditional Felt Wool Sauna Hat from Lifepro. Crafted from high-quality, all-natural wool, it offers a cozy fit and keeps you cool and protected in any type of sauna—infrared, steam, or wood-fired. 

Looking to take the next step in your wellness journey? We’re here to cheer you on with our full catalog of wellness products, from infrared sauna blankets to ice baths to top-shelf portable gyms. At Lifepro, we’re a community of real people pursuing their best selves—and we’d love to have you.

Sources: 

1. Russiapedia. Of Russian origin: https://russiapedia.rt.com/of-russian-origin/banya/index.html 
2. Science Direct. Sensitivity to cutaneous warm stimuli varies greatly in the human head. https://www.hvrmagnet.com/blog/what-is-electromagnetic-lock-and-how-it-works/
3. National Oceanic and Atmospheric Administration. Parcel Theory. https://www.noaa.gov/jetstream/upperair/parcel-theory 
4. Mayo Clinic. Heat exhaustion. https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250 
5. Build With Rise. Insulating Homes With Sheep Wool. https://www.buildwithrise.com/stories/can-you-use-sheep-wool-to-insulate-your-home 
6. Inchemistry. Don’t Sweat It: How Moisture-Wicking Fabrics Keep You Cool and Dry. https://inchemistry.acs.org/atomic-news/dont-sweat-it.html 
7. Best Wool Carpets. Ten Commandments of Wool.  https://www.bestwoolcarpets.com/stain-resistant 
8. Harvard Health Publishing. Sauna Health Benefits: Are saunas healthy or harmful? https://www.health.harvard.edu/staying-healthy/saunas-and-your-health