Spa Day Guide: What to Bring, What to Wear and Expect

A spa day should feel like a treat from the moment you arrive, not a scramble because you forgot your swimsuit or didn't know whether to wear anything under the robe. If it's your first time, the etiquette can feel a bit mysterious. Here's what to bring to a spa day, what to wear, what happens when you get there and how to make the most of the facilities, whether you're going alone, with a friend or as a gift for someone you love.

Spa day packing list

Bring	Why	Usually provided?
Swimsuit	For the pool, hot tub, sauna and steam room	Rarely; bring your own
Flip-flops or pool sliders	Floors around pools are wet and slippery	Often provided, but your own may fit better
Hair bobble and hairbrush	To keep hair out of the way and tidy afterwards	Sometimes
Toiletries you love	Shampoo and moisturiser in the showers may not suit you	Basic products usually provided
Clean underwear and comfortable clothes	For going home relaxed	No
Water bottle	Saunas and steam rooms are dehydrating	Water stations are common
A book or magazine	For the relaxation room	Sometimes magazines
Robe and towels	For moving between areas	Almost always provided

Check your booking confirmation, because what's included varies from spa to spa. Some include lunch, a fixed number of treatments and access for the full day; others give you a set time slot.

What to wear to a spa

For the pool and thermal areas, wear a swimsuit under the robe the spa gives you. Swimsuits are expected in shared areas in most UK and US spas, though some European spas have swimwear-free saunas, so check the rules if you're travelling. For treatments, your therapist will tell you what to remove and will leave the room while you change. Many people keep their underwear on or wear the disposable underwear provided, and you'll be covered with towels throughout. Say if anything makes you uncomfortable; a good therapist expects questions.

Choose comfortable, loose clothes to arrive and leave in, and skip make-up if you're having a facial. Leave jewellery at home where you can, as you'll need to take it off for most treatments and the pool.

What happens on a spa day

1. Arrive early. Aim for at least fifteen minutes before your first treatment so you can check in without rushing.
2. Fill in a consultation form. It asks about health conditions, allergies and pregnancy so the therapist can choose suitable products and pressure.
3. Get changed. You'll be given a locker, robe and towels.
4. Use the facilities. Pools, saunas, steam rooms and relaxation areas are usually yours for the day or session.
5. Have your treatments. A therapist will collect you from the relaxation area.
6. Lunch or afternoon tea, if it's included.
7. Relax again before you leave, rather than rushing straight back to normal life.

Spa etiquette for first-timers

• Keep voices low, especially in relaxation rooms where silence is often the rule.
• Put your phone away. Many spas ask you to keep phones in your locker.
• Shower before using the pool, sauna or steam room.
• Sit on a towel in the sauna.
• Tell your therapist about allergies, injuries or if the pressure is too strong or too light.
• Arrive on time. Treatments usually end at the scheduled time, so being late shortens yours.
• Check the tipping custom where you are. It's more common in the US than in the UK.

Getting the most from the thermal areas

Saunas, steam rooms and hot tubs are a big part of a spa day. Start gently, with short sessions, and drink water between them. Many spas suggest a cycle of heat, a cool shower or plunge and a rest. Listen to your body and get out if you feel dizzy or unwell. If you're pregnant, have a heart condition or high or low blood pressure, or take medication, check with your GP or midwife before using heat facilities, and tell the spa when you book.

Choosing treatments

Most spa days include one or two treatments, or let you choose from a menu. If you're not sure what to pick, these are the classics.

• Massage: Swedish for gentle relaxation, deep tissue for firmer pressure, hot stones for warmth.
• Facial: a cleanse, exfoliation, mask and massage tailored to your skin. My guide to the different types of facials explains the options.
• Body scrub or wrap: exfoliation and moisturising for smoother skin.
• Manicure and pedicure: a nice finish to the day.
• Reflexology: pressure on points of the feet, which many people find deeply relaxing.

Spa day for two, or as a gift

Spa days make lovely gifts for birthdays, Mother's Day and anniversaries, and couples' treatments mean you can be in the same room. If you're buying a gift voucher, check the expiry date, which days it's valid on and whether treatments need booking well ahead. For a longer escape, many hotels offer overnight spa breaks; the Cotswolds has plenty, and my guide to Cotswolds villages to visit helps you plan the rest of the weekend.

Going to a spa day alone

Plenty of people go to a spa on their own, and it can be the most restful way to do it. There's no need to chat, you can follow your own pace between the pool, sauna and relaxation room, and you'll often find you're far from the only solo guest. Take a book, choose a treatment that lets you switch off completely, and book lunch at a time that suits you. Therapists and staff are used to solo visitors, so you won't feel out of place.

Spa days for different needs

• If you're pregnant, look for spas that offer pregnancy treatments and tell them how far along you are when you book.
• If you have mobility needs, ask about step-free access, pool hoists and accessible changing rooms.
• If you have sensitive skin or allergies, ask which product ranges they use and whether you can bring your own.
• If you're nervous about undressing, choose treatments like a facial, a hand and arm massage or reflexology, which need little or no undressing.

After your spa day

• Drink plenty of water.
• Keep the rest of the day calm if you can.
• Avoid heavy make-up after a facial, so your skin can settle.
• Hold off on intense exercise straight after a massage.
• Notice how you feel. Many people book their next visit before they leave.

Why a spa day is worth making time for

As a working mum, I know how easily you can end up putting yourself last. A day where your only job is to rest is rare, and it can do wonders for your mood and energy. You don't need a special occasion. Block it out in the diary like any other appointment, switch your out-of-office on and let yourself enjoy it. If skincare is part of your self-care, my guide on how to get clear skin has a simple routine to keep the glow going at home.

If you're a therapist or spa expert who enjoys helping first-timers feel at ease, find out about writing about beauty and self-care for this site.

Frequently asked questions

What should I bring to a spa day?

A swimsuit, flip-flops, a hair bobble, your favourite toiletries, clean underwear, comfortable clothes and a water bottle. Robes and towels are usually provided.

What do you wear under a spa robe?

A swimsuit for the pool and thermal areas. For treatments, you can keep underwear on or use the disposable underwear provided, and you'll be covered with towels.

How early should I arrive for a spa day?

At least fifteen minutes before your first treatment, so you can check in, fill in a consultation form and change.

Can I use a sauna if I'm pregnant?

Check with your GP or midwife before using saunas, steam rooms or hot tubs, and tell the spa when you book so they can suggest suitable treatments.

Do you tip at a spa?

It depends on the country and the spa. Tipping is more common in the US than in the UK, so check the local custom or ask at reception.