Frequently Asked Questions

---

Cold Water Benefits

• Increased focus
• Lower inflammation
• Increased Mitochondrial biogenesis
• Improved metabolism and fat burning
• Increases dopamine by 250% above baseline that persists for up to 4-6 hours

Sauna Benefits

• Better, more restful sleep
• Improved insulin sensitivity
• Increased cellular resistance
• Increased exercise perforrmace
• Lower risk of stroke, dementia and cardiovascular disease

• Large water bottle (we offer water for refills).
• Large towel for drying off (we offer small towels for use in sauna).
• Beach footwear like Crocs, flipflops or water shoes.
• Wear a swimsuit or a pair of shorts and workout bra for the sauna experience.
• We suggest a robe or swim/plunging jacket for the cold plunging experience (our Fire+Floe robe is available for purchase here).
• Many of our clients enjoy wearing a hat both in the sauna and for the cold plunge and some prefer wearing gloves in the water.

A Camp Sauna session is all about experiencing contrast therapy and connecting with nature and community. During your self-guided experience, you'll spend time in the hot sauna (recommended 10-15min) and then flow on over to the beach to wade into the cold waters (recommended 1-5min). You'll repeat that flow as many times as you'd like during the 1hr15min session.

Private Sauna Session:  Enjoy exclusive access to our Finnish sauna and the natural surroundings of the Puget Sound, where you can relax, unwind, and rejuvenate. 2.5 hour session for just you or with you and 15 of your friends. Perfect for small gatherings, birthdays, or simply treating yourself to a solo escape, this session allows you to fully immerse in the soothing heat and refreshing cold therapy at your own pace. 

An optimal range for the Iki stove in our sauna is 170-210 degrees. The Puget Sound ranges from 45-60 degrees but usually is around 50+ degrees. 

Need to Cancel or Reschedule?

We get it—life happens. If something comes up and you can’t make your session, just email us at info@fireandfloe.com as soon as you can. Here’s how our cancellation policy works:

•  3+ days’ notice – Full refund
• 48 hours to 3 days’ notice – You’ll get a credit to use toward a future session
• Less than 48 hours – We’re not able to offer a refund or reschedule, as it’s tough to fill the spot on short notice

Thanks for understanding! Every session is intentionally limited, and your spot is held just for you.

Join us rain or shine!  We love flowing with Mother Nature! Typical PNW rainy weather doesn’t stop us, and the cold temps just make the sauna feel that much better.  On occasion, extreme weather or tides will impact our schedule.  We will keep you posted on social media and email you directly if your class or session is rescheduled