Frequently Asked Questions

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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

• Come sauna ready as we do not have a bathroom on site
• 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, flip flops 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.

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, try signing in and moving your appointment, or email us at info@fireandfloe.com as soon as you can. Here’s how our cancellation policy works:

• 48 hours to 3 days’ notice – You’ll get a credit to use toward a future session
• Less than 24 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.

Sauna sessions are reserved for guests ages 12 and older, though we occasionally host family-friendly sessions so our younger guests can experience the sauna too.

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