A Quick Energy Fix that Doesn't Involve Caffeine
It was 2:37 PM. I’d hit that post-lunch wall—the one where your eyes get heavy, your brain gets foggy, and even simple tasks feel like climbing a mountain.
With a full afternoon of patients, training sessions, and admin work ahead, I had no time to nap and no desire to pour another cup of coffee.
So, I did what I’ve learned to do in these moments: I walked to the sink, turned on the cold tap, cupped both hands, and splashed freezing cold water directly into my face. Twice.
Then, I stood up straight and took three deep nasal breaths. Boom. Energy on.
If I have more time—or if I really need to wake up—I’ll take a cold shower. Just two minutes is enough. I step in, let the icy blast hit me, and it’s like flipping a switch in my nervous system.
I’m back. Clear. Focused. Ready.
Why Cold Water Works
Cold exposure triggers your sympathetic nervous system—the part responsible for alertness, energy, and performance.
Here’s what happens
Increases adrenaline and norepinephrine: These natural chemicals sharpen focus and elevate mood.
Activates brown fat: Boosts metabolism and body heat production.
Improves blood flow: Constricts then dilates vessels, increasing blood flow to your brain and muscles.
Snaps your nervous system out of “low gear”: When you’re sluggish, cold water delivers an instant wake-up call.
This isn’t just a “shock to the system”—it’s a well-researched biohack used by athletes, CEOs, and Navy SEALs to tap into resilience and alertness fast.
How to Add This to Your Routine
Option 1: Face Splash Reset (Quickest Fix)
Turn on cold water
Splash your face 2–3 times
Dry your face and stand tall
Take 3 deep nasal breaths
Use this when:
You’re working, feeling drained, or need a midday reset—especially if you’re in public or at work.
Option 2: Cold Shower Reset (Best for Big Energy Boosts)
Start with your usual warm shower
At the end, turn water to cold
Stay under the cold for 30 seconds to 2 minutes
Focus on breathing calmly through your nose
Use this when:
You’re exhausted, starting your day slow, or need a mental reboot. Best in the morning or pre-workout.
Option 3: Cold Rinse After Exercise
After your workout, rinse off with cold water for 30–60 seconds
It helps reduce inflammation and leaves you feeling refreshed
Cold Energy Is Clean Energy
No crash. No jitters. No blood sugar spike.
Just you, your nervous system, and the cold.
It might be uncomfortable at first—but that’s the point.
Comfort rarely creates energy. Exposure and discipline do.
Final Thought from Rob
I don’t just teach this stuff—I live it.
I’ve found that energy isn’t something you wait for. It’s something you trigger through the right actions.
If you’re tired of dragging through the day, try this. Tomorrow morning, instead of pouring coffee, splash your face with cold water. Or go all in with a cold rinse.
Then notice how alive you feel. Your body already knows how to wake up—you just have to give it the signal.
The author, Rob Sumner, is a Doctor of Physical Therapy, Athletic Trainer, Certified Strength & Conditioning Specialist. He is the owner of Specialized Strength Fitness, Specialized Massage and Specialized Physical Therapy in Colville. He's happy to answer any questions about this article, wellness, fitness, or your health overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com
