I rinse with cold water every morning. That's all I feel I need to give me a burst of energy. I'd shower as normal with lukewarm to warm water (not very hot) and rinse then with the cold water. I've done this for years and I feel so much better for doing it. I used feel groggy still when I used have a hot shower so I'd never go back to that. The bonus is my hair has great shine and feels really healthy since I started. There are definitely benefits to the cold shower.