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Here’s a military trick that can help you cool down in minutes, even in scorching heat

It's cheap, fast and effective.

via U.S Army Cadet Commons/Flickr

The U.S. Army's heat stroke training.

With temperatures rising worldwide, it's essential to know how to stay cool by reducing your body heat. It’s important to keep hydrated and wear breathable clothing, but if you want to cool off quickly, the military has a trick to reduce body temperature in minutes.

According to a CBS report, research shows that submerging your forearms and biceps in ice-cold water can help prevent overheating. That’s why the military uses arm immersion tables when training in hot weather or stationed in places where the heat is unbearable and it's impossible to get to an air-conditioned room. "It's low-tech, it's inexpensive, it's easy to implement," Lt. Col. Dave DeGroot, who runs the Army Heat Center at Fort Moore, told CBS. "It's a bucket of water." Arm immersion tables are long, narrow troughs filled with ice-cold water that stand on four legs.

To cool down, soldiers place their hands, arms, and wrists in the cold water for 3 to 5 minutes. Then, they raise their arms above their heads. This allows cooled blood to circulate throughout the body, lowering its temperature. It also allows the water to drip down their arms, cooling their core from the outside.



Soldiers who practice the technique say that while their arms are submerged, they feel the cold water circulate throughout their body, starting in the chest and then moving to their back.

"Your car has a radiator. Well, so do we. It's our skin," DeGroot said. "Our blood is going to cool off and circulate back to the core and eventually, with several minutes of exposure, bring the core temperature down.”

Arm immersion tables cool approximately 13% of the body, enough surface area to transfer body heat to the water. According to TechLink, immersing one's arms in cold water can reduce core body temperature by 2° F in 3 to 10 minutes. Two degrees may not sound like much, but considering that the average body temperature is usually between 97 and 100 degrees, it makes a huge difference.



In severe situations where hot soldiers appear pale, wobbly, or mentally incapacitated, the military uses ice sheets to cool them down. "An ice sheet is nothing more than a simple bed sheet that we use," Fort Jackson safety specialist Vinson Washington told the U.S. Army. “We submerge these in ice, and when a casualty overheats, we wrap them in these to cool them down until we can get medical personnel on the scene."

"We put them in a human taco, basically," 1st Sgt. Brendan Cain, an Air Assault School instructor, added. In the event a soldier goes down with a heat injury, they use the sheets to "cool down the (soldier's) core temperature," then "it's an automatic call to 911."

Arm immersion tables and ice sheets work because, according to TechLink, the heat transfer of water is 25 times greater than that of air. So, to cool someone off, it’s much more effective to immerse them in water than to place them in front of a fan.

There's no need to worry if you’re looking to beat the heat and don’t have a military-grade arm immersion tank. You can make something similar by taking a large cooler filled with ice water and placing it on a table or by filling your kitchen sink with water and adding some ice.


This article originally appeared in July.

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Most of us use our cell phones in the bathroom. Health experts say it's a big no-no.

It's not just about the germs.

Photo credit: Canva

A significant majority of people admit to using their phones on the toilet.

If you're reading this article on the toilet (no judgment), chances are you're not alone. According to a NordVPN survey of 10 countries, somewhere between 2/3 and 3/4 of us have a habit of using our phones in the bathroom. Another survey found that people ages 18 to 29 use their phones on the toilet a whopping 93% of the time. That means there’s a whole lot of throne scrolling happening, and probably a lot of denial that it’s happening as well.

After all, bathrooms aren’t exactly sanitary. Most of us can deduce that having a phone anywhere near a flushing toilet is likely to contaminate it with bacteria we don’t really want to swipe onto our fingers. Ew.

Experts say the bacteria-spreading potential of using your phone in the loo is a big reason to break the habit, but it’s by no means the only one.

First, yes, bacteria gets on your phone

Is it really that much of a risk to use your phone the bathroom? Most of us do it and seem fine, don’t we?

Let's put it this way. You wouldn't willingly swipe your finger around a toilet rim, right? Scientists at the University of Arizona have found that cell phones carry 10 times more bacteria than most toilet seats, and bringing our phones into the bathroom certainly doesn't help. Our immune systems can handle a lot, but we're still exposing ourselves unnecessarily to potentially harmful bacteria such as salmonella, E. Coli and C. Difficile when we use our phones in the bathroom (or when we use the toilet and don't wash our hands afterward).

via GIPHY

There are ways to minimize how germy your phone gets in the bathroom, such as paying close attention to what the phone is touching and what your hands are doing before you touch your phone. Closing the lid when you flush helps some, too.

Better yet, leave the phone when you gotta go, always wash your hands, and wipe down your phone with alcohol regularly. Simple, but so important.

Second, scrolling can make you spend too long on the toilet

This may not seem like a problem, but it is. Sitting on a toilet isn’t like sitting on a chair. Experts say you should spend no more than 10 minutes on the toilet to do your business, and preferably much less time than that.

“First, using your phone while doing number two can lead to prolonged sitting on the toilet, which can cause strain and pressure on your rectum and anus,” gastroenterologist Dr. Saurabh Sethi explained in a video. “This can lead to issues such as hemorrhoids, anal fissures and rectal prolapse.”

Yikes. We all know how easy it is to lose track of time when we're on our phones. When we're alone in the bathroom with nothing to distract us from our scrolling, it's even easier.

Sitting too long on the toilet can cause uncomfortable problems.Photo credit: Canva

Third, the phone addiction thing

In reality, it shouldn't be too hard for us to leave our phone behind for a few minutes to use the toilet. If we always feel the need to bring our phone with us into the bathroom, what does that say about our phone habits?

I'm not saying that everyone who uses their phone on the toilet is a phone addict, but there's a good chance we're not being as mindful as we probably should be about our phone use if we automatically whip it out on the toilet. And since nearly 57% of Americans say they are addicted to their phones, maybe setting a boundary for bathroom use is a good first step toward addressing the issue.

Finally, phones do occasionally take a toilet plunge

Dropping your phone into the toilet might sound like a joke, but it happens more often than you'd think. As of 2014, around 1 in 5 Americans had dropped their phone in the toilet. Considering how much phone usage has increased since then, it's doubtful that number has gone down.

via GIPHY

Whether it falls out of your back pocket when you pull your pants down or it just inexplicably slips from your fingers, dropping a phone in a toilet is not fun. You can imagine the various scenarios that would make it particularly bad, but even if it takes a plunge before you actually use the toilet, it's still a nightmare scenario. Nobody wants to fish a phone out of a toilet and try to figure out how to sanitize it. Not good for the phone, not good for you, not good for anyone. You can avoid the possibility completely by just not bringing the thing into the bathroom in the first place.

Habits die hard, but having solid reasons for wanting to change can be motivating. If you've been feeling iffy about bringing your phone to the toilet with you, see this as a sign to break that habit sooner than later. (Especially if you really are reading this on the throne.)

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Over or under? Surprisingly, there actually is a 'correct' way to hang a toilet paper roll.

Let's settle this silly-but-surprisingly-heated debate once and for all.

Elya/Wikimedia Commons

Should you hang the toilet paper roll over or under?

Humans have debated things large and small over the millennia, from the democracy to breastfeeding in public to how often people ought to wash their sheets.

But perhaps the most silly-yet-surprisingly-heated household debate is the one in which we argue over which way to hang the toilet paper roll.

The "over or under" question has plagued marriages and casual acquaintances alike for over 100 years, with both sides convinced they have the soundest reasoning for putting their toilet paper loose end out or loose end under. Some people feel so strongly about right vs. wrong TP hanging that they will even flip the roll over when they go to the bathroom in the homes of strangers.

Contrary to popular belief, it's not merely an inconsequential preference. There is actually a "correct" way to hang toilet paper, according to health experts as well as the man who invented the toilet paper roll in the first place.

First, let's be clear about what we're even talking about here with a visual. In the image below, left is "over" and right is "under."

toilet paper hung over and under

Toilet paper hung "over" (left) and "under" (right)

Elya/Wikimedia Commons

So which one is the right way? According to health experts, "over" is the way to go.

"One key to maintaining a hygienic washroom is minimising contact between people and surfaces," Dr. Christian Moro, associate professor of health sciences and medicine at Bond University on Australia's Gold Coast, told Australian Broadcasting Corporation. "Depending on the type of roll holder, [hanging the toilet paper "over"] often lowers the chance that a user will touch the wall behind when fishing for paper, leaving germs behind on that surface which can be spread to the next user."

Picture it: Grabbing the end of the toilet paper when it's hung "over" means you only touch the part of the toilet paper you're going to use. When it's "under," you sometimes have to fish for it or scrape your fingers on the wall in order to grab the loose end. In addition to whatever might be on people's hands already, think about all the people who wipe twice, potentially transferring fresh fecal matter or other bacteria to the wall on the second pass, which then get picked up by other people who inadvertently touch that wall when trying to grab their TP.

Theoretically, we all should have become better hand washers during the pandemic, scrubbing with soap for the full 20 seconds it takes to remove bacteria. But I wouldn't be willing to bet on it.

And touching any surface in a bathroom is pretty nasty, according to a study from the University of Colorado. As Inc. reported: "Using a high-tech genetic sequencing tool, researchers identified 19 groups of bacteria on the doors, floors, faucet handles, soap dispensers, and toilets of 12 public restrooms in Colorado — six men’s restrooms and six women’s restrooms. Many of the bacteria strains identified could be transmitted by touching contaminated surfaces."

Bacteria means things like e.coli, which is a common source of food poisoning and one of the most common bacteria found on bathroom surfaces in the study. If you've ever had a bout of food poisoning, I'm sure you'll agree that a toilet paper roll hanging preference isn't worth risking it.

But sanitary health concerns aren't the only argument for the "over" camp. After all, the original patent for the toilet paper roll, issued in 1891, clearly shows the TP in the "over" position. Thank you for the clarity right from the get go, Mr. Wheeler.

toilet paper patent image

The toilet paper roll was patented by Seth Wheeler in 1891.

Public Domain

Now, before the "under" folks come running with their pitchforks, there are some understandable exceptions to the "over" rule. Namely: cats and kids.

If you have a furry friend or a tiny toddler who likes to unroll the toilet paper roll, "over" makes it super fun for them, while "under" stops them in their tracks. For many people, cats and kids are the primary motivator of their TP hanging habits.

That doesn't change the fact that "over" is actually the "correct" way to hang toilet paper according to health science and the inventor's intention, of course, but "under" is certainly preferable to having a pile of TP on the floor.

Now go forth, do that with information as you will, and try to make peace with your over vs. under rivals.


This article originally appeared on 3.13.24

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Conflict expert shares the 1 phrase you can use to stop an argument from happening

It'll make people agree with you, too.

via Canva/Photos

A guy having a collaborative conversation.

The quickest way to stop having a constructive dialog with someone is when they become defensive. This usually results in them digging in their heels and making you defensive. This can result in a vicious cycle of back-and-forth defensive behavior that can feel impossible to break. Once that happens, the walls go up, the gloves come off and resolving the situation becomes tough.

Amanda Ripley, author of “High Conflict: Why We Get Trapped and How We Get Out,” says in her book that you can prevent someone you disagree with from becoming defensive by being curious about their opinion.

Ripley is a bestselling author and the co-founder of Good Conflict, a media and training company that helps people reimagine conflict.

How to have a constructive conversation

Let’s say you believe the room should be painted red and your spouse says it should be blue. Instead of saying, “I think blue is ugly,” you can say, “It’s interesting that you say that…” and ask them to explain why they chose blue.

The key phrase is: “It’s interesting that you say that…”


conversation, arguments, communication tipsPeople coming to an agreement. via Canva/Photos

When you show the other person that you genuinely care about their thoughts and appreciate their reasoning, they let down their guard. This makes them feel heard and encourages them to hear your side as well. This approach also encourages the person you disagree with to consider coming up with a collaborative solution instead of arguing to defend their position.

It’s important to assume the other person has the best intentions while listening to them make their case. “To be genuinely curious, we need to refrain from judgment and making negative assumptions about others. Assume the other person didn’t intend to annoy you. Assume they are doing the best they can. Assume the very best about them. You’ll appreciate it when others do it for you,” Kaitlyn Skelly at The Ripple Effect Education writes.

Phrases you can use to avoid an argument

The curiosity approach can also involve affirming the other person’s perspective while adding your own, using a phrase like, “On the one hand, I see what you’re saying. On the other hand…”

Here are some other phrases you can use:

“I wonder if…”

“It’s interesting that you say that because I see it differently…”

“I might be wrong, but…”

“How funny! I had a different reaction…”

“I hadn’t thought of it like that! For me, though, it seems…”

“I think I understand your point, though I look at it a little differently…”


conversation, arguments, communication tipsTwo men high-fiving one another.via Canva/Photos

What's the best way to disagree with people?

A 2016 study from Yale University supports Ripley’s ideas. The study found that when people argue to “win,” they take a hard line and only see one correct answer in the conflict. Whereas those who want to “learn” are more likely to see that there is more than one solution to the problem. At that point, competition magically turns into collaboration.

“Being willing to hear out other perspectives and engage in dialogue that isn’t simply meant to convince the other person you’re right can lead to all sorts of unexpected insights,” psychologist and marketing Professor at Southern Methodist University tells CNBC.

In a world of strong opinions and differing perspectives, curiosity can be a superpower that helps you have more constructive conversations with those with whom you disagree. All it takes is a little humility and an open mind, and you can turn conflict into collaboration, building bridges instead of walls.

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