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Post by marcs on Jun 6, 2007 17:36:31 GMT 8
Hey guys,
Just want to share something regarding cramps. We all know the usual stuff to prevent cramps - drink lots of liquids, stretch it etc. But sometimes you do all of this and still it hits.
One thing I discovered that helps is Salonpas Menthol Liquid. You have to apply it when you're already feeling your muscles beginning to tense, where you know it'll just be a matter of time before that major cramp pain hits. I'm not sure why this works for me, and I don't know if there's any scientific basis for this, but it has certainly helped me avoid those painful cramp attacks.
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Post by Superbad on Jun 6, 2007 17:44:30 GMT 8
Hey guys, Just want to share something regarding cramps. We all know the usual stuff to prevent cramps - drink lots of liquids, stretch it etc. But sometimes you do all of this and still it hits. One thing I discovered that helps is Salonpas Menthol Liquid. You have to apply it when you're already feeling your muscles beginning to tense, where you know it'll just be a matter of time before that major cramp pain hits. I'm not sure why this works for me, and I don't know if there's any scientific basis for this, but it has certainly helped me avoid those painful cramp attacks. You're crampy cause you're out of shape!!!! More saddle time for you!
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savers
All-Mountain Rider
Posts: 163
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Post by savers on Jun 6, 2007 20:36:09 GMT 8
i able to talk sports medicine personnel and ask himabout cramps. he told me that one of the causes of cramps is overheating and he advised to put cold water on it to cure the cramps. i also asked him about putting linaments, such as omega and salonpas and he replied that it's not advisable since it produce heat....thanks
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Post by essworks on Jun 6, 2007 21:32:05 GMT 8
salonpas and all similar products are formulated to "heat up" muscles and heat relaxes muscles. keep in mind, though, that these things are oil based... swabbing it over a throbbing muscle area effectively blocks off the pores, your body's venting system. so while you're relaxing the muscle with salonpas' mentholating effects , you're actually constricting the muscle's ability to cool off naturally . same goes for riders using rubbing alcohol to cool off. cramps occur when muscles contract involuntarily secondary (in our case) to dehydration, electrolyte imbalance, and muscle exhaustion (or overheating). best way to manage a ride cramp is to dismount and hold the cramped muscle in a gently stretched position until the cramp subsides. massaging generally alleviates the discomfort plus a watered down cloth applied over the affected muscle will soon have you on your way. btw, you wouldn't by any chance be a one bottle rider?
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Post by plankton_dash on Jun 7, 2007 7:51:15 GMT 8
Thanks, jojo & eric for the low-down re: liniments & "tapal" remedies vs. cramps My physical therapist told that all these products did was "mask" the real cause of pain (which is internal) by heating up the skin (which is external). Much better to deal with the real cause of trouble than sugar-coat (or menthol-coat) it, don't you think? (Works in non-cramps situations, too! ) Now I know! "And knowing is half the battle!" - G.I. Joe ;D
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Post by arcireyes on Jun 7, 2007 8:15:02 GMT 8
i think that marcs mentioned somewhere in his post that " You have to apply it when you're already feeling your muscles beginning to tense, where you know it'll just be a matter of time before that major cramp pain hits. " kasi i share some of what marcs experienced during our last ride with weekendrider in nabutas-licao2, just when i felt that my thigh muscles were starting to tense and in the verge of cramps, my team lagundi pal, uphiller (allan), shared with me his efficascent oil and sprayed it on the affected muscle and after a few minutes rest........voila! it was as fresh as new. and btw it felt cold than hot on the sprayed section. i bought a small bottle of efficascent oil after that and will carry it during long rides note: i remember my brother mentioned a good rub from canada, brand yata is BLUE ICE or something
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MEG
Free Rider
"are you gonna ride or what!!!"
Posts: 229
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Post by MEG on Jun 7, 2007 12:10:17 GMT 8
yup sir Arci, the same experience i got during our Ed stag ride, I got myself a "Salonpas" roll-on liniment in my first-aid kit ,coz Im prone to cramps, Jun And I where homeward-bound trekking the Balara-UP road when I suddenly feel that cramps will occur any moment, I stopped immedeately relaxed my right leg and apply the liniment in massaging motion and in less than 10 minutes Im back on the road again!! It works for me..
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Post by miles on Jun 7, 2007 16:54:58 GMT 8
hmm maybe when we stopped and applied these ointments the muscles had their much needed recovery rest, di kaya?
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Post by arcireyes on Jun 7, 2007 18:16:58 GMT 8
i am a cramped prone peep specially once i get dehydrated (almost all my cramps were triggered by fatigue+dehydration). once the cramp sets in, more often than not, even, granted that i rest the muscle for a few minutes, it still sets in. it was during that particular time that i applied the efficascent oil that the cramps didn't set in even if we were still tackling some uphills. can that cold soothing effect of the oil have something to do with it? (i understand that the salonpas menhtol liquid also gives that kind of effect, right marcs?) ahhhh perhaps it was the expiring visa that has something to do with it
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Post by xctofi on Jun 7, 2007 18:36:09 GMT 8
well since avoidance is the key, consider this. (might be a key as well to being able to survive a ride on a water bottle) most of us here got regular day jobs and most as well are 8-9 hours or more in an airconditioned room/workplace/building where you really dont feel the need to drink. Judex also suffered from cramps when riding before and i asked him if he drinks enough water when at the office, he said not really. told him to drink a lot when at the office even when he doesnt feel thirsty and so far he has not experienced cramping anymore. he stopped biking.hahaha seriously, when at the office,even if you dont feel thirsty,drink water. i consume about 3000ml++ a day. oh, and during the ride,dont wait til you're thirsty before drinking, thirst is the first sign of dehydration. make it a habit to take a sip every 8-10 mins Topic: All about cramps
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Post by Taba® on Jun 7, 2007 19:04:00 GMT 8
One way to prevent cramps for cyclists is to take potassium and magnesium supplements. Another is to take water regularly while riding. It is better for us to prevent the occurence of cramps rather than treating it.
In Dubai, we normally bring on our rides a "deep freeze" or "deep heat"spray. When we start to feel hardening of our muscles, we spray it I mean leg muscles! ;D
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Post by Dragunov on Jun 8, 2007 1:51:18 GMT 8
BANANAS BANANAS BANANAS!!!!! cheapest and surest way to prevent cramps! and dont forget to drink lots of fluids after eating a banana!!!
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Post by gadgets88 on Jun 8, 2007 10:14:07 GMT 8
One way to prevent cramps for cyclists is to take potassium and magnesium supplements. Another is to take water regularly while riding. It is better for us to prevent the occurence of cramps rather than treating it. In Dubai, we normally bring on our rides a "deep freeze" or "deep heat"spray. When we start to feel hardening of our muscles, we spray it I mean leg muscles! ;D That's what bananas are for, folks. The best potassium and magnesium source. Here's how I get my potassium/Magnesium the natural way (very important info for bodybuilders/swimmers/weightlifters. You don't want to cramp during competition): Seaweeds, Tofu at the chinese restos, whole grains bread at 9pm sale on breadshops, green leafy vegetables cooked by wifey, Kellogg's bran cereal, instant oatmeal, almonds, cashews, peanuts, pistachio nuts, wheat bran and muesli at Unimart, soya milk at David's tea house, baked potatoes in Wendy's, Basil leaves sprinkled lavishly at SBarro pasta resto, Assorted chocolates ! The old advice of 8 glasses of water should be revised to: Liters of crystal clear water and eat lots of different fruits! Do not overdose! Even water can hurt! (based on common sense, no medical authority) Last minute tips: When shopping, always check the sodium content, the enemy of potassium/magnesium. Do not drink calamansi hot because the temp will destroy the Vitamins. Do not drink calamansi pure. It is too acidic and can cause nosebleed and ulceration. Use crushed ice when drinking citrus. Very nice! Do not drink softdrinks! Diabetes alert! Tooth decay alert! Fat alert! Eat fruits in their natural form instead of the sugar-laden, syrupy, smoothie shake! Hmm... Someday, I'll write a comprehensive book regarding this matter! ;D
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Post by arcireyes on Jun 8, 2007 11:12:15 GMT 8
I hereby nominate sir gadgets88 as our health guru "moderator". Anybody seconding the motion ;D
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Post by marcs on Jun 8, 2007 11:18:14 GMT 8
Net, prevention is key. So eat healthy and drink the right fluids even before your ride.
I think then that the salonpas solution is really just a stopgap to get you home and prevent you from experiencing that wonderful feeling of having cramps.
Your muscles have had it when cramps it. Is it right?
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Post by yukon on Jun 8, 2007 11:18:26 GMT 8
I hereby nominate sir gadgets88 as our health guru "moderator". Anybody seconding the motion ;D me 3rd...he's a walking info machine. stock holder of tsing tao too ;D ;D
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Post by Ben Dover on Jun 8, 2007 11:47:41 GMT 8
breath properly people...open your mouth if you need to..dont be shy hehe! ;D from what i read before, one of the causes aside from over exertion and depletion/lack of salts in your system is lack of oxygen (carried by blood) in the affected area...probably its also the reason why (according to marcs) linimint is effective for him...heat (or the sensation of heat) can cause oxygen loaded blood to rush in the area...of course we all know what will happen to a cold muscle.
lack of training is number one for me...you'll over exert yourself...you'll sweat (salts) a lot...you'll gasp for air.
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Post by essworks on Jun 8, 2007 13:29:29 GMT 8
all hail the health guru... gadgets! with seaweeds, tofu, and soya milk on the list, all the more reason to ride through noodle town then, eh? just an added note on potassium (K)... this electrolyte friend of ours plays a host of functions in the body and among them are muscle function (which you know by now) as well as regulation of your heartbeat (bet you didn't know that). depleting your K levels increases the chances for arrhythmia (irregular heartbeat), not good. btw salt isn't all that bad... our much misunderstood friend here actually plays a critical role as far as "being able to do what you think you want to do". many processes in your body- specifically the brain, nervous sytem, and muscles- communicate by electrical signals and sodium is critical in generating those signals. tipong brain tells muscles "oi, log ba yun?... ay oo nga! dali! hop, pre!". so if you happen to be low on salt... "ay oo, log nga naman... aray, endo! wersdasalompas?"....
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Post by Dragunov on Jun 8, 2007 14:27:59 GMT 8
yup! i vote gadget to be our official chinese pharmacist! hey, gadgets do you still have one of those vein stiffening drugs?? ;D ;D ;D
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Post by miles on Jun 8, 2007 16:52:21 GMT 8
well since avoidance is the key, consider this. (might be a key as well to being able to survive a ride on a water bottle) most of us here got regular day jobs and most as well are 8-9 hours or more in an airconditioned room/workplace/building where you really dont feel the need to drink. Judex also suffered from cramps when riding before and i asked him if he drinks enough water when at the office, he said not really. told him to drink a lot when at the office even when he doesnt feel thirsty and so far he has not experienced cramping anymore. he stopped biking.hahaha seriously, when at the office,even if you dont feel thirsty,drink water. i consume about 3000ml++ a day. oh, and during the ride,dont wait til you're thirsty before drinking, thirst is the first sign of dehydration. make it a habit to take a sip every 8-10 mins Topic: All about cramps same prob here, working in the office doesnt make you thirsty and sometimes i forget to drink when busy and have lots of meetings
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Post by edp773 on Jun 10, 2007 4:47:24 GMT 8
There are many good points brought out here. The body tries to maintain metamorphis(proper chemical balance) and many things can alter the bodies metamorphis.
There are several types of cramps, but we are talking about hyperexcitability of the nerves.
Lack of calcium, lack of magnesium, lack of (blood flow), lack of salt, lack of hydration , and the least likely is lack of potassium can cause cramps. Low potassium also causes muscle weakness.
Too much of these chemicals can also cause the body harm. But overhydrating is not very common.
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Post by nell7806 on Jun 11, 2007 12:50:17 GMT 8
Hey guys, Just want to share something regarding cramps. We all know the usual stuff to prevent cramps - drink lots of liquids, stretch it etc. But sometimes you do all of this and still it hits. One thing I discovered that helps is Salonpas Menthol Liquid. You have to apply it when you're already feeling your muscles beginning to tense, where you know it'll just be a matter of time before that major cramp pain hits. I'm not sure why this works for me, and I don't know if there's any scientific basis for this, but it has certainly helped me avoid those painful cramp attacks. one thing is for sure... maybe is the way your applying your salonpas... are you doing it in a way like your massaging it... because massaging our muscles plush away lactic acid which causes our muscles to fatigue... on my case...I do ask a masseuse to do the job from my upper thighs down to my calves...if you dont like other people do do it for you... try to have those rolling pin type of portable massagers... I started this habbit when I was introduced to tennis and a personal trainor suggest that its one way of not having those nasty cramps. I also believe to sir edp773...one thing is the lost of certain nutrients like potassium etc...a simple MINERAL WATER will do but gatorade is better because it is engineered for that purpose. and lastly...I think, try to pee if your system ask you to...I do not know how much this is connected but this do help to avoid that cramping situation.
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Post by whoopi on Jun 20, 2007 14:36:59 GMT 8
i've never had leg cramps from biking because i go too slow and i rest frequently. i used to have painful shoulders though and i once brought Salonpas plaster. it worked very nicely...until it rained. it felt sooooo cold i shivered all the way home about hydrating properly off-saddle, even when i'm not thirsty i drink a lot of hot tea at the office because it often feels like a freezer at my desk. keeping a tumbler or a mug next to you would remind you to frequently fill it up and drink. @gadgets: got this from a friend--squeeze calamasi juice and pour into ice cube trays and stick it in the freezer to keep it fresh. then each time you want calamansi juice or calamansi on your tea, just get the cubes. neat, no?
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Post by enzo on Jun 20, 2007 14:49:45 GMT 8
i've never had leg cramps from biking because i go too slow and i rest frequently. i used to have painful shoulders though and i once brought Salonpas plaster. it worked very nicely...until it rained. it felt sooooo cold i shivered all the way home about hydrating properly off-saddle, even when i'm not thirsty i drink a lot of hot tea at the office because it often feels like a freezer at my desk. keeping a tumbler or a mug next to you would remind you to frequently fill it up and drink. @gadgets: got this from a friend--squeeze calamasi juice and pour into ice cube trays and stick it in the freezer to keep it fresh. then each time you want calamansi juice or calamansi on your tea, just get the cubes. neat, no? Nifty I will try that but substitute the water with tequila or vodka ;D
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Post by letsrolla on Jun 20, 2007 17:23:52 GMT 8
May I add that driking primarily distilled water also lowers electrolytes in the body because as we all know distilled water is pure H20 and contains almost no minerals. They are right Banana good, I used to have cramps while working out but after my Dad urged me to eat bananas every meal, it disappeared
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Jenner
All-Mountain Rider
"The juice is worth the squeeze"
Posts: 175
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Post by Jenner on Jun 20, 2007 18:37:02 GMT 8
Hey guys, Just want to share something regarding cramps. We all know the usual stuff to prevent cramps - drink lots of liquids, stretch it etc. But sometimes you do all of this and still it hits. One thing I discovered that helps is Salonpas Menthol Liquid. You have to apply it when you're already feeling your muscles beginning to tense, where you know it'll just be a matter of time before that major cramp pain hits. I'm not sure why this works for me, and I don't know if there's any scientific basis for this, but it has certainly helped me avoid those painful cramp attacks. one thing is for sure... maybe is the way your applying your salonpas... are you doing it in a way like your massaging it... because massaging our muscles plush away lactic acid which causes our muscles to fatigue...on my case...I do ask a masseuse to do the job from my upper thighs down to my calves...if you dont like other people do do it for you... try to have those rolling pin type of portable massagers... I started this habbit when I was introduced to tennis and a personal trainor suggest that its one way of not having those nasty cramps. I also believe to sir edp773...one thing is the lost of certain nutrients like potassium etc...a simple MINERAL WATER will do but gatorade is better because it is engineered for that purpose. and lastly...I think, try to pee if your system ask you to...I do not know how much this is connected but this do help to avoid that cramping situation. You’ve probably heard that lactic acid is a waste product that burns and shuts down muscles, and makes you sore a day or so later. It’s something athletes and fitness exercisers are urged to avoid. You’re told to work out just below your lactate threshold, where lactic acid begins to accumulate. That, it seems, is mostly wrong. Scientists have discovered that lactic acid is an important fuel; it’s central to carbohydrate metabolism. Unfortunately, if you don’t train properly, it can also impair performance. Your goal should be to burn lactic acid more effectively, not produce less of it. The cure for muscle soreness is relatively simple: If you gradually increase the strength and endurance of your muscles and you [glow=red,2,300]stretch and warm up properly before the activity [/glow]you will be engaging in, they will not get as sore. Remember that cycling uses certain muscles that are not used regularly in your daily life. It all comes down to something called specificity of training, where your muscles, tendons and ligaments adapt to a particular sport, activity or movement pattern over a period of time. In addition, as we grow older, our muscles and surrounding tissues also have less elasticity, so we tend to feel soreness and tightness more quickly than we did in high school. An individual who stays in shape throughout the year — even athletes in their 30s and 40s — should be able to exercise with minimal muscular soreness. After a very hard day on the bike or in the weight room, you may feel somewhat stiff, but with a little stretching and proper warm-up, this feeling should go away quickly. Sore muscles are usually damaged muscles. As with any injury, sore muscles must be given time to heal. This may require a few easy days of cycling, or another light workout. After a few days you can begin to push harder again. But don't go too hard or too fast, because you'll wind up back on the sidelines again. Remember, the best way to prevent or reduce muscle damage is prior physical conditioning -google
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Jenner
All-Mountain Rider
"The juice is worth the squeeze"
Posts: 175
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Post by Jenner on Jun 20, 2007 18:46:59 GMT 8
For fast relief and no stingy & sticky feelings....I recommend VOLTAREN GEL...it works, as you feel the pulsating feeling in your muscles, dismount from the bike, generously apply in a circular motion...then voila...no more Mr. Pain!!
-jenner
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Post by enzo on Jun 20, 2007 20:02:19 GMT 8
one thing is for sure... maybe is the way your applying your salonpas... are you doing it in a way like your massaging it... because massaging our muscles plush away lactic acid which causes our muscles to fatigue...on my case...I do ask a masseuse to do the job from my upper thighs down to my calves...if you dont like other people do do it for you... try to have those rolling pin type of portable massagers... I started this habbit when I was introduced to tennis and a personal trainor suggest that its one way of not having those nasty cramps. I also believe to sir edp773...one thing is the lost of certain nutrients like potassium etc...a simple MINERAL WATER will do but gatorade is better because it is engineered for that purpose. and lastly...I think, try to pee if your system ask you to...I do not know how much this is connected but this do help to avoid that cramping situation. You’ve probably heard that lactic acid is a waste product that burns and shuts down muscles, and makes you sore a day or so later. It’s something athletes and fitness exercisers are urged to avoid. You’re told to work out just below your lactate threshold, where lactic acid begins to accumulate. That, it seems, is mostly wrong. Scientists have discovered that lactic acid is an important fuel; it’s central to carbohydrate metabolism. Unfortunately, if you don’t train properly, it can also impair performance. Your goal should be to burn lactic acid more effectively, not produce less of it. The cure for muscle soreness is relatively simple: If you gradually increase the strength and endurance of your muscles and you [glow=red,2,300]stretch and warm up properly before the activity [/glow]you will be engaging in, they will not get as sore. Remember that cycling uses certain muscles that are not used regularly in your daily life. It all comes down to something called specificity of training, where your muscles, tendons and ligaments adapt to a particular sport, activity or movement pattern over a period of time. In addition, as we grow older, our muscles and surrounding tissues also have less elasticity, so we tend to feel soreness and tightness more quickly than we did in high school. An individual who stays in shape throughout the year — even athletes in their 30s and 40s — should be able to exercise with minimal muscular soreness. After a very hard day on the bike or in the weight room, you may feel somewhat stiff, but with a little stretching and proper warm-up, this feeling should go away quickly. Sore muscles are usually damaged muscles. As with any injury, sore muscles must be given time to heal. This may require a few easy days of cycling, or another light workout. After a few days you can begin to push harder again. But don't go too hard or too fast, because you'll wind up back on the sidelines again. Remember, the best way to prevent or reduce muscle damage is prior physical conditioning -google I read years ago how Captain Ned Overend( Idol) stretches almost everytime or anytime he has the opportunity. He even stretches a certain muscle group while watching TV or even when he is seating on his office chair. No wonder, he is still the winning all this time. He just beat Landis at a hill climb competition. Me Im always stressed.
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Ka Verong
Free Rider
We only but have one world, preserve it... conserve it.. save it...
Posts: 383
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Post by Ka Verong on Jun 21, 2007 14:37:13 GMT 8
You have good advises, although you have to be more accurate...
IMHO
Cramps avoidance of course is caused by so many factor but the primary would be as mentioned earlier... training, water, potassium, magnesium.
Its a balance of those factors.
You train little & workout hard... cramps You drink too much or too little water... you cramps You lack the minerals... you cramps
When your muscles is not trained to handle the efforts you exert, its only natural that you may end having cramps.
You drink too little water, the minerals required by your body to supplement it wont be properly delivered.
You drink too much & the minerals will be flushed out of your body (thru sweat & urine)
So its all about proper balance.
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Post by gadgets88 on Jun 21, 2007 17:43:35 GMT 8
i've never had leg cramps from biking because i go too slow and i rest frequently. i used to have painful shoulders though and i once brought Salonpas plaster. it worked very nicely...until it rained. it felt sooooo cold i shivered all the way home @gadgets: got this from a friend--squeeze calamasi juice and pour into ice cube trays and stick it in the freezer to keep it fresh. then each time you want calamansi juice or calamansi on your tea, just get the cubes. neat, no? I would discourage the use of plasters because of the chemicals used. Dunno if there's any side effect of using them long term. The iced calamansi cubes idea is very nice! Nifty I will try that but substitute the water with tequila or vodka ;D That's why you're DA MAN! Great idea! :thumbsup:
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