I had really bad headaches right after long rides, so I went to a doctor. They recommended that I drink a sports drink during the ride to replace my lost electrolytes, or get a premade mix from the pharmacy that I can spoon into my drink bottle. I had a ride today, and since I had forgotten to buy a premade mix, I decided to google how to make one myself.
I have 2 drink bottles. I put just water in one, and the mix in the other. For that, I filled the bottle up with water, added about 8 tsp of sugar (I read a few websites, all of them recommended 15 teaspoons per 1 litre, that seemed crazy high, so I decided to start off small), 1/4 teaspoon of salt, and a load of lemon juice and some lemon slices to that I could actually drink the thing.
My ride today was not that far compared to normal, but I did notice that I was doing better and felt better during the ride and afterwards.
Is it fine for me to keep doing this? I had a look, and a litre of Powerade has about 70g of sugar, while my homemade mix had 32g. Obviously less, but I wouldn't expect to drink Powerade every time I ride either. So what should I do?