I'm a newbie, just getting up to the 50 mile range for long rides. After the rides, I feel wiped out the rest of the day. The first time I rode that far in hot weather, I had heart palpitations later in the day. I generally use a gel before the ride, eat a Clif Bar in the middle, and lots of water plus a liter or quart of Gatorade. After the ride, I drink another Gatorade.

I suspect my symptoms after the ride are from electrolyte loss. Me and my clothes are covered in salt by the end of the ride. How much electrolytes should I be using?

Also, I'm pre-diabetic, according to my doctor, so I don't like using a lot of simple sugars. I'm trying to figure out how to get energy on my ride, replace my electrolytes, and not overdo the simple carbs for recovery. I'm afraid this will become a bigger issue as I lengthen my rides.

Any suggestions?