I would even drink chocolate milk during the ride if you can get your hands on about 250mL at a time. Otherwise if you want electrolytes, buy the powdered gatorade, and mix it up. No HFCS in the powdered stuff.
As for food, a chicken sandwich on whole wheat bread would probably work.
If you have a headache, it probably means your body is lacking something. Might be protein, might be water....might be anything. You should drink something within 30 min of coming home, and eat a filling healthy meal within 2 hours of finishing your ride.
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