1. A Change of Clothes

If you are like most people, you get pretty sweating at the gym. Whether you are pounding away on a treadmill, pushing through a HIIT workout or challenging yourself with personal training sessions, all that sweat can make you more than a little funky by the end of your session. Wearing wet clothes is more than just uncomfortable; it can also lead to rashes and skin infections. Limit those complications by packing a separate canvas tote bag with a change of clean clothes. Then, once you are showered and changed, you can put your dirty workout clothes in there and wash the whole thing when you get home.

2. Water Bottles

On average, the human body is more than half water by volume. While that amount can vary based on factors such as age and gender, it is a pretty solid estimate. It is also a clear indication of how important it is to stay hydrated, especially when you are exerting yourself at the gym. Sweating and exertion deplete the body of natural fluid reserves, and you'll need to replace them to avoid dehydration. That is why you should always toss a few water bottles into your gym bag before you head out the door.

Some athletes prefer to use electrolyte replacement drinks, but most experts agree these are unnecessary in most fitness situations. There are exceptions, of course, such as if you sweat excessively, it is unusually hot or if you've had problems maintaining electrolyte levels in the past. If you do use a sports drink, be aware that many of the most popular options are loaded with sugars that might replace any calories you just burned off.

3. A Handtowel or Wipes

Speaking of sweating, you aren't the only one doing that in the gym. Many gyms provide paper towels and sanitizer so you can clean up after yourself. Some people find it is easier to use pre-moistened wipes. If that sounds like a good idea, toss a package of wipes in your bag so that you can clean off any equipment that has gotten a little grungy. Just be sure to check with your fitness facility to make sure the wipes you use won't damage their equipment. You should also be considerate of others so they don't have to do the same thing and carry a small towel to wipe down equipment after you are done using it.

4. Personal Toiletries

Some gyms are fully stocked with shampoo, condition and body wash, but it still makes sense to bring your own. First, you'll avoid any unpleasant reactions that can happen when using a new product. You will also be guaranteed to have exactly what you need. Put a small travel case in your bag with necessities like these so you are fully prepared:

• Shampoo and conditioner

• Shower gel

• Razors

• Deodorant

• Moisturizer or body lotion

• Hairbrushes, styling products and tools you normally use

5. A Quick Snack

Depending on the intensity of your workout, you might be burning upwards of 300 calories every hour at the gym. While that is helpful if you are trying to lose weight, it can also cause fatigue and hunger. It is better to be prepared with a healthy and nutritious snack rather than find yourself facing a vending machine or fast food drive-thru line. Toss a small package of nuts and some fruit into your bag. The mix of protein, healthy fats and sugar will get you through the rest of a tough training session without interfering with your health or weight loss goals.

Packing your gym bag with essentials like fresh clothes, a towel, personal toiletries, water and snacks will help you be prepared and ready to tackle even the toughest workouts at the gym.

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