An Athlete's Gym Bag Essentials

Before taking the time to pack your gym bag, consider whether your current bag fits your needs. Even if your bag looks sporty, it doesn't make sense to lug around a bag that is too big or to cram everything into a bag that is too small. The right-sized bag will carry all of the things you need and be mobile enough to carry onto a bus or subway if needed.

If you plan to shower at the gym, consider getting a bag with separate wet and dry compartments (including one for your cell phone and MP3 player). The shoulder strap should be adjustable and rest comfortably on your shoulder without cutting.

While fashion is important, always opt for bags that are washable and breathable to avoid mildew and musty odors.

Your gym membership card is the first thing you need at the gym and the first thing most people forget. Some cards are tag-shaped and easily secured to your keychain so that you won't forget.

Regular-sized cards can be stored in a gym bag pocket, but be careful not to forget it if you use one bag for workouts and another for a yoga class. If traveling, check if there are reciprocal deals that allow you entry into another gym under the same membership.

Gym shoes may seem like a no-brainer when packing your gym bag—that is, until you remember that you have a spinning class and find yourself with a pair of soft-cushioned running shoes.

There are certainly great all-purpose athletic shoes to wear to the gym, but you can often benefit from pairing the right shoe to the right activity. In the end, there are a variety of affordable shoes designed specifically for weightlifting, cross-training, indoor rock climbing, and indoor running.

Having different athletic shoes also allows you plenty of time to dry them out completely between workout, avoiding unpleasant foot odors.

There is nothing more aggravating than forgetting a piece of workout clothing. Even a missing pair of socks can turn an otherwise productive workout into an opportunity for blisters and chafing. Must-have clothing items include:

• A workout top
• Workout bottoms, including shorts, sweatpants, or leggings
• A fresh pair of gym socks
• A fresh pair of underwear, including a sports bra
• Headgear, including a headband, hair band, or cap
• A swimsuit, swim cap, and eye goggles 

Some gyms require you to bring a towel to the gym floor and for good reason. Even if you don't overtly sweat, any moisture left behind may be felt by the next person using the equipment. Using a gym towel is not only hygienic, it is simply good manners.

The best gym towels are made of cotton as the fibers are extremely absorbent and dry in a very short time. If you are concerned about sweat and germs others leave behind, bring a hand sanitizer with you. Most gyms today offer paper towels and antibacterial sprays to cleanse equipment before and after use.

Nobody likes waiting in line at the water fountain, especially after a sweaty spinning class or HIIT workout. Having a reusable water bottle makes it easier to hydrate yourself, some of which can keep beverages cool for up to 24 hours.

Prices range from under $10 to well over $50. If using plastic, ensure that the bottle is made with non-toxic bisphenol A (BPA) plastic. Newer, vacuum-sealed water bottles should ideally be condensation-free.

Music helps people "get into the zone" and pace their workout. If you don't enjoy the piped music at your gym, be sure to bring along your cell phone (or MP3 music player) and earbuds. Be sure you have enough battery life on your device and a way to carry it securely and keep it dry while you exercise.

The same applies to your earbuds. It often pays to buy a quality pair that is both wireless and sweat-resistant. Opt for models designed for sports which tend to be more robust.

While a heart rate monitor is not a must for many gymgoers, it can be a great tool to have when doing interval training or pushing yourself into the anaerobic zone. Wristband-style heart rate monitors are available in all price ranges, or you can go for higher-end models like the Fitbit Charge 3 which have multiple pedometer/heart/respiration tracking functions.

Hygiene is important no matter how upscale and spiffy a gym may be. Beyond freshening up after a heavy workout, you need to avoid athlete's foot and other infections common in locker rooms.

A short list of "must-have" personal care items include:

• Shower sandals or flip-flops
• A bath towel
• A washcloth or scrubber
• Soap or body wash
• Shampoo and conditioner
• Deodorant
• A comb or hairbrush
• Body and face moisturizer
• Makeup
• Antifungal spray or ointment
• Tampons
• Extra underwear
• A blowdryer
• Spare contact lenses and solution

If often helps to have a dedicated travel bag to accommodate all of your personal care items for gym. You can buy travel size portions of lotions and shampoos in most drugstores.

Most gyms offer lockers but usually require you to bring your own lock. This can be tricky when traveling since not all locks fit all lockers. Some of the larger padlocks may be far too big for certain catches, while tiny luggage locks can easily be broken into if a gym has poor security.

To avoid mishaps, call the gym in advance for advice. Leave as many valuables as you can at home or your hotel. If you feel that the security is lax, ask if the front desk has facilities to store your valuables or carry them to the floor with you.

You may want to keep an energy bar or two in your gym bag for a pre- or post-exercise snack. A high-carb bar is best suited before a workout if you weren't able to fuel up beforehand, while a high-protein bar helps feed the muscles after a workout if you're not going to eat anytime soon.