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Everything you need to keep your activewear performing like new - in one printable page.
Everything you need
Step-by-step guide to keeping fabrics fresh and functional
Common mistakes that damage activewear - and why to avoid them
How to store pieces so they're always ready to wear
Know when it's time to retire activewear for optimal support
Simple tricks to revive compression and moisture-wicking
Compatibility info
Enter your email to receive the printable Threadlight Care Checklist instantly.
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Following this checklist can extend garment life by 2-3x, reducing textile waste significantly.
Here are a few quick tips from the checklist to get you started
Hot water breaks down elastic fibers and can cause colors to fade faster.
It coats fibers and destroys moisture-wicking properties permanently.
Heat from dryers damages spandex and causes shrinkage over time.
Turn pieces inside out to reduce friction and protect outer surfaces.
Want the complete checklist with all tips and tricks?
Get the Full ChecklistEvidence-based guides across fitness, wellness, fabric science, and activewear care.
Hand-washing in cold water with mild soap is the gentlest method and can extend the lifespan of your garments by 2-3x compared to machine washing. Always check the care label on your garment for specific instructions.
| Myth | Evidence-Based Fact |
|---|---|
| "No pain, no gain" - you must feel pain to make progress. | Soreness (DOMS) is normal, but sharp pain is a warning sign. Progress comes from consistent, progressive training - not extreme discomfort. The National Strength & Conditioning Association (NSCA) recommends training within a moderate-to-vigorous intensity range for most adults. |
| "Spot reduction" - exercising a body part burns fat specifically from that area. | Fat loss occurs systemically through a caloric deficit, not locally. The American Council on Exercise (ACE) confirms spot reduction is a myth. Targeted exercises strengthen muscles but do not preferentially burn fat in that area. |
| "Women bulk up like men from weight training." | Women typically have 1/10th to 1/5th the testosterone of men, making significant hypertrophy (muscle bulk) much harder. Per Harvard Medical School, women who weight train generally develop a leaner, more defined physique rather than bulk. Resistance training is strongly recommended for bone health, especially post-menopause. |
| "You must eat protein within 30 minutes of working out." | The "anabolic window" myth has been largely debunked. Research published in the Journal of the International Society of Sports Nutrition (JISSN) shows total daily protein intake matters far more than timing. Aim for 1.2-2.0g of protein per kg of bodyweight per day, spread across 3-5 meals. |
| "Cardio is the best way to lose weight." | While cardio burns calories during exercise, strength training builds muscle which increases your Resting Metabolic Rate (RMR). Studies show resistance training can elevate RMR for up to 72 hours post-exercise. A combination of both is most effective for sustainable body composition changes. |
| "Sweating more means burning more fat." | Sweating is a thermoregulation response, not a calorie-burning indicator. People sweat at vastly different rates based on genetics, acclimatisation, fitness level, and environment. A yoga session may burn fewer calories than running but provides significant cardiovascular, flexibility, and mental health benefits. |
Sources cited: NSCA, ACE, Harvard Medical School, Journal of the International Society of Sports Nutrition (JISSN). References available on request.
4-way (quad-stretch) fabric stretches in all four directions - up, down, left, and right. This provides maximum freedom of movement across every plane of motion, reducing restriction during squats, lunges, running, and yoga alike.
Moisture-wicking fabrics pull sweat away from the skin to the garment's outer surface where it evaporates faster. This keeps skin drier, reduces chafing, and helps regulate body temperature during intense activity.
OEKO-TEX is an independent testing and certification system for textiles. All Threadlight fabrics are OEKO-TEX Standard 100 certified - meaning every component has been tested for harmful substances and is safe for direct skin contact.
Spandex (elastane) provides high elasticity, allowing fabric to stretch and return to its original shape. With proper care (cold wash, air dry), spandex-blend fabrics maintain their fit and compression properties far longer than 100% cotton alternatives.
Quick-dry fabrics evaporate moisture faster than conventional textiles through open-knit weave construction and hydrophobic finishing. Practical benefit: you stay comfortable post-workout and your garment dries faster on the line or after washing.
"Hand-feel" describes how fabric physically feels against skin. We use a brushed or peached finish on nylon-blend fabrics for a softer, more luxurious texture. Softer fabrics generate less friction, reducing the risk of skin irritation and chafing during prolonged wear.
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain vital functions - breathing, circulation, and cell production.
BMR accounts for 60-75% of total daily calorie expenditure in most adults and varies based on age, sex, weight, and muscle mass.
Key fact: Muscle tissue burns approximately 3-5x more calories at rest than fat tissue. This is why strength training supports long-term weight management.
Delayed Onset Muscle Soreness (DOMS) is normal 24-72 hours after unfamiliar or intense exercise. It typically resolves on its own.
Seek medical advice if soreness is accompanied by severe pain, joint swelling, dark urine, significant reduction in range of motion, or symptoms lasting more than 7 days.
Important: Pain that limits daily activities (e.g., walking, climbing stairs) is not normal DOMS and should be evaluated by a healthcare professional.
Even 2% dehydration (a level most people don't consciously feel) can impair exercise performance by approximately 25%, according to research published in the Journal of Athletic Training.
General guideline: Drink approximately 35ml of water per kg of bodyweight daily as a baseline. Add extra during exercise - roughly 150-250ml per 15 minutes of moderate activity.
Tip: Check your urine colour - pale/straw yellow indicates adequate hydration; dark yellow suggests you need more fluids.
Based on guidelines from the NHS, World Health Organisation (WHO), and American College of Sports Medicine (ACSM), here is a balanced weekly framework for healthy adults:
30 min brisk walk or yoga/stretching
30-45 min strength (full body)
30 min moderate cardio (you can talk, not sing)
Rest or active recovery (walk, foam rolling)
30-45 min strength (upper or lower focus)
45-90 min activity you enjoy
Full rest. Prioritise 7-9 hrs sleep
Beginner? Start at 50% volume, increase over 4-8 weeks
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Keep your activewear performing like new - in one printable page
Use fabric softener
Coats fibers, destroying moisture-wicking properties
Wash with towels
Lint transfers to performance fabrics
Use hot water
Breaks down elastic fibers faster
Tumble dry
Heat damages compression & spandex
Iron or bleach
Destroy fabric structure & color
Leave damp in bag
Causes bacteria & mildew growth
Air Out
Let dry completely before storing
Fold Neatly
Don't hang - causes stretching
Padding Matters
Fold bras with padding stacked
Fabric thinning or becoming see-through
Loss of elasticity (stays stretched out)
Snags, holes, or seams coming apart
Padding permanently misshapen
No longer wicking moisture effectively
Deep Clean
Soak in cold water + vinegar (1:4 ratio) for 30 mins, then wash normally
Reset Elastic
Wash in hot water (once) to tighten fibers, then return to cold washes
Eco tip: Following this checklist can extend garment life by 2-3x, reducing textile waste
thread-light.com | Free Care Checklist
Understand your body's calorie needs. Enter your details below to estimate your Basal Metabolic Rate and Total Daily Energy Expenditure.
BMR
-
cal/day · at complete rest
TDEE
-
cal/day · with activity
Mild Deficit
-
~500 cal below TDEE
Maintenance
-
TDEE value
Surplus
-
~300 cal above TDEE
These are estimates only. Individual needs vary significantly. Consult a registered dietitian or nutritionist for personalised advice.
Important: This calculator provides general estimates using the Mifflin-St Jeor equation. It is not a substitute for professional medical or nutritional advice. Individuals with specific health conditions should consult a qualified healthcare professional before making dietary changes.
Let us know if you found what you needed. Your feedback helps us improve our content for the whole community.
Activewear Care Guide
Washing, drying & storage tips
Fitness Facts vs. Fiction
Evidence-based myths busted
BMR & TDEE Calculator
Interactive calorie needs estimator
Weekly Activity Guide
Balanced weekly workout framework
Still have questions we haven't answered?
Contact Our TeamThe information, guides, fitness tips, and general health content provided on this page and throughout the Threadlight website are intended for general informational and educational purposes only. They do not constitute professional medical advice, diagnosis, or treatment.
Threadlight (thread-light.com) and its owners, directors, employees, content creators, and affiliates accept no liability whatsoever for any injury, harm, loss, or damage - whether physical, psychological, financial, or otherwise - arising from:
Threadlight activewear is designed as general-purpose athletic and leisure clothing. It is not medical equipment, therapeutic apparel, compression therapy clothing, or safety equipment. It should not be relied upon to prevent injury or treat any medical condition.
By accessing and using this educational content, you acknowledge that you do so entirely at your own risk.
Skin sensitivity: Although our fabrics are OEKO-TEX Standard 100 certified, individual skin reactions may occur. If you experience persistent skin irritation, redness, or discomfort when wearing our products, discontinue use and consult a dermatologist or healthcare professional. Nylon/spandex blends are not hypoallergenic for all individuals.
Support levels: Our sports bras are rated as medium support and are suitable for low-to-moderate impact activities (yoga, pilates, cycling, walking, HIIT at moderate intensity). They are not classified as high-impact support bras for activities such as running long distances or high-intensity jumping. Wearing inappropriate support during high-impact activity may contribute to breast tissue discomfort or strain over time.
Care instructions: Failure to follow washing and care guidelines may reduce fabric performance, elasticity, and garment lifespan. Threadlight does not accept responsibility for garment damage resulting from improper care. Always follow the care label on your specific garment, which takes precedence over general online guidance.
Colour & appearance: Product colours may appear differently on-screen compared to the physical product due to monitor calibration and photography. Our "Light Green" and "Cherry Red" shades may vary slightly batch to batch due to the made-to-order production process. If exact colour matching is critical, please contact us before ordering.
All content on this education page - including text, guides, charts, and structure - is the original work of Threadlight or is sourced from publicly available, reputable academic and health institutions with appropriate attribution. This content is protected by copyright.
You may share or reference information from this page for personal, non-commercial use, providing you attribute Threadlight (thread-light.com) as the source. Reproducing, republishing, or redistributing content for commercial purposes without our written permission is prohibited.
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