In 2008, Punia made her first international tour, a four-nation event in Netherlands and Germany. She made her senior international debut in the year 2011. She has featured in more than 100 games at the international level. She qualified for the national team in 2007 when she was barely 17. In 2009, she participated as a member of the team in the Junior Asia Cup. In 2013, she participated in the Eighth Women's Asia Cup held in
Malaysia in which she saved two crucial potential goals in the penalty shoot-out and paved the way for India to win a bronze medal. She was a part of the bronze-winning team at the 2014 Incheon Asian Games. In 2016, she withstood a barrage of penalty corners against Japan in the last minute to help India hold on to its 1–0 lead. She helped the team qualify for the Rio Olympics after 36 years. In the Asia Cup of 2018, she made an astonishing save against China in the final, earning herself the goalkeeper of the tournament award and for her team, a slot in the 2018 World Cup in London. At the Hawke's Bay Cup in New Zealand, she helped her team finish 6th in the tournament. Her outstanding performance helped the women's Indian team to beat Chile in the final match of the Women's Hockey World League Round 2. In an interview in 2016, Punia revealed that she had been promised a job under the Haryana Government's
Medal Lao, Naukri Pao scheme, but hadn't got it. A year later too, she said that nothing had changed. ==Awards and nominations==