First few minutes
Just happened? Do this first
- Act now, because sweat can weaken most fibers if it sits.
- Brush off dry dirt before any liquid touches the stain.
- Pretest anything on a hidden spot before it touches the stain.
Sweat stains on shoes are water-soluble, so a cool-water dab with a little mild soap usually handles a fresh mark. Sweat can weaken most fibers if it sits, which is why acting on the same day is worth it. Shoes can't take hot water or heat, so the drying step matters just as much as the cleaning.
Don't leave sweat stains on Converse overnight in the hope they'll fade, since the longer they sit the more they dig in. If a mark has already dried, a prewash stain remover spray or stick is the right tool to loosen it. If the sweat smell in shoes hangs around after cleaning, that's the moment to stop and consider a professional.
Before you start
What shoes & sneakers can take
Use with care5
- Water
- Soaking
- Enzyme cleaners
- Acids (vinegar, lemon)
- Scrubbing and abrasives
Avoid3
- Hot water
- Chlorine bleach
- Heat, once the stain is out
6 items
What you'll need
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- Soft-bristled brushLifts dry dirt without scratching the surface or snagging knit. (opens Amazon)
- Clean cloths and a dry microfiber towelFor dabbing the stain and blotting the shoes dry. (opens Amazon)
- Cool water and mild soapMild soapy water is all most shoes need. (opens Amazon)
- Baking sodaMakes a paste for white and light shoes. (opens Amazon)
- Crumpled newspaper or shoe treesHolds the shape while the shoes air dry. (opens Amazon)
- 3% hydrogen peroxide (optional)Only for old stains that stay after the steps.
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7 steps
Step by step
Step 1 of 7
Brush off the loose dirt
Check the care label or tag first and follow it over any general advice. Then brush the shoes with a dry, soft-bristled brush so loose dirt doesn't turn to mud when it gets wet.
Step 2 of 7
Test a hidden spot first
Dampen a clean cloth with cool water and press it on a hidden spot, such as the inside of the tongue or the heel. Look for any color on the cloth before you treat the stain.
Careful. Stop if dye transfers to the cloth, since the color can't take cleaning.
Step 3 of 7
Dab the stain with soapy water
Dampen a clean cloth with cool water and a little mild soap. Pat or dab the stain gently, and don't rub, because rubbing roughens the surface and spreads the mark.
Step 4 of 7
Rinse out the soap
Pat the area with a fresh cloth dampened in plain cool water to lift away the soap. Repeat with a clean damp cloth until no soap film or suds remain.
Step 5 of 7
Paste light shoes with baking soda
For white or light shoes, mix equal parts baking soda and water into a paste and work it in with a soft brush. For cap sweat stains, leave the paste on about 15 minutes, then dab it away with a damp cloth.
Tip. Skip this step on dark or colored shoes.
Step 6 of 7
Blot instead of rubbing dry
Press the shoes with a dry microfiber towel or soft cloth to lift moisture and loose dirt. Don't rub them dry, because friction can snag knit yarn and roughen the material.
Step 7 of 7
Air dry away from heat
Stuff the shoes with crumpled newspaper or put shoe trees inside so they keep their shape. Let them air dry at room temperature for at least 8 hours, until they feel dry inside, and don't rush the process.
Careful. Keep shoes away from dryers, irons and hot air until the stain is gone, because heat sets it.
If you'd rather buy than mix
Best products for sweat on shoes & sneakers
Choose a plain, mild liquid soap without bleach or strong degreasers for the dab step, and use 3% hydrogen peroxide from the drugstore only for set-in marks. Stronger household cleaners aren't needed on sneakers.
Puracy Laundry Stain Remover
ECOS OXO Brite Stain & Odor Remover Pre-Wash Spray
How we picked these: each product is made for this type of stain, its maker doesn't warn against using it on shoes & sneakers, and its directions fit the steps above.
Finished the steps? How does it look?
Nice work. Let it dry completely and check it again in good light. Here is what done looks like:
How to tell it's really gone →A faint mark usually needs one more round, not a stronger product.
If the stain was already dried or set, the method changes.
Old, dried or set-in stains →When to call a professional →How to tell it's working
A good sign is the stain lifting onto the cloth and fading as you dab, with less color appearing on each pass. If the spot still looks dull or darker than the shoe around it once dry, repeat the soap and rinse steps rather than adding more product.
What changes for yours
Adjust for your shoes & sneakers
Sweat and smell on Birkenstocks
Sandals with a footbed and straps need the same cool-water dab, but keep the water on the fabric or synthetic parts and off any leather. Work gently around the straps, because leather doesn't take hard scrubbing.
Focus on the footbed, where sweat collects and the smell builds up, and let the sandals dry fully in open air. For leather straps, the Leather guide covers the care in more detail.
Sweat on Converse
Canvas sneakers take the cool-water and mild-soap steps well, so start there and keep the cloth damp rather than wet. Brush gently so the weave doesn't fray or snag.
For white sneakers, baking soda paste is the gentler whitener and the only one needed. Let them air dry fully, stuffed with newspaper, before you lace them up again.
Sweat and smell on sandals
Sandals usually need only the damp-cloth steps, since spot cleaning with a damp cloth is the water method these shoes can take. Concentrate on the footbed and straps, where sweat collects, and go lightly on any leather or suede parts.
Let the sandals dry fully in open air, because a damp footbed keeps the smell alive. If the straps are suede, the Suede and Nubuck guide has the right approach.
Sweat on white shoes
White shoes respond best to the baking soda paste, worked in with a soft brush over the stained area. Once the paste is removed, dab the spot again with cool water so no residue is left behind.
If the stain is still visible after drying, repeat the brush and wipe steps. Very dirty shoes often need a second pass before the mark fully lifts.
Sweat on canvas shoes
Canvas takes the cool-water and mild-soap steps well, so work from the dab step outward and keep the cloth damp. Brush with a soft-bristled brush so the weave stays intact, and don't scrub hard.
Let the shoes dry flat with crumpled newspaper inside, which helps them hold their shape while the canvas dries evenly.
Sweat on Toms
Knit or woven uppers snag easily, so brush and dab gently and avoid rubbing the same spot over and over. Use only the dab-and-blot steps and skip any heavy brushing on knit yarn.
After drying, check the inside heel and insole for damp spots before wearing them again. A slightly damp lining is the most common reason the smell comes back.
Sweat on golf shoes
Leather golf shoes need a gentler hand, so brush off the dirt and dab with the cool soapy cloth without scrubbing. Keep the water on the upper and off the soles, and see the Leather guide for leather care.
Spikes and soles can hold grass and dirt, so clean those with a soft brush before you start the dab steps. Let the shoes air dry fully before they go back in the bag.
Sweat on brown shoes
Brown leather or suede shows the stain differently, so pretest the cloth on a hidden spot first. Suede can take the white vinegar option described in the set-in section, while leather should not get vinegar.
For dark shoes, leave out the baking soda paste and use only the damp-cloth steps. For suede, the Suede and Nubuck guide covers the full method.
Sweat on ballet flats
Ballet flats are thin, so use only a damp cloth and keep the water light, since it can soak through to the lining. Don't wring the cloth out tightly, because a damp cloth is enough.
Flats often have a leather or satin top, so check the tag first. For leather, use the Leather guide, and for satin, the Silk and Satin guide has the right approach.
Old, dried or set-in stains
If the stain is old and has changed the color of the material, a few drops of white vinegar can help loosen it. Use clear white vinegar only, since colored vinegar can leave its own stain, and pretest it first.
If the stain has dried and stayed, test 3% hydrogen peroxide on a hidden spot, then apply it and leave it for 15 to 20 minutes. Repeat two or three times, rinsing with cool water between rounds, and skip it on any color that isn't colorfast.
A stain that has already gone through a dryer may be impossible to remove, so expect only partial results. Yellow marks from antiperspirant salts can be permanent, so a faint mark may be the realistic best you get.
Vinegar, baking soda, peroxide and more
Do home remedies work on sweat on shoes & sneakers?
Most home remedies for sweat stains were written for clothing, so only a few suit shoes. Mild soap handles most sneaker marks, peroxide is for set-in ones only, and the rest should stay off footwear.
Works1Helps2Skip3
What makes it worse
Mistakes to avoid
Don't use hot water on shoes
Hot water can affect the dye on mesh, so stick to cool water even when the stain looks stubborn. Heat also makes stains harder to lift, which is why the steps avoid it from start to finish.
Don't put shoes in the washing machine
Machine washing can damage delicate materials, and bulky sneakers can damage the washer itself. The dab-and-blot steps clean the stain without soaking the shoe.
Don't reach for bleach or harsh cleaners
Keep chlorine bleach and other harsh products off shoes, since they can damage the material. If you want to lighten white shoes, the baking soda paste is the safe choice.
Don't scrub or let the sweat sit
Hard scrubbing roughens leather and can snag knit, so keep the motion light. Sweat can weaken most fibers the longer it sits, so start as soon as you notice the stain.
When to call a professional
If the stain is still there after the steps and the set-in options, a professional cleaner can judge whether your shoes can take more treatment. Ask about their methods first, especially for leather, suede or delicate fabrics.
Questions
How do I prevent sweat stains on Birkenstocks?
Wipe the footbed with a dry cloth after each wear, and let the sandals air dry fully before you wear them again. Sweat that sits in damp straps and footbeds is what leaves the mark, so catching it early is the real prevention. The steps above handle whatever is left.
Can a dryer make sweat stains permanent?
Yes, heat sets sweat stains, and dryer heat can make them impossible to remove. If a stain has already been dried, expect only partial results from the treatments.
Is baking soda safe for white shoes?
Yes, on white and light shoes it's the gentle paste in the steps. Work it in with a soft brush, then dab the residue away with cool water.
Can I use bleach on white sneakers?
No. Bleach and other harsh products can damage canvas and other materials, so the baking soda paste is the safer choice. No, skip chlorine bleach on white sneakers; it can damage canvas, and a baking soda paste is the safer choice.
Does white vinegar help old sweat stains?
Yes, for an old stain that has changed the color of the material. A few drops of clear white vinegar can loosen it, and colored vinegar should never be used. Pretest it on a hidden spot first.
Why does my shoe still smell after the stain is gone?
Sweat smell usually comes from residue in the lining and footbed, so the stain can be gone while the odor stays. Let the shoes dry fully in open air for at least 8 hours, and wipe the inside with a cool damp cloth before wearing them again.
What should I do with golf shoes that have dried sweat?
Start with the dab and blot steps, and avoid scrubbing the leather. If the stain is dry and stubborn, test the 3% hydrogen peroxide on a hidden spot before using it.
Sweat on other materials
Other stains on shoes & sneakers
Start from the bigger picture
How we know this
Every method, amount and warning here comes from university extension services, industry bodies and product makers. We read them, check every step for unsafe combinations and changed amounts, and write it up so you can follow it.