How to Stop Feet Sweat: The Fresh Feet Formula
Wondering how to stop feet sweat? This four-step fresh feet formula can help.
As a runner, one fear crosses my mind often: my toenails falling out, thanks to the dicey combo of foot sweat, friction from running, and toe fungus. And you don’t have to be a professional athlete to have this fear, just someone who is prone to sweaty or stinky feet—if I’m being honest, I definitely fall into the latter category.
Fortunately, there are tried and true ways to keep your feet fresh and toenails intact. Ahead, we’ll discuss how to stop feet sweat, what causes sweat in the first place, and a four step fresh feet formula.
Why Feet Sweat (and When It’s a Problem)
About 30% of people with hyperhidrosis (the medical term for excessive sweating) experience perspiration in the soles of their feet. Others without this condition may also experience excessive foot sweating for a variety of reasons.
Don’t get me wrong: Having to wash more socks because of sweaty feet is a pain in and of itself, but foot sweat can lead to more serious consequences, such as:
A bad foot odor
Difficulty keeping shoes dry
An overgrowth of toenail fungus
Creating a damp environment, which increases friction from cardio (and the likelihood of lost toenails)
The emotional stress of wondering what others think about your foot problems
What Causes Feet Sweat?
There’s two to four million sweat glands in the human body. While this already sounds impressive, it’s even more jaw-dropping to learn that your feet contain more sweat ducts than any other part of the body—3,000 per square inch, to be exact.
Foot sweat can be triggered by many things, including:
Hot weather
Stress or other strong emotions
Physical activity
Tight shoes
Cotton socks
Because of nail fungus and bacteria, excessive sweating can easily lead to stinky feet and dead skin, making foot hygiene extra important. But let’s not sweat hygiene right now (pun intended), as we’ll address that later.
Is Feet Sweat Normal, or Are Your Feet Trying to Tell You Something?
Most of the time, feet sweating is a-ok. Well, not 100% a-ok, as it may lead to smelly feet or overgrowth of foot bacteria, but it’s not typically a reason to seek clinical help. When it is related to a medical condition, however, a visit to the dermatologist may be warranted. The two most common conditions are primary hyperhidrosis and secondary hyperhidrosis.
Primary hyperhidrosis occurs when someone sweats excessively (about four to five times as much as average). If that sweating is exclusive to the feet, it’s referred to as plantar hyperhidrosis.
When sweating is due to another underlying medical condition, it’s referred to as secondary hyperhidrosis. Medical conditions that may cause secondary hyperhidrosis include an overactive thyroid, low blood sugar, and menopause. Some medications may also be the culprit of secondary hyperhidrosis, such as antipsychotics, dopamine agonists, and selective serotonin reuptake inhibitors (SSRIs).
When Feet Sweat is a Cry for Help
Extreme sweating may look like damp feet, sweat pooling in shoes, or feet slipping in sandals. But how can you tell if your sweat ducts are working as they should or if you have hyperhidrosis ?
There are a few key criteria that can help you decide if that extreme sweating comes from hyperhidrosis or not:
Six months or more of extreme feet sweating
Less or no sweating at night
Sweating episodes that last longer than seven days
Sweating impacts daily life
Sweating even when there isn’t a trigger, like exercise or stress
When foot problems stem from secondary hyperhidrosis, someone may also experience other symptoms associated with another medical condition. Someone with anxiety, for example, may have sweaty feet as well as symptoms, like excessive worrying or trouble relaxing.
Step 1: Prepping Your Feet for the Day
Whether your sweaty feet are due to hyperhidrosis or another reason, this four step fresh feet formula can help. And like most good routines, it starts with a bit of preparation.
Start with the Right Socks and Shoes
Socks get a bad rep. They’re commonly labeled as the holiday gift you don’t want to receive, but the right socks make a big difference for foot hygiene. Ideally, you want to opt for breathable natural fabrics, such as bamboo or merino wool, and shy away from cotton socks and synthetic materials that trap moisture and heat. Personally, I found that socks designed for running are often made from moisture-wicking materials, making them another great choice for physical activity—and everyday life.
No matter what socks you choose, don’t be shy about throwing them into the laundry. Some people even find it useful to switch socks halfway through the day, as well as after a session at the gym or other form of physical activity.
When shoe shopping, sweat should also be a concern. Like with socks, shoes made of breathable materials tend to work best. It's also possible to use odor-absorbing insoles or shoe liners to help keep shoes dry.
Morning Antiperspirant and Powder Routine
A great morning routine includes a healthy breakfast, some time for mindfulness, and foot-specific antiperspirants. The last may not seem like it fits, but applying clinical strength antiperspirants with aluminum chloride in the morning makes a difference. In fact, one study found prescription antiperspirants 85% effective for mild to moderate sweating.
You may also want to add a foot powder to your morning lineup. While talc-based powders are a historic solution for feet sweat, they actually don’t lead to a sweat-free day. Instead, opt for foot powders with menthol or antifungal ingredients.
Step 2: Staying Fresh Throughout the Day
Even with the best preparation, you may still experience some sweating. Here’s how to tackle it without interrupting your day-to-day life.
Quick Fixes for On-the-Go Sweating
Stockpiling some on-the-go fixes means you’ll also be prepared if a sweat trigger pops up. When possible, carry spare socks, foot wipes, or portable antiperspirants.
How to Keep Your Shoes Sweat-Free
What’s the worst thing you can do for sweaty feet? Wear the same shoes over and over again. Instead of acting like it’s groundhog day, alternate shoes daily so they can dry out. If moisture builds up, even with changing shoes daily, consider using silica gel packets or shoe dryers. Both can combat moisture building and keep shoes dry.
Step 3: Winding Down in the Evening
If you watch evening routines on Instagram Reels or Youtube, you’ll probably see videos of people preparing cozy teas and doing nightly skincare routines. What you might not see is self care for the feet. Even if it isn’t shown on social media, your feet deserve some nightly care too.
Treat Your Feet to a Refreshing Soak
A bubble bath is a classic self-care practice. While it’s a great way to relax after the to-dos and responsibilities of everyday life, your feet will thank you for that evening bath too. Good foot hygiene often includes soaking feet in black tea, epsom salt, or vinegar. All three may reduce sweat, kill bacteria, and remove dead skin from the feet.
Clean and Prep Your Shoes for Tomorrow
Once you’re home for the night, dry out shoes and sprinkle baking soda into them to absorb odor. After drying shoes, store them in a ventilated area to prevent bacteria growth. And remember, tomorrow is a new day deserving of a different pair of shoes, especially during the warmer months.
Step 4: When DIY Isn’t Enough
Sometimes, home remedies aren’t enough. If shoes are constantly damp, no matter how much baking soda you put in them or your feet sweat through the most breathable socks, it may be time to seek clinical help.
When it comes to treatment options for plantar hyperhidrosis we have good news: there are many effective treatment options available, including:
Prescription strength antiperspirants
Prescription anticholinergics (oral medications that reduce sweat production by blocking certain nerve signals)
Botox injections
Iontophoresis
Treatment for any underlying medical conditions
Shifting through these treatment options alone often involves confusion, stress, and unnecessary sweat. Instead, seek advice from a dermatologist who is familiar with plantar hyperhidrosis. They can assess symptoms and curate a personalized treatment plan.
The Confidence of Sweat-Free Feet
Foot sweat isn’t fun, but it can be stopped with a four step formula:
Prep your feet: Invest in breathable shoes and socks, as well as an antiperspirant foot lotion and foot powder to use in the morning.
Stay fresh throughout the day: Keep shoes sweat free with silica gel packets or shoe dryers and carry an extra pair of socks to change into around lunchtime.
Add foot care into your evening routine: Soaking your feet in a bath with epsom salts, vinegar, or black tea can help feet recover, while airing out shoes and storing them in a ventilated place means shoes are dry the next time you want to use them.
Seek medical treatment as necessary: For many, clinical treatment options are the key to a sweat-free life. If you’ve tried the DIY options above but they don't make an appointment with a healthcare professional.
When creating that appointment, it’s best to work with a medical professional who has experience treating feet sweat. SweatRx specializes in connecting people with qualified dermatologists and in delivering prescribed treatments right to your door.
