Why Do My Feet Sweat and Smell?

You slip off your shoes at a friend’s house and think about nothing else for the next hour. Whose house is this. Where do the shoes go. Is that you?

Why feet, of all places

Podiatrist Joy Rowland, quoted by Cleveland Clinic¹, says bacteria and fungi love heat, moisture and darkness. A closed shoe supplies all three.

The NHS³ says sweating increases with hot weather, exercise, standing for long periods, being overweight, hormonal changes in puberty, pregnancy and menopause, some medicines such as antidepressants, and hyperhidrosis, the condition of excessive sweating. Cleveland Clinic¹ adds shoes made of materials that don’t breathe, and says stress and genetics play a part.

If you’re in your late 40s or 50s, that hormone line is worth noticing. Menopause is on the NHS⁴ list, and it’s the same transition behind hot flashes.

Not every smell is sweat. Cleveland Clinic¹ lists fungal infections, which can give a cheesy or yeasty smell, and bacterial infections from wounds like blisters and ingrown toenails. It also names some medical conditions, among them diabetes and thyroid, kidney and liver problems.

The daily routine

Every tip on the lists comes down to two jobs: less moisture, less for bacteria to eat.

Wash your feet at least once a day, with antibacterial soap if you can, the NHS⁴ says. Dry them well, especially between the toes. Cleveland Clinic⁵ puts it plainly: odor comes from moisture, so keep feet, shoes and socks as dry as you can.

Rotate your shoes. The NHS⁴ says not to wear the same socks or shoes 2 days in a row, and to let shoes dry out before wearing them again. Wear breathable materials such as cotton and leather, and avoid tight shoes. For sweaty feet in particular, the NHS suggests socks that absorb moisture, changed at least twice a day, and avoiding enclosed boots and sports shoes.

Change your socks mid-day if your feet sweat, Cleveland Clinic⁵ suggests.

Go after dead skin. Bacteria feed on it as well as on sweat, Cleveland Clinic⁵ says. A pumice stone or scrub once a week handles it, and the NHS² also recommends a foot file and short, clean toenails.

Add powder or antiperspirant. The NHS² lists foot powder and antiperspirant. Cleveland Clinic⁵ says cornstarch in your shoes works, and that you can even use a regular underarm antiperspirant on your feet.

Clean the shoes. Cleveland Clinic⁵ suggests taking the insole out, lightly spraying it with a disinfectant that contains ethanol, and letting it dry for 24 hours.

Cleveland Clinic’s⁵ soak options: Epsom salt in warm water for 10 to 20 minutes, or one part vinegar to two parts water for 15 to 20 minutes once a week. It says to skip the vinegar if you have open cuts or irritated skin. It also says to go barefoot indoors if you can, unless you have diabetes or are at risk of foot injuries.

The play

Try this: a one-week foot reset

Wear a different pair of shoes each day, and let each pair rest a day.

Swap to fresh socks at lunch.

Dry between your toes after every wash. Use a pumice stone once.

By the end of the week, you’ll know whether routine alone is enough.

Is it athlete’s foot?

The NHS² says one of the main symptoms is itchy white patches between your toes, and that skin can also become sore, flaky, cracked or bleed. Wet or sweaty feet raise the risk. Prevention overlaps with the routine above: dry between your toes, use a separate towel for your feet and wash it regularly, and wear clean socks every day. The NHS says cotton socks are best. A pharmacist can recommend an antifungal cream, spray or powder, and they usually take a few weeks to work.

Another cause with a name is pitted keratolysis. Cleveland Clinic⁶ describes it as a bacterial skin infection that causes a foul odor and itchiness, most often on the feet. Signs include pits, tiny indentations that look like small holes, in a pale patch of skin on the soles, heels or between the toes. Doctors treat it with topical antibiotics.

When sweating is the problem

If your feet are wet all the time, even when you’re calm and it’s cool, it may be hyperhidrosis. Cleveland Clinic’s⁷ hyperhidrosis overview says an estimated 3% of US adults between 20 and 60 have it, and that complications on the feet include cracked or peeling skin. The NHS³ says stronger antiperspirants are available without a prescription, and specialists may recommend tablets, creams, iontophoresis, which uses a mild electric current, or injections. If you want to learn about the same condition in your hands, our article on sweaty palms covers it.

When to get checked

Don’t wait if

1. Same day

   Call your clinician the same day if a foot becomes hot and red, or the pain is severe. The NHS² lists both as reasons to see a GP when athlete’s foot is the problem.

Cleveland Clinic¹ says not to wait too long before getting your feet checked if you can’t fix the odor yourself. The NHS⁴ says to see a GP if self-care fails or the problem affects your daily life, and a GP can look for an underlying condition, prescribe stronger antifungal or antiperspirant treatments, or refer you to a podiatrist.

Book an appointment if any of these fit:

• The smell or sweating has lasted more than a few weeks despite the routine
• Sweating has gone on for 6 months or more, disrupts your day, or wakes you at night
• Itchy, flaky or white patches between your toes won’t clear
• You see pits or small holes in the skin of your soles
• You have diabetes or a weakened immune system and any foot symptom

Back at the friend’s house, you can leave your shoes at the door. They had a day off, and so did the socks.