How to Remove Sweat Stains Without Breaking a Sweat

Raise your hand if you've ever felt a wave of embarrassment wash over you at the gym or felt too self-conscious to give a friendly handshake because of a pit sweat stain.

Ah, there are those hesitant hands — we see you, and we’ve been there too. 

In this article, we share super simple and sweat-free (pun intended!) methods for removing sweat stains from your clothes and hats. Plus, we give you the recipe for a pit stain remover tough enough to get stubborn sweat stains out of white shirts.

You won't need to break a sweat or spend a fortune on fancy stain removers. 

How to remove sweat stains from clothes

To remove sweat stains from your clothes, start by mixing equal parts white vinegar and water. Soak the stained area in the vinegar solution for 30 minutes or overnight for stubborn stains, then launder the clothes as usual. This method is safe and works for both light and dark fabrics.

What you’ll need

• White vinegar
• Soft-bristle brush or toothbrush
• Clean, white cloth or sponge
• Cold water
• Laundry detergent (optional)
• Washing machine or basin

Steps to clean

1. Prepare your vinegar cleaning solution

In a bowl or basin, mix equal parts white vinegar and water. For example, if you're using 1 cup of vinegar, mix it with 1 cup of water. You'll need enough solution to cover the stained area. 

2. Soak the cloth in vinegar cleaning solution

Lay the stained cloth flat or place it in a basin and make sure that the sweat-stained area is exposed and facing upward. Next, use a clean cloth or sponge to saturate the stained area with the vinegar and water solution. Make sure to soak the fabric thoroughly so the solution fully penetrates the fibers.

After applying, let the vinegar solution sit on the stain for 30 minutes.

For more stubborn stains, leave the cleaning solution for several hours or overnight. This soaking process helps break down the sweat and loosen the stains.

3. Launder as usual

After soaking the stain with white vinegar, launder the clothing as you normally would, following the instructions on the care label. 

If the stain is completely gone, you can air dry or tumble dry the cloth, and it’s ready to wear. However, if the stain hasn't fully disappeared, avoid using a dryer and instead use the pit stain remover paste recipe below.

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How to get sweat stains out of white shirts: Pit stain remover paste

If you have stubborn sweat stains on your white shirt, use this pit stain remover paste: mix 1T hydrogen peroxide, 1T salt, and 1/2 cup baking soda in a small bowl. Apply the paste on the stain and let it sit for 30 minutes to an hour. Then, scrub with a soft-bristled brush, rinse, and launder as usual.

What you’ll need

• 1 tablespoon hydrogen peroxide
• 1 tablespoon salt
• 1/2 cup baking soda
• A small bowl
• A spoon
• A soft-bristle brush or a toothbrush

Steps to clean

Prepare your pit stain remover paste

Mix 1 tablespoon hydrogen peroxide, 1 tablespoon salt, and 1/2 cup baking soda in a small bowl. Stir until you have a thick, fine paste.

The hydrogen peroxide in the paste helps to break down the proteins in the sweat stain, while the salt draws out the moisture from the stain. The baking soda acts as a mild abrasive to help scrub the stain away.

Apply the paste to the stain and scrub

Next, use a spoon or toothbrush to spread the paste directly over the stain. Let it sit on the stain for 30 minutes to an hour.

After the allotted time, gently scrub the paste into the fabric using a soft-bristle brush or toothbrush. A pro tip is to make small circular motions and focus on the stained areas, but be careful not to rub too hard, as this can damage the fabric.

Rinse the cloth and launder

Hold the cloth under running water and rinse the area thoroughly to remove the paste. Then, wash the shirt as usual.

Once the shirt is washed, check the stain to see if it is completely gone before tumble drying it. If the stain is still there, repeat the steps above.

How to remove sweat stains from hats

To remove sweat stains from hats, pre-treat the stain with a stain remover or white vinegar. If that doesn't work, soak the hat in warm water with a few drops of laundry detergent for 15-30 minutes. Rinse the hat in warm water, pat it dry, and reshape it. 

What you’ll need

• Hot or warm water
• Cool water
• White vinegar or a commercial stain remover
• Laundry detergent
• A bucket or sink (for soaking)

Steps to clean

Pre-treat the stain

If the sweat stain is fresh, pre-treat it with either a commercial stain remover or equal parts white vinegar and water mixture. 

Apply the stain remover to the stain and let it sit for 5 to 10 minutes before rinsing it off.

Soak the hat

If the pre-treatment doesn’t get rid of the stain, fill a bucket or sink with warm water. Then, add a few drops of laundry detergent. To maintain the color of your hat, avoid using detergents that contain bleach or bleach alternatives.

Soak the hat in the soapy solution for 15 to 30 minutes, depending on the severity of the sweat stains. Gently agitate the hats in soapy water at several intervals within the soaking period.

Rinse and reshape hat 

Rinse the hat in either cold or warm water and ensure you remove all traces of the laundry detergent. Use a cloth to gently pat the hat dry, then gently reshape the hat by placing it on an object that resembles your head shape and leaving it to air-dry.

Other clothing stains giving you trouble?

Check out these other stain-removal tips and tricks.

• How to remove rust from clothes once and for all
• How to get crayon out of clothes (3 easy methods)
• How to get gum out of clothes with or without vinegar
• How to get chocolate out of clothes (even set in stains!)
• How to get slime out of clothes without leaving stains
• How to get sticker residue off clothes (without a lot of fuss)

Tips to get sweat out of anything

Sweat stains can be unsightly and embarrassing, but they can be removed with a little effort. Use any of the methods we have explained in this article, and you’re good to go. 

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