How to deodorise trainers naturally using easy pantry ingredients
Ever taken off your trainers and been hit by a sharp, lingering smell? You can banish that odour using ordinary pantry staples and straightforward care routines.
This guide shows how to identify and halt the sources of odour, deodorise trainers with common kitchen ingredients, and keep them fresh between wears. Read on for practical, tested steps that reduce dampness, neutralise smell, and help your trainers last longer and feel cleaner.
Identify and prevent odour sources
Odour originates when bacteria break down sweat proteins and fatty acids into volatile compounds, and damp conditions accelerate bacterial growth and encourage mould. Do a simple sniff and press a cloth inside the shoe to pinpoint whether the scent comes from the lining, sole, or insole, and look for damp patches, discolouration, or sticky residue that signal bacterial or mould hotspots. Remove insoles to air and smell them separately, brush out trapped debris from seams and tread, and launder or hand clean removable insoles where the care label allows.
Cut the bacterial load by washing and drying feet thoroughly, especially between the toes, trimming nails, and wearing socks made from moisture wicking fibres that draw sweat away. Alternate pairs so each can dry fully, store shoes in a well ventilated area rather than sealed containers, and stuff the toe box with scrunched paper to wick moisture. Opt for breathable materials where possible because synthetic linings and foam soles trap moisture and slow evaporation, and avoid high heat when drying since hot air can weaken adhesives and warp structure, allowing odour to return.
Switch to breathable cushioned socks to wick moisture
Deodorise trainers with pantry staples
Bicarbonate of soda, either sprinkled lightly into each trainer or enclosed in a homemade muslin sachet, soaks up moisture and neutralises both acidic and alkaline odour molecules, then can be shaken or vacuumed out. Dry coffee grounds or a scoop of uncooked rice in a breathable pouch will also draw out dampness and smells, but ensure grounds are completely dry to avoid mould. Used black tea bags or loose tea deposit tannins that can inhibit some odour-causing microbes, though you should test them on light-coloured linings first to check for staining.
A diluted white vinegar spray, made from equal parts vinegar and water, misted onto insoles and fabric can neutralise odour compounds and reduce surface bacteria, but always test on a hidden area first to check for discolouration. Wrapping citrus peel with a spoonful of bicarbonate in kitchen paper or a small cloth sachet combines limonene-derived freshness with moisture and volatile-smell absorption. Place these pouches inside trainers to air out, and refresh or dry them as they become saturated. These pantry-based options tackle odour rather than mask it, and the best choice depends on your shoe lining, and your tolerance for potential staining.
Keep trainers fresh between wears
To tackle odour at the source, sprinkle a thin layer of bicarbonate of soda into each trainer, leave it until it feels dry, then tip it out and brush, because bicarbonate neutralises acidic and basic odours and soaks up residual moisture. Dry, used tea bags or loose black tea in a breathable pouch absorb and weaken common shoe smells, as tannins bind odour molecules and exert mild antimicrobial action; squeeze out any liquid and let the leaves dry before using. For deeper cleaning, wipe insoles and inner walls with diluted white vinegar, then air the trainer until fully dry, since acetic acid reduces bacterial load and neutralises volatile compounds; test on a hidden area first on delicate materials.
Complement absorbers with citrus peel and herb sachets: dry lemon or orange peel with dried rosemary or mint in a porous bag and leave them inside trainers while they rest, because citrus oils, especially limonene, break down odour compounds and herbs add natural fragrance. Control moisture by removing insoles where possible and stuffing trainers with crumpled newspaper or a clean sock filled with dry rice to draw out dampness, then air them in a ventilated spot out of direct sunlight. Rotate pairs and allow trainers to dry fully between wears to limit bacterial growth, which is the root cause of persistent odour.
Ordinary pantry staples and simple care routines neutralise odour, reduce moisture, and limit bacterial growth in trainers. Testing materials, airing insoles, and rotating pairs target the main causes of smell, so small, regular steps produce lasting improvement.
Follow the guide headings: identify sources, deodorise with bicarbonate of soda, dry tea, or diluted white vinegar, and maintain ventilation, so you can choose methods that suit your shoe linings. Act on these practical, tested steps to prevent recurrence, keep trainers fresher between wears, and help them last longer, turning routine care into a small effort with clear results.
