We may earn a commission from links on this page.

Fitness trackers and smartwatches want to live on your wrist 24/7, the better to track your workouts, sleep, and (allegedly) everyday stress. But after wearing a tight silicone band every minute of the day, you may find your skin starts to get red or itchy after a while. Here are some tips on how to reduce the chances of irritation, and what you can do if you already have a rash. 

Wear your watch loosely when you’re not working out

Most makers of smartwatches and fitness trackers say that you should wear them loosely for daily wear. Fitbit, for example, writes that you should wear the band “loosely enough that it can move back and forth on your wrist” and instructs you to “Lower the band on your wrist and loosen it after exercise.” This loose fit allows air to contact your skin as the watch moves around during the day. This way, no part of your skin gets moisture or sweat trapped against it. 

Garmin and Apple (to name a few) all say basically the same thing. During exercise, you’ll want to wear the watch snugly, on the arm side of your wrist bone (so it’s at least an inch or two away from your actual wrist joint). This lets you get a nice, snug contact between the heart rate sensor and your skin. But once the workout is over, loosen the watch back to a more comfortable position. 

A good rule of thumb is that when you’re not working out, the watch should be able to move back and forth on your wrist. But during a workout, if you try to slide the watch, your skin should move with it. 

Keep the watch band clean and dry

Irritation can happen when sweat, moisture, or other substances (like, say, soap) get trapped against your skin. An easy way to avoid this is to take the watch off and rinse it when you’re in the shower. If not in the shower, then try to find some other time during the day—maybe while you’re washing your hands—to take the watch off and make sure the band and the sensor area are both clean. Check the care instructions that came with your device; you may be advised to not use soap. 

But keeping the band clean is only half the job. We also want to avoid trapping moisture under the band, even clean water. Before putting your watch back on, make sure it’s thoroughly dry. If the band is made of a fabric material, consider getting a spare band so you can swap in a clean, dry band while you wait for the one you just washed to dry.

Consider a different material for the watch band

Waterproof materials like silicone tend to be the worst culprits for irritation, probably because of the way they can trap sweat and moisture against the skin. If this is an ongoing issue for you, consider a fabric watch band that breathes a little better. For example, here’s a five-pack of elastic bands that fit 18-millimeter Garmins. Whatever your device, there are probably a ton of third-party bands out there in a variety of materials. 

Give your skin a break if it’s already irritated

If you’ve already gotten a rash on your skin, the most important thing is to stop wearing the watch while you wait for it to heal. If you take a break from your watch at the first sign of irritation, it will probably clear up quickly. The simplest way to do this without disturbing your routine is just to swap it to your other wrist temporarily. It’s also OK to simply not wear the watch for a while!

The one time I had some redness and itching from a Garmin strap, I immediately washed the watch and then, once it was dry, put it back on my other wrist. Yes, it feels weird to have your watch on the “wrong” wrist, but you need to give your skin a chance to heal. I have sensitive skin but as long as I’m good about washing and drying the band, and wearing it loosely when I’m not exercising, my skin stays happy.