Let’s face it, being a teen is awesome, but it can also be a little—awkward. Suddenly, your body is changing, and with those changes come new smells, spots, and sweat. Don’t worry! With a few simple life hacks, you can stay fresh, feel great, and tackle your day. Here’s to no lectures, just real talk–all about hygiene.
Why Hygiene Gets a Level-Up in Your Teen Years
Puberty is like your body’s upgrade, but with that comes new challenges! Sweat glands kick into high gear, skin gets oilier, and you might notice body odor and breakouts. The good news? A few easy routines can keep you looking and feeling your best.
Your Freshness Checklist
☐ Showers: Your Daily Reset Button
A quick shower every day is your best friend—especially after sports. Showers wash away sweat, dirt, and bacteria – things that cause body odor and breakouts. Don’t forget to wash all the important spots: underarms, feet, and groin area. Singing in the shower is encouraged!
☐ Deodorant: Your Secret Weapon
Sweat happens, but nobody wants to smell like a gym bag. Deodorant helps keep you smelling fresh and feeling confident all day. There are tons of scents and types—so try a few to find your favorite. Remember to apply it to clean, dry skin right after your shower. If you forget in the morning, toss a travel-size stick in your bag for emergencies. Don’t be afraid to reapply as needed.
☐ Face Care: Bye-Bye, Breakouts
Washing your face twice a day with a gentle, oil-free cleanser helps keep oil, sweat, and dirt from clogging your pores. No need to scrub hard! If you’re struggling with acne, there are lots of over-the-counter and prescription options available. Just ask us to guide you. And when those pimples pop up, resist the urge to pick or squeeze—they’ll heal faster and leave less of a mark if you leave them alone.
☐ Hair: Find Your Groove
Some teens need to wash their hair every day, others every few days. How often you wash depends on your hair type. Figure out what works for you, but most importantly, take care of your hair!
☐ Teeth: Smile Power
Brush twice a day and floss once—your future self (and your dentist) will thank you. Be sure to use a fluoride toothpaste and remember two minutes is the magic number. If you have braces, take a little extra time to clean around them.
☐ Periods: No Big Deal
For girls, getting your period is a totally normal part of growing up. It might feel a little weird or overwhelming at first, but you’ll be a pro in no time. Pads, tampons, or menstrual cups—choose what’s comfy and change regularly to stay fresh. Keep supplies handy in your bag.
☐ Clothes: Keep It Clean
Fresh clothes are a must for feeling and smelling your best. Change your underwear and socks every day—no exceptions! After sports or sweating, swap out your clothes for clean ones to avoid odor and skin irritation. Learn to love the laundry basket, and don’t be afraid to ask for help with washing your clothes. Your parents will thank you. Pro Tip: Keeping a spare shirt or pair of socks in your backpack can save the day if you spill something or get sweaty at school.
Just for Parents: Keep It Chill
Talk openly and keep it casual!
Puberty and hygiene can be tough to discuss, but there’s no need for awkwardness. Bring up hygiene topics in a matter-of-fact way, while driving, cooking, or during a TV commercial break. Let your teen know that everyone goes through these changes, and it’s normal to have questions or feel embarrassed. The more these conversations are normalized, the easier it is for your teen to come to you with concerns.
Stock Up!
Make sure your teen has all the supplies they need – soap, shampoo, deodorant, toothpaste, and more. For girls, a period pack is a must!
Encourage Independence!
Let your teen take charge, but gentle reminders are okay. Instead of nagging, set up visual reminders (a bathroom mirror checklist or phone alarm). Celebrate successes and understand slip-ups happen. For ongoing struggles, brainstorm solutions together.
Lead by Example!
Model good hygiene habits yourself—wash your hands, brush and floss, and keep your own routines visible. If you treat hygiene as a normal, everyday part of life, your teen is more likely to do the same.
Be a Safe Source of Information!
There’s a lot of misinformation out there, so let your teen know you’re always available for honest, judgment-free answers. If you don’t know something, look it up together or ask your child’s provider. Remind your teen that no question is too weird or embarrassing.
Support, Don’t Shame!
If your teen is struggling with body odor, acne, or other hygiene issues, approach the topic with empathy. Offer support and solutions, not criticism. Remember, adolescence is a time of big changes, and a little encouragement goes a long way.
By keeping things light, supportive, and positive, you’ll help your teen build healthy habits that last a lifetime—and maybe even share a few laughs along the way!
Tips for Teens: You’ve Got This!
Make It Routine (and Make It Yours!)
Hygiene doesn’t have to be a chore—think of it as your daily “reset” to feel fresh and confident. Tie hygiene habits to things you already do. The more you make hygiene part of your routine, the less you’ll have to think about it.
Ask Questions—Seriously, No Question Is Too Weird!
Everyone has questions about hygiene, especially during the teen years. Ask a parent, older sibling, or your medical provider. Remember, everyone has been there, and there’s no such thing as a bad question when it comes to taking care of yourself.
Be Prepared—Stay Ahead of Surprises!
Keep a small “emergency kit” in your backpack or locker with things like deodorant, a spare pair of socks, a toothbrush, or period supplies. You’ll be ready for anything—whether it’s a surprise gym class, a sleepover, or an unexpected period. Being prepared means less stress and more confidence.
Don’t Stress About Slip-Ups!
Everyone forgets to brush their teeth or change their socks once in a while. If you miss a step, just get back on track the next day—no big deal! Hygiene is about progress, not perfection.
Respect Your Body and Your Space!
Taking care of your body is a form of self-respect. Clean up after yourself in shared spaces like the bathroom, and respect others’ privacy, too. If you share a bathroom with siblings, set up a schedule or agree on some ground rules to keep things running smoothly.
Own Your Confidence!
Good hygiene isn’t just about looking and smelling good—it’s about feeling good, too. When you take care of yourself, you’ll notice a boost in your mood and confidence.
Growing up is an adventure, and good hygiene is just one part of the journey. Keep it light, keep it fun, walk tall, smile big, and remember—everyone’s figuring it out together!
Justin Dukes, MD, is a board-certified pediatrician and parent to two stinky teenage athletes and one elementary-aged baseball player who treats dirt like cologne.
