One of the first signs of puberty that many people notice is a new smell, usually under the arms or from sneakers at the end of the day. That is completely normal, and it does not mean anything is wrong with you. With a few easy habits, you can stay clean, comfortable and confident as your body changes.
Key takeaways
- Puberty switches on new sweat glands that can create body odour, which is normal and manageable.
- A daily shower or bath, with extra attention to underarms, groin and feet, keeps most odour in check.
- Deodorant controls smell, while antiperspirant reduces sweat; both are safe to use.
- Clean clothes, socks and shoes matter just as much as clean skin.
- Hair, teeth, nails and skin all need a bit more care during puberty.
Why puberty changes how you smell
Your body has two main kinds of sweat glands. The first kind is all over your skin and has been working since you were a baby. During puberty, hormones activate a second kind, called apocrine glands, mostly in your underarms and groin.
Sweat from these glands does not actually smell on its own. Odour happens when bacteria that live on your skin break that sweat down. Warm, damp areas with hair give bacteria a perfect place to grow, which is why underarms and feet are often the smelliest spots.
Showering and bathing
How often
For most teens, a shower or bath once a day works well. Add a quick rinse after sports, gym class or a hot day. If you are short on time, a fast shower focusing on the key areas is far better than skipping.
How to wash
- Use lukewarm water; very hot water can dry out your skin.
- Use a mild soap or body wash on your underarms, groin, bottom and feet.
- Wash the outside of the genital area gently with plain water or mild, unscented soap; there is no need for scrubbing or special products.
- Rinse well so soap does not leave your skin itchy.
- Dry completely, especially between your toes and in skin folds.
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Ask anonymouslyDeodorant and antiperspirant
These two products are often confused, but they do different jobs.
| Product | What it does | Good for |
|---|---|---|
| Deodorant | Masks or neutralizes odour | People who mainly notice smell |
| Antiperspirant | Temporarily reduces sweat in the area | People who notice wet underarms or sweat marks |
| Combination | Does both | Most teens who want all-day freshness |
A few tips:
- Apply to clean, dry skin. Antiperspirant often works best when put on at night before bed, then again in the morning if needed.
- If a product stings or causes a rash, try a fragrance-free or sensitive-skin version.
- Sticks, roll-ons and sprays all work. Pick whatever feels comfortable.
- Body sprays and perfumes do not replace washing or deodorant; they just add scent on top.
Clean clothes make a big difference
Bacteria and sweat soak into fabric. Even after a great shower, putting on yesterday's shirt can bring the smell right back.
- Wear clean underwear and socks every day.
- Wash sports clothes after every use.
- Choose breathable fabrics like cotton, or moisture-wicking athletic gear for exercise.
- Rotate shoes so each pair has a day to dry out, and wear socks with closed shoes.
Caring for your feet
Feet have lots of sweat glands, and shoes trap heat and moisture. To keep them healthy:
- Wash and dry feet daily, including between the toes.
- Change socks if they get damp.
- Wear flip-flops in shared showers and locker rooms to reduce the risk of athlete's foot.
- Trim toenails straight across to help prevent ingrown nails.
Hair care
Puberty can make scalp oil increase, so hair may look greasy faster than it used to.
- Wash hair as often as it needs. Some people need daily washing, while others with curly or textured hair do better washing less often and using conditioner.
- Rinse out shampoo thoroughly.
- If you notice flakes and itching, a dandruff shampoo can help.
Teeth and breath
Hormone changes can make gums more sensitive during puberty. A steady routine protects your smile:
- Brush twice a day for two minutes with fluoride toothpaste.
- Floss once a day.
- Brush your tongue or use a tongue scraper to help with breath.
- Drink water through the day, and see a dentist regularly.
Body hair and shaving
Growing body hair is normal, and whether you remove any of it is a personal choice. Nothing about hair is unhygienic. If you do decide to shave, talk to a parent or trusted adult first, use a clean razor and shaving gel, shave in the direction hair grows, and never share razors.
Quick daily checklist
| Time | Habit |
|---|---|
| Morning | Wash face, deodorant, clean clothes, brush teeth |
| After activity | Rinse off, change sweaty clothes and socks |
| Evening | Shower or bath, brush and floss, antiperspirant if you use it |
| Weekly | Wash towels and pillowcases, trim nails, air out shoes |
When to talk to a doctor
Most hygiene questions can be solved with small changes, but check in with a doctor, school nurse or other trusted adult if:
- You sweat so much that it soaks through clothes or drips from your hands, even when you are not hot or active.
- Body odour is very strong and does not improve with washing and deodorant.
- You have a rash, itching, peeling skin or a smell in the genital area that does not go away.
- You notice signs of puberty before age 8, or none by around age 13 to 14.
Heavy sweating, known as hyperhidrosis, is a real medical condition with effective treatments, so there is no need to just put up with it.
The bottom line
New smells and more sweat are a normal part of growing up. Daily washing, deodorant, clean clothes and a little extra care for your hair, teeth and feet will keep you feeling fresh. If something does not improve with good habits, a doctor can help you figure out why.
Frequently asked questions
How often should I shower during puberty?
Most teens do well with a daily shower or bath, plus an extra rinse after sports or heavy sweating. If daily showers dry out your skin, use lukewarm water and a gentle cleanser.
What is the difference between deodorant and antiperspirant?
Deodorant covers or neutralizes odour, while antiperspirant reduces how much you sweat. Many products combine both, and either is safe for teens to use.
Why do I smell even after I shower?
Odour can come back if clothes, socks or shoes are not fresh, or if you skip deodorant. Washing your underarms well, wearing clean clothes and letting shoes dry out usually solves it.
When should I start wearing deodorant?
Start whenever you notice underarm odour, which for many kids begins between ages 8 and 13. There is no wrong age to begin.
Sources & further reading
This guide was written in line with public guidance from the organizations below. It is reviewed regularly; spot an error? Tell us and we'll correct it.
- Nemours KidsHealth — kidshealth.org
- American Academy of Pediatrics (HealthyChildren.org) — healthychildren.org
- NHS — nhs.uk
- American Academy of Dermatology — aad.org
This article is general education, not medical advice. If you're worried about your health or your child's, talk to a doctor or nurse.