Hygiene for Teens: Sweat, Odor and a Simple Routine

Good hygiene for teens comes down to a few simple habits: shower every day with mild soap, dry your armpits and feet well, put on clean clothes, socks and underwear, and add a deodorant (or an antiperspirant) if you still notice a smell. The smell is not a sign that you are "dirty". Puberty switches on sweat glands you did not use before, and the smell only appears when skin bacteria break that sweat down. Once you know that, the routine is easy.

In brief:

• Puberty makes sweat stronger-smelling; it is normal and happens to everyone.
• Sweat itself barely smells; skin bacteria create the odor.
• A daily shower and clean clothes do most of the work.
• Deodorant covers odor; antiperspirant reduces sweat. Pick what you need.
• See a doctor if sweating is constant, soaks through, or upsets you.

In this article · 9 min read

1. Why sweat starts to smell in puberty
2. Hygiene for teens: a routine that works
3. Deodorant or antiperspirant?
4. Hair, face and skin: the rest of your routine
5. Why a smell can come back (and what to check)
6. Where the book fits
7. When to talk to a doctor
8. Frequently asked questions
9. Sources

Why sweat starts to smell in puberty

You have had sweat glands since you were a baby, and the ones on your forehead, back and hands have always cooled you down. Puberty adds something new. According to Nemours KidsHealth, puberty makes your sweat glands more active and changes the chemicals in sweat, so it smells stronger, mostly under the arms, but also on your feet and in the genital area (KidsHealth, Hygiene Basics). The American Academy of Pediatrics adds that this comes from the apocrine glands, which release oily sweat that skin bacteria use for food, and the by-products are what you smell (HealthyChildren.org, AAP, updated September 2025).

So the smell is not the sweat. It is the bacteria. That is the good news, because bacteria are something you can keep under control with washing, drying and clean fabrics.

When does it start? KidsHealth says body odor usually begins around ages 9 to 14 for boys, and that there is no set age at which you "have to" start using deodorant (KidsHealth, Deodorant Use for Kids and Teens, reviewed June 2022). Some boys notice a change at 10, others at 14. Do not compare yourself with your friends.

Hygiene for teens: a routine that works

Here is a routine you can copy as it is and adjust later. None of it needs special products.

1. Shower or bathe every day. KidsHealth recommends a daily shower with mild soap and warm water to wash away the bacteria that cause odor. The AAP says daily or every other day is typical once odor starts, and daily if you are active (HealthyChildren.org). Focus on the armpits, feet and groin, and do not forget your scalp.
2. Dry yourself properly. Damp skin folds are where bacteria enjoy themselves. Dry your armpits, the groin area and between your toes before you dress. Our book makes the same point about drying your feet and armpits well.
3. Put on clean clothes every day. That means a fresh T-shirt, clean underwear and clean socks. KidsHealth notes that cotton and other natural fabrics absorb sweat better, and the AAP suggests breathable fabrics such as cotton, linen or wool, plus changing clothes after sport or heavy sweating.
4. Choose socks and shoes with air. Cotton or moisture-wicking socks, changed often, make a big difference for foot odor. If your shoes are always damp, give them a day to dry before you wear them again.
5. Add a deodorant or antiperspirant when you need it (see below). Apply it to clean, dry underarms.
6. Keep a spare T-shirt in your school or sports bag. The book suggests this, and it is the easiest fix after a PE lesson or a match.

Do you need to wash more than once a day?

Not usually. One shower a day is enough for most teens. After sport, a quick rinse of the armpits and a fresh shirt can help. Very hot, long showers can dry your skin out, so warm water and mild soap are enough.

Deodorant or antiperspirant?

This is the question most boys search for, and the answer is simple, according to KidsHealth: deodorants get rid of the odor of sweat by covering it up, and antiperspirants actually stop or dry up perspiration (KidsHealth). Many products are sold in sticks, roll-ons, gels, sprays and creams.

A few extra points from the sources:

• Early in puberty a deodorant may be enough. As sweating increases, a product that deals with both odor and sweat may work better (KidsHealth).
• If your skin is sensitive, pick a fragrance-free or aluminum-free product (AAP). If a rash appears, try a different one.
• "Natural" on the label does not mean healthier than a regular product (KidsHealth).
• Scented body sprays alone may not stop odor, says the AAP. Our book mentions cologne as a finishing touch, but it works on top of a wash, not instead of one.
• Sticks, roll-ons and creams are easier to use safely than sprays. If you use a spray, follow the label and keep it away from your face and eyes.
• Some teens do not need either product if they bathe daily and wear clean clothes (KidsHealth). It is your choice.

Finding a scent and format you like can take a few tries, so do not give up after the first product.

Hair, face and skin: the rest of your routine

Odor is only one part of hygiene for teens. Puberty also makes your skin and hair oilier.

• Hair: KidsHealth suggests washing oily hair every day or every other day with warm water and a small amount of shampoo, without scrubbing hard. Hard scrubbing does not remove oil better and can irritate the scalp.
• Face: Wash it regularly and gently, and use a moisturizer if your skin feels tight. The DAK health insurer's guide for boys adds: do not squeeze pimples, because it spreads bacteria and can leave scars, and use your own towel for your face (DAK-Gesundheit, updated October 2026). Our book also advises washing twice a day with a mild cleanser. If pimples are stubborn or sore, ask a doctor or a dermatologist.
• Shaving: If hair starts to grow on your face, KidsHealth recommends a new, sharp blade and shaving cream or gel, going slowly. Ask a dad, brother or relative to show you the first time.
• Private area: According to the same DAK guide, wash the genitals once a day with lukewarm water, with very mild soap if you like. If you have a foreskin, gently pull it back while washing and rinse the area, so that residue does not build up. Do not let soap get into the urethra. Use a separate towel for the intimate area, and change it at least once a week. Pain when pulling the foreskin back, blisters, discharge or itching are reasons to see a doctor.

Why a smell can come back (and what to check)

If you wash every day and still notice an odor, run through this short list:

1. Are your clothes really clean? Sweat that stays in fabric, especially synthetic fabric, keeps smelling. Wash sports shirts after each use.
2. Are your shoes and socks drying between wears?
3. Did you dry your armpits and between your toes?
4. Is your product the right type? If a deodorant is not enough, an antiperspirant may help.
5. Are you stressed? The health magazine Consumer notes that stress, nerves and excitement can trigger this kind of sweat more than heat does (Consumer, May 2026). A few slow breaths before a test or a presentation may help more than another coat of deodorant.

Where the book fits

100 Mysteries of Puberty for Boys by Magda Pabst talks to you directly, in a frank and funny tone. Its first chapter has a short mystery on sweat and body odor. It explains that sweat only smells when it mixes with bacteria, and then gives practical tips: a daily shower, drying your feet and armpits well, changing underwear and socks every day, knowing the difference between a deodorant and an antiperspirant, and keeping a spare T-shirt with you. The same chapter covers pimples, body hair and shaving, your voice and the phases of puberty, always with the message that you should not compare yourself with others.

The book is not a medical book and it does not diagnose anything. For skin problems or heavy sweating, a doctor is the right person. Some parts of the book are quite frank, so a parent may want to look through it first.

When to talk to a doctor

Body odor and sweating are normal in puberty. Talk to a parent and a doctor if:

• you sweat all the time, or so much that it soaks your clothes, whatever the temperature (the AAP lists constant or excessive sweating);
• sweating affects your mood, your friendships or what you do at school (also from the AAP);
• the NHS lists reasons such as self-help not working, sweating that disrupts daily life, night sweats, or sweating that runs in the family (NHS, reviewed November 2023);
• you notice a rash, sores or pain in the armpits, groin or feet;
• the smell is very strong and sudden even though you wash and change clothes well.

A doctor can check for causes and, if needed, talk about treatments. Excessive sweating has a name, hyperhidrosis, and it is not your fault. If the topic really upsets you, you can find support services through the international directory findahelpline.com.

Want to know what else changes? Read our guide on when a boy's voice changes, and the guide to your first bra if you want to understand what a sister or friend is going through. More guides are on the Books Go blog, and more books on the Books Go Publications home page.

Frequently asked questions

At what age should a boy start using deodorant?

There is no set age. Body odor usually begins with puberty, around 9 to 14 for boys (KidsHealth, 2022). Start when you notice a smell or when you want the extra confidence.

What is the difference between deodorant and antiperspirant?

Deodorant covers odor, usually with fragrance. Antiperspirant reduces or dries up sweat. Many boys start with a deodorant and move to a product that does both as sweating increases.

Why do my armpits smell even though I shower?

The cause is usually bacteria in damp fabric or on skin that was not fully dry, or a shirt that was worn again. Dry well, wear clean cotton or other breathable clothes, and check that your product suits you.

How often should a teenage boy shower?

Daily is the most common advice, and at least every other day once odor starts (AAP, 2025). After sport, a shower or a quick wash and fresh clothes help.

Is it normal for my feet to smell more now?

Yes. KidsHealth says feet and the genital area may develop new smells in puberty. Daily washing, drying between the toes and clean cotton or moisture-wicking socks usually help.

Do I need a special product for my face?

Usually not. A mild cleanser and, if your skin feels tight, a moisturizer are enough for most teens. Do not squeeze pimples, and ask a doctor if they are sore or stubborn.

Is sweating a lot a sign that something is wrong?

Often it is just puberty, nerves or hot weather. If the sweating is constant, happens at night or stops you from doing normal things, tell a doctor.

Sources

• Hygiene Basics (for Teens), Nemours KidsHealth
• Deodorant Use for Kids and Teens, Nemours KidsHealth (reviewed June 2022)
• Body Odor in Teens, HealthyChildren.org, American Academy of Pediatrics (updated September 2025)
• Excessive sweating (hyperhidrosis), NHS (reviewed November 2023)
• Intimhygiene und Körperpflege in der Pubertät, DAK-Gesundheit (updated October 2026)