Puberty & Intimate Hygiene: A Simple Guide for Girls

What Is Intimate Hygiene?

Okay, so you probably never heard the words “intimate hygiene” until you hit your teens but now that your body’s changing, staying fresh and clean is kind of a big deal.

Intimate hygiene just means taking care of the area around your vagina (called the vulva) to keep it healthy and comfy. As you go through puberty, your body starts making more sweat, oil, and discharge—and that’s totally normal! Learning how to care for yourself in a gentle, simple way can help you feel confident every day.

Intimate Hygiene Tips For Girls

As your body changes, you might notice discharge or new smells. That’s totally normal! Here’s how to stay fresh and healthy:

• Wash your vulva (the outside area) with warm water and a gentle, fragrance-free soap.
• Avoid using strong soaps, douches, or sprays, they can upset your body’s natural balance.
• Wipe from front to back after using the toilet.
• Wear cotton underwear and change it daily.
• Use pantyliners if you want extra freshness during the day.
• During your period, change your pads or tampons every 4–6 hours.

What About the Rest of Your Body?

Puberty can feel like a rollercoaster, your body’s growing, your skin might get oilier, and yep, you might notice some new smells (hello, underarms!). But don’t stress this is all totally normal. Your body’s just doing its thing as you grow up.

The good news? With a few simple habits, you can stay clean, confident, and feeling fresh every day. Here’s your go-to guide for keeping your whole body happy and healthy during your teen years!

1. Daily Showers Are a Must

As your body starts to sweat more, especially under your arms and around your feet, it’s important to shower every day. Use a gentle body wash and warm water to clean your skin, especially after sports or PE.

Top tip: Don’t forget behind your ears, your neck, and between your toes!

2. Underarm Care

Sweat is normal—but body odour happens when sweat mixes with bacteria. Here’s how to stay fresh:

• Wash your underarms daily with soap and water.
• Use an antiperspirant that works for your skin.
• Wear clean clothes every day, especially shirts and bras.

Bonus: Try a roll-on or spray antiperspirant made for sensitive skin if you're just starting out.

3. Foot Hygiene

Feet can get sweaty and smelly, especially if you wear the same shoes every day. Here’s how to keep them fresh:

• Wash your feet daily and dry them well, especially between your toes.
• Change your socks every day (more often if they get sweaty).
• Let your shoes air out and avoid wearing the same pair two days in a row.
• Use foot powder or spray if needed.

4. Oral Hygiene

Your smile is one of your best features—so take care of it!

• Brush your teeth twice a day for two minutes.
• Floss once a day to remove food and plaque.
• Visit the dentist regularly for check-ups.

Fresh breath tip: Keep sugar-free gum in your bag for after meals.

5. Clothing & Laundry

Wearing clean clothes is just as important as showering.

• Change your underwear and socks daily.
• Wash your clothes regularly, especially after sweating or sports.
• Choose breathable fabrics like cotton to help reduce sweat.

6. Nail & Hand Hygiene

Your hands touch everything—so keep them clean!

• Wash your hands regularly with soap and water.
• Keep your nails trimmed and clean to avoid dirt and bacteria.
• Avoid biting your nails to prevent infections.

Bonus Tip: Hands Off Your Face! Try not to touch your face too much during the day. Your fingertips carry natural oils and dirt that can make your face and hair greasy, and even cause breakouts. 

Thinking about hygiene might be new, but it really matters now. A few simple habits can help you feel fresh, confident, and totally you. Everyone’s different, so find what works best for your body.