Top 10 Oral Health Habits for Teenagers

How this list is ordered

The habits are ordered by how much they protect teeth and gums, with the basics of brushing, cleaning between teeth and drinks first, followed by sport, vaping, braces and appointments, and ending with confidence and wellbeing. It is an editorial list based on general NHS and professional guidance, not a study of teenagers, and it does not rank habits by popularity. Every young person is different, and your dentist or orthodontist can advise on your own needs. If you are a parent or carer, you can read it with your teenager and choose two or three habits to focus on, because small changes are easier to keep up than a long list.

Why the teenage years are different

Teenagers are at a particular stage. The permanent teeth are all through except the wisdom teeth, so they need to last a lifetime, but habits change: more independence, more snacks and drinks bought away from home, late nights, sport, pressure about appearance, and sometimes braces. Decay rates can rise in this age group, and hormonal changes can make gums more reactive. Many teenagers also stop going to the dentist regularly. The good news is that habits formed now tend to last, and a few reliable routines make a very large difference.

1. Brush twice a day with fluoride toothpaste

The core habit is brushing for two minutes in the morning and last thing at night with a fluoride toothpaste, using a soft brush and gentle pressure, and spitting rather than rinsing so that the fluoride stays on the teeth. NHS advice is that teenagers use a toothpaste with the standard adult fluoride level, as confirmed by a dentist. Brush every surface, including the gum line and the back teeth. An electric toothbrush with a timer can help. It ranks first because it prevents the most decay. Watch out for rushing, for skipping the night-time brush when tired, for brushing too hard and for rinsing with water straight afterwards. A toothbrush that is worn out should be replaced about every three months.

2. Clean between your teeth every day

A toothbrush cannot reach the surfaces between teeth, where plaque builds up and decay and gum problems often start. Cleaning between the teeth once a day with interdental brushes, floss or a water flosser removes this plaque. A dentist or hygienist can show you the right size and technique. Teenagers with braces will need special small brushes. It ranks second because the benefit is large and the habit is often missed. Do it before your night-time brush. Watch out for bleeding gums, which usually settle after a week or two of regular cleaning, and for forcing a brush that is too big. Persistent bleeding should be checked, and our guide on early signs of gum disease explains what to look for.

3. Choose your drinks wisely

Drinks are one of the biggest sources of sugar and acid for teenagers. Fizzy drinks, energy drinks, sports drinks, squash and fruit juice can all contribute to decay and enamel wear, especially when sipped through the day. NHS advice is to make water and milk the main drinks and to keep juice and smoothies to a small amount with meals. Energy drinks are not recommended for children and young people. A reusable water bottle makes the healthy choice easy. It ranks third because it affects every tooth every day. Watch out for sipping sugary drinks slowly, for drinking before bed and for diet drinks, which can still be acidic. Our guide on drinks ranked for teeth explains more.

4. Cut down on sugary snacks between meals

Each time you have something sugary, the bacteria in plaque make acid that attacks the teeth for up to about an hour, so it is how often you have sugar that matters most. Sweets, biscuits, sugary cereal bars and sticky snacks are the main culprits, as are sweet drinks. Having sweet treats with meals, when saliva flow is higher, is better than grazing. Swap in cheese, plain yoghurt, fruit or vegetable sticks. It ranks fourth because it complements brushing. Watch out for hidden sugars in drinks, sauces and flavoured yoghurts, and for sticky snacks if you have braces. Our guide on tooth-friendly foods gives ideas, and cutting back gradually is easier than stopping suddenly.

5. Wear a mouthguard for sport

Contact and ball sports carry a real risk of mouth injuries, which can break or knock out teeth. A properly fitted mouthguard reduces the risk, and a dentist can make a custom one that is more comfortable and protective than a boil-and-bite type from a shop. If you wear fixed braces, ask your orthodontist for advice, because a standard guard may not be suitable and a specific one is available. Rinse the guard after use, store it in a ventilated case and replace it when worn or when your teeth change. It ranks fifth because it prevents serious injuries. Watch out for not wearing it at training, not just matches, and for sharing a guard.

6. Avoid vaping and smoking

Smoking and vaping can dry the mouth, stain teeth, irritate the gums and raise the risk of gum disease, and the long-term effects of vaping are still being studied. Nicotine also affects gum blood flow, so signs of gum disease can be hidden. Many teenagers who vape want to stop, and support is available, including from the NHS, school nurses and GPs. It ranks sixth because it affects both teeth and general health. If you do vape, keep up brushing and cleaning, drink water, and mention it to your dentist. Watch out for mouth ulcers, sore patches, white or red patches that last more than three weeks, and bad breath, which should be checked by a dentist or doctor.

7. Look after your braces or aligners

Braces and aligners need extra care. Brush after meals, clean around brackets with small brushes, use a fluoride toothpaste and ask your orthodontist whether a fluoride mouthwash at a separate time of day would help. Aligner wearers should clean trays and wear them as directed. Avoid hard, sticky and chewy foods, chewing pens or nails, and keep a small kit with wax. Follow your orthodontist's instructions and attend appointments. It ranks seventh because it applies to those in treatment, but it is vital for them. Watch out for white marks around brackets, swollen gums and breakages. Our guides on cleaning braces, food and habits that damage braces give detailed routines.

8. Attend dental check-ups

Regular check-ups let a dentist find decay, gum problems and other issues early, when they are simple to treat. NHS dental care is free for children and for young people in qualifying circumstances, with rules that differ between the UK nations, and a dentist will recommend how often to attend. Teenagers sometimes stop going because of busy schedules, anxiety or a change of practice. Booking the next visit before leaving and putting it in a calendar helps. It ranks eighth because it supports all the other habits. Watch out for leaving problems until they hurt, and tell the dentist about vaping, sport, braces and any worries. If you are anxious, say so, because the team can help.

9. Do not use your teeth as tools

Biting nails, chewing pens, opening packets, ripping tape or crunching ice can chip or crack teeth and damage braces. These habits often come from stress or boredom. Using scissors, keeping a stress toy or chewing sugar-free gum if your dentist or orthodontist agrees are alternatives. It ranks ninth because it prevents avoidable damage. Watch out for habits at exam time, for biting on hard sweets and ice, and for grinding at night, which a dentist can spot from wear on the teeth. If you grind or clench, ask about a night guard. Tell your orthodontist if a bracket breaks, rather than hiding it.

10. Build confidence in your smile

Many teenagers feel self-conscious about their teeth, whether because of crowding, braces, stained teeth or comparisons online. Looking after your teeth helps your smile to feel healthy, and a dentist or orthodontist can explain what is normal and what could be changed. If worries affect your mood, friendships or willingness to smile, talk to a trusted adult, your GP or a school counsellor. Be cautious of online trends and DIY hacks that promise quick fixes, which can cause lasting harm. It ranks last because it is the most personal. Watch out for pressure to change your appearance, and remember that healthy teeth come in many shapes.

For parents and carers

Teenagers are more likely to keep up habits that they have chosen, so involve them in decisions, such as which toothbrush or bottle to buy. Keep a supply of interdental brushes, fluoride toothpaste and healthy snacks at home, and keep dental appointments in the family calendar. Be a role model with your own routine. Talk calmly about vaping and online trends. Check on cleaning when your teenager has braces, because it is easy for it to slip. If your teenager seems anxious or unhappy about their teeth, listen first, and speak to a dentist or GP for support.

A simple daily plan

Morning: brush for two minutes with fluoride toothpaste and take a water bottle to school. Daytime: choose water or milk, keep sweets to mealtimes, take a mouthguard to sport and a small kit if you have braces. Evening: clean between your teeth, brush for two minutes, spit and do not rinse, and put retainers or aligners in if you have them. Weekly: check that your toothbrush is in good shape and braces are intact. Every few months: change your brush head and attend your appointments. These steps take only a few minutes and protect your teeth for life.

Looking after your teeth at school, college and work

Habits need to work away from home. Keep a small kit in your bag with a travel toothbrush and fluoride toothpaste, drink water through the day, and rinse your mouth with water after sugary food if you cannot brush. Choose lunch options that are not sticky, and keep sugary drinks for mealtimes. If you play sport or have a part-time job, keep a mouthguard and wax with you. If cost is a concern, remember that the NHS provides dental care for children and for some young people for free, and your dentist can tell you what applies. Plan appointments for school holidays where you can.

Teenagers and mental wellbeing

Appearance worries, exam stress and social pressure can affect how teenagers look after themselves. Some stop brushing when low, some comfort-eat sugary food, some grind their teeth or bite nails when anxious, and some feel unable to smile. If you are worried about a young person, listen without judging, help them to keep simple routines and talk to a GP, school nurse or counsellor. A dentist or orthodontist can also reassure about teeth and explain realistic options. Support is available, and asking for help is a sign of strength.

Habits that protect during growth spurts and puberty

Hormonal changes in puberty can make gums more sensitive and prone to swelling and bleeding in response to plaque, so careful cleaning matters more. Growth means that wisdom teeth and other adult teeth may still be developing, and orthodontic assessment is often timed to this stage. Regular dental visits allow the dentist to monitor development and spot problems early. If gums are red, swollen or bleeding for more than a couple of weeks despite good brushing, tell the dentist. Healthy habits formed now are easier to keep going into adult life.

Common teenage dental myths

Several ideas circulate. One is that braces ruin your teeth, when well-cleaned braces do not, but poor cleaning does. Another is that sugar-free energy drinks are fine, when they can still be acidic. A third is that vaping is harmless for the mouth, when its effects are still being studied and it can dry the mouth. A fourth is that bleeding gums mean you should stop cleaning them, when gentle regular cleaning usually helps. A fifth is that you only need a dentist when you have pain. A dentist can give advice that fits your own teeth, and it is always fine to ask a question that feels silly.

Key takeaways

The habits that matter most for teenagers are brushing twice a day with fluoride toothpaste, cleaning between the teeth, choosing water and milk over sugary and acidic drinks, cutting down on sugary snacks and wearing a mouthguard for sport. Vaping, hard habits and missed check-ups add risk, and braces need extra care. Ask for help if you are worried about your teeth or your confidence. This is general information, not personal medical advice.

Useful related pages

This guide is for general information only. It is not a diagnosis, treatment plan, or substitute for advice from a registered dentist or orthodontist.