4 Ways Walking in the Rain Can Boost Your Physical and Mental Health

Rainy days might seem perfect for staying indoors, but stepping out for a walk in the drizzle can offer surprising health benefits. Here’s why embracing the rain could be good for you.

1. The Air Quality Is Better When It Rains

The rain can wash away pollutants and allergens in the air.

When it rains, water droplets that fall through the atmosphere absorb suspended particles in the air, such as dust particles and pollutants, said Misbah Keen, MD, MPH, a professor of family medicine and board-certified family physician at UW Medicine Seattle.

“All the suspended particles—at least in the first part of the shower—get taken up, they get dissolved in the rain, and they go down so the air becomes cleaner,” Keen said.

2. It’s Harder to Overheat During Exercise

In warmer environments, rainy weather can prevent you from overheating during exercise by helping to regulate body temperature more effectively, Keen said.

The cooler temperatures and raindrops can act as natural coolants, helping dissipate heat from your body. “Also, when it rains, it is often overcast, which means the sun is not beating down on people,” Keen added.

3. You Might Burn More Calories in the Rain 

There’s a chance walking in inclement weather can help you burn more calories, Eric Ascher, DO, a family medicine physician at Lenox Hill Hospital in New York, told Verywell in an email.

This is because people tend to walk quicker in the rain to avoid getting wet, “so the body naturally works a bit harder and burns more calories,” he said.

Plus, cooler temperatures associated with rain require your body to work harder to maintain its core temperature, which can lead to higher energy and calorie expenditure to keep you warm, Keen added.

“When it’s cooler outside, your body is essentially working harder to keep your body warmer,” Keen said. “The body would burn a few more calories than when it is not raining.”

4. It Helps Calm Your Mind

The sound and smell of rain can have a calming effect on the mind, which can boost your mood, promote relaxation, and reduce stress levels, Ascher said.

This is called the petrichor effect, which occurs when the smell of rainfall triggers memories or emotions. “This can have a calming effect or mood-boosting properties,” he said. 

When to Avoid Walking in the Rain 

If you’re at risk of falling, have a history of previous falls, or have trouble with balance, it’s best not to walk outside when it’s raining, said Neal Patel, DO, a family medicine physician with Providence St. Joseph Hospital in Orange County, California.

“Avoid walking if you do not feel safe or secure when walking unassisted or on uneven or slippery surfaces. This is because of the risk of falling or suffering from a major preventable injury,” Patel told Verywell in an email.

You should stay indoors during severe weather conditions such as storms, hurricanes, lightning, strong winds, and flash flooding.

Before you head outside for your rainy stroll, Keen recommends checking your local weather forecast for any potential downpours, heavy rain, flash flood warnings, lightning risks, or other weather-related hazards to ensure you’re prepared and safe.

How to Make a Rainy Walk Comfortable and Safe

If you decide to walk in the rain, it’s important to take precautions against slips, falls, or blisters, Keen said. To properly prepare for a rain walk, experts recommend:

• Wearing shoes with a good grip. You’ll want to make sure the soles of your shoes have good grip and strength without compromising comfort. If possible, wear shoes that are waterproof, like Gore-Tex. Foamy yet supportive shoes are your best bet for avoiding discomfort, blisters, or foot fatigue, especially during longer walks in the rain. 
• Wearing a rain jacket. Rain jackets can help you stay dry even in heavy rain. They can also provide insulation against wind to help maintain body temperature. During warmer months, consider wearing a rain jacket with some breathability to prevent yourself from getting too hot.
• Wearing a reflector vest or other reflective clothing. In addition to a raincoat, you may consider wearing a reflective safety vest or other types of reflective clothing to help you stay visible, especially in low light conditions.
• Using a small blinking indicator light. To enhance your visibility and safety even further, use a small flashing indicator light. You can place the light on your backpack, jacket, or pants to remain visible to drivers and other pedestrians on the road or sidewalk.
• Packing a change of socks just in case. Wet socks can lead to discomfort and blisters due to prolonged exposure to moisture. By packing an extra pair of socks during your rain walk, you can reduce the risk of friction-related injuries.
• Avoiding areas with a lot of tree coverage or power lines. Tree branches and leaves are more likely to fall during periods of heavy rain and wind. When walking outside in the rain, choose open areas or routes to reduce the risk of injury or accidents caused by falling leaves, branches, or electrical hazards.