4 Health Benefits of Walking in the Rain, According to Experts

When it’s raining outside, it can be tempting to stay indoors and cozy up on the couch with a good book or movie. However, if you’re feeling the urge to step outside and get moving, whether it’s because you need to walk your dog or simply to stretch your legs, there’s a good health-related reason to embrace the rain. 

According to health experts, walking in the rain has many unexpected benefits. Here’s why three family medicine physicians say walking in a drizzle is good for your health and how you can make the most of your stroll.

Why Walking in the Rain Is Good for Your Health

The Air Quality Is Better and Cleaner 

One of the main benefits of walking in the rain is that the air becomes cleaner and fresher for breathing, Neal Patel, DO, family medicine physician with Providence St. Joseph Hospital in Orange County, California, told Verywell in an email. The rain can wash away pollutants and allergens in the air, especially in many large cities that are overly populated and polluted.

When it rains, water droplets that fall through the atmosphere absorb suspended particles in the air, such as dust particles and pollutants, Misbah Keen, MD, MPH, professor of family medicine and board-certified family physician at UW Medicine Seattle, told Verywell. When this occurs, the dust particles in the atmosphere settle with the raindrops onto the ground, allowing the air to become cleaner after rainfall.

“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. The air that is left behind after rainfall contains fewer allergens, dust, and other particles, which has a positive impact on respiratory health.

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. Normally, when you exercise, your body generates heat, causing your temperature to rise. Sweating cools you down.

However, when it rains, the cooler temperatures and raindrops act as natural coolants, helping dissipate heat from your body, Keen said. “Rain would prevent overheating mostly because it cools. Also, when it rains, it is often overcast, which means the sun is not beating down on people.”

You Might Burn More Calories 

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. That’s just because people tend to walk quicker in the rain as a motivator to not get 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, added Keen.

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

It Helps Boost Your Mood 

The sound and smell of rain can have a calming effect on the mind, which can boost 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 

There are certain situations where you should avoid walking in the rain to prioritize your safety and well-being. For instance, if you are 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, Patel said.

“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 said.

Keen added that individuals with limited vision or mobility, those with health conditions that may worsen due to exposure to rain or cold temperatures, and those with wounds should also consider not exercising in the rain.

Of course, you should stay indoors during severe weather conditions such as storms, hurricanes, lightning, strong winds, and flash flooding, Keen said. 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:

• Wear shoes with a good grip. You’ll want to make sure the soles of your shoes have good grip and strength without compromising comfort, Patel said. 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. 
• Wear 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, Keen said. 
• Wear 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, Patel said. Wearing reflective gear during a rain walk can help you stay visible and safe, especially in low visibility and low light conditions.
• Use a small blinking indicator light. To enhance your visibility and safety even further, use a small flashing indicator light, Patel said. You can place the light on your backpack, jacket, or pants to remain visible to drivers and other pedestrians on the road or sidewalk.
• Try waterproofing spray. If you don’t have waterproof clothes, jackets, shoes, or backpacks, you can use waterproofing spray that can be applied to these items, Keen said. While waterproofing spray may not offer the same level of effectiveness as waterproof gear, it serves as a cost-efficient alternative, Keen added. 
• Pack 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, Ascher said.
• Avoid walking in 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, Ascher said.