Why walking in the rain can lift your mood, and how to actually enjoy it

When the forecast says rain, most of us cancel the walk and stay on the sofa. But a growing number of people swear by the opposite: pulling on a good jacket and heading out precisely because it is wet. Psychologists say they may be onto something.

“Walking is one of the most reliable ways to improve your mood, and it works in any weather,” said Dr. Maja Lorenz, a psychologist at Elmbridge University who studies everyday wellbeing. “Rain adds something extra for many people: the city becomes quieter and the experience feels a little special.”

What the rain adds

Physical activity of any kind releases tension and can ease stress and low mood. A rainy walk also changes the setting. Streets are emptier, sounds are softened, and the steady patter of rain works for many people like a natural kind of background noise that helps the mind settle.

There is also the small sense of achievement. Going out when it is easier to stay in can feel like a win, and the warm drink afterwards feels earned.

In the rain, you notice things: reflections on the pavement, the smell of wet leaves, the light from cafe windows. That kind of attention pulls you out of your own head for a while.

Dr. Maja Lorenz, psychologist at Elmbridge University

Paul Engel, who runs an evening walking group in Riverton, says attendance barely drops on wet nights. “The people who come in the rain are the happiest at the end,” he said. “Nobody regrets going.”

How to enjoy it

• Dress for it: a waterproof jacket with a hood, water-resistant shoes with good grip, and a spare dry layer at home.
• Be visible. In the evening, wear something light or reflective, especially near traffic.
• Keep the volume low if you listen to music or a podcast, or use one earbud, so you can hear cars and bicycles.
• Watch your footing on wet leaves, metal covers and painted road markings, which get slippery.
• Plan a reward: a cafe stop halfway or a hot shower and tea at the end.
• Start short. Twenty minutes is plenty for a first try.

When to stay in

Thunderstorms, strong winds and icy conditions are a different matter, and it is best to wait for them to pass. And if low mood lasts for weeks, a walk is no substitute for talking to a doctor or a mental health professional.

For an ordinary grey, drizzly evening, though, the advice is simple: put the hood up and go.