(Exercising during the monsoon season)

It’s not the easiest time of year to stay on track. Between 70% humidity, 33°C highs, and surprise rainstorms, the Indian monsoon can beat down your motivation—and your body. But from July to September, staying active is not just possible, it’s transformative—if done right.

Hydration: The Most Overlooked Element

Don’t be fooled by the clouds—monsoon humidity makes sweat less effective at cooling you down. You may not feel thirsty, but your body is still losing water and salts. Aim for 2.5–3 liters of fluid daily if you’re active. Add lemon-salt water, buttermilk, or coconut water to replenish lost electrolytes.

I usually don’t carry water on my runs unless they are longer than 15 kilometers. However, I realized that I have to do it during the monsoon. Now I sip every 15–20 minutes like clockwork.

Recognizing Heat Stress Early

High humidity increases the risk of heat exhaustion. Warning signs include dizziness, nausea, headaches, dark urine, and rapid breathing. If this happens, stop, hydrate, cool down. Don’t power through. It’s not heroic—it’s dangerous.

Rest is Training Too

Skipping rest days is a fast route to fatigue and injury. Get 7–8 hours of sleep. Take 1–2 full rest or active recovery days per week. Stretching, walking, or cycling lightly on rest days helps with blood flow and recovery.

I currently take Fridays and Sundays off. Not because I’m tired (sometimes I am), but because I want to be stronger on Saturday for my long run.

What to Eat to Beat the Heat

Go seasonal: watermelon, sweet melon, mango, cucumber, curd, and lightly spiced dal-rice are your best friends. Avoid oily or heavy meals that raise body heat. After workouts, grab something with both carbs and protein—like milk and banana, or a paneer wrap.

Avoid excess caffeine, tea, and alcohol—they accelerate fluid loss. If you drink one, add an extra glass of water.

Best Exercise Types for the Monsoon

  • Running/Walking (Outdoor): Do it early morning or post-sunset. Watch for slippery roads. Shorten your stride and wear bright, quick-dry clothes. I’ve found early morning runs surprisingly pleasant in light drizzle, even heavy rain, but if there is thunder, don’t run.
  • Gym Workouts: Great for rain-proof strength and cardio. Clean your equipment—gyms get sweaty and germy in monsoon. Best for structure and AC.
  • Cycling: If the roads are safe and the rain is light, this is a superb low-impact cardio alternative. Avoid peak traffic and wet leaves.
  • Swimming: Indoor pools are ideal when it’s raining hard outside. Cool on the body and great for recovery too. But, it isn’t raining all the time, right? Swimming is a wonderful form of exercise if you have access to a pool.
  • Home Workouts: YouTube circuits, dance, and skipping are excellent backups. I’ve done many stair runs during heavy downpours—still counts.

Final Word

The monsoon challenges your discipline, not your capacity. With hydration, smart choices, and rest, this season can be your training ground for consistency—not perfection.

There are very few things more enjoyable for me than running in the rain. I remember one half-marathon many years ago where it was raining when we started, it rained throughout the race and it was still raining when I finished! Remember, we are waterproof and as the Dutch would say: “We are not made of sugar!”  

Keep showing up.