How effective of a lightning rod can you be?

When you are in the middle of a thunderstorm, anything metallic will turn you into a lightning rod as long as you have it equipped. Based on this answer, you can see which items will attract the lightning by looking at them in the menu.

Wearing metallic gear does not change the frequency, but it does increase the changes of being struck by lightning. Every 5 minutes in game (which is 5 seconds outside of game), the lightning will find a target to strike. The more metallic gear you are wearing, the greater the chances are being the target.

If you start to spark, you will have 10 seconds to switch out your gear or warp to a safe location.

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Source

• Gamefaqs (lightning frequency)
• Gamefaqs (in-game vs out-game seconds)
• Personal experience