Above the water our body does not use much energy to regulate its temperature. In the water it spends a considerable amount of energy to regulate temperature which leads to tiredness, dehydration and loss of energy. It loses temperature about 25 times faster than in air. Add windchill above the water and you'll see the challenge. The solution is to wear windproof clothes that keep the wind off your body.

Required clothing: T-shirt, sweatshirt, jeans, rainsuit or anorak, robust shoes and socks.

Open water swimming is to pool swimming what trail running is to track running. It is a chance to get out and simply enjoy your surroundings. You can stretch out your stroke and get into a rhythm that you can't achieve when there are walls every 25 or 50 meters. Open water swimming can be a wonderful activity.

For this lesson pick a windy day. Get dressed in jeans and a long sleeve top, or a jogging suit. Swim outdoors for a while and then get out of the water. You'll feel how the wind chills you down. Put on windproof/waterproof clothes, like an anorak and matching pants. You'll soon get warmer. Hop back in the water and enjoy the rest of your swim.

The outfits shown here are convenient for the British climate: Jeans, thermal top, canoeing anorak and robust shoes will protect you on the beach against rocks, pebbles, sunburn and wind chill.