Diving into open-water swimming: The best essentials and advice from Olympic swimming coach

Moving away from chlorinated confines to the untamed expanses of open-water swimming can feel daunting. But, forget about the predictable laps in the pool; we're talking about embracing the untamed seas, lakes and rivers that Mother Nature herself has to offer.

Before heading out to the water armed with your swimsuit, goggles, marine etiquette and maybe your (hopefully waterproof) Apple Watch, there's some preparation you should do beforehand. After all, we're dealing with open water. It's nothing to worry about, especially if you've got all the right gear and all the ideas.

The best open-water swimming essentials, at a glance

• Best wetsuit for open-water swimming: Osprey Women's Full Length Wetsuit - View on Amazon
• Best swimsuit for open-water swimming: ROXY Essentials Long Sleeve One-Piece Swimsuit - View on ROXY
• Best swim cap for open-water swimming: ZONE3 Men's and Women's Silicone Swim Cap - View on Amazon

What is the difference between open-water swimming and pool swimming?

Although they have obvious similarities, they differ primarily in their environment and conditions. John Wood is an Olympic and Paralympic swimming coach who has trained names like gold medallist Andy Lewis in the water. He explains the importance of first learning to swim straight before entering any open water.

"When swimming in open water, you don't have the black line to follow to help you stay in a straight line. Often, you will be swimming in one direction for more than the normal 25 or 50 metres you would normally do in a pool - so it's really important to learn to swim in as straight and balanced a fashion as possible," John says. "At the same time, it's useful to learn how to sight," meaning "lifting your eye line above the water to check that you are travelling in the right direction."

But things can get a little more complicated if you aim to compete in open-water swimming events. John explains: "If you're choosing to do a triathlon or open water swim event, you're not all segregated - so learning to be comfortable being bumped a bit from people swimming closer to you than you might like is good, or people who can't necessarily swim in a straight line." Saying that, he reassures, "the good thing is that in 99 per cent of cases, things aren't malicious, so you have nothing to worry about and equally you don't have to stop and apologise to everyone!"

Is it legal to swim in open water?

The legality of open-water swimming often depends on the location and local regulations. It's always a good idea to check. John advises, "if it's a beach/sea, chances are that it's fine. You may need to check rivers and lakes. Things like reservoirs might be specifically no swimming (as they might be a part of the water supply)."

How do I get started with open-water swimming?

The niche aspect of open water swimming means starting may be your biggest problem. John has over 20 years of coaching experience, so he gives us quite the insight on the easiest (and safest) way to start. He says, "The three things to think about are location (and the safety precautions that come with that), the colder temperatures, and particular skills that are extra compared to swimming in a pool."

"With regards to location, there are lots of inland locations that are set up for open-water swimming which can make life a lot easier with less to worry about. With still water and normally some sort of lifeguard setup, this makes an introduction to open water much more simple." If you're wanting to dive straight in, John says, "seas and rivers can be a little more challenging and require some planning and thought. In these cases, it's good to know about the flow of the river or the tides - and it's always good practice to swim with company to cover all eventualities. It might also be worth swimming with a tow float to keep you visible and have something to hang on to for a rest if you need it!"

Another shock new open-water swimmers may encounter is the temperatures. John points out, "most public swimming pools are around 28-30 degrees, whereas lakes will be between around 5-6 degrees in winter and up to 22 degrees in the summer." So, "as a result, don't expect to get in open water and plough on for the usual swim that you might do in the pool. You may need to take time to build up a tolerance to the lower temperatures," he says.

Furthermore, the right swimwear and dry robe is also key. John advises a wetsuit, as there's a reason why they're mandatory for most triathlons. "A wetsuit will give you buoyancy (good for safety) and maintain body heat (if not heat on your hands or feet, though you can get gloves if you're really suffering). John adds that "finally, the main skills to learn or adopt are to be able to float comfortably (use your wetsuit), to swim in a straight line and/or sight, and draft to make life easier if you're swimming with a group."

SHOP: Open-water swimming essentials, including swimwear

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John's three top tips for open-water swimming

So now you've got all the gear and maybe some idea, we asked John his holy grail, top three tips for open water swimming.

1. Take your time getting into the water

Open water swimming isn't something to rush, as John explains: "One of the worst things you can do is rush to get in and rush to get moving. Then your heart rate spikes up, you end up out of breath and in a bit of a panic." Instead, "slow yourself down to start with, acquaint yourself with your surroundings, and then build into your swim," he says. "you may start off a little on the cold side, but you will soon warm up."

2. Make sure your wetsuit fits you well

Your wetsuit doesn't have to break the bank, but it should fit you well. "Make sure that it's pulled right into your crotch and then all the way up around your shoulders so that it fits smoothly - so it doesn't fill with water and allows as much flexibility around the shoulders as possible," John recommends.

3. Focus on posture too

Don't underestimate the importance of good posture when swimming. "Stand as tall as you can in the water, keep your spine long and your eyes looking down (except when you lift your head to sight). This will help you swim easier, swim straighter and smoother, and also make it easier to breathe," he says. "Too many people swim looking forward all the time, which makes it harder to do so much of your stroke and puts pressure on your neck and lower back."

Open-water swimming advice and benefits from a real open-water swimmer

Now you've heard the advice from professional swimming coach, John, let's catch up with an open water swimmer and What's The Best reader Kerys Arundell. She shares her real-life advice for beginners, plus the brilliant benefits.

How did you get into open water swimming?

People get into open water swimming through various avenues and at various ages, often sparked by a curiosity for adventure. Kerys' passion began when she was only young.

"I was a competitive swimmer as a child, and I joined a Masters swimming squad in 2019. When COVID hit, and the pools were closed, I still wanted to swim, so I joined some friends for an outdoor session at a local lake and continued on visiting," she says. "Even though I did return to pool swimming once I was able to, a shoulder injury in a race stopped me from being able to dive in competition, so I reverted back to the open water, this time to compete."

Have you seen any physical or mental health benefits since starting regular open-water swimming?

Physically, open-water swimming provides a full-body workout that enhances cardiovascular health and strengthens muscles. Kerys explains how the natural buoyancy helps with any pains: "The cold water is really soothing for any aches and pains, and I usually come out feeling great." Open-water swimming also fosters a sense of calmness. "Most sites for open water swimming tend to be pretty tranquil too," she says, "although I get my head down and swim hard, I always take some time to have a float and enjoy the scenery, which is good to de-stress."

In addition, let's not forget "there is also the added benefit of vitamin D and fresh air, which is so different to swimming inside as pool sides tend to be quite stuffy," Kerys comments.

Has there been any times when you've felt in danger while swimming?

Swimming in open water can pose some risks. Factors such as water temperature, currents, waves and wildlife (or eels if you're Kerys) should be considered before entering open water. "I’ve only ever swum in organised lake sessions, both casually and competitively, where there are trained safety teams on hand, so I’ve always felt pretty safe (apart from an irrational fear of pikes and eels!)"

"The most danger I’ve felt is with regards to the cold, as I’m not as acclimatised to the cold water as some of my open water colleagues. There have been a couple of times where the air temperature has been cold, and I’ve had to reassess whether I can swim safely."

About the expert

This article contains expert advice from John Wood, an international swimming coach who has trained Olympic and Paralympic athletes, including gold medallist Andy Lewis. John also has first-hand knowledge from when he qualified to represent Great Britain as a swimmer both in the pool, and open water, and competed at European and World championships. Now working at Abbeydore Retreats and with over 20 years experience under his belt, John has knowledge on racing all distances of triathlon, from super-sprint to Ironman.

Gemma Lavers is a Health & Fitness Writer for What's The Best. From understanding nutrition to practising yoga and Pilates to delving into the psychology of motivation. She enjoys demystifying the latest fitness trends and staying on top of the dynamic health landscape, whether that's the best gym leggings, fitness trackers or the benefits of yoga.

When Gemma’s not writing, she can be found attending Pilates, yoga and Zumba classes. She’s also a bit of a home workout aficionado, constantly trying out new ways to keep her moving at home. Between writing, exercising and shopping, there’s nothing she loves more than hopping on a plane and exploring new cultures.

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