PULSE CHILL OUT! DRINK LOTS, STAY COOL TO AVOID SUMMER HEALTH PROBLEMS.

When summer temperatures soar, keep cool by drinking plenty of water. Everyone's heard the old ``8 by 8'' rule - eight, eight-ounce glasses of water a day. But nutrition experts say the amount of water each person needs actually varies with age, gender, climate and physical activity.

The National Academy of Science is considering all those factors as it establishes new guidelines for daily water intake, to be released next spring.

``We will be looking at the recommended daily allowances for infants on through elderly,'' said Paula Trumbo, senior program officer for the NAS Food and Nutrition Board.

Until then, consider 64 ounces of water a day as a starting point. Those who exercise regularly will want to increase their water intake beyond eight glasses.

While engaging in physical activities, consume four to eight ounces of fluids every 15 to 20 minutes to prevent dehydration, said Bettye Nowlin, a Calabasas-based spokeswoman for the American Dietetic Association. Juice, milk, many foods and even caffeinated beverages such as coffee and tea, which are diuretics, all count toward the daily water intake. Water is still the best choice.

``Pure water has no calories,'' Nowlin said. ``Other beverages such as juice or milk offer nutrients, but you're also getting a lot of calories.''

Certain foods also can supply a portion of the body's daily water needs, as much as two to three cups a day for people with a balanced diet. Lettuce, watermelon, broccoli, grapefruit, milk, orange juice, carrots, apples, low-fat cottage cheese and yogurt are foods with the highest percentage of water by weight, according to the American Dietetic Association.

WEIGHTY MATTER: Ever sustained an injury from lifting weights? The American Academy of Orthopaedic Surgeons wants to hear from you. Through Aug. 15, the academy will conduct an online survey to determine common types of injuries related to weight training. The information will be used to develop new injury prevention guidelines. As a reward, participants will have access to training tips, fact sheets, brochures and exercises on the academy's Web site. To participate in the survey, go to www.aaos.org and click on the ``Take the Consumer Survey'' icon.

- Mariko Thompson

SWIMMING WITH A MISSION: Designer Cynthia Rowley, who's put a whimsical spin on most everything she does - from nail polish to party dresses - has teamed up with Tide. Instead of redesigning their soap boxes, Rowley has created a line of swimsuits and beach towels with the colorful Tide logo and she's donating 100 percent of all sales to the Susan G. Komen Breast Cancer Foundation. The woman's bikini has an adjustable halter top and the men's trunks are long with a '50s fit, priced at $48 each at Cynthia Rowley boutiques and on the Internet at Tide.com.

- Barbara De Witt

SALUTE TO SALUD: Latinas metabolize drugs differently, are more likely to develop cervical cancer and have higher rates of diabetes and depression. Jane Delgado, a clinical psychologist and president of the National Alliance for Hispanic Health, addresses the unique health concerns of Latinas in her book, ``Salud: A Latina's Guide to Total Health'' (Rayo, $19.95). Taught to put la familia primero - family first - Latinas may overlook their own health, Delgado says. This comprehensive guide explores the mind-body connection, reproductive health issues, diseases and disorders to which Latinas are more susceptible, as well as diet and exercise. Each chapter identifies resources for more information. As one Latina speaking to another, Delgado lets her reader know that taking care of her own health is an integral part of la familia primero.

- M.T.

Hot tips

In the summer, outdoor activities increase the risk of dehydration, which can lead to heat exhaustion or heat stroke. The American Heart Association offers the following tips for a safe and healthy summer:

-- Plan activities for the cooler part of the day, in the early morning or late evening.

-- Drink 8 ounces of water before going outdoors on a hot day.

-- If you begin to feel dizzy, nauseated, headachy or thirsty, find a cool place to sit and drink some water.

-- Seek emergency help if someone exhibits signs of heat stroke, a potentially fatal condition. Heat stroke symptoms include warm, dry skin with no sweating or heavy sweating, cold and clammy skin, low blood pressure, confusion, high fever, slow pulse and an ashen pallor.

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Tina Burch/Staff Photographer

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Hot tips (see text)