Keeping well-hydrated, particularly during the hot summer months, is a simple and effective self-help method for women with Premenstrual Syndrome (PMS), according to Marla Ahlgrimm, R.Ph., and founder of Women's Health America.

''When the weather heats up, we water our lawns and gardens and probably refill our pets water dishes more often. Regularly replenishing our own body's water supply is just as important,'' Ahlgrimm explained. ''Often women with PMS avoid drinking an abundance of water because water retention is such a common PMS symptom. Drinking lots of water helps to flush the body out and actually reduces premenstrual bloating.''

How much water should we drink? ''At least six to eight glasses a day,'' Ahlgrimm advises. ''And it doesn't matter if its tap or bottled water. Either one is a better choice than diet sods or other drinks that have sugar, sodium, or caffeine, which can worsen PMS symptoms.''

Ahlgrimm includes water intake as part of a daily PMS management program that includes healthy diet and exercise. She offers these tips to help develop the water habit:

• Take a bottle of water along with you, wherever you go - in the car, at work, or while exercising. Place a glass of water on your desk instead of coffee or soda.
• Put three or four inches of water in a plastic squeeze bottle and freeze it overnight. Fill it to the top with water in the morning, and enjoy cold water all day.
• Keep a pitcher of water in the refrigerator. When reaching for a cold drink, pour yourself a glass of water.
• Make water an interesting and attractive drink. Add flavor and color with a slice of lemon or orange or a dash of fruit juice.
• Always offer water as a liquid refreshment choice when serving guests. It keeps you ''thinking water,'' and it's good for everyone.

''Taking regular water breaks is also a good way of stopping to pay attention to what our bodies need,'' Ahlgrimm says. ''It's a way of taking time out for ourselves.''