/* ===== Apple-Style Outdoor Health Site ===== */
:root {
  --color-bg: #000000;
  --color-bg-secondary: #1d1d1f;
  --color-bg-card: #161618;
  --color-text: #f5f5f7;
  --color-text-secondary: #a1a1a6;
  --color-accent: #2997ff;
  --color-accent-hover: #0077ed;
  --color-green: #30d158;
  --color-orange: #ff9f0a;
  --color-red: #ff453a;
  --color-purple: #bf5af2;
  --color-teal: #64d2ff;
  --font-main: -apple-system, BlinkMacSystemFont, 'SF Pro Display', 'Helvetica Neue', Arial, sans-serif;
  --max-width: 1200px;
  --transition: all 0.4s cubic-bezier(0.25, 0.46, 0.45, 0.94);
}

* {
  margin: 0;
  padding: 0;
  box-sizing: border-box;
}

html {
  scroll-behavior: smooth;
  font-size: 16px;
}

body {
  font-family: var(--font-main);
  background: var(--color-bg);
  color: var(--color-text);
  line-height: 1.6;
  -webkit-font-smoothing: antialiased;
  -moz-osx-font-smoothing: grayscale;
  overflow-x: hidden;
}

a {
  text-decoration: none;
  color: inherit;
}

img {
  max-width: 100%;
  height: auto;
  display: block;
}

/* ===== NAV ===== */
.nav {
  position: fixed;
  top: 0;
  left: 0;
  right: 0;
  z-index: 1000;
  background: rgba(0, 0, 0, 0.8);
  backdrop-filter: saturate(180%) blur(20px);
  -webkit-backdrop-filter: saturate(180%) blur(20px);
  border-bottom: 1px solid rgba(255, 255, 255, 0.08);
}

.nav-inner {
  max-width: var(--max-width);
  margin: 0 auto;
  padding: 0 24px;
  height: 52px;
  display: flex;
  align-items: center;
  justify-content: space-between;
}

.nav-logo {
  font-size: 18px;
  font-weight: 600;
  letter-spacing: -0.3px;
  display: flex;
  align-items: center;
  gap: 8px;
}

.nav-logo span {
  color: var(--color-green);
}

.nav-links {
  display: flex;
  gap: 28px;
  list-style: none;
}

.nav-links a {
  font-size: 13px;
  color: var(--color-text-secondary);
  transition: var(--transition);
  font-weight: 400;
}

.nav-links a:hover {
  color: var(--color-text);
}

.nav-links a.active {
  color: var(--color-text);
}

.nav-hamburger {
  display: none;
  flex-direction: column;
  gap: 5px;
  cursor: pointer;
  padding: 4px;
}

.nav-hamburger span {
  width: 20px;
  height: 2px;
  background: var(--color-text);
  transition: var(--transition);
  border-radius: 1px;
}

/* ===== HERO ===== */
.hero {
  padding: 140px 24px 80px;
  text-align: center;
  max-width: 900px;
  margin: 0 auto;
}

.hero-label {
  font-size: 17px;
  color: var(--color-orange);
  font-weight: 500;
  margin-bottom: 12px;
  letter-spacing: 0.5px;
}

.hero h1 {
  font-size: clamp(40px, 7vw, 72px);
  font-weight: 700;
  letter-spacing: -2px;
  line-height: 1.05;
  margin-bottom: 20px;
}

.hero h1 .highlight {
  background: linear-gradient(135deg, var(--color-green), var(--color-teal));
  -webkit-background-clip: text;
  -webkit-text-fill-color: transparent;
  background-clip: text;
}

.hero p {
  font-size: 21px;
  color: var(--color-text-secondary);
  line-height: 1.5;
  max-width: 680px;
  margin: 0 auto 40px;
  font-weight: 300;
}

/* ===== CAROUSEL ===== */
.carousel-section {
  padding: 0 24px 100px;
  max-width: 1200px;
  margin: 0 auto;
}

.carousel-wrapper {
  position: relative;
  overflow: hidden;
  border-radius: 20px;
  aspect-ratio: 16 / 7;
}

.carousel-track {
  display: flex;
  transition: transform 0.6s cubic-bezier(0.25, 0.46, 0.45, 0.94);
  height: 100%;
}

.carousel-slide {
  min-width: 100%;
  position: relative;
  cursor: pointer;
  overflow: hidden;
}

.carousel-slide img {
  width: 100%;
  height: 100%;
  object-fit: cover;
  transition: transform 0.6s ease;
}

.carousel-slide:hover img {
  transform: scale(1.03);
}

.carousel-overlay {
  position: absolute;
  bottom: 0;
  left: 0;
  right: 0;
  padding: 60px 48px 40px;
  background: linear-gradient(transparent, rgba(0, 0, 0, 0.85));
}

.carousel-overlay h3 {
  font-size: 36px;
  font-weight: 700;
  letter-spacing: -1px;
  margin-bottom: 8px;
}

.carousel-overlay p {
  font-size: 17px;
  color: var(--color-text-secondary);
  font-weight: 300;
}

.carousel-btn {
  position: absolute;
  top: 50%;
  transform: translateY(-50%);
  width: 44px;
  height: 44px;
  border-radius: 50%;
  background: rgba(255, 255, 255, 0.15);
  backdrop-filter: blur(10px);
  border: none;
  color: white;
  font-size: 20px;
  cursor: pointer;
  display: flex;
  align-items: center;
  justify-content: center;
  transition: var(--transition);
  z-index: 10;
}

.carousel-btn:hover {
  background: rgba(255, 255, 255, 0.3);
}

.carousel-btn.prev {
  left: 20px;
}

.carousel-btn.next {
  right: 20px;
}

.carousel-dots {
  display: flex;
  justify-content: center;
  gap: 8px;
  margin-top: 20px;
}

.carousel-dot {
  width: 8px;
  height: 8px;
  border-radius: 50%;
  background: rgba(255, 255, 255, 0.25);
  border: none;
  cursor: pointer;
  transition: var(--transition);
  padding: 0;
}

.carousel-dot.active {
  background: var(--color-text);
  width: 24px;
  border-radius: 4px;
}

/* ===== CATEGORY GRID ===== */
.categories {
  padding: 60px 24px 120px;
  max-width: var(--max-width);
  margin: 0 auto;
}

.section-title {
  font-size: clamp(32px, 5vw, 48px);
  font-weight: 700;
  letter-spacing: -1.5px;
  text-align: center;
  margin-bottom: 12px;
}

.section-subtitle {
  font-size: 18px;
  color: var(--color-text-secondary);
  text-align: center;
  margin-bottom: 60px;
  font-weight: 300;
}

.category-grid {
  display: grid;
  grid-template-columns: repeat(2, 1fr);
  gap: 16px;
}

.category-card {
  position: relative;
  border-radius: 20px;
  overflow: hidden;
  aspect-ratio: 4 / 3;
  cursor: pointer;
  group: true;
}

.category-card img {
  width: 100%;
  height: 100%;
  object-fit: cover;
  transition: transform 0.6s ease;
}

.category-card:hover img {
  transform: scale(1.05);
}

.category-card-overlay {
  position: absolute;
  inset: 0;
  background: linear-gradient(transparent 40%, rgba(0, 0, 0, 0.8));
  display: flex;
  flex-direction: column;
  justify-content: flex-end;
  padding: 32px;
  transition: var(--transition);
}

.category-card:hover .category-card-overlay {
  background: linear-gradient(transparent 20%, rgba(0, 0, 0, 0.85));
}

.category-card-icon {
  font-size: 40px;
  margin-bottom: 12px;
}

.category-card h3 {
  font-size: 28px;
  font-weight: 700;
  letter-spacing: -0.5px;
  margin-bottom: 6px;
}

.category-card p {
  font-size: 15px;
  color: var(--color-text-secondary);
  font-weight: 300;
  opacity: 0;
  transform: translateY(10px);
  transition: var(--transition);
}

.category-card:hover p {
  opacity: 1;
  transform: translateY(0);
}

/* ===== DETAIL PAGES ===== */
.detail-hero {
  padding: 120px 24px 60px;
  text-align: center;
  position: relative;
}

.detail-hero-bg {
  position: absolute;
  inset: 0;
  z-index: -1;
}

.detail-hero-bg img {
  width: 100%;
  height: 100%;
  object-fit: cover;
  opacity: 0.3;
}

.detail-hero-bg::after {
  content: '';
  position: absolute;
  inset: 0;
  background: linear-gradient(var(--color-bg) 10%, transparent 40%, transparent 60%, var(--color-bg) 100%);
}

.detail-hero .hero-emoji {
  font-size: 64px;
  margin-bottom: 20px;
}

.detail-hero h1 {
  font-size: clamp(44px, 7vw, 80px);
  font-weight: 800;
  letter-spacing: -3px;
  margin-bottom: 16px;
}

.detail-hero .hero-desc {
  font-size: 21px;
  color: var(--color-text-secondary);
  max-width: 600px;
  margin: 0 auto;
  font-weight: 300;
  line-height: 1.5;
}

/* ===== PHASE SECTIONS ===== */
.phase {
  max-width: 1000px;
  margin: 0 auto;
  padding: 80px 24px;
}

.phase-header {
  display: flex;
  align-items: center;
  gap: 16px;
  margin-bottom: 48px;
}

.phase-badge {
  display: inline-flex;
  align-items: center;
  gap: 8px;
  padding: 6px 16px;
  border-radius: 100px;
  font-size: 13px;
  font-weight: 600;
  letter-spacing: 0.5px;
  text-transform: uppercase;
}

.phase-badge.pre {
  background: rgba(255, 159, 10, 0.15);
  color: var(--color-orange);
}

.phase-badge.post {
  background: rgba(48, 209, 88, 0.15);
  color: var(--color-green);
}

.phase-badge.daily {
  background: rgba(41, 151, 255, 0.15);
  color: var(--color-accent);
}

.phase-title {
  font-size: 32px;
  font-weight: 700;
  letter-spacing: -1px;
}

/* ===== CONTENT CARDS ===== */
.content-grid {
  display: grid;
  gap: 16px;
}

.content-card {
  background: var(--color-bg-card);
  border-radius: 16px;
  padding: 32px;
  border: 1px solid rgba(255, 255, 255, 0.06);
  transition: var(--transition);
}

.content-card:hover {
  border-color: rgba(255, 255, 255, 0.12);
  transform: translateY(-2px);
}

.content-card-icon {
  font-size: 28px;
  margin-bottom: 16px;
}

.content-card h4 {
  font-size: 20px;
  font-weight: 600;
  margin-bottom: 10px;
  letter-spacing: -0.3px;
}

.content-card p {
  font-size: 15px;
  color: var(--color-text-secondary);
  line-height: 1.7;
}

.content-card ul {
  list-style: none;
  margin-top: 12px;
}

.content-card ul li {
  font-size: 15px;
  color: var(--color-text-secondary);
  padding: 6px 0;
  padding-left: 20px;
  position: relative;
  line-height: 1.6;
}

.content-card ul li::before {
  content: '';
  position: absolute;
  left: 0;
  top: 14px;
  width: 6px;
  height: 6px;
  border-radius: 50%;
  background: var(--color-accent);
}

.content-grid.cols-2 {
  grid-template-columns: repeat(2, 1fr);
}

.content-grid.cols-3 {
  grid-template-columns: repeat(3, 1fr);
}

/* ===== TIP BANNER ===== */
.tip-banner {
  max-width: 1000px;
  margin: 0 auto;
  padding: 0 24px 80px;
}

.tip-inner {
  background: linear-gradient(135deg, rgba(41, 151, 255, 0.1), rgba(191, 90, 242, 0.1));
  border: 1px solid rgba(41, 151, 255, 0.2);
  border-radius: 20px;
  padding: 40px;
  display: flex;
  gap: 20px;
  align-items: flex-start;
}

.tip-inner .tip-icon {
  font-size: 32px;
  flex-shrink: 0;
}

.tip-inner h4 {
  font-size: 18px;
  font-weight: 600;
  margin-bottom: 8px;
}

.tip-inner p {
  font-size: 15px;
  color: var(--color-text-secondary);
  line-height: 1.7;
}

/* ===== BACK LINK ===== */
.back-nav {
  max-width: 1000px;
  margin: 0 auto;
  padding: 20px 24px 0;
}

.back-link {
  display: inline-flex;
  align-items: center;
  gap: 6px;
  font-size: 15px;
  color: var(--color-accent);
  transition: var(--transition);
}

.back-link:hover {
  color: var(--color-accent-hover);
}

/* ===== FOOTER ===== */
.footer {
  border-top: 1px solid rgba(255, 255, 255, 0.08);
  padding: 40px 24px;
  text-align: center;
}

.footer p {
  font-size: 13px;
  color: var(--color-text-secondary);
}

/* ===== ANIMATIONS ===== */
.fade-in {
  opacity: 0;
  transform: translateY(30px);
  transition: opacity 0.8s ease, transform 0.8s ease;
}

.fade-in.visible {
  opacity: 1;
  transform: translateY(0);
}

/* ===== MOBILE ===== */
@media (max-width: 768px) {
  .nav-links {
    display: none;
    position: absolute;
    top: 52px;
    left: 0;
    right: 0;
    background: rgba(0, 0, 0, 0.95);
    backdrop-filter: blur(20px);
    flex-direction: column;
    padding: 20px 24px;
    gap: 16px;
    border-bottom: 1px solid rgba(255, 255, 255, 0.08);
  }

  .nav-links.open {
    display: flex;
  }

  .nav-hamburger {
    display: flex;
  }

  .carousel-wrapper {
    aspect-ratio: 16 / 9;
    border-radius: 14px;
  }

  .carousel-overlay {
    padding: 40px 24px 24px;
  }

  .carousel-overlay h3 {
    font-size: 24px;
  }

  .category-grid {
    grid-template-columns: 1fr;
  }

  .category-card {
    aspect-ratio: 16 / 9;
  }

  .content-grid.cols-2,
  .content-grid.cols-3 {
    grid-template-columns: 1fr;
  }

  .tip-inner {
    flex-direction: column;
    padding: 28px;
  }

  .phase {
    padding: 50px 24px;
  }

  .detail-hero h1 {
    letter-spacing: -1.5px;
  }
}