Studies show that physical activity can ease menstrual cramp pain. Taking a brisk walk, light jog, or swim can help your cramps. There is no need to work out too hard during your period. Doing some exercise, though, can make you feel fitter and happier. These substances can worsen menstrual cramps. Alcohol can leave you feeling dehydrated. In any case, do not use alcohol in conjunction with painkillers. Drink at least 9 cups (2.2 liters) of filtered water daily. Your body is losing fluid and blood during menstruation. By staying hydrated, your body will feel less weak and you will be more energetic. Beverages with electrolytes like sports drinks or coconut water also can help you feel better. Coconut water has more potassium than a banana and is a great natural source of hydration. Psychological stress can increase the severity of your cramps. Consider doing yoga exercises to calm your body. Stretching also can help alleviate your cramps. Almost every woman will menstruate during her life. It is a completely healthy, natural process. Do not be ashamed of your period. You can live life normally during menstruation. If you feel uncomfortable about having your period, talk to a trusted friend or adult.

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Write a summary of the previous text in Indonesian:
Berolaharaga. Hindari alkohol dan rokok. Cukupi kebutuhan cairan tubuh. Kurangi stres. Pahami bahwa menstruasi adalah hal yang normal.