"The Perfect Amount of Coffee for All-Day Alertness: Finding the Balance"

The FDA recommends no more than 400 milligrams of caffeine a day for healthy adults, roughly equivalent to four or five cups of coffee, with the average American consuming about 200 milligrams daily. Studies suggest that 100 to 150 milligrams, or one to 1½ cups of coffee, can provide a healthy energy boost, with effects lasting between 15 and 120 minutes. While caffeine can enhance motivation for exercise, excessive consumption may lead to sleep disturbances and potential health risks, so moderation is key.