Can’t live without caffeine, can you? Most adults around the world consume caffeine every day, in coffee, tea, cola, or chocolate. And we continue to hear about new studies – some warning us to stay away from caffeine and others glorifying its benefits.

So what is the truth?

A scientist from the UK reviewed 41 caffeine studies from the last 15 years. Most of the studies found that low to moderate caffeine intake – less than 400 mg per day (the equivalent of no more than eight cups of tea or four cups of ordinary coffee) – improved alertness and mental performance. Studies also found that up to 400 mg of caffeine per day did not cause dehydration, which is thought to be a common side effect of caffeine intake.

But beware of mega-coffee! Find out exactly how much caffeine is in your so-called “cup.” For example, a “tall” Starbucks beverage can range from 75 mg of caffeine (Cappuccino) to 150 mg (Caffe Americano) to 260 mg (regular coffee).

[Ed. Note: Fitness expert Craig Ballantyne is the creator of the Turbulence Training for Fat Loss system. For a free online source of information, motivation, and social support to help you improve your health, lose weight, and get fit, sign up for ETR’s free natural health e-letter.]

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at