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coffee a day. reporter: coffee s popularity makes it one of the most studied by researchers. and the good news will give coffee connoisseurs a buzz. regular coffee intake is linked with a lower risk of diabetes. the lowest risk is associated with 4 to 6 cups a day. moderate amounts of caffeine, the up in a pick-me-up may improve your athletic performance. especially running, swimming and racket sports. and you aren t imagining it. coffee does make you more mentally sharp improving alertness, reaction time and ability to concentrate. but you can have too much of a good thing. and a lot of people do. caffeine abuse has been linked to a higher rate of hospital trips. too much caffeine at the wrong time leads to sleep problems.