Checklist for Pumping in Different Time Zones

Feb 25, 2025

Travelling and pumping breast milk? Here's how to keep your milk supply steady and stress levels low, even across time zones. Whether you're crossing a few hours or flying halfway across the world, this guide covers everything you need to know.

Quick Tips for Pumping While Travelling:

Stick to your home schedule for trips with a 1–3 hour time difference.
Gradually adjust your pumping times for larger time differences (4+ hours).
Pack essentials: portable pump, manual backup, cleaning supplies, and storage bags.
Store milk safely: Use coolers with ice packs or services like MilkStork for shipping.
Stay hydrated: Drink plenty of water and eat energy-rich snacks.

Key Packing Checklist:

Item	Purpose
Portable Pump	For hands-free pumping
Manual Backup Pump	Emergencies during power outages
Cleaning Supplies	Travel-sized soap, wipes, brushes
Milk Storage Bags	Extra for delays
Cooler with Ice Packs	Keeps milk cold for up to 24 hours

With the right preparation, you can maintain your routine and ensure your milk stays fresh throughout your journey. Read on for detailed strategies, schedules, and tools to make pumping on the go easier.

Before You Travel

Know the Time Zone Differences

Understanding the time zone of your destination is key to maintaining your milk supply. For trips within a 3-hour time difference, you can usually stick to your regular pumping schedule . But if you're heading somewhere with a time difference of 4–5 hours or more, you'll need to carefully adjust your pumping times to keep your milk production steady .

Adjust Your Schedule in Advance

If you're crossing several time zones, start shifting your pumping schedule a few days before you leave. Focus on keeping the intervals between pumping sessions consistent instead of sticking to specific clock times. This gradual adjustment can make the transition smoother .

Pack the Right Pumping Essentials

Having a well-prepared pumping kit makes travelling much easier. Here’s what you should consider packing:

Item	Purpose	Tip for Travel
Primary Pump	To express milk	Opt for a portable model with a battery backup
Manual Backup Pump	For emergencies	Compact and ideal for power outages
Cleaning Supplies	To keep equipment clean	Include travel-sized soap and a bottle brush
Power Adaptors	To power your pump	Bring a dual-voltage adaptor for international trips
Storage Bags	For milk collection	Pack extra bags for unexpected delays

A wearable pump, like Reggie Baby's, can be a great option for hands-free pumping while on the go.

Plan for Milk Storage

Make sure your milk is stored safely during your trip. The TSA allows breast milk in carry-on luggage, even if you're not travelling with your child.

"Formula, breast milk and juice in quantities greater than 3.4 ounces or 100 milliliters are allowed in carry-on baggage and do not need to fit within a quart-sized bag... You do not need to travel with your child to bring breast milk."
– Transportation Security Administration

Here are some quick tips for milk storage during travel:

Fresh milk can stay at room temperature for up to 4 hours .
Use an insulated cooler with ice packs for trips lasting up to 24 hours.
Contact your hotel or accommodation ahead of time to confirm fridge access .

For longer trips, services like MilkStork can help you ship your expressed milk home safely . Once you’ve settled in at your destination, you can adjust your pumping schedule accordingly.

Adjusting Your Schedule

With your essentials packed and your schedule ready, it's time to tweak your pumping routine to match your destination.

Stick to Your Usual Times

For short trips or quick layovers, try to keep pumping at your regular times. This helps maintain your body's rhythm and milk supply. This method works best for trips with a time difference of up to 3 hours, short stays, or when you're travelling with your baby.

Shift to Local Time Gradually

For longer stays in a new time zone, you'll need to adjust your pumping schedule step by step. Here's a simple guide for different time differences:

Time Difference	Adjustment Plan	Time Needed
1-3 hours	Stick to home schedule	Whole trip
4-5 hours	Shift by 1-hour steps	2-3 days
6+ hours	Pump in the evening, then switch to 4-hour cycles	3-4 days

If you're dealing with a big time change, start with an evening pumping session and follow a new 4-hour cycle the next day . Once you're settled into the new schedule, double-check your packing checklist to ensure your gear aligns with your updated routine.

Tools to Stay on Track

Apps like Pump Log and Pumping Work can make managing your schedule across time zones much easier. These apps offer features like:

Tracking session durations and milk output
Custom alarms tailored to different time zones
Monitoring time since your last session
Logging milk storage locations

These tools can simplify the process and keep you organised while travelling.

What to Pack

Prepare for your trip with a well-thought-out packing list that supports your pumping needs.

Portable Pumps

Bring a wearable, wireless pump for convenience and discreet use while travelling. Add a manual pump as a backup in case batteries run out. Don’t forget extra pump components to ensure your routine stays on track.

Backup Parts

Pack 2–3 full spare sets of pump parts to avoid disruptions. For longer trips where you might not have easy access to a sink, bring enough parts to cover an entire day of pumping sessions .

Cleaning Kit

Keep your pump clean and ready to use with these essentials:

Item	Purpose	Quantity Needed
Wipes for spot cleaning	Quick between-session cleaning	2–3 per day
Travel-size bottle brush	For thorough cleaning	1
Sterilising bags	Sanitising pump parts	4–5 bags
Dish soap	Washing pump components	100 ml bottle
Microfibre cloth	Drying parts after cleaning	2 pieces

Storage Solutions

Once cleaned, store your milk properly to keep it fresh.

Breast milk can stay fresh for 24 hours in a cooler with frozen ice packs . Pack an insulated cooler, pre-sterilised storage bags, milk labels, and sealable bags for replacing ice.

If airport security doesn’t allow ice packs, you can request fresh ice from a food stand after passing security or from flight attendants during your flight . Milk can also be stored at room temperature for up to 4 hours, in a refrigerator for up to 4 days, and frozen for 6–12 months . At your destination, ask your hotel for a mini-fridge to safely store expressed milk.

Milk Storage During Travel

Airport Security Rules

Stay informed about the latest security guidelines for carrying breast milk. The TSA categorises breast milk as a medically necessary liquid, so you can bring amounts larger than 100ml in your carry-on .

To make the screening process easier:

Use clear bottles to store the milk.
Remove the milk from your carry-on for separate screening.
Inform security officers about the breast milk before screening begins.
Pack ice or gel packs for cooling, as these are allowed.

If you don’t want the milk to go through X-ray screening, let the security officer know. They can arrange alternative inspection methods .

Next, focus on keeping the milk at the right temperature during your journey.

Keeping Milk Cold

Temperature control is crucial for keeping breast milk fresh while travelling. A cooler with ice packs can preserve milk for up to 24 hours .

Temperature Control Method	Duration	Notes
Insulated cooler with ice packs	Up to 24 hours	Regularly check the temperature

For extended trips, dry ice can be a good option - just check your airline’s policies beforehand. Pre-chill your cooler and store the milk in sealed zip-lock bags for added protection .

Milk Shipping Options

If carrying milk isn’t practical, consider professional shipping services. These are especially helpful for longer trips when keeping milk cold is challenging.

Services like Maven Milk or Milk Stork provide specialised breast milk shipping kits .

When shipping breast milk:

Freeze it in small portions (90–150ml).
Use medical-grade shipping containers.
Opt for overnight delivery early in the week to avoid delays.
Label the package clearly with "Contains Breast Milk" and "Keep Refrigerated."

Some services, like Milkify, offer NanoCool containers that keep milk frozen for up to 96 hours without ice packs . These containers are more reliable than traditional styrofoam coolers but can be more expensive.

For international trips, some companies even offer freeze-dried breast milk shipping, making transport easier. Once you arrive, check for ice crystals in the milk to ensure it stayed frozen .

Choose the right storage or shipping method based on your travel plans and needs.

Health and Comfort

Travel can throw off your routines, so keeping an eye on your health is crucial for maintaining milk production. Beyond packing smart and adjusting your schedule, prioritising your well-being is a must.

Food and Water Needs

Staying hydrated and well-fed is key. Aim for 16 cups of water daily to support milk production . Keep a reusable water bottle handy and drink about 240 ml during each pumping session to stay hydrated .

Here are some food and drink suggestions to help:

Nutrition Type	Recommended Options	Why It Helps
Hydrating Foods	Watermelon, celery, cucumbers, oranges	Boosts hydration and electrolytes
Protein-Rich	Yoghurt, protein bars, trail mix	Supports milk production
Electrolyte Sources	Coconut water, watermelon juice, powders	Balances fluid levels
Energy Foods	Bananas, avocados, sweet potatoes	Provides steady energy

"Dehydration negatively impacts milk production, so make a conscious effort to drink plenty of water throughout your trip." - Omega Pediatrics

Regular Pumping Times

Keeping a consistent pumping schedule is just as important as adjusting to your travel itinerary. Try to fit in at least one pumping session between midnight and 5 am local time - this aligns with naturally higher prolactin levels . Power pumping can also help boost production. Don’t forget to label your milk with the time it was expressed .

Managing Discomfort

Travel can sometimes lead to engorgement or clogged ducts. To minimise discomfort, wear comfortable, supportive bras (no underwire!) and avoid sleeping positions that put pressure on your chest.

"As long as there's no fever involved and the breast gets emptied regularly, it's a normal process that should subside within a couple days." - Stephanie Heintzeler, IBCLC

Here are some tips to ease discomfort:

Apply a warm, moist compress before pumping.
Use a cold compress between sessions.
Massage your breasts daily.
Fully empty your breasts during each session.

You might also want to talk to your healthcare provider about lecithin supplements, which can help prevent clogged ducts . Lastly, take time for yourself - whether it’s a quick walk or some deep breathing, managing stress can positively impact milk production .

Conclusion

Travelling across time zones while pumping requires careful planning and dependable tools. A wearable, wireless breast pump, like Reggie Baby's, can help keep you on track. As Alex Nation puts it: "This portable breast pump is a total game changer... I can achieve so much stuff, all while expressing, and they are so comfortable. It's really gentle on the nipple and hugely effective as well" .

Here’s a helpful guide to make pumping while travelling easier:

Category	What You Need	Why It’s Important
Equipment	Wireless pump, manual backup, adaptor	Keeps pumping uninterrupted
Schedule	Stick to feeding times, original time zone	Helps maintain milk supply
Storage	Bottles, cooler with ice packs	Preserves milk and meets security rules
Documentation	TSA rules, pumping rights info	Avoids issues at security checkpoints