How often do I need to pump at work to maintain my milk supply?

To maintain supply while separated from baby, pumping every 3-4 hours during a standard workday is the evidence-based baseline, mirroring a breastfed infant's typical feeding frequency. Going longer than 5-6 hours without milk removal significantly increases the risk of engorgement, blocked ducts, and gradual supply decline.

Pumping sessions should match your baby's usual feeding schedule as closely as possible, and each session should aim for full breast drainage — around 10-20 minutes with a double electric pump — rather than a fixed time. Power pumping, which mimics cluster feeding (pump 20 minutes, rest 10, pump 10, rest 10, pump 10), can help offset an occasional missed session.