Training Understanding

So I got a 3 month old lab puppy. I have a couple of concerns regarding him that I’d like some guidance on.

He inhales his food and acts like he has never eaten a day in his life. I’m worried he’ll make himself sick. He does this with water as well. I give him small amounts of water throughout the day to try to address that. Do I need to do that with the food as well?

Also, training is difficult. Puppy attention span is killing me. I’m not sure when to reward. Is a quick glance at me something to reward when training or does he need to fully look at me?

I am open to ideas on potty training. It’s like he’s made it his mission to pee on every rug I own. I celebrate and give lots of love when he pees or poops outside but is that enough? I haven’t punished him but do I need to when he goes inside? I am also crate training and he gets fed in the crate. I went to the gym for an hour today and at first he was crying and trying to dig out but when I looked 20 minutes later, he was fast asleep. I think that’s going well but idk about the other aspects.

I’m new to all this. Any advise is appreciated.