if you want something to help you train.... take a carb drink before you workout a half hour before you workout
some also like d-ribose or ephedra drinks
as water is concerned, drink at least 16 oz a half hour before working out, and sip water throughout the wrokout
I prefer to sip a mixture containing 40g dextrose, 18g Hydrolized whey, 5g Glutamine peptides and 5g BCAA's mixed in 48 ounces of water. It increases recovery, energy levels and helps keep me hydrated.
I am a high school wrestler and we often have to somewhat dehydrate to make weight. The team uses Hydra Fuel to rehydtrate right before a meet. It works pretty well.