It was pretty easy for me but I had the same problem. You DO know your host I'm sure you're just not used to calling it your host. If you gave more information about your situation you might be able to help.
If you're trying to upload things to a web host your host is probably the same as the way you get to your host any other way. Example, www.intecnetworks.com
hosts my testing webpage, so to go to my testing webpage I go to scriptkiddie.intecnetworks.com (thats what i named it). That is my host, scriptkiddie.intecnetworks.com. The username and password is a little tricky because it could be the username and password you use to log into the control panel for your webpage or you might have to set it up from the control panel.
Lets say its you're friends computer you want to connect to. Assuming you know what you're doing and hes running an FTP server if he can't figure out what his host name for you to connect to send him to this site: http://www.webyield.net/domainquery.html
and say "resolve ip address" and that number is the host you want to connect to.
If you dont know what you're host is, either you're not familiar with the term, or you've misunderstood the purpose of smartftp. Smartftp connects to a computer you're already aware of.