See this article for instructions: Update your iPhone, iPad, or iPod touch
As KiltedTim said if you currently have an earlier version of iOS than 5.0 then OTA updates are not available so you have to use iTunes as described in the above tech note.
Incidentally, for major version upgrades (e.g. 4.x to 7.x, or any update that involves incrementing the major version number, like the upcoming 8.0 release for example) I strongly recommend you always perform them via iTunes, even when OTA updates are available. Major version upgrades are usually more reliable when performed via iTunes, and they don't require as much free space on your iPhone either. More minor updates (e.g. 7.0.x to 7.0.y or 7.0.y to 7.1.x) are usually safe to perform OTA directly to the phone.